The first annual RWK Virtual 5K has completed. Thanks to everyone involved and a special thanks to those who entered the raffle by making a donation to my Team Fox efforts. The raffle raised $230 for Team Fox in total plus with any luck it helped to spread the word a little more about my favorite charity. Also I am hoping that someone new learned about the smartphone app Charity Miles which helps runners, walkers or cyclists raise money for charity without doing anything besides what they do regularly anyway.

Now to list the 9 people who “officially” finished the Virtual 5K by sending me email to let me know of their accomplishment. I’m willing to bet there were a few more who ran (or walked), but did not email me.

Julie Langevin
Dave Garufi
Caroline Garufi
Louisa Wong
Renita Cuccia
Sinead O’Connell
Heather Hunter
Matt Jerdan

9. Little ol’ me, Karen Janos (I couldn’t talk my daughter into running without the setting of an actual race. I’m still trying to figure out how the heck she runs 30 minute 5Ks while never training.)

For those who might need a little training, you might want to check out this interesting read on the VR treadmill.

So congrats to everyone that participated. I hope you had fun. I know I enjoyed my run a little more the morning that I ran the Virtual 5K. I’m looking forward to doing this again next year and hopefully getting even more people involved.

And now, for the raffle prizes. I had 5 prizes to give away. All winners were chosen randomly using

Box of GU gels- Dave Garufi
Box of Honey Stingers- Sinead O’Connell
Nuun- Jane Courtney
1 SPI Belt- Hope Clark (if you’re into writing at all check out her blog here.)
1 SPI Belt- Caroline Garufi
Congratulations to the winners! Please send me an email at to claim your prize and let me know where to send it. I want to get all prizes out to the winners in the next 2 weeks. (Getting to a post office can take me a little longer than I’d like at times.)

Thanks again for the support and for taking part in my first ever Virtual 5K. You all rock!

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How to Start Jogging

It’s important to learn some tips on how to start jogging before you actually do it if you’ve never really been a runner/jogger before. It can be a little frustrating for some who begin only to realize they don’t have the stamina to go more than a few minutes, let alone a few miles! The good news is, even if you’ve never jogged a day in your life you can learn how to start jogging pretty easily and we hope you’ll find it to be a fun and enjoyable experience.

Our tips below will get you from being uncertain about it to feeling confident and enjoying it quite a bit.

1. Start Off Walking: If you are out of shape or not physically fit, the best thing you can do is start off by taking it slow and walking. You can begin walking at a leisurely pace and then pick up your speed into what is called “power walking” where you walk briskly. After a few weeks of walking briskly you’ll be ready to start jogging slowly.

2. Don’t Expect Long Endurance: It takes awhile before you can build up the endurance to walk or jog long distances. You may want to start off with a short run such as a quarter mile and then slowly increasing the length and time each time you go out.

3. Warm Up First: Before you start jogging, you’ll want to warm up by walking and stretching beforehand. This can help you avoid dreaded injuries such as a pulled hamstring or others.

4. Dress Appropriately: Everyone has different preferences on what they like to wear when they are outside working out and exercising. You will have to consider not only your own personal preferences but also the weather. For example, if it is hot outside, you’ll want to make sure the clothes you wear a lightweight, breathable, and will not cause heat stroke. If you are jogging in cold weather, you’ll want to make sure that you keep your fingers, feet, and head warm. Even if you’re building up a good sweat, the cold temperatures can still put you at risk for frostbite.

5. Wear the Right Shoes: Again, the type of shoes you like will be different for everyone and depend on your own personal preferences. Good running shoes provide adequate support for the heels and ankles as well as makes it so you can have decent traction if necessary. While you likely won’t be jogging through any giant puddles of oil or on ice covered roads (at least we hope not!), you’ll still want to know that your shoes won’t cause you to slip if for some reason the roads are wet.

6. Consider Jogging With Others: When you are new to running, it can be a great experience to meet with others who are jogging and keep each other motivated. You can often join running clubs in your area to help you find others with the same interests.

7. Practice Safety: It’s very important that you practice safety tips. Never run with your back to oncoming traffic, run on the opposite side of the road. It’s best to stay off busy streets entirely – try to find a jogging trail or stay on the sidewalk. Many drivers are distracted and may not see you – especially if you are not wearing bright colors. You will also want to make sure you don’t jog in extreme heat or cold and stay hydrated.

8. Talk to Your Doctor: Before starting any exercise program, it’s never a bad idea to talk to your doctor. A simple check up can help make sure that jogging is the right fitness activity for you.

9. If It Hurts, Stop: You don’t want to push your body to limits where you start feeling physical pain. While you may have heard the phrase “no pain – no gain” it really does not hold true for running and exercising. If you feel pain, it could be a sign that you may be prone to an exercise related injury such as pulled or sprained muscles and joints if you are not careful.

10. Consider a treadmill. If you live in a cold or wet climate consider getting a treadmill for home. This was you can go at your own pace and schedule and weather will not be a factor. Plus if you get tired all you have to do is stop. No long walks home.

Do you have any other tips on how to start jogging for beginners? Share your helpful advice in the comments section below!

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