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 firstname.lastname@example.org, 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!