2017 HCC 5K Challenge Race  Weekly Newsletter

No matter your goal for this year's HCC 5K Challenge Race, our weekly newsletter can help you reach the finish line!
Keeping Your Bones Strong

Ever wondered how you can help keep your bones stronger as you age? Check out  this post from race sponsor Pivot Physical Therapy to find out.

Carrot Oatmeal Muffins - A Healthy Breakfast Option

Always in a hurry to eat your breakfast or wishing you had a healthy snack? Try this easy recipe for carrot oatmeal muffins from race sponsor Howard County General Hospital.
Student Spotlight: Kirsten

Growing up, Kirsten had always heard good things about Howard Community College.   As soon as she stepped foot onto campus, she knew it was the place for her. She even received a scholarship from Hamel Builders, one of this year's Race sponsors!

Find out more about Kirsten's experience at HCC by clicking here.
Couch to 5K Training Schedule
Each week you will have three workouts to complete to get you ready for the HCC 5K Challenge Race!

Week 2
Workout 1: Brisk 5-minute warm-up walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. 
Workout 2: Brisk 5-minute warm-up walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Workout 3: Brisk 5-minute warm-up walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. 

Dynamic stretches:
- shoulder shrugs (up/down, forward/back)
- arm circles (front/back)
- lateral side bends
- standing leg swings (front/back, side/side)
- ankle circles (left/right)

Strength training:
- jump jacks (20) or high knee jog (20 each side)
- push-ups (10)
- planks (30 seconds)
- squats (15)
- lunges (10 each side, do not allow knee to go past toes)
- weighted carry (use a medicine ball or dumbbell from 5-10 pounds)

Important things to remember:
- follow running program 3 days a week (Mon/Wed/Fri or Tues/Thurs/Sat)
- incorporate strength training 2-3 days a week, opposite of running days
- always start with dynamic stretches and the recommended warm-up to prepare your muscles for a workout
- adding hills to your routine will be greatly beneficial in increasing your strength and endurance

September 1st Newsletter: Week 3 of your Couch to 5K training plan!
Sponsor's Corner
Columbia Association  has a ton of fun summer events for you and your family. 
Click  here  to view the events calendar!

Need more assistance with your Couch to 5K training? There is a  free   Basic Training class  starting right after Labor Day that meets three times per week (M,W,F). It will focus on many exercises and movements needed for the HCC 5K Challenge Race obstacles!
gymGO's mission is to provide an interactive fitness experience through its revolutionary online platform. 

Delivering affordable personal training via live, two-way interactive sessions, gymGO's platform lets trainers and clients connect and work out together when most convenient. It's health and fitness on your terms. 

To experience your virtual workout, click  here.
Save the date for the   Howard County Police Department's Race Pace 5K on September 9, 2017! 

For more information about the race and to register, please click  here.
Did you just love the food at last week's kick-off event? It was all provided by Mission BBQ! 

They have delicious food options, fantastic service & a wonderful mission, so make sure you consider using them for your next event. To view their catering menu, click here.
Thank You to Our 2017 Sponsors:
Make sure to like and follow the 
Howard Community College Educational Foundation 
on Facebook today for upcoming events, exciting news, student stories, and more!
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And don't forget to share your HCC 5K Challenge Race training photos and videos using 
#hccchallenge