Take Care STL

Summer is upon us and the 5K season is still going strong. Running or walking in a 5K (approximately 3.1 miles) is a great way to stay on track with your exercise regiment. Not only will competing in a short run provide a great cardio workout, many of the races benefit local charities and organizations in the community.

Don’t think you’re exercise savvy enough to run 5 kilometers? Try starting a couch-to-5K training program, such as the one available at coolrunning.com.

Here's a list of 5K's this month. Know of any other races? Leave the info in the comments.

June 11

3rd Annual Royal 5K Run/Walk. $15 before June 1, $20 after. 8 a.m. St. Elizabeth's Church, 2300 Pontoon, Granite City, Ill., 618-797-0948, stlouistrackclub.com.

Northwestern Walk/Run for Life. $10 for adults, $5 for children. 9 a.m. Palmyra City Park, Palmyra, Ill., healthiermacoupin.net.

June 18

Sesser 5K Fun Run & Walk. $15 before June 1, $20 after. 8 a.m. The Custard Stand, 101 South Park, Sessor, Ill., 618-625-5566, sesser.org.

June Jamboree 5K Run/Walk. $12 before June 12, $15 after. 8 a.m. New Baden City Park, New Baden, Ill., 618-210-9450, newbadenil.com.

St. Louis Police Athletic League’s “Hero Run.” $15 before June 11, $18 after. 8 a.m. Upper Muny Parking Lot, Forest Park, 314-781-3926, stlouistrackclub.com.

Speak Up and Run for CASA Kids. $20 in advance, $25 the week of the race. 8 a.m. Tower Grove Park, 314-552-2512, voices-stl.org/events.

Staunton Education Foundation Second Annual 5K Run/Walk. $20. 8 a.m. Intersection of East North and North Union, Staunton, Ill., 618-978-1847, stauntoneducationfoundation.org.

Heart to Heart 5/10K Run. $18. 8 a.m. Creve Coeur Government Center, 300 N. New Ballas, 314-569-9888, creve-coeur.org.

Crusader 5K Run/Walk. $17 before June 4, $20 after. 8:30 a.m. Althoff Catholic High School, 5401 West Main, Belleville, Ill., 618-235-1124, althoff.net.

Homecoming Hustle 5K & 1M run/walk. $10 for adults, $5 for children. 9:30 a.m. Mt. Olive City Park, Mt. Olive, Ill., 217-839-4114, healthiermacoupin.net.

June 25

Freedom Fest 5K. $12 before race day, $15 on the day of the race. 7 a.m. Orchard Park, St. Clair, Mo., 636-629-2414, active.com.

Run for the Ridge 5K. $18. 7:30 a.m. Holt High School, Wentzville, Mo., runfortheridge.com.

I Love Forest Park 5K Run/Walk.  $22 before June 10, $25 after. 7:30 a.m. Upper Muny Parking Lot, Forest Park, St. Louis, 314-781-3926, stlouistrackclub.com.

Firecracker 5K Run, 1 Mile Walk. $15. 8 a.m. West City Park, Festus, 636-797-3737, stlouistrackclub.com.

Sweat With the Vets 5K Run/Walk/Roll. $17, $20 on race day. 8 a.m. St. Louis VA Medical Center, Jefferson Barracks Division, 314-652-4100, stlouistrackclub.com.

Kicking Cancer 5K Run/Walk. $20 by June 5, $25 after. 8:30 a.m. Jaycees Pavillion, Woodland Park, Collinsville, Ill., 618-406-3484, stlouistrackclub.com.

CHIPS Run/Walk for Health. $25 for adults, $18 for children under 18. 8:30 a.m. 2431 N. Grand, 314-652-9231, chipsstl.org.

Ready, Set, Go! 5K Run/Walk, benefiting the Family Resource Center. $20 before June 15, $25 after. 8:30 a.m. Carondelet Park, Boathouse Pavillion, 314-534-9350, frcmo.org.

Beca’s Five 5K Walk/Run. $25. 8:30 a.m. Queeny Park, 314-925-0669, becasfive.com.

Associated Physicians Kicking Cancer 5K. $20 before June 1, $25 after. 8:30a.m. Wolf Branch (Schranz) Park, Swansea, Ill., 866-915-9022, associatedphysicians.com.