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Groovin’ in the Grove 5K Sat. 5/9 at 9 a.m. 5K/1K Run & Kids’ Races. Warrior Fitness Challenge USATF & CARA certified. Benefits Sharing Connections Furniture Bank. Midwestern Univ., Downers Grove www.26thgroovininthegrove5k. eventbrite.com JJC Foundation 5K – Sat. 5/9 at 8:30 a.m. 5K & 1 mi Kids’ race. USATF certified. Joliet. 815280-2353.
2015 RACES Blackberry Farm 5K Spring Gallop March 28 Mid-American Canoe & Kayak Race June 7 Fox Valley Amazing Race Aug. 15 Visit foxvalleyparkdistrict.org
Apple Blossom Run 5/9 at 8 a.m. 5K Run, 5K Stroller Roll, 10K Run Bartlett Park District 630-540-4800 www.Bartlettparks.org Lew Blond Memorial 5K Run/Walk – Sat. 5/9 at 8:30 a.m. 5K Run/Walk & 1 mi Run. Aurora. USATF certified. Benefits ALS. Northbrook. 847-400-8900. The Pink 5K Run/Walk – Sat. 5/9 at 8 a.m. USATF & CARA certified. Benefits Open Arms. Oak Brook. 630-990-4233. Quarryman Challenge – Sat. 5/9 at 7:30
Injury Prevention By Meghan Kennihan
Most runners get injured because they do too much, too soon, too fast. When you rush the process of building up mileage or speed your body does not have time to recover and handle the increasing demands you are inflicting on it. So follow these four tips to avoid ruining your season. LISTEN TO YOUR BODY Don’t run through pain. The majority of running injuries come on gradually and can be stopped if caught early leading to a shorter recovery period. If a pain causes you enough discomfort that you alter your stride it’s time to stop. Take 2-3 days off, cross-train if you need to and then test out your “injury” gradually, if your pain free get back to your normal routine. If it still hurts, you may need to see a doctor and find out the root cause of the pain or you may just need more time off. STRENGTH TRAIN It is very important for runners to have strong hip and core muscles. When you strength your inner and outer thighs, your butt, and your transverse abdominis (stabilizing abdominal muscles) you increase your leg stability all the way down to your feet. 36 fitness first
Lying leg raises, inner thigh raises, planks, side planks…etc. all are great exercises to add to your training program. VARY RUNNING SURFACES If you are always running a cambered road you are putting more pressure on your one leg over and over and over which can easily lead to hip and knee problems on that side. Also the road has no give to it and when you land all that impact (2-3x your body weight) is going right back into your legs.Try to do some of your runs and especially your long runs on level surfaces and if possible soft surfaces such as crushed limestone, trails, even a bike path. The treadmill can also offer a soft forgiving surface if you can stand the monotony. CROSS-TRAIN Running is very hard on the body make sure you take at least one day of rest each week and consider making one of your run days a “cross-training” day. Cross-training can improve your muscle balance and work muscles that you never knew you had. Activities such as swimming, cycling, elliptical, rowing will all improve your aerobic fitness and even help your running. suburban family | subfam.com
a.m. 10 mi & 5K. CARA certified. Lemont. 708-705-6791.
The Pink 5K Run/Walk Sat. 5/9 at 8 a.m. USATF & CARA certified Team and individual registration accepted. Benefits Hinsdale Hospital Foundation. Open Arms Breast Cancer Outreach Fund Oak Brook Park District 1450 Forest Gate Rd. Oak Brook 630-990-4233 www.obparks.org/pink5k Cooley Run 5K – Sun. 5/10 at 8 a.m. Benefits CKMC. Huntley. info@cancerkissmycooley.org. Mother’s Day 5K Run/Walk – Sun. 5/10 at 8 a.m. Also Free Kids’ Fun Run. USATF certified. Barrington. 224-757-5425. Race for the Cure – Sun. 5/10 at 8 a.m. 10K Run, 5K Run/Walk & 1 mi Walk. Benefits Susan G. Komen Foundation. Chicago. 773-444-0061. Run Like A Mother – Sun. 5/10 at 8:00 a.m. Women Only 5K & Kid’s Race. Hinsdale. Runlikeamother.com Bridge Walk – Sat. 5/16 at 8 a.m. 5K Walk. Benefits Living Well Cancer Resource Center. Geneva 630-262-1111. Got2Run…For Education – Sat. 5/16 at 8 a.m. 8K Run & 2.62 mi Run/Walk. USATF certified. Arlington Heights. got2Run.org Lilac Mutt Strut – Sat. 5/16 at 9 a.m. 5K Run/ Walk & 1 mile Puppy Path. Bring your dogs. Lombard. 630-620-7322. Lupus Walk – Sat. 5/16 at 9 a.m. 1 mi & 3mi routes. Benefits Lupus Society of IL. Olympia Fields. 312-542-0002. Run for the Roses – Sat. 5/16 at 8 a.m. 5K Run/Walk & Fun Run. LaGrange Park. 708354-4580. Walk Now for Autism Speaks – Sat. 5/16 at 8 a.m. 3 mi Walk. Soldier Field, Chicago. 646385-8597. Youth Tower Triathalon – Sat. 5/16 at 8 a.m. 100m swim/4K bike/1K Run (Ages 7-10), 200m swim/8K bike/2K Run (Ages 11-14). Niles. 847-410-5108. Just Run 5K – Sat. 5/16 at 8 a.m. 5K & 1K Run/Walk. USATF certified. Carol Stream. 630-784-6100. Great Strides – 3 mile Walk. Various dates and times. and locations. Benefits Cystic Fibrosis Foundation. 312-236-4491.
South Suburbs Walk to Cure Arthritis Free family-fun event! Sunday, May 17, 2015 3 mile & 1 mile Walks @ 1:00 PM Centennial Park, Orland Park, IL FUNdraising benefits Arthritis Foundation www.SSuburbs.WalktoCureArthritis.org March/April 2015