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How to Train for Your First 5k

April 07, 2020

How to Train for Your First 5k

If you've always wanted to run a 5k, you'll need healthy joints to check that off your bucket list. Below are some tips for creating a training regimen that gives your joints what they need to help you reach that goal. 

 

Stretching

 Part of achieving those healthy joints is stretching before and after exercise. Always stretch slowly and gently, never hyperextending beyond a muscle's limit. If you feel any soreness or a joint clicks, locks, or does anything else awry, stop immediately and rest the joint. Then, wait at least a day before stretching or training again, and when you start up again, take it easy at first until you're sure you've built back your strength. 

 

Hydration

 Joints are the centers of mobility, and just like in an automobile, all that movement requires lubrication. Staying hydrated is essential throughout your day, but especially during training. Make sure to drink plenty of fresh, clean, pure, and filtered water before, during, and after exercise. To absorb the maximum amount of the water you drink, take more small sips rather than fewer big gulps. Keep in mind that other beverages, including fresh fruit juices, do not provide anywhere near the same degree of hydration as plain water. The more other beverages you drink, the more plain water you should add to your daily diet to compensate. 

 

Sleep

 Like every other part of your body, for your joints to work best, they need rest. Making sure to get sufficient sleep every night gives your joints that rest they need to recover from the stress of training. Making sure that sleep is regular helps your joints to set a sort of biological clock that helps them to be available to perform at their best when you need them. 

 

Supplements

 To help further in keeping your joints healthy enough to run a 5k, there are several natural compounds to add to your daily diet, most notably: collagen, glucosamine, and chondroitin. Collagen is the main structural protein contained in cartilage. Among the most effective forms of collagen is Undenatured Type II (UC-II) collagen. Glucosamine hydrochloride and chondroitin sulfate are two well-known supplements for healthy joints and bones that work even better together. 

 

 Farlong Pharmaceutical's JointEase with UC-II® is a supplement for healthy joints made of these very same all-natural ingredients. The Type II collagen it contains is produced from chicken cartilage by use of a patented, low-temperature process to retain maximum potency. Use Farlong's JointEase supplement for healthy joints to increase flexibility and mobility, get rid of joint pain, and promote overall joint health. It also nourishes your nails and hair.