Virtual Mermaid 5k Event Guide

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Virtual Mermaid 5k Event Guide

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Despite the changes we are all experiencing right now, one thing

remains constant: the commitment of Girls on the Run Hampton

Roads to the emotional and physical health and well-being of girls.

That is why we are so excited to host our Virtual Mermaid 5k event on

Sunday, May 17th! The Virtual 5k aims to celebrate each and every girl

in our program and the unstoppable strength, resilience, and

confidence they have to navigate even the toughest of situations.

WHEN: Sunday, May 17th, 2020

WHERE: You choose the location!*

*If you have a safe place to run the 5k outside, we advise you to follow the social

distancing guidelines and any other guidelines that have been implemented by your

local government. If this is not possible, please complete a Physical Activity Card (see

page 7), which will serve in place of a 5k.

What is a virtual 5k?

A virtual 5k means that you are on your honor to run, walk, or jog 3.1 miles on May 17th,

but you choose the start time and location! Please see the “Creating a 5k Route” section

of this guide if you are unsure of how to map out a route for yourself. All Running

Buddies and General Public Runners will be mailed an official 5k bib, finisher medal,

and limited-edition Mermaid 5k t-shirt.

Thank you to our 5k sponsors!

Virtual Mermaid 5k Event Guide

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5k Packet Distribution

There will be NO packet pick-up for the Virtual Mermaid 5k. All finisher medals,

souvenir bibs, and 5k t-shirts will be mailed directly to participants. We will do our best

to mail your 5k packet in time for May 17th!

Please note: individual tracking numbers are not available for 5k packets. If you would

like to verify your mailing address, please call (757) 965-9040 or email liz@gotrhr.org.

Thank you for your patience and understanding as we work to send out 5k packets as

quickly and efficiently as possible!

Share the GOTR Magic on Social Media!

Since we won’t be able to be with each other in person on 5k day, we want to see all the

amazing things you are doing to celebrate! Below you will find some tips for making the

most of social media on May 17th. The more of a “splash” we can create, the better!

Virtual Mermaid 5k Event Guide

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Creating a 5k* Route

Even though most of us won’t have a marked and mapped-out 5k course to use,

figuring out your own route is easy! We’ve listed several options and resources below,

depending on your location and the space you have available:

*A 5k is equal to 3.1 miles.

If you are completing your 5k on a trail or track:

If you are completing your 5k in a residential area:

If you are completing your 5k

indoors:

You can track your distance using your mobile device. For iPhone users, the pre-installed Health App records walking

and running distance. For Android users, the Google Fit and/or Samsung Health apps

will track your distance.

Distance-tracking apps (i.e. Strava, Adidas Running,

MapMyRun, Nike+ Run Club) will still work very well!

MapMyRun even allows you to map out your route in advance so you have a better idea of where

you will be going.

Try walking, jogging, or running in place or around

your house!

Walking a 5k = 6,000-6,980 steps

Jogging/running a 5k = 4,340-6,050 steps

Other popular (and free!)

distance-tracking apps include: Strava, Adidas Running,

MapMyRun, and the Nike+ Run Club. All apps are

available for both iOS and Android.

The following websites are great for planning walking/running

routes: https://www.plotaroute.com/

https://www.google.com/maps/d/u/0/ https://www.gmap-pedometer.com/

Complete one of the Physical Activity Cards (see page 7)! Make sure to snap a picture of your

completed card and share it on social media!

12.5 laps around a standard outdoor track equals a 5k.

Measure your 5k by time!

Walking a 5k = about 50-75 minutes

Jogging/running a 5k = about 30-40 minutes

If you have access to one, use a treadmill or stationary bike!

Virtual Mermaid 5k Event Guide

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Health and Safety Tips

Getting outside to complete a 5k works wonders for both your physical and emotional

health! Given the current circumstances, though, it is important to take a few extra

precautions to protect your own health, and the health of those around you:

❖ If you are completing the 5k with someone outside of your household, please

follow the CDC’s guidelines on social distancing: stay at least 6 feet from

other people, do not gather in groups, stay out of crowded places, and avoid

mass gatherings.

❖ Consider wearing a face mask if you know you will pass many people along

your 5k route.

❖ If you are completing the 5k outside, make sure to wash your hands for at

least 20 seconds once you are back inside.

❖ If you or anyone in your household is feeling sick, please stay home.

Two other crucial aspects of exercise are the warm-up and cool-down!

❖ Completing a dynamic warm-up before exercise is essential for ensuring your

muscles are prepped and ready to go. It increases blood flow, gets your heart

rate going, and raises your body temperature. All of these aspects help you

perform better and stay injury-free!

Warm-Up Examples

5-10 minutes of walking, easy jogging, dancing, or any other light cardio

Complete each of the following moves for 30 seconds each:

Cross-body arm swings Diagonal toe touches Side-to-side reaches Knee hugs Overhead press Squats High knee marches Reverse lunges Butt kickers Jog in place

❖ Once you have completed your 5k, don’t just call it a day! The cool-down is just

as important as the warm-up, since it helps gradually decrease your heart rate,

slow your breathing, and return your body temperature to normal. Stretching can

also prevent muscle soreness and promotes relaxation after all of your hard

work!

Cool-Down Routine Example

First, take some time to walk or jog easily for about 3-5 minutes. Then, hold the following stretches for 30-60 seconds, 2-4 times each:

Cross-body arm stretch Wall chest stretch Shoulder stretch

Quad stretch Hamstring stretch

Inner thigh stretch Hip flexor stretch Butterfly stretch Figure 4 stretch

Forward fold

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Make it Your Own, and Make it FUN!

One of the great things about a virtual 5k is that YOU control the celebration! We have

included some ideas below about how to create your own Mermaid 5k party, but feel

free to come up with your own as well!

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Physical Activity Cards

These Physical Activity Cards are a great alternative for anyone who is not able to

walk, run, skip, or bike 3.1 miles. Completing each box on one of the following cards

equals completing one 5k! Make sure to take a picture of your completed card and

share it on social media so we can showcase your hard work!

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Virtual Mermaid 5k Event Guide

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Virtual Mermaid 5k Event Guide

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Virtual Mermaid 5k Event Guide

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CHKD Sports Medicine Resources

We are so grateful to CHKD Sports Medicine, one of our 5k sponsors, for providing

these educational flyers for all of our participants! Check them out for many helpful tips

straight from CHKD’s physical therapists and clinical specialists:

Virtual Mermaid 5k Event Guide

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Virtual Mermaid 5k Event Guide

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