“Training for a 5K Race,” by Dr. Ilyas Munshi

Running is a great activity with many health benefits, both physical and mental. However, some people need more motivation to force themselves off the couch and out onto the trails or sidewalks–and nothing is greater motivation than an upcoming race! Sign up for a 5K, and then set up a training schedule and follow these tips:

  1. You can customize your own schedule, but an eight-week schedule should do well even for a beginner. Make sure to incorporate rest days so your body can recover.
  2. It is a good idea to supplement your running with another activity, like biking or swimming, to continue building strength while giving muscles a break.
  3. Make sure to get the right kind of nutrition: drink lots of water throughout the day and eat a lot of carbs right before or after a run. Good sources of carbohydrates include fruits, vegetables, and grains. You’ll also want to eat protein after a work-out, to rebuild your muscles.
  4.  Find well-fitting shoes! This is crucial to the wellbeing of your feet. Go to a credible shoe store with knowledgeable salespeople who can find the right fit for you.

Good luck and happy running!

About the author: Dr. Ilyas Munshi is a neurosurgeon who practices in Louisiana. He is also an avid runner. 


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