Tips for Beginning 5K Runners

A practicing Ohio attorney, Kyle T. Kirts has more than 15 years of experience representing clients in areas ranging from juvenile and tenant law to criminal and traffic defense, among others. Outside of his professional work, Kyle Kirts enjoys participating in 5K events.

Accessible for beginning, intermediate, and advanced runners, the 5K run is one of the most popular events in the United States. Covering a length of 3.1 miles, beginners can train for the run in about two months, whether or not they regularly run a mile at a time. Especially important for people who are not regularly active before starting a 5K training program: Remember not to push yourself too much, too quickly, and to wear comfortable clothes and shoes to protect your feet and joints.

As a foundation for your workout, run and walk for 30 minutes, three days a week. Begin by walking for at least five minutes to warm up and transition into 15 seconds of running and 45 seconds of walking for the rest of the period. Between the run and walk days, walk for 30 minutes one or two days a week, and rest on the remaining day or days. Focus on the time intervals rather than speed or distance to minimize the chance of injury or burnout. Each week, increase the time spent running by five seconds and decrease the time spent walking by five seconds. During the run, practice efficient breathing by inhaling every two to four steps and exhaling every two to four steps. That way, your muscles get the oxygen they need during the workout.


The Role of a Prosecutor in a Legal Trial

With 15 years of experience, legal professional Kyle T. Kirts practices as an attorney in Ohio. Additionally, Kyle T. Kirts is the former assistant prosecutor for the City of Dayton. During trial, prosecuting attorneys have a specific set of responsibilities.

In the American legal system, a prosecutor is the lawyer responsible for deciding whether or not to take a case to court. Prosecutors work with the police department to compile evidence for a trial, communicating with witnesses, as well as the perpetrator and victim of a crime, if possible.

If a prosecutor establishes enough substantial evidence to bring a case to trial, a defendant may hire a defense lawyer to counteract a prosecutor’s assertions. During a trial, it is the job of the prosecutor to prove to a jury or judge that the defendant committed the offense. This process may involve questioning witnesses, the victim, experts, and the suspect. Additionally, outside of the courtroom, a prosecutor can work with the defendant and his or her defense lawyer to establish plea agreements.

Fighting a Traffic Ticket in Ohio

For the last six years Kyle T. Kirts has served clients in and around Dayton, Ohio, as an attorney at law. Kyle Kirts has experience in various areas of law, ranging from landlord and tenant disputes to traffic defense.

Ohio residents or travelers passing through the state have two options after receiving a traffic ticket. A person can choose to pay the ticket or to fight the charges. Individuals who opt to fight the ticket can either represent themselves during traffic court proceedings or can elect to hire a traffic ticket lawyer.

To officially challenge the ticket, a driver must enter a “not guilty” plea in writing on or before the court date and time listed on the citation. However, it can be advantageous to travel to the court well in advance of the trial date in order to fill out the necessary paperwork and perform beneficial research. A traffic lawyer skilled in the intricacies of Ohio driving laws can be especially helpful when it comes to the latter.

In the event of a successful challenge, all fees and penalties associated with the ticket will be waived by the court. However, an individual may still need to pay attorney fees and, if applicable, court fees.

Tips for Becoming a Better Long-Distance Runner

An attorney with over 15 years of experience, Kyle T. Kirts practices probate, traffic defense, juvenile, and landlord/tenant law in Dayton, Ohio. Outside of his professional responsibilities, Kyle Kirts maintains his fitness by participating in 5K running events.

To improve your results, follow these tips when preparing for a 5K or any other long-distance race:

Remember carbohydrates—In the days leading up to a long race, you should incorporate more carbohydrates into your diet than normal. Eating foods such as bread and potatoes before a race will help maintain muscle health and provide more energy. An hour after completing a race, long run, or hard workout, you should consume more carbohydrates to re-energize.

Follow the two-hour rule—You should eat a meal no less than two hours prior to participating in a long run or distance race. This gives food the proper amount of time to be digested and will ultimately prevent abdominal bloating and cramps, as well as vomiting.

Invest in good running shoes—Old or ill-fitting shoes do not provide the proper amount of support needed for running, particularly on hard concrete or roads. The wrong shoes can affect both your running technique and your joints. You should purchase new running shoes after you have run 400-500 miles in your old pair.

Build your endurance—Without developing good endurance, participating in long-distance races will be difficult. When preparing for races, you should do one long run per week to build stamina. Another good way to build endurance is to incorporate stretching into your routine. Stretching helps prevent injury and reduce the stress your body endures after long races.

A Landlord’s Legal Responsibilities in Ohio

An attorney representing clients in the Dayton, Ohio, area, Kyle T. Kirts has more than 15 years of experience litigating criminal defense and family law matters. Kyle Kirts also handles landlord and tenant cases.

In the state of Ohio, landlords must comply with specific regulations regardless of whether these stipulations are outlined in a lease. The law also does not allow a tenant to waive the landlord’s obligations under any circumstance.

The regulations require landlords to maintain the facilities up to health code and safety standards, assume responsibility for sanitation in common areas, and supply running water to tenants. Further, landlords must make a reasonable amount of hot water and heat available at all times. However, the regulations allow the landlord to enforce an agreement stipulating that the tenant will pay for part or all of the utilities supplied to a residence. Property owners must also adhere to tenant privacy rights and not enter a home without a legitimate reason, such as to make repairs, inspect for damages, or show the home to prospective renters.

University of Dayton School of Law Ranks as Top-Tier Law School

Kyle T. Kirts leverages a wide range of legal experience to lead his private practice in Dayton, Ohio, where he concentrates on family law, criminal defense, probate, and juvenile law. To prepare for his legal career, Kyle Kirts earned a JD from the University of Dayton School of Law (UDSL).

UDSL recently issued a press release to announce that its achievements in enrollment, curricular advancement, and career placement were recognized when U.S. News & World Report ranked USDL as a top-tier law school. According to USDL, the school improved its national ranking by 16 places to earn its first top-tier ranking on the 2015 U.S. News report, based on reviews from lawyers and judges. USDL has been progressively growing its reputation for excellence over the years, moving up 40 places on the U.S. News & World Report two years ago.

In the press release, USDL notes that it has also met enrollment goals for two consecutive classes and earned 54th place for job placement out of the 202 law schools accredited with the American Bar Association. The school has additionally yielded success through its various curricular innovations, including a new intellectual property and entrepreneurship center.

Training for a 5K Race in Eight Weeks

For more than 15 years, Kyle Kirts has served as an attorney. He is currently based in Dayton, Ohio. When he is not practicing law, Kyle T. Kirts enjoys training for and running 5K races.

At just over three miles, 5K events are a perfect length for athletes building up to full marathons and other long-distance races. For inexperienced runners, a simple training regimen is possible that will prepare the body for running a 5K race in just eight weeks. During this training period, Fridays and Mondays should be used as rest days every week. Rest is of vital importance during training; skimping on rest days can lead to mental burnout and physical fatigue.

Tuesdays, Thursdays, and Saturdays, meanwhile, should be used as the primary running days. Individuals should attempt to start with a one-mile run and increase their mileage by a quarter of a mile every week. At this pace, runners can hit the three-mile mark by week seven and run the distance six times prior to the race. Wednesdays and Sundays should be used for cross-training cardio activities, such as cycling or swimming. Strength training is also advisable for a cross-training option. Wednesdays and Sundays can also be used for additional rest if necessary.