[et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” admin_label=”Header” _builder_version=”4.16″ use_background_color_gradient=”on” background_color_gradient_direction=”90deg” background_color_gradient_stops=”#fb6719 50%|#262d3f 50%” background_color_gradient_start=”#fb6719″ background_color_gradient_start_position=”50%” background_color_gradient_end=”#262d3f” background_color_gradient_end_position=”50%” background_image=”https:\/\/carolinaona.com\/staging\/wp-content\/uploads\/2018\/11\/personal-trainer-01.png” background_size=”contain” background_position=”bottom_right” custom_padding=”10vw||0||false|false” custom_padding_tablet=”” custom_padding_phone=”40px||40px||true|false” global_colors_info=”{}” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(0,0,0,0.3)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)”][et_pb_row column_structure=”1_2,1_2″ use_custom_gutter=”on” gutter_width=”1″ make_equal=”on” padding_top_bottom_link_2=”true” padding_left_right_link_2=”true” _builder_version=”4.16″ width=”92%” max_width=”92%” custom_padding=”0|0px|0|0px|false|false” animation_style=”zoom” animation_direction=”right” animation_intensity_zoom=”4%” box_shadow_style=”preset3″ box_shadow_vertical=”20px” box_shadow_blur=”120px” box_shadow_spread=”-10px” box_shadow_color=”rgba(0,0,0,0.4)” use_custom_width=”on” width_unit=”off” custom_width_percent=”92%” global_colors_info=”{}” box_shadow_vertical__hover_enabled=”on” box_shadow_vertical__hover=”40px” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out”][et_pb_column type=”1_2″ _builder_version=”4.16″ background_color=”#ff4c00″ use_background_color_gradient=”on” background_color_gradient_type=”circular” background_color_gradient_direction_radial=”bottom right” background_color_gradient_stops=”#fb6719 0%|rgba(255,255,255,0) 100%” background_color_gradient_start=”#fb6719″ background_color_gradient_end=”rgba(255,255,255,0)” background_image=”https:\/\/carolinaona.com\/staging\/wp-content\/uploads\/2019\/02\/5k-Part-1.jpg” background_repeat=”repeat” background_blend=”overlay” custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_divider show_divider=”off” _builder_version=”4.16″ height=”200px” global_colors_info=”{}”][\/et_pb_divider][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.16″ use_background_color_gradient=”on” background_color_gradient_type=”circular” background_color_gradient_direction_radial=”bottom left” background_color_gradient_stops=”rgba(255,255,255,0.91) 0%|#262d3f 83%” background_color_gradient_start=”rgba(255,255,255,0.91)” background_color_gradient_end=”#262d3f” background_color_gradient_end_position=”83%” custom_padding=”10vw|40px|10vw|40px” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_divider color=”#fb6719″ divider_weight=”2px” _builder_version=”4.16″ max_width=”140px” module_alignment=”right” height=”10px” locked=”off” global_colors_info=”{}”][\/et_pb_divider][et_pb_text disabled_on=”off|off|off” admin_label=”Title” _builder_version=”4.19.4″ text_font=”||||||||” text_font_size=”20px” text_letter_spacing=”1px” header_font=”|700|on|on|||||” header_font_size=”100px” header_2_font=”|700|on|on|||||” header_2_font_size=”4vw” header_2_letter_spacing=”0.12em” header_2_line_height=”1.4em” text_orientation=”center” background_layout=”dark” max_width=”150%” custom_margin=”|||-20vw” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px” custom_margin_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_delay=”100ms” animation_intensity_slide=”10%” header_2_font_size_tablet=”7.5vw” header_2_font_size_phone=”7.4vw” header_2_font_size_last_edited=”on|phone” text_text_shadow_style=”preset3″ header_text_shadow_style=”preset3″ header_2_text_shadow_style=”preset3″ header_2_text_shadow_horizontal_length=”-0.14em” header_2_text_shadow_vertical_length=”0.07em” header_2_text_shadow_blur_strength=”0.75em” header_2_text_shadow_color=”#262d3f” locked=”off” global_colors_info=”{}”]<\/p>\n
[\/et_pb_text][et_pb_button button_url=”\/appointment-request-form\/” button_text=”Request An Appointment” button_alignment=”center” _builder_version=”4.19.5″ custom_button=”on” button_text_size=”18px” button_bg_color=”#fb6719″ button_border_width=”0px” button_border_color=”#ff4c00″ button_border_radius=”100px” button_letter_spacing=”1px” button_font=”|900|on|on|||||” button_icon=”$||divi||400″ button_on_hover=”off” background_layout=”dark” custom_margin=”20px|||” custom_margin_tablet=”|||0px” custom_margin_last_edited=”off|desktop” custom_padding=”20px|50px|20px|30px|true|false” animation_style=”fade” animation_direction=”left” animation_delay=”300ms” hover_enabled=”0″ button_text_size_tablet=”” button_text_size_phone=”12px” button_text_size_last_edited=”on|phone” box_shadow_style=”preset3″ box_shadow_blur=”50px” box_shadow_spread=”-12px” box_shadow_color=”#ff4c00″ locked=”off” global_colors_info=”{}” button_text_size__hover_enabled=”off” button_text_size__hover=”null” button_one_text_size__hover_enabled=”off” button_one_text_size__hover=”null” button_two_text_size__hover_enabled=”off” button_two_text_size__hover=”null” button_text_color__hover_enabled=”off” button_text_color__hover=”null” button_one_text_color__hover_enabled=”off” button_one_text_color__hover=”null” button_two_text_color__hover_enabled=”off” button_two_text_color__hover=”null” button_border_width__hover_enabled=”off” button_border_width__hover=”null” button_one_border_width__hover_enabled=”off” button_one_border_width__hover=”null” button_two_border_width__hover_enabled=”off” button_two_border_width__hover=”null” button_border_color__hover_enabled=”off” button_border_color__hover=”null” button_one_border_color__hover_enabled=”off” button_one_border_color__hover=”null” button_two_border_color__hover_enabled=”off” button_two_border_color__hover=”null” button_border_radius__hover_enabled=”off” button_border_radius__hover=”null” button_one_border_radius__hover_enabled=”off” button_one_border_radius__hover=”null” button_two_border_radius__hover_enabled=”off” button_two_border_radius__hover=”null” button_letter_spacing__hover_enabled=”on” button_letter_spacing__hover=”6px” button_one_letter_spacing__hover_enabled=”off” button_one_letter_spacing__hover=”null” button_two_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover=”null” button_bg_color__hover_enabled=”off” button_bg_color__hover=”null” button_one_bg_color__hover_enabled=”off” button_one_bg_color__hover=”null” button_two_bg_color__hover_enabled=”off” button_two_bg_color__hover=”null” box_shadow_color__hover=”rgba(255,76,0,0.63)” box_shadow_color__hover_enabled=”on” custom_padding__hover=”|50px||30px||false” box_shadow_blur__hover=”80px” box_shadow_blur__hover_enabled=”on” sticky_enabled=”0″][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”About” _builder_version=”4.16″ background_color=”#fbfcfd” custom_padding=”54px|0px|0|0px|false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”4.16″ text_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”|600|on|on|||||” header_3_font_size=”16px” header_3_letter_spacing=”7px” header_3_line_height=”1.6em” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||0px|40px” custom_margin_tablet=”” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” custom_padding=”|5vw||” custom_padding_tablet=”” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” header_3_font_size_tablet=”4vw” header_3_font_size_last_edited=”off|desktop” locked=”off” global_colors_info=”{}” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]<\/p>\n [\/et_pb_text][et_pb_divider color=”#fb6719″ divider_weight=”2px” _builder_version=”4.16″ max_width=”140px” module_alignment=”left” height=”10px” custom_margin=”|||” animation_style=”fade” locked=”off” global_colors_info=”{}”][\/et_pb_divider][\/et_pb_column][\/et_pb_row][et_pb_row custom_padding_last_edited=”on|phone” admin_label=”About Area” _builder_version=”4.16″ custom_padding=”|40px|10px|40px|false|false” custom_padding_tablet=”” custom_padding_phone=”0|0px||0px|false|true” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ text_font=”||||||||” text_font_size=”18px” text_line_height=”1.5em” header_font=”||||||||” header_2_font=”||||||||” header_2_letter_spacing=”1px” header_3_font=”||||||||” animation_style=”fold” animation_direction=”left” animation_intensity_fold=”5%” animation_starting_opacity=”100%” header_2_font_size_tablet=”” header_2_font_size_phone=”20px” header_2_font_size_last_edited=”on|phone” global_colors_info=”{}”]<\/p>\n Training for a race can add a new challenge and level of excitement to any workout routine. Races occur almost any given weekend all over the Upstate. Running a 5K, or 3.1 miles, is a great distance for beginners and can be trained for in under two months.<\/p>\n There are many training regimens available that will help you prepare for the race. These are important because they show you step-by-step on how to slowly increase your time and intensity spent training. Each week incorporates a mix of walking, running and resting. According to The Mayo Clinic, this combination is essential to prevent fatigue and injury. Common running injuries include muscle strains and meniscus tears. A good portion of the first few weeks is devoted to walking as your body will gradually adjust and you will be able easily to increase the amount of time spent running. Relatively all schedules outline the first two weeks described below:<\/p>\n \u2022 Alternate running and walking for at least 30 minutes four days each week Rest is especially important in the recovery process for your body. According to Elizabeth Quinn, a sports medicine expert, \u201crest is essential to high-level performance and physically necessary to repair, rebuild and strengthen the muscles.\u201d The focus of your 6-week training plan is to build endurance and stamina. According to an article published by Livestrong, endurance allows you to exercise longer and good stamina levels lead to better circulation, energy levels, and overall health. To build both of these you need a gradual increase in your daily physical activity. After your next four weeks, you will be ready for your first 5K!<\/p>\n [\/et_pb_text][et_pb_button button_url=”https:\/\/carolinaona.com\/staging\/news-media” button_text=”Read More Blogs” button_alignment=”center” _builder_version=”4.16″ custom_button=”on” button_text_size=”18px” button_bg_color=”#fb6719″ button_border_width=”0px” button_border_color=”#ff4c00″ button_border_radius=”100px” button_letter_spacing=”1px” button_font=”|900|on|on|||||” button_icon=”$||divi||400″ button_on_hover=”off” background_layout=”dark” custom_margin=”20px|||” custom_margin_tablet=”|||0px” custom_margin_last_edited=”off|desktop” custom_padding=”20px|50px|20px|30px|true|false” animation_style=”fade” animation_direction=”left” animation_delay=”300ms” button_text_size_tablet=”” button_text_size_phone=”12px” button_text_size_last_edited=”on|phone” box_shadow_style=”preset3″ box_shadow_blur=”50px” box_shadow_spread=”-12px” box_shadow_color=”#ff4c00″ global_module=”2200″ locked=”off” global_colors_info=”{}” button_text_size__hover_enabled=”off” button_text_size__hover=”null” button_one_text_size__hover_enabled=”off” button_one_text_size__hover=”null” button_two_text_size__hover_enabled=”off” button_two_text_size__hover=”null” button_text_color__hover_enabled=”off” button_text_color__hover=”null” button_one_text_color__hover_enabled=”off” button_one_text_color__hover=”null” button_two_text_color__hover_enabled=”off” button_two_text_color__hover=”null” button_border_width__hover_enabled=”off” button_border_width__hover=”null” button_one_border_width__hover_enabled=”off” button_one_border_width__hover=”null” button_two_border_width__hover_enabled=”off” button_two_border_width__hover=”null” button_border_color__hover_enabled=”off” button_border_color__hover=”null” button_one_border_color__hover_enabled=”off” button_one_border_color__hover=”null” button_two_border_color__hover_enabled=”off” button_two_border_color__hover=”null” button_border_radius__hover_enabled=”off” button_border_radius__hover=”null” button_one_border_radius__hover_enabled=”off” button_one_border_radius__hover=”null” button_two_border_radius__hover_enabled=”off” button_two_border_radius__hover=”null” button_letter_spacing__hover_enabled=”on” button_letter_spacing__hover=”6px” button_one_letter_spacing__hover_enabled=”off” button_one_letter_spacing__hover=”null” button_two_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover=”null” button_bg_color__hover_enabled=”off” button_bg_color__hover=”null” button_one_bg_color__hover_enabled=”off” button_one_bg_color__hover=”null” button_two_bg_color__hover_enabled=”off” button_two_bg_color__hover=”null” box_shadow_color__hover=”rgba(255,76,0,0.63)” box_shadow_color__hover_enabled=”on” custom_padding__hover=”|50px||30px||false” box_shadow_blur__hover=”80px” box_shadow_blur__hover_enabled=”on”][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|phone” admin_label=”Promo” _builder_version=”4.16″ use_background_color_gradient=”on” background_color_gradient_direction=”90deg” background_color_gradient_stops=”#262d3f 50%|#fbfcfd 50%” background_color_gradient_start=”#262d3f” background_color_gradient_start_position=”50%” background_color_gradient_end=”#fbfcfd” background_color_gradient_end_position=”50%” background_size=”contain” background_position=”bottom_right” custom_padding=”10vw||10vw||true|false” custom_padding_tablet=”||0vw” custom_padding_phone=”0vw||||false|false” global_colors_info=”{}” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(0,0,0,0.3)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)”][et_pb_row column_structure=”1_2,1_2″ use_custom_gutter=”on” gutter_width=”1″ make_equal=”on” padding_top_bottom_link_1=”true” padding_top_bottom_link_2=”false” padding_left_right_link_1=”true” padding_left_right_link_2=”false” _builder_version=”4.16″ custom_padding=”0||0||false|true” animation_style=”zoom” animation_direction=”top” animation_intensity_zoom=”4%” box_shadow_style=”preset3″ box_shadow_vertical=”20px” box_shadow_blur=”120px” box_shadow_spread=”-10px” box_shadow_color=”rgba(0,0,0,0.1)” global_colors_info=”{}” box_shadow_vertical__hover_enabled=”on” box_shadow_vertical__hover=”40px” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out”][et_pb_column type=”1_2″ _builder_version=”4.16″ background_color=”#ff4c00″ use_background_color_gradient=”on” background_color_gradient_type=”circular” background_color_gradient_direction_radial=”bottom right” background_color_gradient_stops=”rgba(251,103,25,0.86) 0%|#262d3f 100%” background_color_gradient_start=”rgba(251,103,25,0.86)” background_color_gradient_end=”#262d3f” background_image=”https:\/\/carolinaona.com\/staging\/wp-content\/uploads\/2019\/01\/Sports-CONA.jpg” background_repeat=”repeat” background_blend=”overlay” custom_padding=”80px|40px|80px|40px” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”4.16″ text_font=”||||||||” text_line_height=”2em” header_font=”||||||||” header_2_font=”|700|on|on|||||” header_2_text_color=”#ffffff” header_2_font_size=”31px” header_2_letter_spacing=”0em” header_2_line_height=”1.4em” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px” custom_margin_last_edited=”off|desktop” header_2_font_size_tablet=”” header_2_font_size_phone=”18px” header_2_font_size_last_edited=”on|phone” header_2_text_shadow_style=”preset3″ header_2_text_shadow_blur_strength=”0.4em” header_2_text_shadow_color=”rgba(255,255,255,0.6)” locked=”off” global_colors_info=”{}” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out”]<\/p>\n [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.16″ background_color=”#ffffff” custom_padding=”80px||10px|” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ text_font=”||||||||” text_font_size=”16px” text_line_height=”2em” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”||||||||” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||40px” custom_padding=”|40px||40px||true” global_colors_info=”{}”]<\/p>\n At CONA, we strive to help our patients reach their desired level of health and wellness and fully believe in the power of physical activity at ALL ages.\u00a0<\/span>Contact us today\u00a0to learn more!<\/span><\/p>\n [\/et_pb_text][et_pb_divider color=”#fb6719″ divider_weight=”2px” _builder_version=”4.16″ max_width=”140px” module_alignment=”right” height=”10px” custom_margin=”|||” custom_padding=”|||||false” locked=”off” global_colors_info=”{}”][\/et_pb_divider][et_pb_button button_url=”\/appointment-request-form\/” button_text=”Schedule An Appointment” button_alignment=”right” _builder_version=”4.19.5″ custom_button=”on” button_text_size=”14px” button_text_color=”#fb6719″ button_bg_color=”#ffffff” button_border_width=”0px” button_border_color=”#ff4c00″ button_border_radius=”100px” button_letter_spacing=”5px” button_font=”|900|on|on|||||” button_icon=”$||divi||400″ button_on_hover=”off” background_layout=”dark” custom_margin=”|||” custom_margin_tablet=”|||0px” custom_margin_last_edited=”off|desktop” custom_padding=”20px|50px|20px|30px|true|false” animation_style=”fade” animation_direction=”left” animation_delay=”300ms” hover_enabled=”0″ button_text_size_phone=”14px” button_text_size_last_edited=”off|desktop” box_shadow_style=”preset3″ box_shadow_blur=”90px” box_shadow_spread=”-12px” box_shadow_color=”rgba(149,173,193,0.46)” locked=”off” global_colors_info=”{}” button_text_size__hover_enabled=”off” button_text_size__hover=”null” button_one_text_size__hover_enabled=”off” button_one_text_size__hover=”null” button_two_text_size__hover_enabled=”off” button_two_text_size__hover=”null” button_text_color__hover_enabled=”off” button_text_color__hover=”null” button_one_text_color__hover_enabled=”off” button_one_text_color__hover=”null” button_two_text_color__hover_enabled=”off” button_two_text_color__hover=”null” button_border_width__hover_enabled=”off” button_border_width__hover=”null” button_one_border_width__hover_enabled=”off” button_one_border_width__hover=”null” button_two_border_width__hover_enabled=”off” button_two_border_width__hover=”null” button_border_color__hover_enabled=”off” button_border_color__hover=”null” button_one_border_color__hover_enabled=”off” button_one_border_color__hover=”null” button_two_border_color__hover_enabled=”off” button_two_border_color__hover=”null” button_border_radius__hover_enabled=”off” button_border_radius__hover=”null” button_one_border_radius__hover_enabled=”off” button_one_border_radius__hover=”null” button_two_border_radius__hover_enabled=”off” button_two_border_radius__hover=”null” button_letter_spacing__hover_enabled=”on” button_letter_spacing__hover=”6px” button_one_letter_spacing__hover_enabled=”off” button_one_letter_spacing__hover=”null” button_two_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover=”null” button_bg_color__hover_enabled=”off” button_bg_color__hover=”null” button_one_bg_color__hover_enabled=”off” button_one_bg_color__hover=”null” button_two_bg_color__hover_enabled=”off” button_two_bg_color__hover=”null” box_shadow_blur__hover=”120px” box_shadow_blur__hover_enabled=”on” box_shadow_color__hover=”rgba(149,173,193,0.29)” box_shadow_color__hover_enabled=”on” custom_padding__hover=”|50px||30px||false” sticky_enabled=”0″][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Testimonials” _builder_version=”4.19.4″ background_color=”#fbfcfd” custom_padding=”0|0px|54px|0px|false|false” custom_width_px__hover=”1080px” custom_width_px__hover_enabled=”1080px” custom_width_percent__hover=”80%” custom_width_percent__hover_enabled=”80%” global_module=”623″ saved_tabs=”all” global_colors_info=”{}” gutter_width__hover=”3″ gutter_width__hover_enabled=”3″ parallax_1__hover=”off” parallax_1__hover_enabled=”off” parallax_2__hover=”off” parallax_2__hover_enabled=”off” parallax_3__hover=”off” parallax_3__hover_enabled=”off” parallax_method_1__hover=”on” parallax_method_1__hover_enabled=”on” parallax_method_2__hover=”on” parallax_method_2__hover_enabled=”on” parallax_method_3__hover=”on” parallax_method_3__hover_enabled=”on” inner_shadow__hover=”off” inner_shadow__hover_enabled=”off” make_fullwidth__hover=”off” make_fullwidth__hover_enabled=”off” use_custom_width__hover=”off” use_custom_width__hover_enabled=”off” width_unit__hover=”on” width_unit__hover_enabled=”on” make_equal__hover=”off” make_equal__hover_enabled=”off” use_custom_gutter__hover=”off” use_custom_gutter__hover_enabled=”off” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(0,0,0,0.3)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)” max_width__hover=”100%” max_width__hover_enabled=”100%” filter_hue_rotate__hover=”0deg” filter_hue_rotate__hover_enabled=”0deg” filter_saturate__hover=”100%” filter_saturate__hover_enabled=”100%” filter_brightness__hover=”100%” filter_brightness__hover_enabled=”100%” filter_contrast__hover=”100%” filter_contrast__hover_enabled=”100%” filter_invert__hover=”0%” filter_invert__hover_enabled=”0%” filter_sepia__hover=”0%” filter_sepia__hover_enabled=”0%” filter_opacity__hover=”100%” filter_opacity__hover_enabled=”100%” filter_blur__hover=”0px” filter_blur__hover_enabled=”0px” mix_blend_mode__hover=”normal” mix_blend_mode__hover_enabled=”normal” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out” hover_transition_duration__hover=”300ms” hover_transition_duration__hover_enabled=”300ms” hover_transition_delay__hover=”0ms” hover_transition_delay__hover_enabled=”0ms” hover_transition_speed_curve__hover=”ease” hover_transition_speed_curve__hover_enabled=”ease” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” background_color_gradient_overlays_image__hover=”off” background_color_gradient_overlays_image__hover_enabled=”off” parallax__hover=”off” parallax__hover_enabled=”off” parallax_method__hover=”on” parallax_method__hover_enabled=”on” background_size__hover=”cover” background_size__hover_enabled=”cover” background_position__hover=”center” background_position__hover_enabled=”center” background_repeat__hover=”no-repeat” background_repeat__hover_enabled=”no-repeat” background_blend__hover=”normal” background_blend__hover_enabled=”normal” allow_player_pause__hover=”off” allow_player_pause__hover_enabled=”off” background_video_pause_outside_viewport__hover=”on” background_video_pause_outside_viewport__hover_enabled=”on” background_color_gradient_stops__hover=”#2b87da 0%|#29c4a9 100%”][et_pb_row _builder_version=”4.16″ custom_padding=”27px|0px|0|0px|false|false” locked=”off” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”4.19.4″ text_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”|600|on|on|||||” header_3_font_size=”14px” header_3_letter_spacing=”7px” header_3_line_height=”1.6em” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||0px|40px” custom_margin_tablet=”” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” custom_padding=”|5vw||” custom_padding_tablet=”” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” header_3_font_size_tablet=”4vw” header_3_font_size_phone=”12px” header_3_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]<\/p>\n [\/et_pb_text][et_pb_divider color=”#fb6719″ divider_weight=”2px” _builder_version=”4.16″ max_width=”140px” module_alignment=”left” height=”10px” custom_margin=”|||” animation_style=”fade” locked=”off” global_colors_info=”{}”][\/et_pb_divider][et_pb_text admin_label=”Title” _builder_version=”4.19.4″ text_font=”||||||||” text_line_height=”2em” header_font=”||||||||” header_2_font=”|700|on|on|||||” header_2_font_size=”34px” header_2_letter_spacing=”0.11em” header_2_line_height=”1.4em” max_width=”600px” custom_margin=”||-10px|30px” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px|0vw” custom_margin_last_edited=”on|desktop” custom_padding=”||0px” animation_style=”slide” animation_direction=”left” animation_delay=”100ms” animation_intensity_slide=”10%” header_2_font_size_tablet=”” header_2_font_size_phone=”23px” header_2_font_size_last_edited=”on|phone” header_2_text_shadow_style=”preset3″ header_2_text_shadow_blur_strength=”0.4em” header_2_text_shadow_color=”rgba(255,255,255,0.6)” locked=”off” global_colors_info=”{}”]<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ custom_padding_last_edited=”on|phone” _builder_version=”4.16″ custom_padding=”0|||30px|false|false” custom_padding_tablet=”” custom_padding_phone=”|||0px” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_testimonial author=”Tori S.” company_name=”Dr. Hoenig” quote_icon=”off” quote_icon_color=”#e6e6e6″ _builder_version=”4.16″ body_font=”||on||||||” body_line_height=”2em” use_background_color=”off” global_colors_info=”{}”]<\/p>\n I am happy with this practice all my questions are answered within 24 hours. Dr. Hoenig is great, his bedside manner is wonderful, he is very thorough, and makes personal calls after surgery to check on patients. I would definitely recommend to family and friends!<\/p>\n [\/et_pb_testimonial][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_testimonial author=”Mindy U.” company_name=”General Practice” quote_icon=”off” quote_icon_color=”#e6e6e6″ _builder_version=”4.16″ body_font=”||on||||||” body_line_height=”2em” use_background_color=”off” global_colors_info=”{}”]<\/p>\n This has been one of my most positive experiences at a Dr’s office. I was treated with respect and love. They made my surgical procedure less stressful and very positive.<\/span><\/p>\n [\/et_pb_testimonial][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_testimonial author=”Lori L.” company_name=”General Practice” quote_icon=”off” quote_icon_color=”#e6e6e6″ _builder_version=”4.19.4″ body_font=”||on||||||” body_line_height=”2em” use_background_color=”off” global_colors_info=”{}”]<\/p>\n These are the best group of doctors that myself & my family have ever been treated by in this field of medicine. They listen to how you feel instead of telling you how you feel. Thank you all for your caring & kindness.<\/span><\/p>\n [\/et_pb_testimonial][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”off|desktop” prev_background_color=”#fbfcfd” disabled_on=”off|off|off” admin_label=”Footer” _builder_version=”4.16″ background_color=”#002f47″ use_background_color_gradient=”on” background_color_gradient_direction=”135deg” background_color_gradient_stops=”rgba(38,45,63,0.8) 0%|#262d3f 100%” background_color_gradient_overlays_image=”on” background_color_gradient_start=”rgba(38,45,63,0.8)” background_color_gradient_end=”#262d3f” background_image=”https:\/\/carolinaona.com\/staging\/wp-content\/uploads\/2018\/12\/Contact-3.jpg” background_enable_image=”off” custom_padding=”0vw||0||false|false” custom_padding_tablet=”170px||50px|” top_divider_style=”ramp” top_divider_height=”3vw” top_divider_flip=”horizontal” top_divider_height_tablet=”80px” top_divider_height_phone=”80px” top_divider_height_last_edited=”off|desktop” bottom_divider_color=”#ffffff” bottom_divider_height=”200px” bottom_divider_repeat=”2x” bottom_divider_arrangement=”above_content” background_color_gradient_stops_tablet=”rgba(38,45,63,0.8) 0%|#262d3f 100%” background_color_gradient_stops_phone=”rgba(38,45,63,0.8) 0%|#262d3f 100%” global_module=”105″ saved_tabs=”all” global_colors_info=”{}”][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" HOW TO TRAIN FOR A 5K: PART 1 OF 3-PART SERIES Part 1 of 3Training for a race can add a new challenge and level of excitement to any workout routine. Races occur almost any given weekend all over the Upstate. Running a 5K, or 3.1 miles, is a great distance for beginners and can […]<\/p>\n","protected":false},"author":19,"featured_media":2193,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":"","_yoast_wpseo_title":"How to Train for a 5K Part 1 of 3 | CONA","_yoast_wpseo_metadesc":"Race training may add difficulty and excitement to every workout. Upstate races practically every weekend. Training for a 5K, or 3.1 miles, may be done in under two months.","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","_yoast_wpseo_canonical":"","_yoast_wpseo_focuskw":"how to train for a 5k part 1 of 3 part series","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","rank_math_title":"How to Train for a 5K Part 1 of 3 | CONA","rank_math_description":"Race training may add difficulty and excitement to every workout. Upstate races practically every weekend. Training for a 5K, or 3.1 miles, may be done in under two months.","rank_math_facebook_title":"","rank_math_facebook_description":"","rank_math_twitter_title":"","rank_math_twitter_description":"","rank_math_canonical_url":"","rank_math_focus_keyword":"how to train for a 5k part 1 of 3 part series","rank_math_robots":null},"categories":[11],"tags":[],"class_list":["post-2212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"_links":{"self":[{"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/posts\/2212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/comments?post=2212"}],"version-history":[{"count":0,"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/posts\/2212\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/media\/2193"}],"wp:attachment":[{"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/media?parent=2212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/categories?post=2212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/carolinaona.com\/staging\/wp-json\/wp\/v2\/tags?post=2212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Part 1 of 3<\/h3>\n
WEEK ONE AND TWO:<\/strong><\/h2>\n
\u2022 Challenge yourself on the 5th or 6th day to walk\/run 3.5 miles
\u2022 Allow two days of rest one before your challenge day and one at the end of your week<\/p>\nMake an Appointment
with A CONA Specialist!<\/h2>\nwhat Our Patients Are Saying<\/h3>\n
Read Their Success Stories<\/h2>\n