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!
Stretch Your Workout From Summer to Fall
Courtesy of race sponsor Columbia Association
The summer is slowly coming to a close and school is starting soon. Click here for a list of tips to keep your workouts going strong into the fall months!

Nutrition Tips for Busy Professionals
Courtesy of race sponsor Columbia Association

We're all busy, but that doesn't mean we can't make healthy habits a priority!


- Plan as much as possible - take one day per week to prepare your weekly meals.


- Prepare for your cravings - take the guesswork out of snacking and bring healthier options to work with you so you can easily avoid the vending machines.


- Keep it simple - start with a few key ingredients and build around them.


- Have fun - make meal planning interesting and get the whole family involved!

Student Spotlight: Sarah

The first in her family to navigate the American education system, Sarah found a home at HCC. With the help of the HCCEF, she also received a MD State Delegate Scholarship, and funds from both the HCCEF Director's Endowment and the Evelyn and JP Bolduc Endowment for Rouse Scholars.

Click here for more of Sarah's story!
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 1
Workout 1: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 
Workout 2: Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 3 : Brisk 5-minute warm-up walk, then alternate 60 seconds of jogging and 90 seconds 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

August 25th Newsletter: Week 2 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 .
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