The weather is warming up. And the spring 5Ks are calling…

St. James Academy is hosting it’s first-ever Foxhound 5K on April 1st with Charm City Run. As you can imagine, the whole campus is gearing — er, training — up! Faculty members from St. James Academy are helping get (cool) progeny readers ready to run. Here are their 5K training tips!

tips for training for a 5K

5K Training Tips from St. James Academy - (cool) progeny

Warm Up: Your pre-run is important. Definitely stretch. Dynamic stretches like walking lunges are perfect.

5K Training Tips from St. James Academy - (cool) progeny

Ease Into Your Run: Don’t for from standing to a break-neck pace. Walking briskly for 5 minutes and then speed up to a comfortable pace.

5K Training Tips from St. James Academy - (cool) progeny

Use Proper Form: Run tall. Don’t look at shoes — look at the horizon. On uphills, shorten your stride and drive more with your arms. On downhills, lean into gravity.

5K Training Tips from St. James Academy - (cool) progeny

5K Training Tips from St. James Academy - (cool) progeny

Increase Your Core Strength: You don’t even need a gym! A stronger core will help your run faster and longer. Think push-ups, planks, and ab exercises. Extra credit if you make the playground your gym!

5K Training Tips from St. James Academy - (cool) progeny

Cool Down and Refuel: One of their students fav drinks is actually great for post-run: Chocolate milk! According to Active.com, it has the ideal amount of carbs and protein that muscles need to recover from a workout. Other options? Coconut water, iced green tea, or veggie juice.

Follow these tips and you’re well on your way to a great race!

5K Training Tips from St. James Academy - (cool) progeny

Want a fun + family-friendly 5K experience? Join St. James Academy and Charm City Run for the Foxhound 5K and Family Run/Walk on April 1st. (cool) progeny is proud media partner. MORE INFO

Photos by Laura Black