AORTA News: April 27th, 2026
Upcoming Local Races
May 16th: Race for a Summer of Second Chances 5K
When: Saturday, May 16, 2026
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Fee: $30 (1-Mile), $35 (5K), $25 (Virtual 5K)
Where: Town Creek Park, Auburn, AL
Description: Lace up your sneakers and join us for a cause that's close to our hearts! We are thrilled to announce our 3rd Annual Race for a Summer of Second Chances benefiting CARE Humane Society™️! Whether you're up for the challenge of a 5k or prefer a leisurely walk/run one mile, there's something for everyone!
May 23rd: Alabama Law Enforcement Torch Run 1M/5K
When: Saturday, May 23, 2026
Time: 8:00 AM (1-Mile), 8:30 AM (5K)
Fee: $20 (1-Mile), $30 (5K)
Where: Wrights Mill Rd. Elementary, Auburn, AL
Description: Run with purpose at the Alabama Law Enforcement Torch Run on May 23, 2026! This 5K and 1-Mile Fun Run brings the Auburn community together to support Special Olympics Alabama. Hosted by local law enforcement, it’s a fun, meaningful event for all ages—run, walk, and make an impact.
Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.
Weekly Whimsy
How to Run a 5K Without Stopping
June 4, 2025, The Running Week
Dreaming of running your first 5K without stopping? These seven beginner-friendly tips will help you build endurance, avoid common mistakes, and stay strong to the finish line. If you're aiming to run a 5K (that’s 3.1 miles) without stopping or walking, you’re not alone. It’s a goal that many new runners set for themselves and with the right strategy, it’s totally achievable. Whether you're just getting started or you've dabbled in running before, these tips will help you build the endurance and confidence to complete your first nonstop 5K.
1. Follow a Smart Training Plan
Jumping straight into running 3.1 miles can be overwhelming, especially if you're new to the sport. The best way to build endurance is to start with a run/walk program that gradually increases your running intervals over time. A six-week plan that progresses from five-minute jogs to 30 minutes of continuous running can make a huge difference. Patience is key don’t rush it.
2. Slow Down Your Pace
One of the most common reasons new runners stop mid-run is because they start off too fast. If you're gasping for breath a few minutes in, you’re likely pushing too hard. Aim for a conversational pace you should be able to speak in full sentences without huffing and puffing. As your endurance builds, your pace will naturally improve.
3. Stop Side Stitches Before They Start
Those annoying cramps below your ribs, called side stitches, are often caused by shallow breathing. Combat them by breathing deeply from your belly, not your chest. Inhale through both your nose and mouth, and exhale fully through your mouth. This technique helps deliver more oxygen and keeps your rhythm steady.
4. Maintain Good Posture
Slouching or leaning too far forward can make breathing harder and tire you out quickly. Keep your shoulders relaxed, back tall, and chest open so your lungs can expand fully. Proper posture makes a big difference in how efficiently you run.
5. Let Your Arms Do Some of the Work
Your arms aren’t just along for the ride they’re a crucial part of your running mechanics. Bend them at 90 degrees and swing them from the shoulders, not the elbows. The more efficiently your arms move, the more they help drive your legs forward which can help you maintain momentum and reduce fatigue.
6. Don’t Burn Out on the Hills
It’s tempting to charge up every hill like it’s a sprint, but that approach will leave you winded. Instead, ease your pace slightly on the incline and focus on consistent effort. Keep your arm swing strong to help you power up, but don’t overexert. Running hills smart is about conserving energy so you can keep going not hitting a wall halfway up.
7. Master the Mental Game
Sometimes the biggest challenge isn’t your lungs or legs it’s your mind. Even if your body is capable of finishing, thoughts like “I can’t do this” or “just stop for a second” can derail you.
Beat the mental blocks by:
- Repeating a motivational mantra (like “strong and steady”)
- Running with a friend or group
- Changing your route for variety
- Distracting yourself with music or a podcast
Remember: mental strength is a skill and just like endurance, it improves with practice.
If running a 5K without stopping feels tough now, don’t worry. With consistency, smart pacing, and a little mental grit, you’ll be cruising through those 3.1 miles in no time.
https://www.therunningweek.com/post/how-to-run-a-5k-without-stopping-even-if-youre-a-total-beginner?
Link to article: https://tinyurl.com/4afjm8e9
Quote of the Week
Off To Run I Go,
To Lose My Mind And
Find My Soul.
Anonymous
Video of the Week
Head To Toe Beginner Running Technique (8:51)
Why not learn to run properly from the get-go?! Check out our most manageable approach to head to toe beginner running technique in this video.
** AORTA provides this informational video to its members as a courtesy and does not endorse any particular product, process, or service.
Ongoing Events
RunGo For Turn-By-Turn Directions!
RunGo provides turn-by-turn navigation allowing you to just enjoy your runs without having to think about looking for street names and when you may have to turn next. Other great features include, audio cues with your running stats, split updates, the ability to share your runs via social media, and create new routes. Another great feature of the app is the ability to work offline. You can create and download your routes ahead of time, before your run so you don’t have to use data during your run.
Race Volunteers Needed!
As a runner, we know your time is valuable. But if you have a couple hours to spare, we could use your help for one of the upcoming AORTA supported or directed races! Assisting at a local race is a fun and rewarding experience. You are surrounded by health conscious individuals that, like you, are motivated fitness enthusiasts and appreciate the effort of volunteers.
Water Stop Volunteers Needed
Water stop signs and coolers are available at the following location: 1536 Professional Parkway, Auburn, AL. (Thank you Adahli Massey!). Coolers and signs can be picked up Monday-Thursday from 8AM-4PM and on Fridays from 8AM-12 noon. Items are in the room next to the back door. If you are unable to pick up supplies on these dates/times, e-mail clemster@aol.com to make alternative arrangements (we deliver!).
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