By Shauna Scott Rhone
The Cincinnati Enquirer
Events
Cause racing: For those who like to run for a good cause, here are two for this weekend. Details on both are at sprunning.com, Steve Prescott's running Web site.
• Support your local police by running in the Mount Orab Police 5K Run and Walk at 8:30 a.m. Saturday at Western Brown High School in Mount Orab. $15, which includes event T-shirt. 336-9242.
• The fourth annual Spring Light 5K Walk/Run takes off at 8 a.m. Sunday at Spring Grove Cemetery in Winton Place. Proceeds go to the Cincinnati Association for the Blind. $13; registration starts at 7 a.m. 336-9242.
Hi-steppers: Join the Cincinnati Walking Club for its third annual USATF 5K race walk championships and second annual Greater Cincinnati Fitness Walk at 8 a.m. Aug. 10 at Mount Airy Park. A women's race walk begins at 8 a.m.; the men's race walk starts at 8:45 a.m. and the combined fitness walk begins at 9:30 a.m. This event is sanctioned by the Ohio Association of USA Track and Field. Registration begins at 7 a.m. Race day entry fees: $14 for the fitness walk, $17 for the race walks. Mailed entries due Aug. 2; entry forms at www.cincinnatiwalkingclub.com.
481-9606.
Do it in threes: Triathletes, your next challenge is down south. The 10th annual General Butler Off-Road Triathlon begins at 11 a.m. Aug. 17 at General Butler State Resort Park in Carrolton, Ky. Part of the Nissan Xterra Points Series, singles and teams compete in a half-mile lake swim, three mile trail run and 10 mile bike off-road race. The first 100 participants who register by August 14 receive a commemorative T-shirt and an $8 discount. $60 solo, $75 team. Register at www.bikebutler.com or call (502) 484-2998.
Tips
Hot fun: If you're having problems converting your exercise routine from the gym to the great outdoors, don't sweat it too much. Temple kinesiology professor C. Buz Swanik warns that newbie runners should beware of pitfalls when devising an exercise plan. "The big thing is the heat. Most people don't stay hydrated." Swanik's advice for anyone modifying or starting a fitness program is to build stamina gradually and phase in any changes to your routine.
Take it up a notch: A new study by researchers at the University of Missouri-Columbia shows that a relatively high-intensity exercise can reduce stress and anxiety that may lead to heart disease. Richard Cox, professor of educational and counseling psychology at UM-C, says his group found that high-intensity exercise especially benefits women. His findings are scheduled for publication in the Research Quarterly for Exercise and Sport.
Don't forget: When you finally find an exercise you really like, don't overdo it. This warning comes courtesy of Fitness magazine's September issue. Even yoga masters sometimes overstretch. The article says to remember to breathe deeply and stop when discomfort turns into pain. Other tips include warming up before starting a cardio routine, even when you're pressed for time, and remembering good posture when strength training.
Home fitness
Take it easy: Of the many televised fitness programs, Sit and Be Fit (www.sitandbefit.com) is one for older adults and those with physical restrictions. The show, which airs at 7:30 a.m. weekdays on WPTO-TV (channel 14 on cable), gently guides viewers through a chair exercise program done to music. The host, Mary Ann Wilson, is a registered nurse who created the program to "actively promote functional fitness, healing and independence."
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Contact Shauna Scott Rhone by e-mail: srhone@enquirer.com; fax:(513) 768-8330; or phone: (513) 768-8511.
