Training Tip #6 for the Run for Mercy 5K & Family Walk

by Dr. Josh Axe
Wellness Physician & Radio Show Host

6. Don’t forget to warm up and cool down.

Spend at least 5 minutes before you train or race moving your muscles by walking quickly or jogging, and then do some light stretches. Don’t bounce in your stretches and don’t push your stretches farther than your body naturally will allow. The most important muscle groups to stretch are your hamstrings and your quads. Take time to jog or walk to cool down after a training session or race as well. Stretching after running will help elongate your muscles and aid in recovery.

For more information about Dr. Josh Axe, please visit www.DrAxe.com

Check your email next week for another helpful tip by Dr. Josh!

Please contact Whitney Nall at 615.467.0538 or wnall@mercyministries.com for more information about the Run for Mercy 5K & Family Walk.

Training Tip #5 for the Run for Mercy 5K & Family Walk

by Dr. Josh Axe
Wellness Physician & Radio Show Host

5. Implement strength training!

Lift weights 2 - 3 times a week. This will help strengthen your muscles and also prevent injuries. Strength training will improve your glucose tolerance and increase insulin receptor sensitivity. This will help your body become a fat burner, rather than a sugar burner. This type of exercise also creates a bigger metabolic after burn than aerobic training, while also increasing fat free muscle, bone density and metabolism.

To red more about strength training and burst training visit my website:
www.DrAxe.com/Burst-Training/

Check your email next week for another helpful tip by Dr. Josh!

Please contact Whitney Nall at 615.467.0538 or wnall@mercyministries.com for more information about the Run for Mercy 5K & Family Walk.

Training Tip #4 for the Run for Mercy 5K & Family Walk

by Dr. Josh Axe
Wellness Physician & Radio Show Host

4. Start training!

Run 3 days each week for 2-3 months before the race.

Day 1: Fast, high effort day. Run or jog as fast as you
can for 1 minute, then walk 1 minute to recover.
Repeat anywhere from 2-10 intervals. This sort of
training will increase speed and muscle tone.

Day 2: Moderate intensity. Run or jog at a comfortable
pace. Start with 1 mile and gradually work up to the
full 5K.

Day 3: Long, slow run. Start at 2 miles and gradually
work up to 4 miles as the race day approaches.

For more information about Dr. Josh Axe, please
visit www.DrAxe.com

Check your email next week for another helpful tip by Dr. Josh!

Please contact Whitney Nall at 615.467.0538 or wnall@mercyministries.com for more information about the Run for Mercy 5K & Family Walk.

Training Tip #3 for the Run for Mercy 5K & Family Walk

by Dr. Josh Axe
Wellness Physician & Radio Show Host

3. Set a goal and write it down.

The #1 secret to success is writing down your goals.
A study done at Harvard Business School looked at
the importance of setting goals. They found 84% of
graduates had no specific goals at all, 13% had goals
but were not written down, and only 3% had clear
written goals and a strategy to accomplish them. The
results were shocking – the 3% who had written goals
and a strategy were earning on average 10x as much
as the other 97% combined! I like to write down my
goals and post them on my bathroom mirror so I see
them every day. Maybe you want to run your 5K in
under 30 minutes, or maybe you just want to finish!
Whatever it is, write it down!

For more tips on goal setting, read my blog post,
The Power of Goal Setting

Check your email next week for another helpful tip by Dr. Josh!

Please contact Whitney Nall at 615.467.0538 or wnall@mercyministries.com for more information about the Run for Mercy 5K & Family Walk.