{"id":1782,"date":"2015-07-13T10:08:29","date_gmt":"2015-07-13T14:08:29","guid":{"rendered":"https:\/\/www.highpoint.edu\/employeewellness\/?p=1782"},"modified":"2015-07-13T10:57:25","modified_gmt":"2015-07-13T14:57:25","slug":"spring-training-5k-run-april","status":"publish","type":"post","link":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/","title":{"rendered":"Spring Training: 5K Run&#8211;April 2015"},"content":{"rendered":"<p>Spring is in the air, making it the perfect time to lace up your jogging shoes. Need a running goal? Sign up for a local 5K race, and maybe convince some friends to do it with you.<\/p>\n<p>Whether you\u2019ve been hitting the gym as a regular this winter or hibernating from the cold, you can follow these suggestions to make training a little easier:<\/p>\n<ul>\n<li>Start training early. If you have a 5K already scheduled, start training at least five weeks ahead of time.<\/li>\n<li>If you\u2019re getting started after a fairly sedentary winter, start slowly. One effective method is to alternate running and walking. Start with a one-minute run and five-minute walk, and repeat for a total of 30 minutes. Gradually increase the running time until you meet your goals.<\/li>\n<\/ul>\n<p>Make sure you gear up correctly to avoid unnecessary discomfort and potential injuries:<\/p>\n<ul>\n<li>If you\u2019re serious about running, make sure you buy the right shoes. It\u2019s not worth skimping on cheap shoes if you end up with foot pain and possibly even doctor visits to correct foot problems.<\/li>\n<li>Spring brings warmer weather, but dressing appropriately for the temperature might still be challenging. Plan your running outfit for 20 degrees warmer than what it actually is\u2014you\u2019ll warm up as you run.<\/li>\n<\/ul>\n<p>When embarking on a new fitness or running program, your enthusiasm is likely to start high and then dip after a short time. Find your key to success:<\/p>\n<ul>\n<li>Some people are motivated by having a running buddy or group. If you\u2019re someone who needs external motivation, enlist a friend to run with you or at least keep you accountable as you approach race day.<\/li>\n<li>Know that after you start training, you\u2019re probably going to feel sore and wiped out. Let your body adjust before you decide to hang up your running shoes for good.<\/li>\n<\/ul>\n<p>Even though getting started might be difficult, keep running. The date of your 5K will be here before you know it, and all your training will pay off with a successful finish and better health.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spring is in the air, making it the perfect time to lace up your jogging shoes. Need a running goal? Sign up for a local 5K race, and maybe convince some friends to do it with you. Whether you\u2019ve been hitting the gym as a regular this winter or hibernating from the cold, you can&#8230;<\/p>\n","protected":false},"author":5705,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_hpuaeo_plugin_post_data":"","_hpuaeo_plugin_meta_tags":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[2],"tags":[],"class_list":["post-1782","post","type-post","status-publish","format-standard","hentry","category-newsletters"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Spring Training: 5K Run--April 2015 | Employee Wellness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spring Training: 5K Run--April 2015\" \/>\n<meta property=\"og:description\" content=\"Spring is in the air, making it the perfect time to lace up your jogging shoes. Need a running goal? Sign up for a local 5K race, and maybe convince some friends to do it with you. Whether you\u2019ve been hitting the gym as a regular this winter or hibernating from the cold, you can...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/\" \/>\n<meta property=\"og:site_name\" content=\"Employee Wellness\" \/>\n<meta property=\"article:published_time\" content=\"2015-07-13T14:08:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2015-07-13T14:57:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.highpoint.edu\/employeewellness\/files\/2015\/07\/runner-e1436796458366.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"250\" \/>\n\t<meta property=\"og:image:height\" content=\"250\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Katie Jackson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Katie Jackson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/\"},\"author\":{\"name\":\"Katie Jackson\",\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/#\\\/schema\\\/person\\\/4ec7543ade12174141863ef5ff9d1240\"},\"headline\":\"Spring Training: 5K Run&#8211;April 2015\",\"datePublished\":\"2015-07-13T14:08:29+00:00\",\"dateModified\":\"2015-07-13T14:57:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/\"},\"wordCount\":349,\"articleSection\":[\"Newsletters\"],\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/#University\"},\"copyrightYear\":\"2015\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/\",\"url\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/\",\"name\":\"Spring Training: 5K Run--April 2015 | Employee Wellness\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/#website\"},\"datePublished\":\"2015-07-13T14:08:29+00:00\",\"dateModified\":\"2015-07-13T14:57:25+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/#\\\/schema\\\/person\\\/4ec7543ade12174141863ef5ff9d1240\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/\"]}],\"publisher\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/#University\"}},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/2015\\\/07\\\/13\\\/spring-training-5k-run-april\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Spring Training: 5K Run&#8211;April 2015\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/#website\",\"url\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/\",\"name\":\"Employee Wellness\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/#University\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/#\\\/schema\\\/person\\\/4ec7543ade12174141863ef5ff9d1240\",\"name\":\"Katie Jackson\",\"url\":\"https:\\\/\\\/www.highpoint.edu\\\/employeewellness\\\/author\\\/katie-jackson\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Spring Training: 5K Run--April 2015 | Employee Wellness","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/","og_locale":"en_US","og_type":"article","og_title":"Spring Training: 5K Run--April 2015","og_description":"Spring is in the air, making it the perfect time to lace up your jogging shoes. Need a running goal? Sign up for a local 5K race, and maybe convince some friends to do it with you. Whether you\u2019ve been hitting the gym as a regular this winter or hibernating from the cold, you can...","og_url":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/","og_site_name":"Employee Wellness","article_published_time":"2015-07-13T14:08:29+00:00","article_modified_time":"2015-07-13T14:57:25+00:00","og_image":[{"width":250,"height":250,"url":"https:\/\/www.highpoint.edu\/employeewellness\/files\/2015\/07\/runner-e1436796458366.jpg","type":"image\/jpeg"}],"author":"Katie Jackson","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Katie Jackson","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/#article","isPartOf":{"@id":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/"},"author":{"name":"Katie Jackson","@id":"https:\/\/www.highpoint.edu\/employeewellness\/#\/schema\/person\/4ec7543ade12174141863ef5ff9d1240"},"headline":"Spring Training: 5K Run&#8211;April 2015","datePublished":"2015-07-13T14:08:29+00:00","dateModified":"2015-07-13T14:57:25+00:00","mainEntityOfPage":{"@id":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/"},"wordCount":349,"articleSection":["Newsletters"],"inLanguage":"en-US","publisher":{"@id":"https:\/\/www.highpoint.edu\/#University"},"copyrightYear":"2015","copyrightHolder":{"@id":"https:\/\/www.highpoint.edu\/#organization"}},{"@type":"WebPage","@id":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/","url":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/","name":"Spring Training: 5K Run--April 2015 | Employee Wellness","isPartOf":{"@id":"https:\/\/www.highpoint.edu\/employeewellness\/#website"},"datePublished":"2015-07-13T14:08:29+00:00","dateModified":"2015-07-13T14:57:25+00:00","author":{"@id":"https:\/\/www.highpoint.edu\/employeewellness\/#\/schema\/person\/4ec7543ade12174141863ef5ff9d1240"},"breadcrumb":{"@id":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/"]}],"publisher":{"@id":"https:\/\/www.highpoint.edu\/#University"}},{"@type":"BreadcrumbList","@id":"https:\/\/www.highpoint.edu\/employeewellness\/2015\/07\/13\/spring-training-5k-run-april\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.highpoint.edu\/employeewellness\/"},{"@type":"ListItem","position":2,"name":"Spring Training: 5K Run&#8211;April 2015"}]},{"@type":"WebSite","@id":"https:\/\/www.highpoint.edu\/employeewellness\/#website","url":"https:\/\/www.highpoint.edu\/employeewellness\/","name":"Employee Wellness","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.highpoint.edu\/employeewellness\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US","publisher":{"@id":"https:\/\/www.highpoint.edu\/#University"}},{"@type":"Person","@id":"https:\/\/www.highpoint.edu\/employeewellness\/#\/schema\/person\/4ec7543ade12174141863ef5ff9d1240","name":"Katie Jackson","url":"https:\/\/www.highpoint.edu\/employeewellness\/author\/katie-jackson\/"}]}},"_links":{"self":[{"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/posts\/1782","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/users\/5705"}],"replies":[{"embeddable":true,"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/comments?post=1782"}],"version-history":[{"count":0,"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/posts\/1782\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/media?parent=1782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/categories?post=1782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.highpoint.edu\/employeewellness\/wp-json\/wp\/v2\/tags?post=1782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}