Not only is signing up for a 5K a good way to create a goal-oriented exercise plan, it also supports meaningful causes, such as the Tunnel to Towers 5K, presented by Lexington Medical Center and born out of a reminder to “Never Forget” the national heroes of 9/11. Taking place on Fri., Sept. 9 at 6 p.m., the 5K is one of 80+ nationwide events annually organized by the Tunnel to Towers Foundation.
With the help of funds raised by race participants, the foundation has built nearly 450 mortgage-free Smart Homes + raised over $250 million for first responders, military members, and their families.
Over 500,000 people nationwide have participated in Tunnel to Towers events. | Photo provided by Lexington Medical Center
Okay, so you’re ready to sign up. Now it’s time to prepare your body to go the distance. Maybe a 5K (read: 3.1 miles) doesn’t sound like a long distance, but new research shows nearly half of recreational runners get injured during their everyday running.
Here to help all our runners + 5K participants out there is Lexington Medical Center Orthopaedics and Sports Medicine doctor J. Clint Pride, MD, who has seven tips to prevent running injuries.
👟 First, let’s talk injuries:
There are multiple common running injuries — most of which are considered overuse injuries — caused by repetitive microtrauma (think: occurring after repeatedly performing the same movement). Three common overuse injuries are:
- Patellofemoral Pain Syndrome (PFPS): Front knee pain
- Achilles Tendinopathy: Pain in the back of the ankle
- Iliotibial Band Syndrome: Pain near the outside of the knee
These running will get you race (and trail) ready. | Photo provided by Lexington Medical Center
👟 7 tips to run injury-free:
Now that you know the injuries to avoid, here's the best way to get running.
- Have a good training plan.
most effective way to prevent running injuries is to have a good plan for the training process of a race. Many people jump into running way too quickly instead of
gradually increasing their training load over a prolonged period. This rapid increase in training intensity or duration will significantly increase the chance of developing the above conditions, among others.
Increase your running distance by no more than 10% per week.
When training, a good general rule of thumb is to
not increase your distance more than 10% per week — and try to keep your heart rate at around 75% of your heart rate maximum.
Keep reading for five more injury-free running tips — and if you haven’t yet signed up for the Tunnel to Towers 5K, register here.*
This content was created in partnership with Lexington Medical Center and is written by Bethany Harris*
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On average, how many steps are in a 5K?
(No Googling the answer.)
- No one knows, really
Find the answer in The Wrap.
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Boku's Grand Opening Celebration | Thurs., Aug. 25 | 5:30-8:30 p.m. | 916 Gervais St. | Free | Celebrate the opening of the Pan Asian-inspired Vista restaurant with drink specials, tastings, giveaways, and house tunes spun by local DJ Preach Jacobs. 🎶
Miniature Succulent Garden Workshop | Thu., Aug. 25 | 6:30-7:30 p.m. | 1211 Franklin St. | $30 | Your ticket includes all the tools you’ll need, your choice of bonsai pot, cactus soil for planting, decorative stones, and the succulents to plant in it. 🌱
Columbia Fireflies: Budweiser Thirsty Thursday™ | Thurs., Aug. 25 | Segra Park | 7:05 p.m. | $5+ | Enjoy half-priced draft beer and fountain sodas, $2 Bud Light pints, Marvel trivia at the Budweiser Bowtie Bar, and an appearance from the UofSC Women's Basketball team, the 2022 NCAA national champions. 🦸 *
Main Street Latin Festival | Sat., Aug. 27 | 11 a.m.-10 p.m. | 1300 + 1400 blocks of Main St. | Free | Main Street Latin Festival showcases the diverse Latin community through food, art, dance, and music in the heart of downtown Columbia. 🎉
- Wussy Woodstock | Sun., Aug. 28 | 11 a.m.-5 p.m. | Jake's on Devine, 2112 Devine St. | $10 advance, $15 day of show | UofSC student radio station WUSC presents an afternoon of music featuring five local bands. 🎟
Copenhagen “Hygge” Immersion | Sat., Dec. 10-Sat., Dec. 17 | Copenhagen, Denmark | $5,800+ | Experience the Danish Hygge state of mind (think: coziness + contentment) while immersing yourself in history + culture and spending time holiday shopping. *
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Dressing in your dream style without the steep price tags + unnecessary clothing consumption? Yes, please. | GIF provided by Rent the Runway
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Gamecock Entertainment announced on Twitter that T-Pain is taking over Colonial Life Arena on Fri., Oct. 21 as the headliner for this year’s Cockstock. This event will be free to students but still requires a ticket for entry. 🎟
We wanted to shout a huge thank you for voting COLAtoday as the Best Local Website, News. We’d like to thank our faithful readers, the local coffee shops that keep us caffeinated, Femme x Columbia for a cozy workspace, and all of the efforts Soda Citizens make to provide positive news for us to cover every morning at 6 a.m. (The Post and Courier) 💙
UofSC’s live rooster is no longer going to be called Sir Big Spur due to a controversy over whether or not the comb on his head should be trimmed. His current Twitter handle is “Mascot,” but his new name will be announced before the first home game of the season. 🐓 (The State)
Fort Jackson will welcome Brigadier General Jason E. Kelly as its 53rd new commanding general on Wed., Aug. 31. Prior to his role at Fort Jackson, he’s received several recognitions in the form of Merit awards, Bronze Stars, and medals. Read more on his background here. (WLTX)
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Richland County is the 4th most generous county in SC, according to a charity report by SmartAsset. Richland County residents donate ~2% of their income toward charities + ~9% of their itemized contributions go toward charity organizations. 💰 (The State)
NoMa Warehouse released its upcoming events for September. Plan ahead for several local events like brunch opportunities, art classes, vintage clothing sales, sewing 101 classes, and Y’all mart — a flea market for southern eclectic folk. 🗓
Riverbanks Zoo is looking for volunteers for its annual Boo at the Zoo event happening Thurs., Oct. 20, through Sun., Oct. 30. ~40 volunteers are needed per night to hand out candy around several trick-or-treat stations around the zoo. If you are interested, email for more information. 👻 (Cola Daily)
With football season peeking around the corner, Wrangler is coming out with a collegiate collection so sports fans can gear up for gameday. The new collection includes men’s + women’s denim jackets, T-shirts, and other apparel for 31 schools across the US, including UofSC. 👖
In case you missed it, Lexington Medical Center has been ranked the No. 2 hospital in South Carolina — and is the only hospital in the Midlands to be recognized — by the U.S. News & World Report’s 2022 Best Hospital rankings. See why. 🏥 *
What do the Red Cross and Nephron Pharmaceuticals have in common? A partnership that aims to save lives through blood donation. Learn how easy it is to give blood — and be automatically entered to win gas for a year when you donate. 🩸 *
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The town of Lexington is renovating a park for $7 million
Renderings of the renovations + expansion coming to Virginia Hylton Park. | Photos provided by the Town of Lexington
The Town of Lexington hosted a groundbreaking ceremony for renovations coming to Virginia Hylton Park, located at 11 Maiden Ln., right across the street from the Lexington County Police Department.
According to a press release from the Town of Lexington, the renovations and expansion will almost double the size of the park, adding 8.25 acres. The new 15-acre park (coming sometime next year) will have a new:
- 🌳 Entrance
- 🌳 Walking trails
- 🌳 Splash pad
- 🌳 Performance pavilion
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Answered: D. While most will claim there are an average of 6,250 steps in a 5K, no one can say exactly how many steps a person will walk or run. The reason: The number of steps in any given distance depends wholly on a person’s height, stride, and speed. Want to see the science? Here’s a chart explaining it all.
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