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Week 2 of the 5K Fitness Challenge!
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WEEK #2 5K FITNESS CHALLENGE
Its Week #2 of the Live Well San Diego 5K Fitness Challenge and we are just getting into the swing of things. Tropical Storm Hilary may have kept most of us from keeping up with our training plan over the weekend, but if you are ready for week #2, this week’s fitness tips offer healthy recipes, practical tips on sun protection and treating injuries, as well as movies and music.
Tropical Storm Hilary
For the latest emergency updates in English and Spanish, visit alertsandiego.org, and download the SD Emergency app. If you are affected by the storm and need to talk to someone by phone about evacuations, shelters, road closures and other non-emergency disaster-related services, call 211. If you are hearing impaired, dial 711 and ask to be connected to (858) 300-1211.
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This Week's Training Plan: |
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Day 8: REST
Day 9-10: Add 1.5 miles or +3300 steps to your baseline routine. This is the equivalent of walking about 30 minutes or jogging about 18 minutes.
Day 11: BOOST - Add 2.0 miles or +4400 steps to your baseline routine. This is the equivalent of walking about 40 minutes or jogging about 24 minutes.
Day 12: REST
Day 13-14: Add 2.0 miles or +4400 steps to your baseline routine. This is the equivalent of walking about 40 minutes or jogging about 24 minutes.
View the Full Training Plan
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This Week's Daily Training Tips: |
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DAY 8: Our partners have lengthy lists of fun, bright, and healthy recipes to whip up and power you through your next activity. Olivewood Gardens, for instance, offers summer salads, harvest smoothies, veggie-based soups, and more!
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DAY 9: Now that you picked up a few recipes from yesterday's challenge, it's time to grab some ingredients! One fun way to shop for fresh produce, AND get your steps in, is by exploring your local farmer’s market. San Diego has farmer’s markets across the county every day of the week - and many accept WIC and EBT supplemental nutrition and benefits programs!
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Day 10: With more time spent in the summer sun, protecting your skin from UV rays is especially important. Be safe in the sun by wearing sunscreen with 30 SPF or stronger and staying in the shade. Learn more about the link between the sun's rays and skin cancer, what you can do to help protect yourself and your loved ones, and how to spot skin changes that may require a doctor's attention.
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DAY 11: If you experience an injury, such as a sprain, strain, or severe bruises or bumps, use the RICE method to relieve pain and swelling and promote healing. RICE stands for rest, ice, compression, and elevation. Rest and wrap the area and elevate it while applying ice.
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Day 12: Summer Movies in the Park is a perfect chance to relax and enjoy a safe and special night under the stars. It is the largest free and family-friendly outdoor movie series in San Diego County. It was started as a ‘take back our parks’ initiative to create safe communities. Find a location nearest you, and bring some popcorn!
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Day 13: Want to listen to the latest music while you workout or find something new to inspire you? @iheartmedia has you covered. They have hundreds of radio stations featuring all kinds of genres to get you moving.
iHeart Media
Or check out our playlists on Spotify:
Live Well San Diego 5K
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Day 14: When you are out walking or jogging through your neighborhood today, say "Hi" to everyone you meet. We can have a powerful impact on others, and ourselves, by offering this simple greeting. Saying hello creates a sense of belonging, especially when done with intentional warmth and welcome.
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Helpful Links:
Remember to also follow us on social media @livewellsandiego5K for additional updates and tips!
We want to see you in action! Share a picture with us on social media by making your post public and tagging our page. Be sure to use the hashtag #LiveWellSD5K. We’ll try to include your pic in our stories!
The 5K is September 17 at Waterfront Park
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