Are You Ready for This Year’s bRUNch 5k?!

Brunch 5k 2018 FB Cover Photo

Have you joined us in the past for our delicious mimosas and brunch, but feel like you want to take your new year’s resolutions up a level this year? Well, then you are in luck with these helpful tips “From Couch to 5K.”  You will be ready in no time!

Week one: For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.

Week two: For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.

Week three: For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.

Week four: For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.

Week five: There are three different runs this week:

Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Run three: a brisk five-minute walk, then 20 minutes of running, with no walking.

Week six: There are three different runs this week:

Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Run three: a brisk five-minute walk, then 25 minutes of running with no walking.

Week seven: For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.

Week eight: For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.

Week nine: For your three runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.

Now that you are all set we can’t wait to see you at the finish line! Race ya there!

Tips for running in high heels

Picture running a race. In heels.

For the participants who sign up for the Junior League of Omaha’s 5th Annual High Heel Dash on May 7th, this is the reality.

High Heel Dash Collage 2

 

High Heel Dash is a fundraiser with event proceeds set to benefit the League’s community projects: The Career Development Series, Project Hope Pack, Done–in-a-Day, and A Book of My Own.

Women and Men are asked to run a 50-yard dash in heels that must be at least 2 inches high.  The race is open to anyone age 19 or older with those registered in the Boomers & Beyond category being allowed to run in flats.  Dashers can compete as an individual or in a four-person relay team.

Costumes are encouraged and prizes will be awarded in a variety of categories with top awards going to dash winners and creative costumes.  Want to attend with feet firmly in place? Community supporters can purchase a Diva/Dude Doesn’t Dash drink ticket for happy hour only.

The dash will be run at Turner Park, located in the heart of Midtown Crossing. Dashers will have the ability to run in a closed course.  For those who find running a challenge while wearing sneakers, this race can be particularly hazardous. Therefore the High Heel Dash Committee has put together several tips to offer before Thursday:

  1. Wedges offer more stability than stilettos.

  2. Non-slip stickers added to the bottom of shoes can increase traction.

  3. Safety over speed.

  4. Running in a heel can put more pressure on knees – a neoprene sleeve could help decrease pressure on the kneecaps.

  5. Utilize some type of ankle support – whether it’s a wrap or lace up support.

  6. Scan the course – watch for gravel and be aware of where your feet are hitting the ground as you run.

  7. Stretch – focus on your Achilles tendon and hamstrings.

  8. Heels must be at least 2 inches high but we recommend sticking with heels no higher than 2.5 inches.

2014-5-1 High Heel Dash - AH (46)

If you go:

Junior League of Omaha 5th Annual High Heel Dash will be held at Midtown Crossing on May 7.

Event registration begins at 5:30 PM with the first Dash starting at 6:15 PM.  Immediately following the Dash, an event happy hour will be held at Brix.

Pre-Register at Active.com.  A t-shirt will be given to the first 75 registrations. Day of registrations will also be available.