1.5 Mile Run - member must be able to run the entire distance continuously without stopping to rest. Timed according to your gender and age.   Age 20-24 years   Age 20-24 years   Age 25-29 years   Age 30-34 years   Age 35-39 years   Age 40-44 years  Age 45-49 years   Age 50-54 years   Age 55-60 years 


Warm up before you run.
                 


Run

The following clip shows SN Bubb & YNSN Dodd running. It's a very short clip but the real running is left for you!

Here are a few tips on a successful timed run.

Warm up before exercise.  Warming up your muscles before you jog can decrease your risk of injury.  Spend at least 5 to 10 minutes stretching and loosening the muscles that will be used while jogging.  The increased blood flow of such a warm-up will decrease tension in your muscles, improve their range of motion and can even improve performance.  Also, warming-up can significantly reduce the chances of muscle pulls, strains, sprains and other such injuries.

Pace yourself.  Start jogging at a slower pace for the first few minutes or start your jog with a brisk walk.  Sudden and unfamiliar exertions are most likely to cause injuries.  If you want to run faster or longer, limit increases to no more than 10 percent a week.

Pay attention to how your body feels before and after a jog.  Aches and pains are not uncommon after jogging.  However sharp pain that lasts longer than 20-30 minutes after a run could be abnormal.  It's important to know your own body so you can be alert to a pull or pain that could be an indication of a more serious injury.

Select the right shoes.  A proper fit means that your heel should be snug and not excessively slide up and down.  Additionally, there should be about inch between the end of your longest toe and the end of the toe box.  Consider support, comfort, durability, and foot-motion control.  Periodically, check the soles of your shoes for signs of wear.

Alternate different brands and styles of shoes.  Doing so helps alleviate foot problems that develop because of a particular shoe's construction.  Using more than one pair can also prolong shoe life.

Cool down.  At the end of your jog, cool down by slowing your pace or walking.  Muscles that have carried you through a workout have contacted, and a session of stretching is crucial.  Muscles that are not conditioned this way are more likely to sustain pulls, strains, and spasms.

Make it a habit.  Jogging only once a week, no matter how vigorous the activity, puts you at risk of injury and fails to provide you with maximum aerobic and conditioning benefits.  Try to establish a schedule of three-30 minute workouts a week.

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