By Michael Lauro
"Running is the best thing ever!"....said no one...ever. Ok, perhaps this has been said by a few die-hards out there (you know who you are), but for most, running conjures up feelings of pain and misery. Let's face it, when you see someone running how often are they smiling?
So why do I it? I won't list all the health benefits that come with running but I do want to talk about two overlooked aspects, most notably goal-setting and self-motivation.
My personal experience with running now allows me to view things differently both in running and in life. I was never a runner growing up. I played sports but didn't participate in track. I ran on occasion for health and wellness but wasn't exactly breaking any land speed records.
When I moved to Little Silver 10 years ago, I saw a flyer for the Little Silver 5k. At that point I had never run an organized 'race' of any kind, but decided to leave my comfort zone and give it a shot. My goal was simply to finish the race feeling good and maybe get a cool shirt.
I had no idea what to expect when I showed up at the start line that morning. What I experienced was an enthusiastic team of volunteers and runners that were welcoming to everyone.
For me personally, this day was a game-changer that allowed me to perceive challenges in a new light. After the race, I started looking for another 5k to beat my time from the previous race. This led to setting my sites on a 10k race and eventually several half marathons. The Little Silver 5K, my very first race, lit a fire to push myself and continually strive for self-improvement.
As I trained for longer races, I found it helpful to set smaller attainable goals to keep me motivated and free of injury. The race distance may have changed, but the goal-setting process remained the same. Personally, breaking things into small chunks was, and continues to be the best way for me to train, and quite frankly, accomplish any goal in life. Just as important is consistency. There will be good days and bad days in your training, but my advice is to do the very best you can on "that" day. Sometimes just moving is all it takes to break out of a rut.
The process of goal-setting and self-motivation proved helpful over the years. I've completed several marathons and most recently my first Ironman triathlon. Breaking the task down into smaller components was the key to a successful outcome. As far as motivation goes, I've found that everyone differs in what motivates them.
What motivates me is being grateful that I'm healthy enough to run. I'll be the first to admit that running at 42-years-old is not as easy as when I was 22. With a busy work schedule, family, and just managing life in general, time is even more scarce than ever. I'm thankful that I'm healthy enough to run and stay active and will never take that for granted.
Whatever your goals and motivation might be, I encourage you on October 1st to leave your comfort zone and register for the Little Silver 5K.
Hopefully you'll find your spark, your fire. If you're not feeling very motivated that day then show up. Just show up. Do what you can. I promise you'll be glad you did. Worst case is that you make some new friends and get a cool t-shirt. See you on the course!
By Rob Cavanaugh
The Little Silver 5k, the largest Little Silver PTO fundraiser of the year, is hosting its annual 5K Run at Red Bank Regional High School on Sunday, October 1st. This exciting community event offers something for all ages including a 5K run, 1-mile run, and kiddie dashes.
Are your kids planning on participating in this great event, but don’t know where to begin their running training? No worries, RTC Training has some tips to help you and your family stay on track to successfully completing the Little Silver Run.
Physical activity is an important component of a healthy lifestyle for adults and kids. Many studies suggest that kids should participate in 60 minutes of exercise per day. Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.
Running is a great activity to help kids build endurance, which is developed when kids regularly engage in aerobic activity. Running offers kids the sense of freedom and the sense of reward and achievement when they finish.
While everyone can benefit from regular exercise, kids who are active will:
Like so many individual sports that rely on self-motivation and hard work to achieve success, running teaches kids self-respect, commitment, and builds self-esteem, all of which are important values for kids to learn and build on in their lives.
Here are a few simple tips to getting your kids prepared:
Start with a running plan:
Developing a running plan will help you stay on track to achieving your goals. Start out by running only a few days a week and begin to build your speed and distance at your own pace and comfort level.
Run with your kids:
You can help your child succeed in running by being an active participant. Start out by going to a local track or park with your kids. Start slowly, and as time goes on, they will build endurance and feel like they can run without walking. This is a great family activity that can help improve the fitness of everyone in your home.
RTC Training is excited to once again offer a kids running camp, leading up to the Little Silver 5k. This camp will be held on 5 consecutive Thursday’s from 5:30 -6:30 p.m. at Sickles Park, starting on September 7.
RTC Training’s running camps are designed to provide a fun, positive environment, while developing fitness and endurance. These camps focus on proper form and technique, and specific training for all abilities and distances.
I look forward to seeing everyone at the Little Silver 5k on Sunday, October 1st!
By Normajean Swiss
Little Silver -- I love this town! Its name suggests something small and something special. There are so many things I love about our town: the people, our proximity to the city and the beach, our parks, our downtown and our schools.
On Sunday, October 1, 2017, our town will host the Annual Little Silver 5K, one of the largest fundraisers for the Little Silver PTO. It’s amazing to think this race was started by caring parents and townspeople twenty-four years ago and is still a favorite day for local families, weekend warriors, and serious runners from all over. More recently, the Little Silver 5K has become a USATF NJ Long Distance Running Open Women's Championship Race.
Little Silver still feels to many like the small town it was twenty years ago. Our kids still bike and walk to school, they play sports on the same town fields, and sled down the hill at Markham. Everyone gets psyched for town activities in the Fall like our 5K Run, and the fun after-party that never disappoints!
My experience with the Little Silver 5K started when I stood at the end of my street several years ago and cheered for passing runners, my toddlers clapping by my side. Years later we did a family sponsorship and then last year I joined the planning committee.
Helping the PTO and supporting the Little Silver 5K is something I hold near and dear to my heart. When I saw how passionate our PTO, Little Silver parents, Police, Fire, EMS and all volunteers were, and how they stepped up to make this sizable race happen, I knew Little Silver was a special place.
Here are 3 reasons why our small town has a big heart -- and a big race too!
A small town with a big heart can make big things happen! Our once small 5K has grown into a very serious race that still appeals to runners of all skill levels.
The course is flat, fast and USATF Certified and the timing is done by Elite Racing Systems. There are prizes for different age groups as well as a One Mile Fun-Run for kids and Kiddie Dashes for little ones.
After 20 years, things come and go, but some things do not change. People still like to get outside and exercise, support their local schools and attend a fun family community event. Our small town loves our 5K, its runners from near and far, and all the sponsors and volunteers who make it all possible. Our small town really does have a big heart and we're looking forward to another big race!
To Register for the 2017 Little Silver 5K, CLICK HERE
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
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