fitness first

Preparing For Your 1 st Race

Are you considering running in a race, but unsure of how to tackle the challenge? Racing is not difficult when you have the right mindset and the proper tools.

Running in any race requires dedication and preparation. You want to go the distance and cross that finish line. Whether you’re running in a 5K, half marathon or marathon, there are important steps you can take so you’re ready for the event:

1. Make sleep a priority Try to get at least seven to eight hours of sleep each night during your training. Listen to your body’s needs. Some people require more than that; some require less.

But focus on being well-rested as race day approaches. Remember, a sleepless night can make you feel sluggish, groggy and dull. You’re aiming for alert and energized on race day.

2. Practice and plan It doesn’t matter how many miles your race will cover — preparation is the key to conquering any distance.

Run several times a week to condition your body.

Determine ahead of time what your fueling strategies are — do you need a nutritional bar before the race? What about water?

Experiment before the race with various types of running clothes and decide what’s most comfortable. Certain fabrics irritate some people’s skin. Make sure you avoid that issue on race day or you’’ll be in for a miserable marathon.

3. Set a goal and a backup goal You may have a goal that you want to achieve on race day. But you might not feel your best or the weather may not cooperate. There are so many things out of your control that you should always set a goal and a backup goal.

For example, a downpour on the day of the race will slow everyone down. As a result, you probably won’t hit the time you really want, but you could have a secondary target in mind to work toward.

4. Hydrate before and during the race As a runner, it’s vital for you to avoid dehydration. Plain old water is the best way to go. Water will help prevent your body from overheating. It’s a good idea to practice hydrating yourself before, during and after long runs. That way, you’ll know what’s necessary on race day.

A good rule of thumb is to take a drink about 30 minutes before you run. Then take small sips throughout the race when your mouth is dry.

5. Stay upbeat and positive Maintain a positive attitude during your training and leading up to your race. A positive mental attitude can put you on track for success and help you overcome any challenging situations you encounter.

6. Relax and enjoy the run Having jitters before a race is common. It’s a normal part of any competition. It means you care about your performance and want to do well.

But there are things you can do to keep yourself calm and relaxed. One suggestion is to run with music you enjoy. Music allows you to think about something other than the task at hand and helps you relax.

7. Start out slow Finally, don’t try to set a land-speed record in your first mile out. It’s best to pace yourself. Start slowly and gradually increase your stride until you’re settled in your normal training pace.

Get your doctor’s go-ahead Before you start training for any road race, it’s a good idea to talk to your doctor. He or she may have some running suggestions that suit your needs and can address any possible limitations you have. For more information visit clevelandclinic.org

Promote your race event in any bi-monthly edition of Suburban Family Magazine and receive an enhanced listing in the FITNESS EVENTS section. For more information or to reserve your space now call 630-863-7183.

The absolute best way to keep yourself running is to find a race in the 2020 Annual Race Guide. Just sign up, pay for it, and put it on your calendar. A fixed race date will help you stay focused, and keep you on a regular running schedule. Nothing feels better than crossing the finish line. A beginner can run any race — you just need to allow enough time to train for it. Check back for race updates in each bi-monthly edition.

MARCH

SUNDAY, MARCH 1 Running o’ the Green 8K Run. Tinley Park. tinleyparkdistrict.org. The CORE Indoor Triathlon Swim, Bike and Run. Lemont. lemontparks.org.

SATURDAY, MARCH 7 Oak Forest Fleadh 5K Run/Walk. Oak Forest. oak-forest.org. Broken Oar’s Shiver Run 5K Run/Walk and Kids 5K. Barrington. brokenoar.com. Shamrock Beer Run 5K Novelty Run/Walk. Arlington Heights. shamrockbeerrun.com.

lung.org. Tri Your Luck Indoor Triathlon. Palatine. palatineparks.org.

SATURDAY, MARCH 14 St. Paddy’s Day 5K Run/Walk. Naperville. stpaddysday5k.org. Dublindee Kilted 5K Run. East Dundee. dundeestpats.com. St. Paddy’s Day 5K, 10K, and Kids’ Dash. Deer Park. villageofdeerpark.com. Fox Valley Winter Challenge Trail Race 10K Run. Batavia. runandachieve.com. Run S.O.B. Run 5K. Yorkville. runsobrun.com Shamrock Shuffle 5K Run/Walk and Kids’ Dash. McHenry. mchenrykiwanis.org. St. Paddy’s Day 5K and 8K Run/Walk. Chicago. chicagoevents.com. Pi Day “Pi K” Fun Run/Walk. Chicago. racethread.com

SUNDAY, MARCH 15 Amita Health St. Paddy’s Half Marathon and 5K. Bolingbrook. allcommunityevents.com. Advocate Indoor Sprint Triathlon. Barrington. active.com/barrington-il/triathlon. March Madness Half Marathon. Cary. hillstriders.com.

SATURDAY, MARCH 21 MeltFest 5K Run/Walk. Rockford. meltfest.com.

SUNDAY, MARCH 22 Bank of America Shamrock Shuffle 8K Run and 2-Mile Walk. Chicago. franoutreach.org/ run-walk-hops. St. Patrick’s Day Ride 16, 20 and 36-Mile Bike Rides. Wheeling. wheelmen.com.

SATURDAY, MARCH 28 March4Meg 5K. Evergreen Park. march4meg.com. Chicago Lakefront 50K George Cheung Memorial Race. Chicago. chicagoultra.org. Cycle for a Cause. Palos Hills. morainevalley. edu/fitrec/events/cycle-for-a-cause-2/

SUNDAY, MARCH 29 Together We Tri Indoor Triathalon. Glenview. togetherwetri.com/triathlons.

APRIL

SATURDAY, APRIL 4 Two Brothers Brew Trot 1.5 Mile Fun Run. Warrenville. warrenvilleparks.org

Fast Cat 5K/10K and 1 mile Kids Run. Plainfield. runfastcat.com April Fools 5K Run and Kids’ Dash. Bloomingdale. ducatchiropractic.com. Chi Town Half Marathon and 10K Run. Chicago. halfmarathons.net. The Universal Sole Spring “No Frills” Trail Challenge. Willow Springs. universalsole.com

SUNDAY, APRIL 5 Mistwood Hole in Run 5K Run/Walk. Romeoville. mistwoodgc.com/hole-in-run.

SATURDAY, APRIL 11 Chocolate Chase Rabbit Race 5K. Palos Heights. palosheights.org Bunny Rock Chicago 5K and Egg Hunt. Chicago. bunnyrock5k.com. Bunny Wabbit Run 5K, 10K, 15K Run and Kids’ Dash. Libertyville. froghopssports.com.

SATURDAY, APRIL 18

Fun Run in Color 5K Sat. 4/18 at 8:30AM Downtown Wheaton Benefits Wheaton Rotary Club AM and the Play For All Playground and Garden Foundation www.wheatonparkdistrict.com/racewheaton Run with the Lions 5K Run/Walk. Warrenville. runwiththelions.com. TCS Run, White and Blue 5K. Shorewood. trinitychristian.info.

SUNDAY, APRIL 26

13th Annual Walk the Walk for Mental Health Sun., 4/26 at 8:30AM Benefits The Counseling Center of The Community House 415 W. 8th St., Hinsdale www.thecommunityhouse.org

Ravenswood Run 5K Run and Kids’ Race. Chicago. ravenswoodrun.com. Good Life 5K Run/Walk and Kids’ Dash. Oak Park. goodliferace.com. Run, Walk and Roll 5K/1mile. Bloomingdale. marklund.org/series/5kbloomingdale/ McHenry County Human Race 5K Run/Walk and Toddler Race. Crystal Lake. volunteercentermchenrycounty.org. Lisle Lions Roarin’ 5K and Fun Run. Lisle. lisleroarin5k@gmail.com Stepping up to Wellness 5K Run and 1-Mile Run/Walk. Libertyville. cancerwellness.org. Huskies Heroes Run/Walk. Arlington Heights. herseydeafalumni.org WALK WITH US ON APRIL 26 AT 8:30 AM

5K Walk begins and ends at The Community House: 415 W. Eighth Street, Hinsdale. All proceeds benefit The Counseling Center at The Community House.

EARLY BIRD PRICING: $35 on or before April 13

AFTER APRIL 14: Prices increase to $40

REGISTER & DONATE! thecommunityhouse.org 630-323-7500

Lakefront 10-Mile and 5K Run. Chicago. caralakefront10.com. Running with Friends 5K. New Lenox. newlenoxparks.org/friends-of-the-parks/ Sly Fox Half Marathon and 10K Run. St. Charles. slyfoxhalf.com. Foodie 5K. Wheaton. SolveHungerToday.org/ Foodie5K Spring Chance BQ.2 Boston Marathon Qualifier. Geneva. bq2races.com. Earth Day 50K, 15-Mile and 5-Mile Run. Crystal Lake. earthdaytrailrace.com.

SATURDAY, APRIL 19 Champion of Trees 10K Run. Lisle. mortonarb.org. Women’s Half Marathon and 5K. Naperville. napervillewomenshalf.events.com

SATURDAY, APRIL 25 Shelter, Inc. 5K 4 Kidz Run/Walk. Elk Grove. hshelter-inc.org/5k-runwalk-for-kidz-2/ Saw Wee Kee Spring 3-Mile Trail Run. Oswego. oswegolandparkdistrict.org. ABC/25 Get Burbed Challenge 5K. Arlington Heights. abc25challenge.org. March for Babies 3-Mile Walk. St. Charles. marchforbabies.org. Barnyard Dash 5K. Aurora. foxvalleyparkdistrict.org. Batavia Mothers’ Club Fox Trot 5K and 10K Run. Batavia. bataviamothersclub.org.

We offer a well-rounded treatment package with options to customize to your training schedule and budget. Get started today by calling us at 630-834-FOOT!

New Patients: Bring this offer to your 1st Heel Pain appt. and get a FREE HEEL PAIN KIT (Valued at $40) to get you on your way to Running (and living) Pain-Free!

Treating: Heel Pain, Tendinitis, Bunions, Hammertoes, Fractures, Sprains, Strains, Flat Feet, Ingrown Nails, Warts & More! Providing: Custom Orthotics, MLS Pain Therapy & On-Site Digital X-Ray! www.ElmhurstFootDoc.com @PrairiePathFootDocs

Groovin ' in the Grov� 31 st Annual

SATURDAY, MAY 9, 2020 START: 9 A.M. 5K+10K REGISTRATION: Before 3/15: $32/$42 After 3/15: $37/$47 Race Day: $40/$50 AGE GROUP AWARDS Top 3 Male/Female Xsport Fitness Memberships and Dick Pond Gift Certificates WARRIOR FITNESS CHALLENGE: Fitness testing graded by military personnel. See website for more details. CARA REGISTERED RACE ALL PROCEEDS ARE DONATED TO: SHARING CONNECTIONS (www.sharingconnections.org) Raffles, Flowers For Moms, Refreshments, Pre-Race Coffee, Indoor Restrooms & Warm Up Area, and Massage Midwestern University - Downers Grove 555 31st Street MEDALS FOR ALL KIDS Before 3/15: $15 After 3/15: $17 Race Day: $20

For More Info Call: 630-971-6401 Email: devans@midwestern.edu ONLINE REGISTRATION AT RACE ROSTER: RACEROSTER.COM/27134

MAY SATURDAY, MAY 2

17th Annual Run for the Kids: Superhero Hustle 5K Run/2 Mile Walk Sat. 5/2 at 9AM Proceeds benefit Children with Developmental Disabilities and Delays 830 S. Addison Ave, Villa Park 630.620.4433 eastersealsdfvr.org/runforthekids

Techno Trot 5k Run/Walk And ½ Mile Kids’ Race. Winthrop Harbor. whsd1.org/domain/227 A Safe Place EmpoweRun 5K Run/Walk. Libertyville. asafeplaceforhelp.org. Cinco de Miler 5-Mile Run. Chicago. cincodemiler.com. Hanover Township Sprint 2 Spring 5K Run/ Walk. Elgin. sprint2spring.com. Run to Remember 5K Run/Walk and Kids’ Run. Chicago. cpdmemorial.org. Illinois Lupus 1- and 3-Mile Walk. Chicago Heights. lupusil.org. Terrain Race 2-Day Event with 5K and Kids’ Obstacle Races. Chicago. terrainrace.com.

SUNDAY, MAY 3

23rd Annual Great Western Half Marathon Sun., 5/3 at 7:15AM LeRoy Oakes Forest Preserve 37W700 Dean Street, St. Charles Out and Back, USTAF Certified Course Proceeds benefit Special Olympics of IL www.foxrivertrailrunners.org ~~~ Walk for Wellness House 5K Run, 3K Walk Sun., 5/3 Registration opens 7 AM Program begins 8:00 AM Wellness House, Hinsdale 630-654-5191 www.walk.wellnesshouse.org

North Shore Walk for Autism Speaks. Northfield. act.autismspeaks.org Run for 102 5K & 1 Mile Run Run. LaGrange Park. March for Babies 3-Mile Walk. Arlington Heights. marchforbabies.org. Spring Fling 5k Run/Walk. Willowbrook. willowbrookil.org Walk to Cure Arthritis. Chicago. walktocurearthritis.org March for Babies 3-Mile Walk. Woodstock. marchforbabies.org. Breathe Deep North Shore 5K Fun Run and 2-Mile Walk. Deerfield. lungevity.org. Walk MS 1- and 3-Mile Walk. Multiple suburbs and Chicago. nationalmssociety.org. Cooley’s Anemia Foundation Care Walk. Chicago. thalassemia.org. Run For Your Life Safety 5K. Tinley Park. tinleypark.org Cystic Fibrosis Foundation Great Strides 5K Walk. Wilmette. fightcf.cff.org.

SATURDAY, MAY 9

Lemont Quarryman Challenge 5K and 10-Mile Race Sat., 5/9 CARA Certified Race starts and finishes in Historic Downtown Lemont and winds through the hilly neighborhoods of Lemont Challenge Yourself! www.quarrymanchallenge.com Register Today at GetMeRegistered.com! ~~~ 10th Anniversary Pink 5K Run/Walk Sat., 5/9 at 8AM USATF and CARA certified Benefits Hinsdale Hosp. Foundation Oak Brook Park District 1450 Forest Gate Rd. Oak Brook 630-990-4233 www.obparks.org/pink5k ~~~ Groovin’ in the Grove 5K and 10K Sat., 5/9 at 9AM 5K/10K Runs and Kids 1K, 1/2K, 100 Yd Dash Warrior Fitness Challenge USATF and CARA certified Benefits Sharing Connections Midwestern University Downers Grove www.raceroster.com/27134

Fun Bun Run 5K. Geneva. hopeforhaitians. org/5k-walk-run/ Fox Trot 5K Run/Walk. Bolingbrook. foxtrot. michaeljfox.org/chicago Apple Blossom 5K Run. Bartlett. bartlettparks. org. Kendall Youth SKY 5K Run/Walk. Yorkville. facebook.com/sky5k/. Starved Rock Country Marathon, Half Marathon and 5K. Ottawa. starvedrockcountrymarathon.org. Cystic Fibrosis Foundation Great Strides 5K Walk. Frankfort. fightcf.cff.org.

SUNDAY, MAY 10 Komen Race for the Cure 5K Run/Walk. Chicago. chicagoland.info-komen.org. Mother’s Day 5K Run/Walk and Kids’ Run. Barrington. allcommunityevents.com/mothersday5k Girls on the Run 5K Run. Grayslake. gotrchicago.org.

THURSDAY, MAY 14

6th Annual She Runs the Fox Thurs., 5/14 at 6:30PM Non-competitive, female friendly run or walk! 3.1 Mile walk/run along the beautiful Fox River Trail All funds collected benefit Mutual Ground Fabyan Windmill Crissey Ave, Batavia www.foxrivertrailrunners.org

USole Four Mile Classic Run/Walk. Chicago. universalsole.com.

SATURDAY, MAY 16 Hops for Hope 5K Beer Run/Walk. St. Charles. Hopsforhope5K.com. Race to Wrigley 5K Run/Walk. Chicago. racecubs.com.

Saturday, May 9, 2020 Race Begins at 8am Register Today!

Be Your Very Best | Feel Your Very Best

Proceeds benefit Open Arms Breast Cancer Outreach Fund, Hinsdale Hospital Foundation.

Sponsored by AMITA Health and Evergreen Bank Group.

www.obparks.org/pink5k

Register Today at GetMeRegistered.com!

March 1 st - May 3 rd

10-Mile 5K $50 $30

Race Day $60 $40

5K & 10-MILE • MAY 9, 2020 • LEMONT, IL

Walk to Cure Arthritis. Libertyville. walktocurearthritis.org Got2Run for Education 8K and 2.62-Mile Run/Walk. Arlington Heights. got2run.org. Lew Blond Memorial 5K Run/Walk and 1-Mile Fun Run. Northbrook. lewblondrun.org. Night Nation 5K Novelty Run. Chicago. nightnationrun.com. StemStep 5K Run, Family Walk and Kids’ Dash. Chicago. stemstep5k.com. G.L.O.W. 5K Run. Naperville. naperglow5k.com. Girls on the Run 5K. Joliet. gotrchicago.org. Lilac Mutt Strut 5K. Lombard. lombardlilactime.com. Cystic Fibrosis Great Strides 5K Fundraising Walk. Naperville and Rolling Meadows. fightcf.cff.org.

SUNDAY, MAY 17 March for Babies 3-Mile Walk. Lisle. marchforbabies.org. Move for Kids Walk and Kids’ Dash. Chicago. luriechildrens.org/moveforkids. Byline Bank Chicago Spring Half Marathon, 10k and Junior Dash. Chicago. chicagospringhalf.com. Chicagoland Spring Marathon and Half Marathon. Schaumburg. letsdothis.com. Darien Dash 10K/5K Run and Kids’ Fun Run. Darien. dariendash.com. Tower_Trot_2020_Suburban_Family_Ad.pdf 1 2/25/2020 11:18:33 AM

10K AT 8:30AM 5K AT 9:30AM

Fun Run at 8:45am

REGISTRATION FORM & INFORMATION:

www.wsprings.com/towertrot or call 708-246-9070

A CARA Registered Race CARA 5 Year Divisions

SATURDAY, MAY 23

Western Springs 43rd Annual Tower Trot Sat. 5/23 at 8:30AM 10K, 5K and Fun Run, plus Double Run (10K and 5K) Benefits Healing Hearts for Ashley Grand Avenue Community Center 4211 Grand Avenue, Western Springs. 708-246-9070 www.wsprings.com/towertrot ~~~ Run For The Brave 5K Run/Walk/Ruck Sat., 5/23 at 8AM Benefiting Illinois Veterans Plainfield, Illinois 630-341-1222 www.welcomeyouhome.org

Soldier Field 10-Mile Run. Chicago. soldierfield10.com.

SUNDAY, MAY 24

Race to the Flag 5k Run/Walk Sun., 5/24 at 8AM USATF and CARA Certified, Chip Timing Benefits People’s Resource Center Ty Warner Park, Westmont www.RacetotheFlag.org

MB Bike the Drive Up to 30-Mile Ride. Chicago. bikethedrive.org. MMTT Youth and Elite Triathlon. Geneva. mmtt3.org.

MONDAY, MAY 25 Brew Run 5K. Itasca. runsignup.com. BAPA Ridge Run 10K Run, 5K Run/Walk, and 1-Mile Kids’ Run. Chicago. bapa.org.

SATURDAY, MAY 30

SATURDAY MAY 23 2020

Walk and 5K Run to Help Children with Dyslexia Sat., 5/30, 7:30AM check-in. 9AM start 5K timed run/walk and kid’s 50 yard dash USATF certified Free parking, entertainment, food and fun. Benefits the Children’s Dyslexia Center of Metropolitan Chicago 383 Lake St, Bloomingdale www.runfordyslexiachicago.org

Autism Speaks 3-Mile Walk. Chicago. autismspeaks.org. Whipper Snapper Youth Triathlon. Arlington Heights. ahpd.org. Take Steps Chicago Walk. Chicago. online. ccfa.org. Zero Prostrate Cancer Run/Walk. Joliet. support.zerocancer.org. Highlander Assault 4, 8, 12 and 24-Mile Obstacle Course Races. Holiday Hills. highlanderassault.com.

SUNDAY, MAY 31 Breakthrough for Brain Tumors 5K Run/ Walk. Chicago give.abta.org. Chicago Promise Walk 5K Run/Walk. Elk Grove Village. promisewalk.org. Dash for the Dogs 5K Run/Walk and 1-Mile Family Walk. Barrington. animalhouseshelter.com. Cystic Fibrosis Great Strides 5K Walk. Chicago. fightcf.cff.org.

JUNE

MONDAY, JUNE 1 Virtual Wine Run 5K. Chicago. runsignup.

THURSDAY, JUNE 4 Chasing the Sun 5K Run/Walk. New Lenox. runsignup.com.

r a c e wheaton

Save $5 with promo code RUN

four 5 K runs one low price $100 Downtown Wheaton

Fun Run in color | april 18 cosley zoo run for the animals | june 6 light the torch night run | october 3 lion’s club reindeer run | december 5 Register at wheatonparkdistrict.com/racewheaton

HAMSTRING INJURIES By Dr. Michelle Fink

FRIDAY, JUNE 5

LaGrange Rocks 5K Run/Walk Fri., 6/ 5 at 7PM 5K run/walk and kids races, USATF and CARA certified Start/Finish Cossitt Avenue and Willow Springs Road in LaGrange Benefits The LeaderShop’s Youth Programs www.theleadershop.org SATURDAY, JUNE 6

Cosley Zoo Run for the Animals 5K, 10K & ½ Mile Sat., 6/6 at 7:30AM Location Downtown Wheaton Benefits Cosley Zoo www.wheatonparkdistrict.com/racewheaton

Have you ever felt tightness or pain in the back of your thigh as you run up a hill, perform speed drills or finish up a long run? If so you are probably overusing your hamstrings and creating soft tissue injury and/ or tendon pain. Your hamstrings work the hardest at the end of leg swing when it is working to slow your leg down and bring your foot back underneath you. Using your hamstrings eccentrically, which means they are contracting but lengthening at the same time, is a very difficult contraction for your hamstring to make and typical strength exercises do not train your hamstring in this way. The hamstring muscle is under more strain when you are sprinting, accelerating quickly, going uphill or if fatigued from a long run. Overuse of the hamstring muscle will lead to pain and injury if not addressed early and thoroughly. The key to a successful training season is injury prevention or quickly addressing pain before it limits your training.

How can you avoid hamstring pain? Your need to stay strong. Runners often focus on strengthening the quadricep muscle but research supports that your hamstrings are equally important and should have the same strength as your quadriceps. Your hamstring strengthening routine should include exercises that train the hamstring muscle eccentrically. Examples of these exercises are nordic hamstring exercise, reverse planks, and single leg deadlifts. Additionally, you can help prevent hamstring strain by performing a dynamic warm up before your run, including such things as legs swings and dynamic hamstring walks. Ensuring proper warm up will decrease chances of muscle strain during the eccentric hamstring contractions in

38 fitness first running. The literature also supports having your running mechanics evaluated by a physical therapist. Physical therapists are trained in gait and running mechanics as part of their education. They will be able to identify asymmetries and imbalances that could ultimately lead to injury. Often times changing cadence, heel strike, shoe wear, orthotic use or reducing ground reaction force in landing phase can be simple fixes that solve the problem.

If symptoms of a hamstring injury occur your approach will need to change. The key concept to understand is that complete rest is not the answer. Rest decreases muscle use and reduces the strength and training you have worked so hard to develop. Active recovery will allow continued tissue loading and train the muscle for the high workload demand on your hamstring when you return to running. The optimal plan when pain begin is to add cross training, continue eccentric hamstring strengthening and also ensure you strengthen your gluteus muscles. If your pain is tolerable and you can train without modifying your form then you are safe to continue to train with these modifications. Returning to your desired pace and speed work as soon as possible is recommended. If pain continues to worsen this is when you should seek professional help. Physical therapists are trained to evaluate specific hamstring injuries and devise a comprehensive treatment for your recovery while minimizing loss of training.

Dr. Michelle Fink, PT, DPT, cert MDT, owner of Perform Physical Therapy in Countryside, IL is an avid runner, 8 time Boston qualifier and cross country and track coach. For more information visit: performphysicaltherapy.com/

Foodie 5K. Libertyville. SolveHungerToday.org/ Foodie5K Chicago Gospel Run 10K Run, 5K Run/Walk and Half-Mile Kids’ Run. Chicago. gospelrun.com. Cori’s Kids Triathlon Swim, Bike and Run. Oak Brook. obparks.org. Great Steps Neurofibromatosis 3-Mile Walk. Naperville. nfmidwest.org. Run the Ridge 5K and 1K Run/Walk. Burr Ridge. runtheridge5k.com. Trot Against Trafficking 5K Run, 1-Mile Walk and Kids’ Race. trotagainsttrafficking.com. THE DASH Around Lake Opeka 5K & Millennium Mile. Des Plaines. dpparks.org/programs/ the-dash-5k-2020

SUNDAY, JUNE 7

Run for the Zoo 5K/10K 5K Run/Walk and 10K Run Sun. 6/7 at 7:30AM Kids Safari Stampede Obstacle Course, USATF-certified Benefits Lincoln Park Zoo Lincoln Park Zoo, Chicago www.lpzoo.org/run-zoo

March for Babies 3-Mile Walk. Chicago. marchforbabies.org. North Shore Classic Half Marathon and 5K. Highland Park. northshoreclassic.com. Tour de Cure Ride with multiple route options. Aurora. tour.diabetes.org. Walk for Wishes. Chicago. illinois.wish.org

FRIDAY, JUNE 12 Fight for Air Ride 2- or 3-day bike ride from Crystal Lake to Lake Geneva, WI. fightforairride.com.

SUNDAY, JUNE 14 Naperville 10K. Naperville. Naperville10k.com Tunnel to Towers 5K Run. Lake Zurich. eventbrite.com. ET Batavia Triathlon, Duathlon, Youth Splash and Dash, and Kids’ Dash. Batavia. bataviatriathlon.org. Honor Ride Chicago Bike Ride. Evanston. evanstonsubaru.com.

THURSDAY, JUNE 18 ABC7 Gibbons 5K Run and 3K Walk. Chicago.

Friday, June 5 at 7:00 PM 5K RUN/WALK AND KIDS’ RACES Start/Finish Cossitt Avenue and Willow Springs Road in LaGrange For more information call 708-579-5898 or visit www.theleadershop5K.org USATF and CARA certified Benefits The LeaderShop’s Youth Programs gibbons5k.com.

SATURDAY, JUNE 20 Breaking the PTSD Stigma 5K. St. Charles. notallwoundsbleed.com. Miles for Migraines 2 Mile Walk, 5K/10K. Chicago. milesformigraine.org. Not All Wounds Bleed 5K. St. Charles. notallwoundsbleed.com

SUNDAY, JUNE 21 Father’s Day 10K/5K Run and Kids’ Dash. Cary. ttcca.org. PrairieFest 5K Run and 1-Mile Dog Jog. Oswego. oswegolandparkdistrict.org. Father’s Day 5K & 10K Wheaton. runsignup.com Ricky Byrdsong Memorial Race Against Hate. Evanston. ywca-ens.org/rah/ Daisy Dash 5k & Kids Fun Run. Clarendon Hills. Daisydash.com

SATURDAY, JUNE 27 Bike MS: Tour de Farms 2-day event with multiple route options. St. Charles. nationalmssociety.org. PurpleStride 5K Run/Walk. Chicago. purplestride.org. Run the Runway. Wheeling. chiexec.com/ rtrcea2020/

SUNDAY, JUNE 28 Swedish Days Ride. Maple Park. fvbsc.org. Chicago 10K Run. Chicago. runmfg.com. Patriot Run 5K Run/Walk. Crystal Lake. mchenrycountypatriotrun.org

JULY

SATURDAY, JULY 4 Freedom Four 4-Mile Run. Glen Ellyn Park District. gepark.org. Elmhurst Running Club 4 on the 4th 4-Mile Run. Elmhurst. 4on4th.com. Stars and Stripes 5K and 8K Walk/Run Series. Tinley Park. tinleyparkdistrict.org. Races. Joliet. jpdrun3.com.

SATURDAY, JULY 18 PCOS Challenge 5k Run / Walk. Chicago. pcoschallenge.org. Hemingway Running of the Bulls 8K Run. Oak Park. hemingway8k.com. Humana Rock n’ Roll Chicago 2-Day Event with Half Marathon, 10K and 5K. Chicago. runrocknroll.com. Wauconda Park District Kids’ Triathlon. Wauconda. waucondaparks.org. Taco Run 5K. Highwood. celebratehighwood.org/

SUNDAY, JULY 19 Naperville Pancreatic Cancer Walk. Naperville. lustgarten.org. 5K Run! to End Homelessness 5K Run/Walk and Kids’ Run. Chicago. asafehaven.org. Wauconda Park District Adult Olympic and Sprint Triathlon. Wauconda. waucondaparks.org. AMITA Health Fit America Fest Half Marathon, 10K, & 5K. Hoffman Estates. allcommunityevents.com.

THURSDAY, JULY 23

23 rd Annual Summer Sunset 5k and Youth Races Thurs., 7/23 at 6PM Geneva Community High School 799 Gray Street, Geneva Family friendly event full of fun and racing! All proceeds benefit FRTR Youth Scholarship Fund. www.foxrivertrailrunners.org

FRIDAY, JULY 24 Christmas in June 5K Run/Walk, Kids’ Run. Lisle. runners4wellness.com.

SUNDAY, JULY 26 Glenview Park Center Sprint Triathlon and Aqua Bike Race. Glenview. glenviewparks.org. Splash Pedal Dash Triathlon/Dash Pedal Dash Duathlon. Schaumburg. parkfun.com

SUNDAY, JULY 5 Frontier Days Stampede 10K Run, 5K Run/ Walk and Kids’ Dash. Arlington Heights. frontierdays.org.

SATURDAY, JULY 11 McHenry River Run 10K and 5K Run/Walk. McHenry. ci.mchenry.il.us.

SUNDAY, JULY 12 ET Lake Zurich Triathlon Olympic and Sprint Swim, Bike and Run. Lake Zurich. lakezurichtri.com.

AUGUST

SATURDAY, AUGUST 1 CowaLUNGa Bike Ride. Gurnee. resphealth.org. SunnyVibes 5K. Yorkville. Raceroster.com/ events

SUNDAY, AUGUST 2 Naperville Sprint Triathlon, Duathlon, Aqua Bike, and Kids’ Triathlon. Naperville. napervilletri.events.

THE MENTAL SIDE OF RUNNING

By Meghan Kennihan

You know the old adage, mind over matter. In running and racing, your mental toughness is just as important as your physical training. Many times it is the brain that allows or limits endurance performance rather than the body. Here are some ways to make your brain work with your body to have your best runs and races this season.

1) Plan for the Good and the Bad Take the time to make sure you have the ability, skill, and experience to complete the distance. If you know you have trained properly then you will see the race as a challenge instead of a fear. Write down your fears about the race and come up with strategies to pacify them. For example, if you fear the weather, plan ahead. Practice running in all types of weather. Bring multiple outfits so you’re ready for whatever the day brings. If you fear your

SUNDAY, AUGUST 9 Woodridge Rotary Mini Triathlon and Kids’ Triathlon. Woodridge. trisignup.com.

pace will be off, try using a pace bracelet and checking in every few miles.

2) Focus On Success Having confidence is key, so keeping a training diary is very helpful. Use it to look back at great training sessions you've had or successful shorter races you have run. Reflecting on these accomplishments will help you feel confident and ready to meet the demands of the race. Write down your strengths mentally, emotionally, and physically. Use those in the days leading up to your race when you start to feel nervous.

3) Visualize Do not focus on the bad. We all have trainings days or races that felt off. Successful athletes boost their confidence by using positive mantras and visualizations to push their negative thoughts away. Picture your successful race day often during your training and create a mantra to remind you of it, like “I can do it.”

4) Break It Down Break the race into small parts. Rather than thinking of the miles you have left, think about getting to the next aid station, running to the next lamp post, or getting to where your family and friends are cheering two blocks ahead. This helps you have small successes along the way and gives you a boost each time!

5) Enjoy! When Race Day finally comes, just let go! Forget about the end result, your competitors and just focus on doing YOUR BEST on that day. Use the crowd to energize you and be grateful for where you are and what you have done to get there. Smile.

WEDNESDAY, AUGUST 12 Home Stretch for Heros 5K. Arlington Heights. saluteinc.org.

THURSDAY, AUGUST 20 Race Judicata 5K Run/walk. Chicago. cvls.org/ judicata.

SATURDAY, AUGUST 22 Healthy West Chicago 5K Fun Run and 100-meter Kiddie Dash. West Chicago. healthywestchicago.org. Muckfest Chicago 5K Obstacle Mud Race. Grayslake. muckfest.com. Rugged Maniac 3-Mile Obstacle Course Race. Wilmont, WI. ruggedmaniac.com. Tough Mudder 5K Obstacle Mud Race. 2-Day Event. Rockford. toughmudder.com.

SUNDAY, AUGUST 23 Fort2Base 11.5- and 3.45-mile Run. North Chicago. fort2base.com.

SATURDAY, AUGUST 29 Chicago Triathlon Sprint and Kids’ Triathlon. Chicago. chicagotriathlon.com. TCX Palos Adventure Race. Willow Springs. transconx.com

SUNDAY, AUGUST 30 Harmon Hundred 25, 50, 75 100-Mile Bike Rides. Wheeling. wheelmen.com. Illinois Lupus Walk. Chicago. lupusil.org.

SEPTEMBER

SATURDAY, SEPTEMBER 5 Downers Grove Park District BBQ Bolt 5K Downers Grove. Dgparks.org.

SATURDAY, SEPTEMBER 12 Itasca Oktoberfast 5K Run. Itasca. itascaoktoberfast5k.org. Run Mag Mile 10K and 5K Run. Chicago. runmagmile.com. Last Chance BQ.2 Boston Marathon Qualifier. Geneva. bq2races.com. Mutt Strut 5K. Dekalb. TailsHumaneSociety. org Here for LIFE Walk. Saint Charles. spsamerica.org Run Your Mutt Off 5K. Naperville. naperhumane.org

Your little ones look up to you for a lot, which is why you strive to show them the importance of good health. From obstetrics and gynecology, pediatrics and family medicine close-to-home, to online scheduling, same day appointments, telehealth and walk-in care, DuPage Medical Group makes it easy to keep your family well.

5th Annual Bike for the Kids Sun. 9/13 at 12PM Distances include 2-mile family bike ride and 12, 25, 50 and 100 mile routes. Proceeds benefit Children with Developmental Disabilities and Delays 799 S. McLean Blvd., Elgin 630.620.4433 www.eastersealsdfvr.org/bikeforthekids

Brookfield ZooRunRun 5K Run/Walk and 1-Mile Kids’ Dash. Brookfield. czs.org. Shoop Scoot 5K. Minooka. signup.itsracetime.com. Glow in the Park Lantern Walk. Glen Ellyn. gepark.org Walk to End Alzheimer’s 5K Run/Walk. Naperville. act.alz.org. Evanston Bicycle Club’s North Shore Century. Evanston. northshorecentury.org

SATURDAY, SEPTEMBER 19 4th Annual CrossTrail Classic 5K. Bolingbrook. bolingbrookparks.org Fox Valley Kids’ Marathon 1.2-Mile Race. St. Charles. fvkids26.com. Chicagoland Out of the Darkness Walk.

Join us for our 7th Annual Lions Run for Hope 5K

SUNDAY, SEPTEMBER 27TH 8:00 AM

$30 entry

Run - Walk - Fun for all ages Medals - Top 3 Overall male - female Top 3 age groups male - female 16 age groups from 10 and under All entrees - door prize raffle Discounts - under 18 - teams of 5 For more information www.lionsrunforhope.org

Chicago. afsp.donordrive.com. SUNDAY, SEPTEMBER 20 Fox Valley Marathon, Half Marathon and 20-Mile Race. St. Charles. fv26.com. Midway Fly Away 5K Family Run and Walk Midway Airport. sochicago.org Chicago 5K Run/1.7 Mile Walk for Brain Aneurysm. Glen Ellyn. bafound.org North Shore Triathlon. Wilmette. trinorthshore.com

SATURDAY, SEPTEMBER 26 NAMI Run for Mental Health 5K Run/Walk. Jackson Park, Chicago. namiwalks.org. Walk to End Alzheimer’s 5K. Joliet and St. Charles. act.alz.org.

SUNDAY, SEPTEMBER 27

Lions Run for Hope 5K Sun., 9/27 at 8AM 5K Run/Walk USATF Certified Benefits Wellness House, Breast Cancer Research Foundation Stickney, IL www.lionsrunforhope.org

Barkapalooza Dog Walkathon. Lisle. Wshs-dg.org Oui Run 5K. Chicago. Ouirun5k.org. Quad Cities Marathon, 1-Mile and Kids’ Race. Moline. qcmarathon.org. Walk to End Alzheimer’s 5K. Glenview. act. alz.org. Run to Read. Schaumburg. sd54.org Chicago Half Marathon and 5K Run. Chicago. chicagohalfmarathon.com. DeKalb Corn Classic 10K and 5K Race. DeKalb. dekalbcornclassic.org. Kids’ Triathlon. Oswego. oswegolandparkdistrict.org.

OCTOBER

SATURDAY, OCTOBER 3

Light the Torch Night Run 5K Sat., 10/3 at 6:30PM Location Downtown Wheaton Benefits the FT Cares Foundation Partners www.wheatonparkdistrict.com/racewheaton

Montgomery River Run 5/10K. Montgomery. runningguru.com RUN4PAWS 5K & 2K Puppy Path. Downers Grove. Run4paws5k.com Walk to End Alzheimer’s 5K Fundraising Run/ Walk. Orland Park and Libertyville. act.alz.org.

Rotary Run Charity Classic Hinsdale’s 26th Annual Fun Family Race A Run for Health Sun. 10/4 at 8AM at The Community House 8th and Madison, Hinsdale 3K, 5k, and 10K Run / 3K and 5K Walk, Walk ‘N Roll & Mutt Strut CARA certified Benefits local and global charities. www.rotaryruncharityclassic.org

Brain Up 5K Walk/Run. Frankfort. brainup.ngo. Walk for Wishes. Elk Grove Village. illinois.wish.org Walk to End Alzheimer’s 5K Run/Walk. Elk Grove Village and Crystal Lake. act.alz.org. Bucktown 5K Run. Chicago. bucktown5k.com. Let’s Move Elgin 10K/5K Run and Kids’ Race. Elgin. letsmoveelgin.com. Making Strides Against Breast Cancer Walk of Fox Valley. St. Charles. secure.acsevents.org Making Strides Against Breast Cancer Walk of DuPage. Wheaton. secure.acsevents.org

SATURDAY, OCTOBER 10 Des Plaines River Trail Run. Lake County. desplainesrivertrailraces.com/ Anderson’s Walk 4 Animals. South Elgin. andersonanimalshelter.org. Walk to End Alzheimer’s 5K Run/Walk. Chicago. act.alz.org. NAMI Run for Mental Health 5K Run/Walk. Evanston. namiwalks.org. International Chicago 5K Run. Chicago. chicago5k.com. Scarecrow Scramble Nighttime 5K Run/Walk and Kids’ Race. Lisle. lislepartnersforparks.org. Superhero 5K Pumpkin Run/Walk Highwood. Celebratehighwood.org

SUNDAY, OCTOBER 11 Bank of America Marathon. Chicago. chicagomarathon.com. World’s Largest Corn Maze 5K Run/Walk and Kids’ Dash. Spring Grove. allcommunityevents.com.

SATURDAY, OCTOBER 17 Light the Night Walk. Chicago and Oak Brook. lightthenight.org.

SUNDAY, OCTOBER 18 Flapjack Brewery 5K Run/Walk Berwyn. Eventbrite.com Run with the Nuns 5K Run/Walk. Lemont. runwiththenuns.org. This Runs for Jack 5K Run/Walk. Glen Ellyn. jacksfund.org. Light the Night Walk. Glenview. lightthenight.org.

Healthy Driven Naperville Half Marathon and 5K Run. Naperville. runnaperville.com. Race for the Kids 5K Run/Walk and Kids’ Dash. Chicago. rbcraceforthekids.com. JJC Foundation 5K Run and Walk. Joliet. Runsignup.com

SATURDAY, OCTOBER 24 Just Say Boo 5K. Oak Brook. runandachieve. com/justsayboo5k. Pumpkins in the Park 5K Run and Kids’ Sprint. Chicago. pumpkins5k.com. Halloween Walk. LaGrange. cm.lgba.com Forte 5K. Channahon. Forte5k.com Wine Run 5k. Chicago. Runguides.com Wicked Wine Run. Wheaton. Wickedwinerun.com Lake Bluff PTO Pumpkin Chase 5K and 1 Mile Fun Run. Lake Bluff. Runningguru.com

SUNDAY, OCTOBER 25 Red Eye 5K Run. Joliet. jpdrun3.com. Sycamore Pumpkin Run 10K Road Race Sycamore. Discoversycamore.com Haunted Oak 5K. Homer Glen. Runsignup.com

SATURDAY, OCTOBER 31

Moraine Valley Community College Health, Fitness and Recreation Center Halloween 5K Run/Walk Children’s 1K Race Sat. 10/31 at 9AM USATF-IL certified Family activities included! Palos Hills www.morainevalley.edu/fitrec

Hot Cider Hustle 2-Day Event with 8-Mile Run and 5K Run/Walk. Wheaton. hotciderhustle.com. Halloween Hustle 5K. Palatine. Halloween5k.com. Haunted Halloween Half Marathon and 5K. Chicago. register.chronotrack.com Healthy Driven FraidyCat 5K, Ghost Run 10K and Meow Mile. Oswego. Hot Cider Hustle 8K. Chicago. allcommunityevents.com

SUNDAY, NOVEMBER 22 Arthritis Foundation Jingle Bell Run. Wheaton. jbr.org/westernsuburbs

THURSDAY, NOVEMBER 26

24th Annual The Fox and The Turkey 4 miler and Youth 1 mile race Thurs., 11/26 at 7:15AM Near Downtown Batavia 21 N Water Street, Batavia Join us for this family tradition and Run like a Fox or be a Turkey on Thanksgiving Day! Benefits the Batavia Interfaith Food Pantry www.foxrivertrailrunners.org

SATURDAY, NOVEMBER 28 Schaumburg Half Marathon and 5K. Schaumburg. allcommunityevents.com. Grant Park Turkey Trot. Chicago. Allcommunityevents.com Long Grove Turkey Trot 8K/5K Run and Kids’ Dash. Long Grove. runsignup.com. North Shore Turkey Trot 10K and 5K Run. Highland Park. northshoreturkeytrot.com. Beat the Bird 5K. Fullersberg Woods, Oakbrook. endureitsports.com

S A V E T H E D A T E

26th Annual Rotary Run Charity Classic RUNNING FOR A HEALTHY COMMUNITY SUNDAY, OCTOBER 4TH

Interested runners or walkers are encouraged to register online at www.rotaryruncharityclassic.org

3K, 5K, & 10K CARA CERTIFIED RUNS 3K, 5K WALK & WALK N’ ROLL + MUTT STRUT

DECEMBER SATURDAY, DECEMBER 5

Reindeer Run 5K 12/5 at 8:30AM Location Downtown Wheaton Benefits the Lions Club Charities and the DuPage County Historical Museum www.wheatonparkdistrict.com/racewheaton

NOVEMBER

SUNDAY, NOVEMBER 1 Turkey Trot 5K and 8K Walk/Run Series. Tinley Park. tinleyparkdistrict.org.

SATURDAY, NOVEMBER 7 Cantigny 5K. Wheaton. Cantigny.org

SUNDAY, NOVEMBER 8 Allstate Hot Chocolate 15K/5K Run and 2-Mile Walk. Chicago. hotchocolate15k.com. Gobbler Hobbler 10K and Mashed Potato Mile. Oswego. oswegolandparkdistrict.org.

Arctic Frog Endurance Run 50K, 25K and 15K Races. Libertyville. froghopssports.com. Arlington Heights Rotary Club Santa Run. Arlington Heights. Rotarysantarun.org

SATURDAY, DECEMBER 12 Deer Park Cocoa Classic 5K. Deer Park. runsignup.com. Viking Dash Trail Run 15K, 10K, 5K and 13.1-Mile Races. 2-Day Event. Crystal Lake. vikingdashtrailrun.com. Arthritis Foundation Jingle Bell Run. Chicago. jbr.org/chicago

TUESDAY, DECEMBER 31 New Year’s Eve 5K Run. Chicago. newyearseve5k.com.