How to Train for (and Run) the Middletown Citizens Bank Summer Fun Run 5K!

Most healthy individuals who have an active lifestyle will be able to complete a 5K with little to none training. For others, it will take a little bit of work. Below is a step-by-step guide to help you get to the starting line in one piece.

Commit. Research on motivation and exercise adherence have shown that those who verbally express (ie, say it out loud!) their goal are more likely to stick to them. Soliciting support from friends and family will help eliminate conflicts and distraction as well as hold you accountable for your training when motivation is low.

Register for the race. Commit to the date! I know it seems scary and you are wondering if you should take the “wait and see” approach, but trust me. Once you have a finite date, it will keep you focused and on schedule. Goals are obtainable when they are measurable. Sticking to a schedule will ensure that you are doing what you need to do to prepare, but also act as positive reinforcement once you see the miles you are logging on those legs. You can register online at http://www.jbsports.com/?page_id=261. Register before July 19th and be guaranteed the $28 entry fee.

Start running! 90% of race training is just getting to the starting line. If you train properly and stay injury free, this will be a non issue. If you are reasonably healthy with no physical limitations or signs/symptoms of cardiovascular, metabolic, or renal disease (at rest or during exercise), I recommend adopting a training schedule to properly prepare for the big day. Click here for a personalized training calendar specific to this race, which was created to help you get to the starting line in one piece. Using this schedule, your training would begin this Monday, June 27th. So let’s write that date down, circle it in red pen and ensure we have a huge showing!

You don’t have to do it alone! Bring your kids to race day. All Middletown children will have the entry fee waived to participate in the Kids Run (ages 12 and under). What better way is there to promote a healthy lifestyle than to have your kids exercise with you! There are also options to start a team with your co-workers to enter in the Corporate Team Competition, the Urgent Ortho Healthcare Challenge or the Legal District Challenge where the three largest and fastest times are counted for each team to determine a winner. You can grab your co-workers to train with you each day and then help each other over the finish line for a great personal and team-building experience!

Be ready to have fun! Along with the satisfaction of completing a 5K you will also be able to enjoy the road race atmosphere. After the race, there will be snacks and beverages and a festival featuring Oddfellows street performers, ARTFARM’s Circus for a Fragile Planet, a moonwalk and giant slide. What a great way to enjoy a beautiful summer evening surrounded by fellow runners, friends, family and co-workers!

Written by Amanda Zaleski and Cassidy Chamberland