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!

Wellness Matters
Check out this issue of Wellness Matters, the magazine from race sponsor  Howard County General Hospital

Inside you will find helpful tips like:
  • easy ways to commit to exercise as a beginner (page 3)
  • the crucial link between sleep and exercise (page 5)
  • why exercise is truly good for your heart (page 8)
Student Spotlight: Jazmon

Already a talented basketball player, Jazmon knew he wanted to teach elementary school athletics. Being involved with Howard PRIDE helped him maintain his GPA and stay on track to achieve his goals.

Click here for more of Jazmon'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 7
Workout 1: Brisk 5-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Workout 2Brisk 5-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Workout 3: Brisk 5-minute warm-up 
walk, then jog 2.5 miles (or 25 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 2 Newsletter :  Week 8 of your Couch to 5K training plan!
Sponsor's Corner
Did you know Harkins Builders has moved? Their new offices are now located at 60 Columbia Corporate Center in Park Square, one of a dozen commercial projects they've built in Columbia. 

To learn more about their other projects, click here .
KCI Technologies  tailors their work to the needs of their clients, providing personal service from project initiation through completion.

To find out more about the various exciting projects they're working on, click here.
Have you been looking for a new bank? Open a personal checking account at  M&T Bank  by October 27 and you'll even get a stainless steel Ravens water bottle!

To learn more about this special offer, 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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