Six ways to boost your immune system naturally before you get sick
Posted December 1, 2021
Learn how to support your immune system and balance its response so you can get and stay healthy.
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Posted May 19, 2020
Have your big ideas about training for a marathon during your time in quarantine actually turned into walks between your couch and the fridge as you binge watch the latest Netflix series? You could ride out the rest of quarantine as a couch potato or you could get out there and pound the pavement with a couch to 5K (five kilometer) running program. As a runner and a physical therapist for the RunSMART program, training for a 5k (which is 3.1 miles) is a great way to get active.
It may seem like a long way to walk, let alone run, especially if you're out of shape. But with an appropriate training plan, realistic goals and a little motivation the finish line is well within reach. Read on to learn how to make the transition from couch potato to 5K finisher.
If you choose a race date as motivation, pick one at least three months out. Start with 20 to 40 minute workouts, three to five days per week. Workouts should consist of:
Start a walk-jog interval routine by incorporating some jogging with your walking:
Gradually increase your total exercise time so that the distance you cover in that time frame is five kilometers. Continue to incorporate walk-jog intervals as needed:
The day of the race, don't start out too fast and use up all your energy. Listen to your body, if you can't run the entire distance don't be afraid to walk. The day's goal is simply to cross the finish line. Because, really, you've already won by motivating yourself to get up off the couch and sticking to your training plan.
Don't hesitate to consult with your sports medicine professionals with any specific questions or concerns. Find a doctor, physical therapist or athletic trainer who likes to work with runners.
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Watch the videoPosted December 1, 2021
Learn how to support your immune system and balance its response so you can get and stay healthy.
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