October and November are full of opportunities to take part in a brisk walk or run to benefit a miriad of fantastic causes. If you’re thinking about hitting the pavement to raise awareness and funds for your favorite organizations, our experts have some recommendations to keep you injury free while you do.
Stepping Out in Good Form
Proper pacing, good form and hydration are the keys to avoiding injury, reducing pain and staying on track, whether you’re running or walking.
To prevent overuse injuries in running, doctors from the Division of Sports Medicine at Cincinnati Children’s say to pace yourself by starting with a solid base of miles, then increase it by no more than 10 percent a week. They also recommend replacing your running shoes at least every 500 miles.
Drink fluids before, during and after the event. To gauge hydration, check your urine color pre- and post-workout. Dark urine is a sign of dehydration.
Watch this how-to video series to learn more ways to avoid running injuries.
If you’re looking for events this fall, here are two coming up that benefit Cincinnati Children’s:
Saturday, October 13th – The Warrior Run 2012
The Warrior Run is a 5K run and one-mile walk benefiting the Surviving the Teens Program at Cincinnati Children’s. The event takes place October 13, 2012, at 5:30 pm at the Mariemont Bell Tower.
Spend the night enjoying a beautiful setting, a scenic run/walk through Mariemont, great food, music, carnival-style games for kids and a movie at dark. The cost is $25 to participate. Learn more and register.
Saturday, October 20th – Cincinnati Walks for Kids
Cincinnati Walks for Kids is the signature, annual fundraising event for Cincinnati Children’s. The walk starts at 10 am on Saturday, October 20, 2012 and will be at Coney Island again this year.
People of all ages can participate in either the 3-mile or 1-mile walk route. All walkers who cross the finish line will receive a ribbon and a complimentary lunch.
The family-oriented day is filled with fun activities. Children can create a helping hands wreath, ride five classic Coney Island rides and have their faces painted. Families can also visit the Remembrance Garden, a serene setting to honor loved ones.
There is no registration fee to participate. Each walker is simply asked to raise at least $25. All walkers raising $25 or more will receive a Cincinnati Walks for Kids T-shirt. All proceeds from the event help Cincinnati Children’s provide hope and healing to the children and families cared for by the medical center. Additional individual and team prizes can be earned for further fundraising. Each walker can choose to have their gifts benefit the program or division of their choice, or may elect to have their gifts used where they are needed most.
For more information about Cincinnati Walks for Kids, or to register or support a walker, please visit www.cincinnatichildrens.org/walk or call 513-636-2941.
We’d love to see you and happy walking and running to all!