5K Training Tips: Maintaining Fitness

As the late spring/summer warm up envelops us, one might be tempted to forgo a fitness routine.  Let’s encourage each other to keep focused, active, and not lose the momentum of our healthy lifestyle.  Below are excerpts from the Center for Disease Control website sharing the science-based guidelines to help children and adults improve their health through appropriate physical activity.

Key Guidelines for Adults

  • All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
  • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
  • For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
  • Adults also should do muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Key Guidelines for Children and Adolescents

  • Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
  • Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
  • Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
  • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
  • It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.


We’ll continue to offer fitness ideas, initiatives and programs to help you stay healthy! See you on Saturday July 7, 2018 for the Freedom Run/Walk/Roll 5K Run/Walk and 1.5 Mile Fitness Challenge! And stay tuned to the blog of information.  Please share ideas or questions on the blog too!


Stretch It Out

Stretching is a great way to be physically active anytime of the day and to relieve stress. Celebrate International Day of Yoga on June 21st with these three simple yoga stretches!

Did you know yoga is over 2000 years old? 

  • Mountain: Stand straight with feet planted firmly on the floor. Feet should be parallel and slightly apart (about 2 fists in between). Ankles in line with the knees and knees in line with the hips. Lift and spread the toes then softly plant them back down.  Balance weight evenly between both feet. Arms should be comfortable at sides with palms facing forward, face relaxed, shoulders back and down. Imagine a straight line starting from the feet up through the crown of the head and lengthen with the tailbone toward the floor and the head toward the sky.Stay for 30 seconds breathing easily.
  • Warrior: From Mountain, exhale and step or slowly jump feet apart about 3 feet. Reach arms active and parallel to the floor with palms down. Align the heels, and turn the back toes slightly away from you about 60 degrees. Exhale and bend the front knee over the ankle, trying to bring the thigh parallel to the floor. Strengthen the standing leg by pressing the heel into the floor. Turn the head and look across the front fingers.
  • Tree: From Mountain, shift the weight onto one foot and begin to carefully lift the other leg. Hold for 30 seconds on each side.

    Modification 1: Place lifted toes lightly against the floor for more stability with arms down at side. Modification 2: Place lifted foot against the inside of the standing leg shin with arms down at side or at heart center. Modification 3: Place lifted foot against the inside of the standing leg thigh with arms at heart center or above you in a V shape with palms facing each other and fingers active. Verbal Tip: Avoid placing the lifted foot against the inside of the standing knee to eliminate possible injury. Balance can be assisted by staring at a focal point directly in the line of view during the pose.

    Chest Opens

5K Training Tips: Celebrating Our Success

We had such a good time on Tuesday Night June 5, 2018 and our 4-H family did take a number of awards!  Want to share in the fun and family festivities?


Join us on Saturday July 7, 2018 for the Freedom Run/Walk/Roll 5K Run/Walk and 1.5 Mile Fitness Challenge!  This event benefits the Veterans Trust Fund. The Delaware Veterans Trust Fund provides assistance to Delaware’s veterans in financial crisis.


When: Saturday, July 7, 2018, 9 a.m., Rain or Shine. Healthy Kids Run (kids 8 & under) starts at 8:55 a.m.

Where: Silver Lake Park, Dover, DE  Use Washington Street entrance off of Sate Street.

Course: 5K run/walk is on a mostly flat and fast double loop course.

Registration: $20 until June 30, $25 after and on event day.

Registration starts 8 a.m.. Kiddie K race is FREE!.

Make checks payable and mail to Veterans Trust Fund, 2772 Hazlettville Rd, Dover, DE 19904

. Contact Ray at 302-674-3213 or email: Races4u@TriSportEvents.Com.

Register online at TriSportsEvents.Com.

Silent Hero: Can’t make the race but would still like to support this event? Register as a Silent Hero!


Awards: Unique 

awards for overall male, female and master’s winners and top 3 male & female runners in 10 year age groups starting with 10 & under, thru 70 & over. 5K walk awards for top 5 ma

le & female finishers.

AWARDS to most patriotic male & female participants. Ribbons to all Kiddie K finishers. Roll (wheel chair) awards will be presented to th

e top 3 male/female finishers.

Amenities: Quality “Freedom 5K” TECH shirts to all participants and volunteers. Post race festivities includes free food and beverage.

This is a TriSports Events MyLaps Chipped Timed Production



The Great Outdoors

June is National Great Outdoors month. The warming weather is a great time of year to participate in outdoor activities and hobbies that can boost your health and well being. Some basic outdoor activities to try include hiking, biking, fishing, or boating. If you want more of a physical challenge, you can try rock climbing, kayaking, or white water rafting but always make sure you are properly trained or with someone who is properly trained in the sport to prevent unnecessary injury.


Spending time outside means the potential for pesky bugs to get close and some pests like ticks, need to be checked for regularly to avoid the possibility of developing Lyme Disease. Ticks like to hang out where it is moist and they are often found in lush flora or where there is a lot of grass. They hitch a ride on your skin, hair and clothes when you walk past them and will attach to warm areas of the body where they are well hidden like backs of knees, ears, armpits and in the hair. How can we stay safe and protected from ticks?

  • Wear appropriate clothing. Especially when hiking or biking, try to wear longer sleeves and pants with high socks to keep the skin covered. For girls, tie back your hair into a braid or ponytail. Hats are a great accessory to keep your hair protected from ticks and also the sun’s heat.
  • Use bug repellent. Bug sprays that contain the ingredient DEET are most effective. For youth, it is recommended to use a spray that has less than 10% DEET. Do not forget to spray those hard to reach areas and the places where ticks like to hide.
  • Check yourself. When you return from your outdoor adventure, check clothes, skin and hair for any ticks. Ticks are small so make sure to check carefully. If a tick is found, have an adult use tweezers to firmly remove it and then thoroughly clean the site. Drop the tick in rubbing alcohol and then place it tightly in a bag or between tape and discard of it. If a rash or fever develop a few weeks after the tick removal, see your doctor.

For more tick tips, check out the CDC’s webpage on Lyme Disease.

5K Training Tips: Countdown to the Big Day

Countdown…3, 2, 1 days until The Dover Running Festival: Dover Mile and Colonial 5K! Here are the details you need for Race Day….

There will be a table for group registrations (that’s us) please plan to arrive by 5:00-5:20 as we don’t want to miss the flag ceremony! Below is the information on event activities. Delaware 4-H Healthy Living will have prizes for all of our 4-H participants at the finish in addition to the race goodies!  We are up to 15 participants! Yeah! Team DE 4-H!

If you forgot to register and still wish to join us, fill out the registration form (CLICK HERE) and bring cash or a check with you the day of the event.  

Don’t work out too hard this weekend and take a rest day Monday.  Looking forward to see you on Tuesday night!


Where:  Governor’s Café at 144 Kings Hwy SW, Dover, DE 19901
5:00 p.m. Registration starts
5:30 p.m. Flag Day Ceremony
6:00 p.m. Dover Mile Run/Walk (Open to all ages, competitive and non-competitive)
6:30 p.m. Colonial 5K Run/Walk (Open to all ages, Awards will be given)
7:45 p.m. Awards (mile/5K) ceremony, starts shortly after the completion of the 5K


Bike to Success!

One of my favorite past times is biking with my brothers.  We love riding with new people, exploring newly found roads, enjoying the beautiful scenery, breathing in the fresh air, and so much more. ” – Michelle Ernst Voegele, SNAP-Ed and EFNEP Nutrition Assistant


However, biking, just like any sport, doesn’t come without its dangers.  It doesn’t matter if you are a beginner or experienced rider, there are many precautions to take before you hit the trails or the road.  Here are some tips that will keep you safer on your next biking adventure!


-Properly fitted helmet (required for ages 14 and under) 

-Closed toe shoes

-Bright colored and reflective shirt

-Close fitting pants or shorts



-White light for the front of your bike

-Red flashing light for the rear of your bike

-Small backpack or bike pack

-Water bottle


Personal Items


-Insurance card


Road Safety

-Bike in the same direction as traffic                                                                    

-Avoid riding on sidewalks

-Use hand signals

-Stop at stop signs and red lights

-Choose roads that have lighter traffic, a good shoulder, and lower speeds

-Make eye contact with motorist

-Watch for turning vehicles



5K Training Tips: 10 Days until the 5K!

Are you wondering about your training plan for these last 2 weekends before your race?

5K Pic

Delaware and West Virginia 4-H getting in an early morning run at the Regional Youth-Adult Partnership Conference held in Rehoboth Beach in Delaware in 2017.

Feel great about how far you have come!  After almost 12 weeks of training, you have a solid foundation and are ready for your walk or run. On days 7-10 before the event, it’s appropriate to have one more tough workout where you go farther or faster, but keep all 3 of your walks/runs the final week short and easy, and definitely rest a day or two before the 5K so you have “fresh legs” on race day! Cross training is helpful but keep that easy too the last week.  

Can’t wait to see you in Dover for our Colonial 5K Walk/Run.  Register today! Deadline to register is May 28, 2018.