Virtual Races

HOW DOES A VIRTUAL RACE WORK?

Simply register for our virtual race, when you “arrive,” at 11:45am to pittsburghymca.org/virtual5k, you will be greeted by our staff and given the rules and guidelines. Complete the distance anywhere you desire (even on a treadmill!), and upload your finish time to our website. 

After the host explains how the race works, you will be off to complete at your own pace. During the race our staff will be live to answer any questions, give you encouragement and engage in discussion

Join us live for as long or as little as you like - just be safe when using your phone outside.

HOW DOES THIS RACE COMPLY WITH CURRENT SOCIAL DISTANCING REQUIREMENTS?

Wherever you can safely complete the disciplines, maintaining the recommended minimum of at least six feet of social distancing and abiding by all local, state and federal government mandates. Ride on the trainer or outdoors. Run on a treadmill, track or trail. As long as you can measure your time and distance via a smartwatch, GPS-enabled device or phone, you can sync to the platform. 

WHAT IF I DON'T HAVE A TREADMILL?

Head outside! There is no wrong way to complete your 5K. Just please be careful when using any roadways for your run and follow all posted signs. Look for open tracks or parks for safety. 

DO I HAVE TO RUN THE ENTIRE TIME?

Absolutely not. We are all working to better ourselves. Pace yourself. As long as you are making an effort to get your body moving and heart bumping you are making a positive difference in your health. It's the journey not the destination!

WHAT IF I DON'T HAVE A TREADMILL?

Head outside! There is no wrong way to complete your 5K. Just please be careful when using any roadways for your run and follow all posted signs. Look for open tracks or parks for safety. 

CAN ANYONE PARTICIPATE?

Yes! Young or old, fast or slow – we encourage participants of all ages and ability levels.

HOW DO I TRACK MY DISTANCE?

We accept results on the honor system, so you can track your distance and time however you like. The most accurate way to do this is by using a Running GPS watch, but there are also several free smartphone apps available for iPhones and Android devices that you may be interested in. 

Manual Entry (just type your time into the form!)
FitBit
MapMyRun / MapMyWalk
Runkeeper
Strava

WHERE DO I ENTER MY TIME?

We will have an entry form available day of at pittsburghymca.org/virtual5k for your completion.

HOW DO I RECEIVE MY MEDAL?

Once all entries have been submitted, we will send a list with completed times and your downloadable medals.

First, let's address one common misconception: stretching is NOT a warm-up activity!  Stretching is an activity generally performed during or after an exercise.  Many people confuse warming up with stretching.  While dynamic stretching may supplement your warm-up routine, you generally never want to stretch cold muscles. 

So, when are you supposed to stretch?  After (or maybe even during) your workout, when your body and muscles are warmed up.  Stretching after a workout is often preferred as this provides a perfect opportunity to lengthen all those tight, contracted muscles that result from exercising.  Stretching after a workout loosens those contracted muscles and allows them to return to their more elongated state. 

What are some good guidelines for stretching?  We've already touched on one already, but here are some more: 

WARM UP FIRST

Make sure your body is warmed up.  Stretch at the end of your workout and pull those tight muscles back out to their normal length.  They will still be firm and over time you may start to notice your overall muscle tone improving.  In other words, you'll look flexed even when you're not flexing!

WORK WITH BIG MUSCLE GROUPS FIRST

Just like with resistance training, start your stretching session with the big muscle groups: legs, hips, and back.  The added benefit is - if you're like most people, these are the areas that can benefit the most because they are the tightest.  Hitting them first ensures that you stretch them every time you practice flexibility training. 

STRETCH SLOWLY AND SMOOTHLY

Avoid rapid, jerky or bouncy motions.  Jerky and bouncy motions can result in injuries to even warmed up muscles. 

AVOID SHARP SUDDEN PAIN

But do take each stretch to a point of mild discomfort and hold it.  Mild discomfort indicates you are reaching the edge of the muscle's range.  However, sharp pain is your body's way of telling you that you've exceeded that range and you may actually be causing damage. 

BREATHE!

You may find yourself holding your breath while stretching.  That is not relaxing, so breathe!  Once you reach your point of mild discomfort while stretching, exhale.  If done properly, you will feel your body relax more and more, allowing your stretches to become deeper.

PERFORM MULTIPLE REPITITIONS

Try three repetitions of each stretch and hold the first rep for 10 seconds, the second rep for 15 seconds, and the last stretch for 20 seconds.  Over time, you will find yourself stretching further with increased ease each time.  Soon, you will find yourself saying, "Wow!  I can touch my toes!"  As you become more flexible, do not be afraid to increase your hold times to 25 seconds or beyond.