Before we move into Week Three, I hope you have made the time to start a training diary. Last week we explained that you can download the diary from the Get Running website, or create your own at home. Really make the effort to do this.
We will discuss new topics and have lots more tips each week, so keeping track in your diary will make it a lot easier for future reference.
Focus on running, posture and breathing: One of the most important points of the Chirunning technique for pain-free running is posture. So many of us slouch over when we are running. It’s important to remember to keep yourself tall and use your skeleton, core muscles and upper body to take pressure off your legs. As an added bonus, running tall will expand your lung capacity and make your breathing easier. Check out the video to show you how to move your body into the correct position for running.
Incorporate short bursts of speed: Rather than doing a few faster minutes at the end of your run during our midweek session this week, we incorporate one-minute sections of faster running every five minutes. Be careful not to go too fast: you want to maintain an even pace for the full minute and still be able to continue running for the rest of the session. Try a gradual increase in pace initially, until you know what feels right for your body. You will get more opportunities to practise this in the coming weeks.
Make time for your stretches: This week we have a bonus stretching video for you, which you can play on your phone while you are doing your stretches. That way you won’t cut corners on the time stretching or forget any of the stretches. Try it out at the end of your run and notice the difference to how your body feels the next day.
Warmup and cooldown: Be sure to warm up with a brisk five-minute walk before you start running. At the end of your run, I would like you to walk for five minutes to cool down. After your run please also do the three stretches in the Week One video. Hold each for 30 seconds and you will help loosen out the muscles that tightened up when you were running.
Homework: We will have three runs each week. Spread them out through the week to allow the body to recover.
Week Three Training Plan
Homework 1
- Warmup: A brisk five-minute walk
- Run/walk session: A 30-minute run with the last three minutes faster
- Cooldown and stretch: A five-minute walk and three stretches
Homework 2 (a day or two after Homework 1)
- Warmup: A brisk five-minute walk
- Run/walk session: A 30-minute run comprising five sessions of five minutes slowly followed by one minute faster
- Cooldown and stretch: A five-minute walk and three stretches
Homework 3 (a day or two after Homework 2)
- Warmup: A brisk five-minute walk
- Run/walk session: 35 minutes run; try a new route
- Cooldown and stretch: A five-minute walk and three stretches
Best of luck.
I’ll be back with you next week to see how you are getting on.
