Bugle Newspapers 9-14-23

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Harvest Run/Walk celebrates 25 years On the last Sunday of September for the past 25 years, the Plainfield Harvest 5K Run/Walk & Kidz Miler has evolved from a small gathering of 250 runners and walkers at Village Green to an event that is averaging 1,000 participants a year.

The Healthy Driven Plainfield Harvest 5K Run/Walk & Kidz Miler is “THE ORIGINAL PLAINFIELD 5K.” It is one of the largest races, if not the largest, in Will County and has brought thousands of participants and spectators to Plainfield. This year they have added a 10K to celebrate the 25 years.

Each year, the Plainfield Shorewood Area Chamber of Commerce donates race proceeds to Plainfield and surrounding area charities and community organizations and have done so since the inception of the race.

However, the event could not

be a possibility without the dedication of the Plainfield Chamber of Commerce and the tireless efforts of the 5k committee.

Race planning starts in March six months prior to the race and is dependent on over 100 volunteers helping throughout race week with bag stuffing, packet pick-up, and day of race. Volunteers are seen happily handing out water, cheering, and encouraging runners throughout the day. The event ends in Village Green with an award ceremony and celebration of in-kind donations of food including pizza, donuts, fruit, water and much more.

If you have not been to the Healthy Driven Plainfield Harvest 5k/10k and Kidz Miler, please come out and join the fun on Sept. 24 at 8:30 a.m. for the kids race and then 9:15am for the 5k & 10K.

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COURSE INFO

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Distance 5K (3.1 miles) Split times at 1, 2, and 3 miles. 10K (6.2 miles) will be the 5k race course twice. The road course will be open for 1 Hour and 15 minutes. After that time you may be asked to move to the sidewalk.

Course Flat Course is back to the Village Green. It begins on the south edge of the Village Green Park, starts east, loops around, cuts through the High School property to again head south on River Drive, turn around and back to the finish line with only one more turn to navigate.

Details The course cutoff time is 10:15am because we will have closed the streets for safety and they have to re-opened to traffic. We run rain or shine. Lightning is a reason we would postpone or cancel the race along with any reasons that the Plainfield Emergency Services may deem unsafe conditions.

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Reason to run In 1990, in response to the devastating Plainfield tornado, a small pantry operated by St. Mary Immaculate Church was expanded to include a broader spectrum of the community, and the Plainfield Area Interfaith Food Pantry was established. For the 25 years it has been in existence, the Plainfield Area Interfaith Food Pantry has been run totally by volunteers and has relied solely on donations to help keep food and other necessities on the pantry shelves.

Donations take many forms including food, paper products, personal products and money. And although the pantry’s affiliation with the Northern Illinois Food Bank in 2006, has greatly increased our purchasing power, we do continue to need to purchase

many items locally. Large donations, like that from the Harvest 5K, are especially appreciated and have helped us be able to continue to provide “holiday boxes” for our everincreasing number of clients.

The pantry currently provides food and other products to 200-225 families in the Plainfield School District geographic area. Non-perishable foods are distributed approximately once every 3 weeks while perishable foods are available to clients each Wednesday and each Saturday.

Each year, the proceeds are donated back to local organizations which include the following: � Plainfield Fire Protection District Allen-Force

C.W Avery Family YMCA � Plainfield Lions Club � Shorewood HUGS � RIchEnDeed � Plainfield Interfaith Food Pantry � Bags of Hope � Big Brothers Big Sisters of Will Gundy County � Heart of A Veteran � Kiwanis Club of Shorewood � Kiwanis Club of Plainfield P � lainfield Fire Protections District Plainfield RiverFront Foundation � Team Nicholas � PEMA Edward Foundation Friends of the Plainfield Park District � Friends of the Plainfield Public Library � Plainfield Rotary Club

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The pros and cons of running for sport Few physical activities inspire the devotion that avid runners have for running. Millions of individuals across the globe lace up their sneakers and run for miles on end each day, and the fitness experts at Fitbit note that running is the most popular activity in the world.

The global popularity of running suggests it’s an activity that’s all gravy and no grief. However, running can take a toll on a body, and individuals who can’t wait to lace up their sneakers and hit the road should consider the pros and cons of running before doing so.

Pros • Running and heart health: Running generally has a positive effect on heart health. The heart is a muscle, and much like weight training can help strengthen muscles like biceps and triceps, running can strengthen the heart and make it more efficient.

Cardiologists with the Copenhagen City Heart Study noted that jogging increases oxygen uptake, which makes it easier for the heart to pump a larger amount of blood and do its job more easily. In addition, various studies have found that running can

reduce individuals’ risk for heart disease by a significant percentage.

• Running and mental health: “Runner’s high” is a well-documented yet not entirely understood phenomenon. Thought it’s often associated with the release of mood-enhancing hormones known as endorphins and characterized as a routine and euphoric byproduct of running, experts at Johns Hopkins Medicine note that research indicates very few runners actually experience runner’s high.

Instead, runners may feel good after running because physical activity increases levels of endocannabinoids in the bloodstream. Higher levels of endocannabinoids may promote short-term responses like reduced anxiety and a greater feeling of calm.

This is an important distinction, as runners who don’t feel runner’s high after a long run should know that they’re likely still gaining some mental benefit from running, even if a long run makes them feel more nauseous than euphoric.

• Running and brain power: Running also has been found to benefit brain power. Researchers at the University of Ulm in Germany found that individuals who jogged for 30 min-

utes per day three times a week benefitted from a substantial improvement in concentration and visual memory.

Cons • Running and joint health: Though many medical professionals now dispute that there’s a link between running and osteoarthritis, running can lead to wear and tear on the joints over time. It’s important to note that such degeneration can occur even in non-runners, especially those who live sedentary lifestyles.

Being physically active is an important part of maintaining long-term joint health, but individuals who like to run should be sure to devise a balanced workout regimen that includes strength training to make the muscles and tissues around joints stronger. Running without strength training could contribute to un-

healthy joints.

• Running and injury risk: All physical activities involve some measure of injury risk, but it’s still worth noting that runners are not immune to such risks. The Cleveland Clinic notes as many as 60 percent of runners will experience injuries that sideline them for several weeks or months.

Plantar fasciitis, runner’s knee, shin splits, and Achilles tendinitis are some injuries commonly suffered by runners. Common running injuries can make it hard to perform any cardiovascular exercise, which can have a significant and adverse effect on runners’ overall health.

Though medical experts generally suggest the rewards of running outweigh the risks for healthy individuals, it’s still important that men and women weigh the pros and cons before lacing up their running shoes.

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The basics of interval training

Routine exercise is a key component of a healthy lifestyle.

When attempting to incorporate exercise into their lives for the first time or after a long layoff, adults may go through a trial and error period as they attempt to find a routine they enjoy. Interval training is one approach to exercise that may be worth consideration.

What is interval training?

Sometimes referred to as highintensity interval training, or HIIT, interval training involves alternating between short bursts of intense exercise and brief periods of rest or less intense activity. The Mayo Clinic notes that periods of high-intensity exercise may be as brief as 30 seconds, while the less intense portions of the routine typically last between one to two minutes.

What are some benefits of interval training?

The time constraints of traditional workouts may compromise busy adults’ ability to exercise regularly. But interval training sessions don’t tend to take as long thanks to the periods of highintensity exercise. According to the Harvard Medical School, an interval training session that lasts 15 to 20 minutes can produce the same cardiovascular results as a more traditional, moderate 30-minute exercise session.

Interval training also can help people who are not constrained by time get better results. The Mayo Clinic notes that, as a person’s body adjusts to more highintensity exercise, his or her aerobic capacity will improve. That should enable them to exercise

for longer periods of time at a higher intensity, producing better results over the long haul. Before increasing the intensity of their workouts, adults can consult their physicians to ensure they’re capable of doing so safely.

Interval training also can be beneficial to people without access to exercise equipment, a position many fitness enthusiasts found themselves in during the COVID-19 pandemic. Without acess to weights due to gym closures, some people may have found their workouts lacked the intensity they had grown accustomed to. By interval training when running, cycling, walking, swimming, or using cardiovascular machines, adults can make their workouts more intense.

Can anyone utilize interval training?

Getting a physical prior to beginning an interval training regimen can help people determine just how much intensity they can handle. But alternating between intensity levels during a workout should be something most adults can handle, especially after they consult with their physicians about the level of intensity their bodies can handle. The Mayo Clinic also urges people to consider their risk for overuse injury.

Muscle, tendon and bone injuries can occur if exercise regimens become too intense too quickly, so take things slowly at first and readjust intensity levels depending on how your body reacts.

Interval training can be a great way to get vigorous exercise even when time is limited.

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long-term solutions to protect joints

Periodic aches and pains can affect anyone. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, short-term injuries at one point or another, and rest is often the best remedy to overcome such obstacles.

Though minor tweaks may be somewhat normal, long-term issues like persistent joint pain should not be written off as par for the course.

It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and what causes it. But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints. That’s because exercise strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints.

In recognition of the threat posed by chronic joint pain, the Arthritis Foundation® recommends individuals take various steps to protect their joints over the long haul.

• Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who routinely wear high heels will pay a steep price. The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that three-inch heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention to what they’re putting

on their feet. For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and potentially causing issues with the toes.

• Alternate between sitting and standing throughout the day. Joint stiffness and strain can develop when individuals spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes. Professionals who sit at a desk all day may want to switch to height-adjustable desks that make it easy for them to transition from sitting to standing and still get their work done.

• Maintain a healthy weight. Being overweight causes a ripple effect that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness.

• Opt for low-impact activities.

Low-impact activities like cycling and swimming are easier on the joints than fitness classes that involve highintensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered low-impact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors.

Various strategies can help individuals maintain healthy, pain-free joints over the long haul.

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