🏋️ how to prepare for a 5K run

Packing a bigger punch than a mug full of cold brew, The BarBend Newsletter is your official Monday pick-me-up.

Here’s what we’re serving up to start your week:

• How to start preparing for a 5K run, regardless of your experience.

• A fitness legend breaks down a simple but effective ab exercise.

• Where whey protein can fit into your workout regimen.

Training Tips

Start Your 5Ks on the Right Foot

Look, we’re like you. It’s hard to even think about jogging when those precious gains are almost always front of mind. Lift heavy, lift hard, and eat a lot, you know? But implementing a little cardio into your routine — especially in the form of some 5K training — never hurt anyone. (As far as we know…)

If anything, it’ll help your overall endurance and apply to all aspects of your fitness. And we’ve got you covered on where to start.

Regardless of your experience level, here’s our breakdown on properly training to run a 5K. Rest assured, it’ll come naturally in time.

Fitness

Channel a Legend’s Basic Ab Workout

As a former six-time Mr. Olympia, you’d think Dorian Yates would dedicate a lot of detail to chiseling his abs. But in a recent social media post, “The Shadow” maintained he kept his core workouts consistent and simple throughout his career.

It was (is?) as follows:

• Bodyweight crunch — Two sets to failure

• Bodyweight reverse crunch — Two sets to failure

Huh. Not exactly reinventing the wheel there, is he? Still, maybe that’s all we need to get those washboard abs we’ve always wanted: good old-fashioned effort. Who knew?

Nutrition

Yes Whey

Giving your body something nutritious after a hearty workout is an essential principle everyone should follow. One of the more popular ways is infusing a drink with a healthy helping of whey protein (in either milk or water — it’s flexible!). But if you’re understandably skeptical about how whey can actually help you reach your goals in the gym, we’re here to quell your concerns.

From a look at what whey protein actually is to improved recovery, we’ve got a look at six potential benefits. After this, you won’t look at your workout aftermaths the same.

The BarBend Business Brief, in partnership with Wodify, brings you expert advice from Wodify’s Retention Intelligence Team and top fitness business owners every Monday.

Today’s advice: Have your clients do the marketing for you

The best marketing in today’s world is by word of mouth (a.k.a. social sharing). Encourage your clients to share their results and come up with a hashtag for your fitness business to get them spreading the word and increasing new client sign-ups!

Wodify just released a Social Share feature that allows clients to post their workout results to social media directly from the Wodify App. When they use #WodifyFit, they have a chance to win a $100 Nobull gift card & more!

Everything Else

Chris Bumstead’s Personal Gym

• Classic Physique Olympia superstar Chris Bumstead is building a private gym for himself. (Must be nice to be a four-time Olympia champ.)

• Powerlifter Wascar Carpio scored a jaw-dropping 1,405-pound raw total during a recent training session.

• And lastly, we’re detailing how the Arnold press can give you stronger, broader shoulders.

Sound Off!

Running Time