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5K Scrub Run/Walk
June 10, 2023 @ 9:00 am - 11:00 am
Kick off summer vacation with a fun run along Lake Minnewaska, and support our First Responders!
The GRHS 5K Scrub Run/Walk is a family event, dogs and strollers are welcome! The race is timed, but not officially, with proceeds going toward a local cause – Help for Heroes – paying for mental health for our Pope County First Responders (Help for Heroes is through the Fraternal Order of Police).
Pre-registered participants choose from either a t-shirt or women’s rocker-style tank top.
Whatever your health and fitness goals are, with an attitude of “I can and I will”, you can achieve them. Inspired by Dr. Mark Johnson, everyone at Glacial Ridge Health System wishes you well and encourages you to get active and stay active.
100% of the 2023 Scrub Run profit will benefit our Pope County First Responders. Plus, the back of this year’s t-shirt and tank top states, “First Responders Have Our Backs”.
Schedule of Events:
Online registration ends Thursday, June 8
You can also register at T-shirt pickup:
Friday, June 9 at Glenwood Lakes Area Chamber and Welcome Center in Glenwood – 4-6 pm
Saturday, June 10 at City Park – 7:45-8:30 am
Race: Saturday, June 10 at the Lakeside Ballroom (City Park) Parking Lot – 9 am
Awards at approximately 10:15 am – First Place male and First Place female medal and door prize drawings (must be present to win).
Course: The 5K will start and end at the Lakeside Ballroom parking lot. The course will follow North Lakeshore Drive and loop around the Captains Bar & Grill parking lot. A water station will be provided along the route.
Attire: Good running or walking shoes! Participants are encouraged to wear scrubs for the race or their new Scrub Run shirt.
After the Race: Stretch and rejuvenate. Post-race refreshments will be provided at the finish line.
Pre-Registration: $25 for 16 and older, and $20 for 15 and younger. Plus it includes a cool shirt*.
To ensure you receive a t-shirt or a women’s tank top (advanced registration needed), please register before May 29. * Note: Due to continued supply chain issues, shirts are subject to availability and may be substituted for a different brand, style, or color. Thank you for understanding.
Same-day Registration: Available at the park between 7:45-8:30 am, it’s just $5 more, and shirts are available on a first-come basis.
2 Ways to Register and/or Purchase a Tank/T-shirt:
Download and print a Registration Form. Make checks payable to GRHS. You may drop it off with Hospital Reception or send your check along with the form to Glacial Ridge Health System Attn: Scrub Run, 10 Fourth Avenue SE, Glenwood, MN 56334
Check out the various programs and calendars you can follow to help you train for a 5K.
5K, 10K, Half Marathon Training Plan
Running for Beginners – Six-week Plan
Your first steps include:
- Own a very good pair of running shoes. Make sure they are appropriate for your feet and the way you run/walk.
- Stay hydrated. Drink at least 8 glasses of water daily, or more if it’s hot outside or you’re exerting yourself.
Other good ideas:
- Run with a buddy, even if you don’t run at the same pace. You’ll keep each other accountable.
- Wear clothes that make you feel good. Yes, your workout clothes can help get your workout started, and they can improve your performance.
- Add some strength training to your routine.
- Don’t forget to warm up before exercising with dynamic stretching to get your heart and muscles ready to go. Save the 30-second stretches for after your run/walk. Aim for 5 minutes both before and after a strenuous workout.
For more information on training for a 5K, contact the Glacial Ridge Wellness Center at 320.634.2265.
For more information on the race, contact Joanna at Glacial Ridge Health System at 320.334.5539 or email [email protected]. You will get a response within 24 hours, excluding weekends.
