Training Guide It is really important to look after your feet - try and wear supportive and well cushioned trainers - if you need some advice, pop in and see those good folks at 'Sportsworld'! 5-MINUTE STRETCHES We really recommend you do these 5 stretches after every training session. You need to do each of the 5 stretches on both sides. Hold each stretch for at least 20 seconds. The simple rule is if you cannot feel it you are not stretching, so take it just to the point of tension then hold. | |
QUADRICEPS | ![]() |
| SIDE STRETCH Start by crossing your right leg over to the left, lean to left and then stretch your right arm above. Change legs & repeat. | ![]() |
| GLUTES Stand with your feet shoulder-width apart. Place your right ankle across your left leg, just above the knee. Using a table or chair for support, drop your bottom to create a right angle with your left leg. You should feel a stretch in your right buttock. Change legs & repeat. | ![]() |
| CALVES Holding onto a support such as a chair or desk, stand with your feet a stride length apart. Your front knee should be bent and your back knee straight. Push your back heel into the floor to stretch your calf. To stretch your lower calf, bend your back knee towards the floor. Change legs & repeat. | ![]() |
| HAMSTRINGS Stand with your feet parallel, about a foot apart. Keep your front leg straight and bend your back leg. Push your hips back & away from your front foot. You should feel a stretch in the hamstring of your straight leg. Change legs & repeat. | ![]() |
RUN EASY WEEK ONE
TRAINING TIPS You have 3 areas to think about – feet, body & skin. FEET wearing proper training shoes when you exercise is a great investment as they are designed for comfort and cushioning. BODY comfort is key. Most important is to ensure you are wearing a comfortable, supportive bra. SKIN in the UK we take national pride in moaning about the weather so it is important to remember that even short periods of time in the sun can cause damage. DRINK The 10th May could be a warm day (we live in hope after last year!) so get used to drinking on the move in training by carrying a small bottle of water. SPEED we are all different, so when you are training, or on the day you should only think about your own pace. A good way of judging your speed is a ‘talk test’. If you can chat to somebody as you walk or run you have the pace pretty much spot on. | |
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