When Valerie Goldstein lost her battle to cancer at the age of 9, her parents Ed and Sue vowed to help families in similar situations gain easier access to more customized care.

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The Valerie Fund supports comprehensive health care services focusing on psychosocial programs for children with cancer and blood disorders close to home.

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Your participation, time or financial gift ensures that children get everything they need to receive the most effective treatment.

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Our unique blend of medical care and emotional counseling gives patients and their families the supportive environment they need during treatment and beyond.

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Supporting children with cancer and blood disorders since 1976


The Valerie Fund Blog

How to Prepare for The Valerie Fund 5K

Posted by The Valerie Fund on 2/22/22 1:53 PM

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Congratulations! You’ve just signed up for The Valerie Fund Walk & JAG-ONE Physical Therapy 5K on September 17th! With excitement and anticipation flowing through your veins, you just can’t wait to put on your best pair of running shoes and head over to the course surrounding and within beautiful Verona Park. Similar to how an athlete must train for the upcoming season, 5K participants must season their body so they’ll be able to complete the event in its entirety without getting hurt. If it’s your first time participating in a 5K, or you'd appreciate a little refresher, here’s what you’ll need to know to prepare for the big race.

Preparing for a 5K
A 5K takes a lot of preparation. It requires the coordination of both your mental and physical capabilities to act in unison so the body is properly conditioned to finish the race. Below will highlight the major points of emphasis to consider for a complete 5K training regimen. Making these steps part of your routine will sufficiently provide you with the end result you’re looking to achieve.

Start Small
Make this phrase your two-word motto during training: pace yourself. This is no, “go big or go home” situation we’re dealing with here. 3.1 miles is a lot longer than it looks and it’s important to know not to overexert yourself throughout your training. Only increase intensity based on current progress. Understanding how to read your body’s capability is vital in order to make an accurate reading of what you can tolerate. Start small, only perform what’s comfortable for you, and build from there.

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Make a Schedule
Planning out a schedule is another very important preparation measure while training for a 5K. This will help you see what needs to be done every day in order to reach your final goal. Set up a schedule with gradually rising requirements that include: how long you’ll run for, how long your intervals of sprinting will be, and how far you should be running, amongst many others. Don’t forget to designate a rest day so your muscles will have some time to recover.

Focus on Endurance
Success during long-distance running is highly contingent on a runner’s endurance. Building endurance is the strong foundation you’ll need to perform a 5K race without tiring out or having muscles cramp up. The best way to achieve this is to strictly abide by your scheduled plan. You’ll gradually build a sufficient amount of endurance as you do more running.

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Maintain a Well-Balanced Diet
Eating healthy is arguably one of the most important 5K preparation methods. This will help you build the energy you need to excel. Your nutritional intake should consist of complex carbohydrates and a lot of water to nourish the body and maintain high levels of hydration. Healthy eating habits shouldn’t stop after your race either! Even when the 5K has come to a close, look into prioritizing your diet to provide the nutrition your body deserves – you’ll look good and feel good!

Keep a Positive Mindset
Conditioning your body correctly consists of many different areas of focus including keeping a positive mindset. Training may be hard at first, but getting down on yourself will only make things worse. Don’t give up, pull through with your training – you’ll be glad you did. Tell yourself you’re capable of conquering the world because it just might be possible!

5K Training Tips From the Pros
Consider these tips listed above as necessary pre-requisites for your 5K preparation. JAG-ONE Physical Therapy would be glad to devise a strategy to help you plan a course of action for your long-distance 5K competition. Feel free to contact us by reaching out to any of our facilities for comprehensive support. If you have any additional questions about 5K training, don’t hesitate to ask!


About JAG-ONE Physical Therapy
JAG-ONE Physical Therapy is a comprehensive physical and occupational therapy company with locations throughout Brooklyn, Staten Island, Queens, Westchester, Manhattan, Long Island, Pennsylvania, and New Jersey. Our multi-specialty staff has been serving the Tri-State area for over 20 years and has developed a unique, care-first model of rehabilitation delivering high-quality clinical outcomes for our patients. To “Get Back the Life You Love,” please contact us through our website at www.jagonept.com or by calling your nearest facility.

Stay tuned for more 5K training tips and tricks as we get closer to the 5K on September 17th. 

Haven't registered yet? CLICK HERE to register and get your number today!


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Topics: 5k, walkathon, fundraising

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Join in the fight against childhood cancer and blood disorders: donate, participate in an event, or volunteer your time. Our philosophy is that to truly heal the children whose care we are entrusted, we must treat them emotionally, socially, and developmentally, as well as medically.


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