Some people view blisters and shin splints as something worth avoiding. The fools. If you're not one of those people, check out the 5K Walk/Run at the U.S. National Whitewater Center today. Your heart will thank you for it, even if your wallet curses you for spending $20 to do something you can do at nearly any free park around. At the very least, you can take comfort in the knowledge that much of the trail is shaded by trees. 9 a.m. $15 before race day; $20 cash/check on event day; children (8-18) $5. U.S. National Whitewater Center, 820 Hawfield Road. 704-391-3900. www.uswnc.org. To register, go to www.chfmag.com.