From Couch to 5K

5K Training Tips

Tips for Couch to 5K Training

A guide to help you get from the sofa to the starting line.

Setting a clear, achievable goal for yourself — like participating in a 5K race, for example — can be the first step toward creating a healthier life.

A 5K is a 5 kilometer, or 3.1 mile, road race. Though a 5K is considerably easier to run than a half marathon or marathon, it still requires training and preparation for you to make it across the finish line.

Follow these tips from Neil M. Patil, MD, sports medicine doctor with Shea Orthopedic Group, part of KentuckyOne Health, and James Rollins, MD, orthopedic surgeon with KentuckyOne Health Orthopedic Associates, to help you on your way to conquering a 5K.

Sign Up

For some people, the hardest part is getting started. Signing up for an event like a 5K, even if it’s several months down the road, will help get you motivated.

Get the gear

Don’t skimp on good running shoes. They may be more expensive, but high-quality running shoes can help prevent joint problems sometimes caused by running.

Start slow

If you haven’t run before, it will probably take some time to get used to the activity. Give your body time to adjust. Start with what you can do, even if it’s just walking, and gradually increase your activity 10 percent each week. This will help you avoid overuse injuries.

“It’s never too late to become active. Even if you have chronic pain or other issues holding you back, a trainer or physician can help find activities suited to your needs and abilities,” said Dr. Patil. “Don’t let fear hold you back.”

Work Together

Tell others about the 5K you’ll be running. Better yet, ask someone to run it with you. This will give you a training buddy to help keep you accountable.

Go at Your Own Pace

It may be called a “race,” but that doesn’t mean you fail if you don’t finish near the top. Run, jog or walk if you need to. The goal is to finish.

“Tight hamstrings can cause lower back pain, meaning it is very important to stretch prior to and after finishing a run,” said Dr. Rollins. “You don’t have to run faster than everyone. Pick your own pace, and walk if your body is telling you to stop,” said Dr. Rollins.

Receive more health and wellness news and information by signing up for your free subscription to One Health magazine

Join KentuckyOne Health Sports Medicine Care Wednesday, July 26 at Medical Center Jewish Northeast for the free Training Program Kickoff for this year’s Urban Bourbon Half Marathon. Learn more and register to attend today. 

High School Football Player Gets Back in the Game After Torn ACL

High School Football Player Back in the Game After Torn ACL

High School Football Player Gets Back in the Game After Torn ACL

Since the young age of 5, Jaylon Conwell has loved sports, especially football. The now 17-year-old plays for the Pulaski County High School football team, and was part of the team when it won its first state championship in 2014.

Jaylon ConwellThe Pulaski County Maroons defeated Graves County 14-7 in the state championship game, and Jaylon helped score the two touchdowns for the win. While the team was thrilled to win, Jaylon dreamed of bringing home another state title.

For several years, the Maroons have made it back to the state tournament. It was in the 2015 playoff game before the state championship, however, where Jaylon encountered a setback – a torn ACL as another player’s helmet hit his knee. While the team made it to the state championship again, and lost, Jaylon was thinking about recovery and getting back on the field again for his senior year.

“Jaylon was determined to make it back to the state championship,” said Georgia Reed, Jaylon’s mother. “It usually takes nine months to recover from an ACL tear. Jaylon did it in eight months.”

All summer long, as students were enjoying time off from school, and the football team was training for the approaching season, Jaylon was working with Dr. Jay Shah with KentuckyOne Health Orthopedic Associates in London. He never lost his focus of returning to the field for his last season at Pulaski County High School, and returning to the state championship.

Returning to the Field

After working with Dr. Shah and going through rehabilitation, Jaylon was able to return to the football team this year for his final season. There have been minor setbacks on the field, including a shoulder sprain, but every step of the way, Dr. Shah has been there to help Jaylon. The leading rusher has even found a friend in his doctor, who has showed up at games to support Jaylon.

“Now, Jaylon is even interested in working in the medical field someday,” said Reed. “He’s considering being an orthopedic surgeon, like Dr. Shah. Jaylon is thankful that Dr. Shah helped him to return to the sport he loves, and is interested in doing the same for others.”

Jaylon plans to attend college within the state of Kentucky next year, and will continue to pursue his love of football. Thanks to Dr. Shah, his dream to return to the football field in time for his senior year was reached.

Dr. Jay Shah is an orthopedic surgeon with KentuckyOne Health Orthopedic Associates at Saint Joseph London.

How to Become More Physically Fit [Video]

How to Become More Physically Fit

Are you making a new year’s resolution to become more physically fit? If so, KentuckyOne Health Sports Medicine specialist Jason Bracco has some tips to help you succeed.

The key is really about progressive loading so starting slow and gradually increasing the level of challenge. It usually takes about 21 days to build a habit. Then what you see is that they start to recognize the improved quality of life. They can do more. They feel better.

If you do suffer an injury don’t wait to seek care.

We have a sports medicine urgent care facility at Medical Center Jewish Northeast that’s open after hours and provides an evaluation and even a referral for physical therapy. We do a lot of the same things that we do with the athletes that we care for.