Thanksgiving Day Race Newsletter Register Online - Here
Register
divider


Register Today

Register Today

On the MOVE - The Weekly News

A Little Goes a Long Way!
Sign Up the Kids for the New McDonald's Kids Run

It's a family affair! The McDonald's Kids Run will include a Quarter 'K' for ages 5-8 at 8:25 a.m. and a Half 'K' for ages 9-11 at 8:35 a.m. The loop courses will be on Second Street, and the kids will start and finish at the official start and finish line race banners - lots of organized chaos, laughter and fun. Every kid will receive a cool race shirt and a finishers' medal.

Hot Diggity - Cool New Long Sleeve Soft Shirts

You will look cool, fast and hot in our new super soft, lightweight long sleeve shirt! It's a premium tech cotton/poly blend that feels so good on your skin that you might wear it to the run, to dinner and to bed. You can order extras for your friends (or for you). They are great, affordable holiday gifts, too.

Let's eat pie — lots of it... AFTER you run the race. Register today. Register today. The early bird sale ends this Friday!

divider
The Right MOVE - Healthy Tips

The Right MOVE - Healthy Tips

What are some bad running habits?

  • Running too much too soon.
    "Follow the standard rule of upping your mileage by only 10 percent each week," said Dr. Brian Grawe from UC Health.
  • Ignoring post-run nutrition.
    "After runs, refuel with the good stuff — carbs and protein — and plenty of liquids," said Grawe.
  • Sunscreen.
    Melanoma Know More experts explain that up to 20 minutes of sun exposure a day can be good for you, but that's it. You need sunscreen when you're running (sun or no sun).
  • Being your own doctor.
    "Minor injuries could turn into serious ones," said Grawe. "If the pain has lingered a week, schedule an appointment."
  • Not stretching.
    Stretch after you run. It can help prevent injury. 
  • Sleep deprivation.
    Logging too few hours of sleep can hurt your running by compromising recovery, immunity and mental sharpness.
  • Overtraining.
    Every training program should have rest days and easy-effort days each week. This balances the tougher workout days.

- UC Health Orthopaedics & Sports Medicine

divider
Keep MOVING - Training Tips

Keep MOVING - Training Tips

What if you HATE to exercise?

"If you can reframe exercise from something boring and torturous into something fun and adventurous (even if it's hard), you'll be more likely to stick to it," said Dr. Steve King from Mt. Lookout Chiropractic.

  • Think about it? Exercise is good for you. It's good for your family. It's good for your mind, your body, your social life, your self-esteem and your confidence. It shouldn't matter whether you like it, you should try to do it anyway. It's called adulting.
  • Get specific about what you hate. If certain forms of exercise sound like torture, select something that sounds doable and commit yourself to it for a month (you can do anything for a month!). You don't have to go crazy here -- walking, swimming, dance, yoga, and circuit training are all great, low-impact options to ease into.
  • Be proactive about making it more enjoyable. Grab a friend and turn your workout into a social experience by entering a fun race like the Holiday in Lights 5K Run/Walk, or use your walk as an excuse to explore Cincinnati. Put together a playlist to keep you motivated or save your podcast to listen to while you exercise.
  • Beware of energy vampires. Many people and daily activities can drain your willpower even if you aren't physically tired. Try to exercise in the morning before your willpower gets tested with a tough day.

- Running Spot: Race Headquarters

divider
MOVE Your World - Work & Family Tips

MOVE Your World - Work & Family Tips

Happy people NEVER do these...

  • Mind other people's business. Forget about what others are doing.  Sometimes we struggle with insecurity because we compare our behind-the-scenes situations with everyone else's public highlight reel.
  • Seek self-worth from others. When we are content to simply be ourselves, without comparing and competing to impress others, everyone worthwhile will respect us.
  • Rely on other people and external events for happiness. The greater part of our happiness or unhappiness depends upon our outlook and not upon our situation.
  • Hold on to resentment. We've all been hurt by our own decisions and by others, and while the pain of these experiences is normal, sometimes it lingers for too long.  Forgive and run on.
  • Spend time with negative people. Limiting our time with negative people and their world makes for a much happier way of life.

- Western & Southern

divider

MOVING Thoughts

MOVING Thoughts

To say a person is a happy person or an unhappy person is just silly. Happiness is a verb — you make it happen — and there are hundreds of ways to do that every day, week and year of your life.
- Julie Isphording

divider

>> OUR SPONSORS

divider
Western & Southern Financial Group
McDonald's UC Health Bob Roncker's Running Spot Busam Subaru
TQL Kroger P&G Advanced Cosmetic Surgery & Laser Center
Richter & Phillips Mt. Lookout Chiropractic MCM CPA's & Advisors Huntington Bank
iHeart Media Tillar-Wenstrup Advisors, LLC Local 12 - WKRC Cincinnati Zimmer Biomet
Modo Yoga MITEK Sports Medicine AMPAC Wealth Planning Partners
ROEHR Insurance Exercise And Leisure Hoist Alpine Valley
divider

You are currently signed up to receive the W&S Thanksgiving Day Race Newsletters.