Online Booking 24/7

Stop Suffering!

  • Quick n' Easy Online Appointment
  • Book Appointment 24/7
  • Call Office: 915-850-0900.
  • Clinic Hours
  • Monday: 8:30 AM to 7:00 PM
  • Tuesday: 8:30 AM to 7:00 PM
  • Wednesday: 8:30 AM to 7:00 PM
  • Thursday: 8:30 AM to 7:00 PM
  • Friday: 8:30 AM to 7:00 PM
  • Saturday: 8:30 AM to 1:00 PM
BOOK ONLINE 24/7

Functional Medicine* & Wellness Programs

Take or Share our Online Initial History & Patient Registration Form.  We also have convenient  Printable Versions.  Call Us Today: 915-850-0900

TAKE NOW / SHARE*

Functional Medicine®

🔴 Notice: As part of our Acute Injury Treatment Practice, we now offer Functional Medicine Integrative Assessments and Treatments* within our clinical scope for chronic degenerative disorders.   Learn More*   Call Us Today: 915-850-0900

Functional Medicine Explained
Categories: Chiropractic

Preparation & Training for a 10K Race

Share

Thinking of training for a 10K race? This plan is perfect for you if you’ve already mastered a 5K race and you’re a “sometimes” runner who is able to do at least three miles without stopping a couple of days a week, most weeks. The goal for this 10K training plan, which was developed by developed by running coach Paula Harkin, co-owner of Portland Running Company in Oregon, will be to increase your endurance, run for an hour straight, and tackle a 10K by the end of 6 weeks.

RELATED: The 50 Most Gorgeous Running Races in America, State by State

 

The 10K training plan:

This program incorporates a combo of tempo (effort of 7 or 8 on a scale of 1 to 10), and longer runs (effort of 5 or 6 ) to build endurance. “Combining these workouts will help you get faster while also making sure you can cover the distance,” says Harkin. Do a combination of running and cross-training on alternate days. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. Focus on covering the distance, not your pace. Kick off with an easy 2 to 3 mile run. Over 6 weeks, try to work up to running 6 miles.

How to train smarter for your 10K race

1. Make three the magic number. If you’re used to running twice a week, says Jonathan Cane, an exercise physiologist and co-founder of City Coach Multisport in New York City, “three times is your sweet spot—. You’ll get a big bump in both speed and endurance, but it’s not so much more that you’ll risk getting injured.” And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.

2. It’s OK to hit the treadmill. Some running purists say there’s no substitute for the outdoors, but all things being equal, “your heart and lungs don’t really know the difference between the road and the treadmill,” says Cane. So if it’s late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the “on” button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.

3. Turn down the music. Yes, pumping JT through your earbuds can power you up that hill, but don’t forget to tune in to how your body feels. “At this stage, you know you can already run for a while,” says Cane. “But it’s important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort.”

For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .

Chiropractic and Athletic Performance

Many athletes who are injured performing their specific sport or physical activity, frequently seek treatment from chiropractors. Chiropractic care focuses on the prevention, diagnosis and treatment of injuries and conditions affecting the musculoskeletal and nervous system. While chiropractic is a safe and effective form of conservative care for a variety of ailments, chiropractic can also be utilized to enhance athletic performance.

 

TRENDING TOPIC: EXTRA EXTRA: New PUSH 24/7®️ Fitness Center

 

 

Dr. Alex Jimenez

Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal mobility, posture control, health Instruction, functional fitness, and structural conditioning. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility.

Published by

Recent Posts

Intestinal Permeability and Disease

Increased intestinal permeability is the gateway to autoimmune diseases. It has become well-known that intestinal… Read More

November 27, 2020

Testing for Wheat Sensitivities

Gluten related diseases are a global phenomenon. The numbers are outstanding; 10% of the global… Read More

November 27, 2020

Screening Technology in Gut Imbalances

Our gastrointestinal tract hosts more than 1000 species of bacteria that work symbiotically with us… Read More

November 25, 2020

Neuro-Diagnostics

We’ve talked about neuroinflammation and its causes and how the effects of neuroinflammation impact our… Read More

November 25, 2020

The Science of Neuroinflammation

What is Neuroinflammation? Neuroinflammation is an inflammatory response that involves brain cells such as neurons… Read More

November 24, 2020

Nutritional Management: Adverse Food Reactions

As a patient, you will (and you must) see a doctor if you ever present… Read More

November 20, 2020

Functional & Physical Medicine & Nutritional Specialist*

Online History & Registration 🔘
Call us Today 🔘