We're grateful to the MERIDIAN HEALTH FAMILY for their unwavering support and for providing us with this great nutritional infographic to pass on to our Little Silver 5K Runners!
Click the DOWNLOAD NOW button below to get your mobile friendly version to take with you while training.
Here's some Summertime motivation to get you prepared for this year's Little Silver 5K. While we only have about 7 1/2 weeks to go before race day, you can alter this 10-week program to fit your individual needs. The Couch to 5k Training plan can help any new runner start up in their running experience.
The Couch to 5k Training Plan | From Couch to 5K
Beginning to run for a beginner can be extremely tough, especially without a plan. The Couch to 5k Training plan can help any new runner start up in their running experience. If you follow it with a positive mindset, you will no doubt succeed.
All you need in order to begin this plan is some running shoes, around 10-30 minutes of a few days each week, and 10 weeks worth of motivation. Once you’ve started up, then you’ll be able to get off that couch and in shape in no time.
How to Use the Plan
Using the Couch to 5k Training Plan is simple. Just start your training on week 1, and progress through the days normally. In the beginning, you will be doing lots of walking as warm ups and cool downs. Later on, when you’ve experienced long periods of running, you won’t need to walk as much. Around week 6, you’ll stop walking as a warm up. Around week 9, you’ll be done with walking altogether.
The above article reproduced directly from http://www.fromcouchto5k.com
© 2016 From Couch to 5k
We're so excited by the rapid increase in registrations -- make the Little Silver 5K your own personal tradition and commitment to exercise!
Tremendous thanks to all of our amazing sponsors and volunteers.
Take a few minutes to register you and/or your family today!
RUNNER INFO SNAPSHOT
Race packet pick-up and late registration
Sat, Oct 3rd 11:00 AM -4:00 PM Road Runner Sports, Shrewsbury
490 Broad Street, Shrewsbury, NJ 07702
Sun, Oct 4th 7:30 AM -9:15 AM at Red Bank Regional High School
101 Ridge Road, Little Silver, NJ 07739
Race Day Schedule
POST RACE PARTY
The LS5k Post Race will be from 11am-4pm at the Little Silver Firehouse. We are planning a great party for both children and adults! We will have an Oktoberfest beer garden, live music by RipTide, food by Molinari's, and many fun activities: pumpkin painting, face painting, Legos by Bricks 4 Kidz, canvas painting by Pinot's Palette, give aways by Nike, and surprise activities by FRESH PT.
One of the best parts about running in the Little Silver 5K is the after party!
We will have an Oktoberfest beer garden, live music, food by Molinari's, and many fun activities: pumpkin painting, face painting, legos by Bricks 4 Kidz, canvas painting by Pinot's Palette, give aways by Nike, and surprise activities by FRESH PT.
The Little Silver 5K is the only Fall race in Monmouth County that has something for everyone. Elite runners, advanced amateurs, weekend warriors and kids all challenge themselves in this awesome 5K run. The race also offers a one mile fun run for kids and kiddie dashes for the younger children. We have a reputation for giving out some pretty sweet swag as well as legit prizes for award winners too!
We're grateful for everyone's participation and celebrate your efforts by throwing a great after party!
Running the Little Silver 5k has become a tradition for many and an aspiration for others. Whatever your running background, always remember to train smart. Conditioning for your runs, whether the LS5K or the NYC marathon, is very important for the longevity of your running life.
Injury prevention should be a multifaceted plan. Conditioning and strengthening your body is equally as important as running form and the shoes you wear. We will be focusing on conditioning and strengthening. Strong muscles, tendons, and ligaments will result in a more constant gait and safeguard against impact.
Working with a personal trainer towards a specific goal is a great way to achieve results in a safe way. In addition to working with a specialist, there are many exercises that can be done at help strengthen the muscles needed for runners. The following are a few key movements that can be incorporated in your training routine.
Stability ball bridge:
1. Lie on your back on the ground with arms extended to your sides and calves on a stability ball.
2. Lift hips and tighten glutes so that you create a straight line from your knees to shoulders.
3. Simultaneously roll the ball under your feet and raise your hips to maintain the straight line.
Stability ball walkout:
1. Lie face down with your stomach on the ball and palms on the floor in a pushup position.
2. While maintaining a contracted core and glutes slowly walk forward with your hands until shins/instep are resting on the ball.
3. Hold for 30 seconds and walk back to starting position.
4. Repeat and continue building on time and reps until able to hold multiple walkouts for 60 seconds each.
Eccentric heel drop:
1. Stand on a low platform or curb with heels hanging over the edge.
2. Raise up as high as possible on your toes and slowly lower until heels are lower then the curb.
3. Repeat until fatigue sets in. Continue increasing the number of reps each time.
1. Lie on your side with legs stacked one on top of the other. Bend knees while keeping legs and feet stacked.
2. Open and close knees like a clam while keeping feet together.
3. If possible use an exercise band around your thighs.
In addition to strength training, Plyometric and mobility conditioning are excellent ways to improve form and reduce impact.
Plyometrics (jumping exercises) help increase elasticity in your muscles. This will help you maintain a smooth bounce feeling in your run and reduce impact. Stationary jumps and lateral jumps are two examples of plyometrics that can be easily implemented.
Mobility movements will increase muscle function by breaking down adhesions that would normally increase the risk of injury. A couple of ways to achieve this is through using a foam roller and regular massage and yes you can massage your own feet.
Planning your strength program is a very personal thing. Having your goal in mind always take in consideration your strengths and weaknesses as well as limitations from injuries, no matter how old they may be. Most importantly have fun!
Fresh Personal Training
82 Oceanport ave.
Little Silver, NJ 07739
by Christine Livingston, PT, MSPT
As a physical therapist and marathon runner, I have interacted with runners on many different levels. It is a passion of mine both personally and professionally. I love to help people attain their goals of fitness.
Whether you are an experienced runner or just starting out, there are a few key points to training correctly. If you are just starting out, make sure to take it slow. There are many training programs online as well as local training groups who focus on training for 5k’s. There are some local groups who are training specifically for the LS5K. Now is the perfect time to join in and get ready for a Fall run. There are also many great apps including Map My Run which are great to hold yourself accountable as well as keep track of your exact mileage and pace. The key is finding what will motivate you. Whether it’s an app, a training partner, a running group, find what will keep you on track.
One of the most important parts of training which I see most people lack is strength training. A lot of runners think that their legs are strong because they run all the time. But I have tested leg strength in marathon runners, and their individual muscles are not strong. It doesn’t have to be an intense strengthening program but lower extremity and core strengthening exercises should be part of every runner’s training program. This also helps prevent injuries during training and racing.
Stretching is another area that sometimes gets forgotten. Let’s face it, most of us are in a rush and lucky to get a work out in. So leaving time to stretch is close to impossible. If you don’t have 10 minutes before or after your work out, work on stretching throughout your day. While brushing your teeth, you can stretch your quads, hamstrings or calves. If you’re outside with the kids, try to stretch a little. Stretching is so important to keep your muscles at the right length for optimal performance. It is when our muscles are weak and/or tight and not working correctly, that we get injured.
If you do get injured or feel little aches/pains, do not ignore them. Again with our busy lifestyles, it’s easy to say “this will just go away.” But then 6 months later, you still have the same pain. It is much easier to fix issues when they are acute and not chronic. So if you are not better after 2 weeks, seek medical attention with your doctor, physical therapist or whoever you may trust. Most insurance companies do not require a prescription from a doctor to see a physical therapist. So it’s easy! Just make an appointment, and get back to health quickly.
If you have any specific questions, please feel free to contact me at Livingston Physical Therapy.
Good luck and Have Fun!
Christine Livingston, PT, MSPT
Physical Therapist/Owner Livingston Physical Therapy
The LS5k is happy to announce that
RTC Training's Cool Runner's Fitness Camp Returns to Little Silver!!!
Registration is open for the Cool Runners Fitness Camp in Little Silver for those entering kindergarten through 8th grade. Cool Runners Fitness Camp, in partnership with the Little Silver 5k, is returning with its 5 week running program, which will be held every Thursday night (September 10 - October 8), from 5:30 to 6:30 p.m. at Sickles Park. The cost for the camp is $85 per child and is open to kids from all towns. This camp is offered by Robert Cavanaugh, director of RTC Training and leads up to the Little Silver 5k, 1 mile run and kiddie dashes. The 1 mile race is open to all kids.
For more information or to register, e-mail email@example.com, call 732-406-4454 or visit http://www.rtc-training.com/kids-running/
Information can also be found on on race website www.littlesilver5k.com
Cool Runners Fitness Camp is designed to provide a fun, positive environment for all campers while developing fitness, self-respect and healthy lifestyles through running. Each day, campers will participate in warm up and cool down sessions, drills, fitness games, races, and running discussions. This camp is offered by Robert Cavanaugh, director of RTC Training and is open to everyone.
Robert Cavanaugh attended Red Bank Catholic where he broke records on the track and soccer field and upon graduating earned All County, All Shore, and All State honors. He continued on at Division 1 Monmouth University where he excelled on the track and soccer teams and earned all East Honors for track. In 2014, he won the, Monmouth Beach 3 mile, Michael Thorne 4 mile, and took 3rd place in the Spring Lake 5.
Owner, RTC Training
Check out RTC Training on Facebook
This winter was brutal for us runners! Not only did we have to brave the snow, the ice but also extended periods of freezing temps. It felt like a badge of honor coming home after a run with frozen toes and fingers. Well, we survived and now we can pull out our shorts, tanks and look forward to high temps, humidity and most important race season!
We all know the big races that attract the bulk of the area runners like this past weekend’s NJ Marathon, the nationally known Spring Lake 5, or the renowned George Sheehan Classic; however, I would like to highlight two local races that should not go unnoticed.
Saturday June 27th UNION BEACH 5K –
The Union Beach 5k is entering its 3rd year! What started as an idea to help raise funds and awareness for ravaged Union Beach following Hurricane Sandy, has morphed into a great race on the Jersey Shore. The course is fast, flat and USATF certified.
The race offers Kiddie Dashes as well, so your children can join in on the fun. Prizes are awarded to the top three male and female winners, as well as the top male and female Union Beach resident, with additional prizes to top three male and female in 10 year age groups.
The Union Beach 5k is a great race for every level of runner, and walkers are truly welcome to join on the course. Whether you are new to racing or a seasoned runner, you will enjoy the scenic water views, cheering spectators and fast course. This is a great opportunity for families to participate all together! Sport massage therapists will be on site all day to help loosen you up and stretch you out! After the race, post-race celebrations are hosted by Ader’s Tavern. If you were at the race last year, you know they throw a great party!
Saturday May 9th THE 21st ANNUAL MONMOUTH BEACH PT0 RUN
(In coordination with the Jersey Shore Running Club)
The Monmouth Beach run has been a wonderful small-town local race over the years supporting the Monmouth Beach Schools. If you are new to racing or want to introduce your children to running in a fun low-key supportive atmosphere, this is the race for you!
Location-Monmouth Beach School
5K Run – 9am
Kid’s Race (7 & under) – 9:45 a.m.
Dolphin Mile (12 & under) –10:00 a.m.
And my favorite!!! Mark your calendars…….
LITTLE SILVER 5K SUNDAY OCTOBER 4, 2015.
As a parent when we love something we naturally want to show our children in hopes that they will love it as much as we do! I'll be honest, I love to run and want my kids to love it! So how do we introduce the sport of running in a way that it will be enjoyable and something they can do for the rest of their lives???
I'm often asked by other parents how old a child should be before they run a 5k. I always stress that running should be FUN for kids. If it hurts or is too difficult, kids will not want to do it again. I cringe when I hear a parent forcing their child to run or see a child crying during a race because their parent is desperately trying to coax them to keep going. It doesn't look pretty and I can't imagine the child has any interest to try racing again. So how to get them to think its fun???
Here are some important tips:
• Don't bite off more than you can chew! Just like you wouldn't want to run a marathon as your first running race, children should build up to a longer distance. Start with the kiddie dashes, build up to the one mile fun run, and when ready go for the 5k.
• Make it a family challenge! When everyone is involved it becomes more fun! Include the dog as well!!!
• Walk! Run a little, Walk a little. When starting out, walking is a great way to allow for little breaks so that running is not overwhelming. Make it a game,
Run to the mailbox walk to the next driveway..
• Most important..KEEP IT FUN!
Let the kids lead, let them be silly or run funny, whatever they need to do to keep it fun!
Some local events for introducing running to your child:
Lake Takanassee has a one mile and 5k every Monday night during the summer starting at 6:00 Pm. These races have been going on for over 30 years by the Shore Athletic Conference.
RTC running camp- area runner Rob Cavanaugh offers a running camp for kids of all ages.
Little Silver 5k- Oct 5th, Offering kiddie dashes, one mile fun run, and a 5k.
A great family event!
Wonder what all the hype is about with running? Why are so many individuals running at obscenely early hours, in extreme heat and humidity, believing that running a race sounds like fun? Could it be that maybe YOU are missing out on something?
This runner challenges you to try it out and you too may catch the running bug!
The Little Silver 5K race is the perfect race for a newbie to experience what all the fun is about. The race began 21 years ago as a small local event in an effort to raise funds for the Little Silver schools and has turned into one of Monmouth County’s favorite Fall races. The race is known for attracting beginners as well as the area’s most talented runners. The race typically has ideal weather conditions (temps in the low 60s with 0 humidity) and boasts of a course that is flat, fast, and USATF certified (meaning it’s exactly 3.1). Rook Coffee will be providing runners with their popular Iced New Orleans and Iced Traditional coffee when you cross the finish line……who can pass that up???
This year, the race will be awarding cash prizes to the top three male and female winners, as well as additional prizes to top three male and female age group winners. The race is a great family event as well!
The day begins with a kid’s one-mile fun run and concludes with kiddie dashes for children as young as two years old. The festivities continue with a post race party held at the Little Silver Fire House where you can enjoy a celebratory beer, listen to great music and enjoy amazing Italian Food provided by Molinari’s Restaurant. Children will stay entertained with pumpkin decorating, face painting, and additional kid’s activities.
Stay tuned for training tips on how to get started, how to make sure you are ready on race day, and tips on stretching, nutrition, hydration, and how to get the whole family involved!