Run with Soft Shoe at a Race for a Cause

Soft Shoe is a sponsor for the Officer Daniel Ellis Memorial 5K

As Spring approaches so does the season of 5K, 10K, half and full marathons for local beginner to advanced runners. Soft Shoe is proud to sponsor the upcoming “Officer Daniel Ellis Memorial 5K” presented by Baptist Health Richmond on Saturday, April 22, 2017 at 8:30am. Proceeds will benefit the Daniel Ellis Foundation which is being established to the family.  This foundation will support and distribute funds to area causes, charities and individuals that Officer Daniel Ellis would have supported.  We hope to raise $75,000 or more for this Foundation which will benefit those in need in Madison County.

Officer Daniel Ellis gave his life in the line of duty on November 6, 2015 in Richmond KY, and is survived by his wife Katie and their young son. To commemorate his sacrifice and remember all those police officers and first-responders who put themselves at risk each day for our community’s safety, we hope you’ll join the staff of Soft Shoe and run this race with a cause.  The race will take place on Saturday, April 22, 2017 at 8:30am at Richmond Centre Mall in Richmond, KY.  They will have commemorative race T-shirts, chip timing, overall & age group awards, DJ and post race food.  This will be a way for the community to celebrate the life and continued legacy of Officer Daniel Ellis.

*To signup for the Daniel Ellis Memorial 5K: click here.

Other local races include:

1. Run the Bluegrass Half-Marathon on April 1, 2017 at Keeneland.
2. Shamrock Run 5K and 1 Mile Walk at EKU, Richmond KY on March 25, 2017
3. CASA 5K in Berea KY on March 25, 2017
4. Where Happiness Inspires Hope 5K in Lexington KY on April 2, 2017
5. Boot, Scoot and Boogie 5K for UK Agricultural Education on April 8, 2017
6. University of Kentucky Health & Wellness: Live Well 5K in Lexington KY on April 15, 2017
7. Autism 5K Georgetown Run/Walk in Georgetown KY on April 15, 2017
8. Prevent Child Abuse Kentucky’s Lexi Memorial Commit to Prevent (r) 5K Run/Walk in Lexington KY on April 15, 2017
9. RK 5K The Twilight Race at Rolex Kentucky in Lexington KY on April 28, 2017
10. Liberty Place 5K Family Celebration Run in Richmond KY on April 29, 2017
11. Derby Day Stakes at Coldstream 5K and 10K in Lexington KY on May 6-7, 2017
12. Water to Wine 5K Vineyard Run at Chenault Vineyards, Richmond KY on May 12, 2017
13. Lexington Mother’s Day 5K in Lexington KY on May 14, 2017
14. Kentucky Ale Horse Capital Marathon & Half Marathon in Lexington KY on May 20, 2017
15. R.J. Corman 5K Run/Walk to benefit the Chrysalis House in Nicholasville KY on May 20, 2017
16.  The Glo Run Lexington at the Kentucky Horse Park, Lexington KY on May 26, 2017

How to Train for a Run (for beginners)

A 5K run is approximately 3.1 miles, so this is a perfect place for beginner marathoners to start. You can prepare in just four to six weeks. You will start out with a training schedule that incorporates a mix of running, walking and resting. This combination will reduce the risks associated with new exercise regimens including injury, stress and fatigue while boosting your endurance of physical activity.  Remember your body will adjust to this regimen easily with an intermittent training of walking and running.  Here is the Printable PDF 7 Week Training Schedule for a 5K Run from the Mayo Clinic.

There are a few things you can do before you start your regimen to ensure your successful goal of running that race.  First you can (1) enlist the help of a partner or partners (friends, spouses, kids, family or workmates). Second, (2) have a set training regimen with a realistic and individualized plan for your age, weight and current ability and be determined to stick to it.  Having a set goal, in this case your 5K race, will give also you the motivation to get in shape and start possibly a healthier lifestyle, so consider the added benefits.

“The difference between exercising and training for an event is that every workout is purposeful when training and you’re less likely to miss a session if you have a target ahead.” – Jenny of Active.com

Another additional motivational is to (3) accessorize your training with high quality running shoes, apparel and socks. At Soft Shoe, we have a full line of Asics, Brooks, and Saucony running shoes that will reduce cramping, pain or fatique, and decrease risk of injury.  We also have a line of Nike Dri-Fit®, Patagonia, and North Face apparel, as well as compression socks from Fits, Sockwell and Swiftwick.

Here’s a line of Men’s & Women’s running shoes at Soft Shoe:

Another training tip would be to (4) take it one step a time, rather than where you want to be. Running too much or too hard too soon is the most common reason new runners quit. Remember, “Slow and steady wins the Race.” (Aesop, The Hare and the Tortoise) .  Begin with just a small dose of running at first, the 15 seconds of running to every 45 seconds of running is the suggested start with the Mayo Clinic Training guide. Power walk if you can’t begin with running at first and progress little by little until your body is ready for the next challenge. Focus on farther, not harder.  Include no more than three runs per week and alternate run days with rest or cross-training activities (cycling, swimming, yoga, etc.) to allow your body to adapt and recover run to run.

(5) Recover, rest & nourish your body.  Listen to your body during your training program. The body actually grows stronger when you are resting. If you have a few aches or pains, take a day off to rest or minimize your workout for a day or two following. Make sure to get eight hours of sleep, and eat smaller but more frequent well balanced meals throughout the day with fruits, veggies, lean protein and even fats too.  (6) Don’t forget to breath … properly. Running requires a lot more oxygen than not running and efficient breathing is key to getting the needed oxygen to the working muscles. Breathe through your mouth and nose and from deep in your belly.  (7) Have fun and keep track of your progress.  Keep track of your running time, mileage, mood, shoe mileage and more. You will see the progress in time will may encourage you to keep on running for the next 5K, 10K, half or even full marathon. Good luck!