Week 4 day 3 completed: It was hard going after... - Couch to 5K

Couch to 5K
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Week 4 day 3 completed

heledw
heledwGraduate
โ€ข5 Replies

It was hard going after 5 or so hours sleep but it's done

Rest day today and commence week 5 Monday or Tuesday

Stretching needs to be improved, what stretching should I be doing

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Slinkyminky
SlinkyminkyGraduate

Well done

Week 5 here you come!! Think you'll like week 5 x

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Bluebirdrunner

Well done heledw.๐Ÿ˜Š

Drink plenty of water afterwards and I do hamstring, calf and quad stretches. Just a couple on each leg.

I also find toe lifts and heel drops useful.You can do these on the bottom stair. Raise up onto your toes, hold and relax.Repeat.

With your heels sticking out from the edge of the step GENTLY lower your heel a little to feel the stretch. Hold then release. Repeat.

You can do these one foot at a time too with the other leg lifted.

Week 5 is a good one. Good luck. ๐Ÿ˜Š

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heledw
heledwGraduate
in reply to Bluebirdrunner

Going to practice these, are there any sites that demonstrate stretches I should do

As want to do this without damaging myself ...

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Bluebirdrunner

There are pictures/ descriptions of these stretches on the healthunlocked live well nhs c to 5k website.. called stretches to do after a run...sorry Im not sure how to paste a link on my phone...

Only do these when your muscles are already warm i.e after your run.

Hope this is helpful.๐Ÿ˜Š

Someone else will probably be able to give you a link.

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heledw
heledwGraduate
in reply to Bluebirdrunner

Thank you

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