It’s that time of the year! The annual Midwest City Let’s Get Moving (LGM) 5K is on October 20th , which is a FREE family fun run open to the public.
Most 5K events have sign up fees between $20-$35 dollars, which makes it expensive for families to participate together. To answer this challenge, we partnered with Midwest City to provide a free family fun run open to anyone who wants to walk, run – or even skip – the trail! Free yoga classes, zumba classes, and a health expo will also be available for you.
To register for LGM, click here.
How Do I Train for a 5k?
You may wonder how you’re supposed to prepare for the event! Luckily, this blog will teach you everything you need to know, from race day breakfast ideas to hydration tips in the days leading up.
Eating Before the Race
To feel your best during LGM, eat a breakfast high in carbohydrates and low in fat, which will give your body the energy you need to participate without making you feel too full.
Examples of carbohydrates include grains like bread or oatmeal, fruit, and cereals. Focus on easy-to-digest carbohydrates, which can be more gentle on your stomach before engaging in physical activity.
Also, consider eating a small snack around 30 minutes before the fun run starts to give you one last energy boost.
High Carb, Low Fat Breakfast and Snack Ideas
- Oatmeal
- Toast or a bagel with peanut butter
- Yogurt and granola
- Banana
- Smoothie
Eating After the Race
Eat some more carbohydrates after you finish the trail. This will replace the energy that your body used while you were walking.
Hydration
Here is an overview to fuel your hydration for LGM, but if you want an in-depth guide, check out our Hydration During Exercise blog.
Before
- Baseline, plan on drinking 9 cups of water a day for women and 13 cups a day for men. Shoot for this amount as your minimum leading up to LGM.
- About 2 hours before you begin LGM, drink a couple glasses of water. This gives your body enough time to absorb it before exercising.
During
- Drink a cup of water for every 20 minutes you are on the trail. Luckily, this won’t be difficult: there are two water stations along the route!
After
- Drink 2 or 3 cups of water after LGM is over to help your body replace any water you lost through sweating. You can also eat foods with a high water content, such as watermelon or cucumber!
Physical Activity
See our blog post here on trails in the Midwest City area that you can begin walking to prepare for LGM. If you’re new to walking or running, start with a short distance and increase slowly to hit your goals.
To learn more, click here. We can’t wait to see you Let’s Get Moving 2024!