Running in the oldest 8K in the State of NC!

  • Posted: Monday, January 21, 2013 1:32 a.m.

Are you going to run this upcoming Saturday in the 30th annual Winterflight which starts and finishes at Catawba College?

The half mile fun run starts at 9:30 a.m., the 8K run and 5K walk at 10 a.m. Not only is this a Road Runners of America State Championship, this is a big fundraiser for Rowan Helping Ministries. Their mission statement is to serve, through cooperative community action, our neighbors in Rowan County who are in crisis, by providing essential life needs and education and empowering them to break the cycle of crisis.

I believe most of us know someone or family who have benefited from this great organization.

So not only by walking or running are you helping your health and wellbeing, but your entry helps to raise funds needed for an amazing cause.

Not ready to walk 5K or run 8K yet? Volunteers are always needed, especially at a big event such as the Winterflight. You can contact Salisbury Rowan Runners at or call David Freeze at 704-310-6741.

With the New Year into full gear, we have many people making resolutions to become healthier. What I am seeing is that this community becoming a true active community and it doesn’t matter at what pace. Something is there for anyone.

If you have wanted to attend a 5K or more and just don’t know where to begin, below is a workout for a beginner. Of course Parks and Recreation will host beginners runners classes and you can call Steve Clark to find out where and when at 704-216-2709.

Beginner runner workout. Try this workout three times a week, with at least one day of rest in between (On those “rest” days you could do your weight training or any other cross training workout).

Week one:
• Walk 5 minutes to warm up.

• Run comfortably until winded (which could be 1 minute or 10 minutes, depends on your fitness level), then walk until you are not winded anymore. Continue this for 30 minutes.

• Walk to cool-down for 10 minutes.

• Stretch.
Week two:
• Walk 5 minutes.

• Run 3 minutes; walk 3 minutes, repeat 5 times.

• Walk to cool-down.
• Stretch.

Week three:
• Walk 5 minutes.

• Run 4 minutes, walk 2 minutes. Repeat 5 times.

• Walk to cool-down
• Stretch

Week four:
• Walk 5 minutes.
• Run 6 minutes, walk 1 minute. Repeat 4 times.

• Walk to cool-down
• Stretch.

Each week, increase your running time and decrease your walking time. Before you know it, you will be running for 30 minutes and more.

Make sure you always warm-up before and stretch afterwards, which is as important as your running program.

Maybe I will see you soon at one of the 5K races coming up in Rowan County! .

February 23 — Will Run for Food at Centenary United Methodist Church in Mount Ulla

March 2 — 5K Run/Walk for Missions First Methodist Church Salisbury, City Park.

March 9 — Salisbury Fire Department St. Patricks Day 5K, JF Hurley YMCA

March 16 — Tour the Campus at RCCC Campus in Salisbury

April 6 — First Annual Warrior Way 5K at Salisbury Community Park, a true trail run.

And of course our 4th annual Buck Hurley Triathlon on May 5.

Ester H Marsh ACSM Cpt

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