Welcome to Week Nine of COMPto5K training! Here is this week's training plan.

Continue power walking to meet your mileage goals if  you're not comfortable running. If you want to jog or run, try alternating jogging for 3 minutes and fast walking for 3 minutes throughout. Don't forget to sign up for the meetup on Saturday!

Week 9: 2/28-3/5
Sunday: Rest or cross-train
Monday: 2 miles
Tuesday: 2 miles
Wednesday: 2.5 miles
Thursday: 2 miles
Friday: Rest
Saturday: 2.5 miles

Welcome to Week Eight of COMPto5K training! Thanks to all who came out to GBMC on Saturday. It was our biggest turnout yet! In just 8 weeks, this team has increased to 2.6 miles. Every single person crossed the finish line. Remember, time is not the most important thing; finishing is! Great work, Team COMP!

Here is this week's training plan. Feel free to power walk to cover mileage goals if  you're not ready or not comfortable running. If you want to jog or run, try alternating jogging for 5 minutes and fast walking for 5 minutes throughout. Don't forget to sign up for the meetup on Saturday!

Week 8: 2/21-27
Sunday: Rest or cross-train
Monday:1.5 miles
Tuesday:1.5 miles
Wednesday: 2 miles
Thursday:1.5 miles
Friday: Rest
Saturday: 2 miles

Training for a 5K may seem overwhelming, especially if it's your first race, but it doesn't have to be! Follow these simple steps from Brick Bodies fitness experts and you'll be on your way to success!

1. Purchase a good pair of shoes for your arch and stride type.
2. Wear socks that are seam-free and manage moisture so you won’t get blisters.
3. Incorporate dynamic stretching into your workouts such as walking lunges or "butt kicks." Doing this will increase your flexibility and help prevent injuries by strengthening your muscles and joints.
4. Don’t stress about the distance, focus on what you’re capable of doing. Similarly, on race day, focus on finishing, not your completion time.
5. Determine an effort and pace that is comfortable for you. If you aren’t gasping for air and you’re able to talk while running, then your pace is just right. 
6. HYDRATION is ESSENTIAL!
7. Proper nutrition is vital to give you the energy needed to meet your goal. Educate yourself about proper food choices, vitamins, and mineral supplements. 
8. Some great food choices to eat while training are: plain nonfat Greek yogurt, wild salmon, quinoa, watermelon, oat bran, hummus and vegetables, eggs and bananas.
9. Find a partner. Exercise is always more fun when you’re with a friend. Your partner should have similar goals as you so they will hold you accountable. 

Click here for more details.
For more information and to enroll, contact Ranee Appleby, Medical Fitness Director at Brick Bodies.
Email: Ranee.Appleby@brickbodies.com
Phone: 410.252.8058, Ext. 7014

Welcome to Week Seven of your 5K training! What an amazing team we have; thanks to all who came out Saturday in the freezing temperatures to complete two miles! Shout-out to Dr. Dovec for coming! Team COMP misses you!


Here is this week's training plan. Mileage goals remain the same, but increase walk/jog intervals to 4 minutes. Don't forget to sign up for the meetup on Saturday.

"If you wait for perfect conditions, you'll never get anything done." We're not sure who said that, but we'd like to thank them for giving us the motivation to lace up when it's below 30 degrees outside! Running in the cold can be challenging, but knowing how to dress properly will make a world of difference. Here's the gear you need to stay safe, warm and happy on your winter runs:

1. Layer Up. When it's freezing outside, layers are your best friend. Ladies, start with a supportive, moisture-wicking sports bra (please be sure to be fitted for your correct size). Add a base layer made of polyester or wool. Avoid cotton at all costs. Moisture builds up and holds onto cotton making you cold and causing chaffing. Opt for cold-weather leggings or pants that hold onto body heat. Finish with a reflective, wind-proof light jacket, moisture-wicking hat and gloves.


2. Happy Feet. Please be sure to be fitted in the proper running shoe and stick to moisture-wicking running socks that keep your feet warm and dry. This will help you avoid injury, blisters and other unpleasantries.

3. Be Seen. If you're walking or running early in the morning or late in the afternoon/evening, it's dark this time of year. Much of the cold-weather gear has built in reflectivity making it easy to be seen. Another option is to purchase inexpensive blinking lights that you can clip anywhere (hat, jacket, belt, etc.). Whichever option you choose, please be sure you can be seen and be safe!

4. Stay Hydrated. It's surprisingly easy to get dehydrated this time of year. Although you may feel less thirsty, your sweat rate doesn't change just because the temperature has dropped. Be sure to keep water with you at all times.  A general rule of thumb is to have 6 ounces of liquid for every 20 minutes of exercise.    
If you have any questions, please feel free to stop by one of the five Charm City Run locations in Maryland! We're always happy to help.

Charm City Run is a Running & Walking Specialty company that is committed to fitting every customer in the "right" shoe. We have 5 retail store locations around Maryland, and have recently opened an all-women's athletic casual wear boutique, VITA, in Belvedere Square. If you are training for your next event or just looking for something comfortable to wear day-to-day, stop in and check us out! For  more information, visit charmcityrun.com.   

Welcome to Week Six of your 5K training! February can be cold, dark and dreary but the endorphins released during exercise can offset the winter blues! Keep up the good work - you are doing an amazing job.

Here is this week's training plan. Don't forget to sign up for the meetup on Saturday.