Get the free 4-mile run 1-mile walk b2016b SPONSORSHIP OPPORTUNITIES

4-mile run / 1-mile walk Saturday, April 23, 2016 2016 SPONSORSHIP OPPORTUNITIES Champion Sponsor ($25,000) Sponsor logo or name included in print materials: Participant race shirt, printed program,

How to fill out 4-mile run 1-mile walk

How to fill out 4-mile run 1-mile walk:

1. Start by determining your fitness level and assessing if you are able to handle a 4-mile run followed by a 1-mile walk. If you are a beginner, it is important to gradually increase your distance and intensity to avoid injuries.
2. Choose a suitable route or track to complete your 4-mile run and 1-mile walk. Consider a scenic route or a track that offers a mix of flat terrain and inclines for variation.
3. Warm up properly before starting your run to prevent muscle strains. This can include light cardio exercises, dynamic stretches, and mobility drills.
4. Begin your 4-mile run at a comfortable pace. It is important to listen to your body and find a speed that allows you to maintain the distance without exhausting yourself too quickly.
5. Pace yourself throughout the run to ensure you have enough energy to complete the full 4 miles. If needed, use a running app or watch with GPS to track your progress and maintain a consistent pace.
6. Upon completion of the 4-mile run, transition into a brisk 1-mile walk to gradually cool down and allow your heart rate to lower.
7. During the walk, focus on maintaining proper posture, engaging your core, and relaxing your body to prevent any unnecessary stress or strain.
8. Use this opportunity to reflect on your run and set goals for future training sessions. Consider any areas for improvement and adjust your training plan accordingly.
9. After finishing the 1-mile walk, complete a cooldown routine that includes static stretches for your major muscle groups to improve flexibility and aid in recovery.
10. Finally, stay hydrated throughout the workout by drinking water before, during, and after your run and walk.

Who needs 4-mile run 1-mile walk:

1. Individuals looking to improve cardiovascular endurance - The combination of a 4-mile run and 1-mile walk provides a challenging workout that can help improve cardiovascular fitness and endurance.
2. Runners training for longer distances - Incorporating the 4-mile run and 1-mile walk into a training program can be beneficial for runners preparing for races or longer distance events. It allows them to build mileage gradually and safely.
3. Those aiming for weight loss or weight management - The complete workout of a 4-mile run followed by a 1-mile walk provides an effective calorie-burning session, which can aid in weight loss or weight management goals.
4. People seeking a time-efficient workout - The 4-mile run 1-mile walk routine offers a time-efficient workout option, combining cardio and an active recovery period in a single session.

Remember, before starting any new exercise program, it is always advisable to consult with a healthcare or fitness professional to ensure it is suitable for your individual needs and goals.

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