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!
This week's training sessions are both on the
 
HCC campus so everyone can have 
a chance to run/walk the practice course. 
Please meet in the Quad,   
not at the Athletic Fields. 

Click here for a map of campus for parking information!
Exercises to STOP Doing
Some popular exercise moves are actually sabotaging your workout routine. Check out this article from race sponsor Pivot Physical Therapy for a list of exercises you should stop doing!

9 Ways to Stay Well
With the weather changing rapidly, colds are spreading like wildfire. Reference this list from race sponsor Kaiser Permanente to help prevent a nasty cold from coming around.
Student Spotlight: Freddy

"I did not earn the grades that I had hoped for throughout high school and knew that the grades you'd see on paper did not necessarily reflect my true academic potential."

For more of Freddy's story, click 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 9
Workout 1:  Brisk 5-minute warm-up walk, then jog 3 miles (or 30 minutes).

Workout 2:  Brisk 5-minute warm-up walk, then jog 3 miles (or 30 minutes).

Workout 3:  Brisk 5-minute warm-up 
walk, then jog 3 miles (or 30 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

October 20 Newsletter: Week 10 of your Couch to 5K training plan!
Sponsor's Corner
Did you know  Havtech  has been able to analyze entire campus-wide energy use, helping to minimize university energy costs in their new projects? 

Click here to learn more about the company!
The holidays are right around the corner and that means it's almost time for Howard County General Hospital's Symphony of Lights. 

For more of their holiday events coming up, click here !
Magellan Health  has a unique vision of better and more affordable care in the fast-growing, highly complex and high-cost areas of healthcare.

Check out this  video to learn a little more about what they offer!
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