Get Fit for the Summer with Lake Katherine's Scenic Trail Race

—from Lake Katherine Nature Center and Botanic Gardens

As the weather gets warmer many people have a fitness goal in their sights.

Lake Katherine Nature Center and Botanic Gardens are encouraging nature lovers to get the endorphins pumping with their scenic 5K trail race around the Palos Heights’ park on Sunday, May 17.

Registration is now open for the third annual BREAK FOR THE LAKE 5K race. Competitors will hit the trail at 8 a.m. with everyone from children to people in their 70s either running or walking depending on their fitness level.

“Training for a novice runner should begin slowly,” said John R Principe MD, founder of Wellbeing MD, an internal medicine, holistic and wellness oriented practice in Palos Heights. “By alternating running and walking the specified distance you can help prevent muscle fatigue and you will cause less stress on your knees.

“The weeks before the race nourish your body with healthy carbohydrates as you need to build storage fuel in your muscles for the day of the event.”

Dr Principe also warns against showing up hungry on the morning of the race.

“Be sure to eat a light breakfast that includes carbohydrates with a touch of protein,” he adds. “Opt for oatmeal with nuts and fruit or scrambled egg on toast. You should also drink at least 16 ounces of water one hour prior to the race. Drink to thirst during the race and most of all enjoy the time, fresh air, sunshine and like-minded participants keeping healthy in nature.”

The race entrance fee prior to the day is $25 for adults (15 years and older) and $15 for children under 14. Details of how to sign up can be found on the Lake Katherine home page or events page.

Proceeds from the race will go towards children’s programs, ecological restoration and animal care at Lake Katherine. The trail race course is not suitable for dogs or strollers.

PHOTO: Runners get pumped at Lake Katherine’s 2014 BREAK FOR THE LAKE trail race.