Kidist Selassie 5/10K

Getting Started

It's easy to get started for a race. Knowing some of the basics will help.

How should I train?

The training plan that would work best for you is one that takes into consideration your level of experience in running 5 k races. If you are a beginner who has never run in 5k races before, the first step should be to consult with a healthcare professional to make sure that you are in sufficient health to attempt the race. If you are, the next step would be to purchase comfortable running shoes. Start with walking the entire 5 km (3.1 mile) distance first. Plan at least 5 weeks of training with 3 to 4 runs per week lasting 30-45 minutes before the race. Plan on increasing your range or speed by 10-15% per week. Make sure you warm up for 5 minutes before running and allow yourself some time to cool off afterwards. Off the track, make sure that you are getting adequate sleep and include lean protein in your diet.

What gear do I need for the race?

Here are some suggestions for running gear:

• Comfortable, sweat-wicking clothing made of materials like polyester
• Comfortable running shoes

In addition, it is important to be adequately hydrated and rested before the race.

What are the benefits of physical activity?

There are several benefits that you can get from regular exercise including:

• Reduction of risk of cardiovascular disease and type-2-diabetes
• Strengthening of your bones and muscles
• Improvement your mental health and mood
• Weight control

It is important to perform physical activity carefully to avoid getting hurt. However, the benefits far outweigh the risks. Moderate-intensity physical activity, like brisk walking for at least 60 minutes every week, is generallysafe for most people. It is important to start slowly and increase your level of physical activity. If you have a chronic health conditionsuch as arthritis, diabetes, or heart disease, consult with your doctor to find out if your condition limits your ability to be active.

Learn more about physical activity

Here are some links for more information on 5k runs and physical exercise in general

http://www.cdc.gov/physicalactivity/everyone/health/index.html

http://www.livestrong.com/5k-training/

http://www.runningplanet.com/5k-training.html

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Physical-Activity_UCM_001080_SubHomePage.jsp

Options

As you make your Joomla! site you will control the details of the display using options also referred to as parameters. Options control everything from whether the author's name is displayed to who can view what to the number of items shown on a list.

Default options for each component are changed using the Options button on the component toolbar.

Options can also be set on an individual item, such as an article or contact and in menu links.

If you are happy with how your site looks, it is fine to leave all of the options set to the defaults that were created when your site was installed. As you become more experienced with Joomla you will use options more.

Sample Sites

Your installation includes sample data, designed to show you some of the options you have for building your website. In addition to information about Joomla! there are two sample "sites within a site" designed to help you get started with building your own site.

The first site is a simple site about Australian Parks. It shows how you can quickly and easily build a personal site with just the building blocks that are part of Joomla. It includes a personal blog, weblinks, and a very simple image gallery.

The second site is slightly more complex and represents what you might do if you are building a site for a small business, in this case a Fruit Shop.

In building either style site, or something completely different, you will probably want to add extensions and either create or purchase your own template. Many Joomla users start by modifying the templates that come with the core distribution so that they include special images and other design elements that relate to their site's focus.