Well did Run 1, Day 2, yesterday and tried to run a bit faster on my one minute run sections. Big mistake. Woke up this morning with awful lower back pain. So took one paracetamol and put on some 5% Ibuprofen Gel and 15 minutes later was fine.
So looked up before running stretching exercises and after running stretches and will,be dong them in future and will slow down a bit, well until about week 5, Hee Hee.
Reckon it should work.
Cathy, please don't be worrying about speed at any stage of the programme - it is all about building strength and stamina as you gradually extend your running times.
Your body is bound to rebel at the unaccustomed activity. Jury is divided on pre-run stretching but post run it will definitely help guard against stiff muscles.
Some form of strengthening exercises are a really good idea on non running days. Pilates or yoga are helpful and there are some Strength and Flex podcasts that you can download from here.
Keep going!
Our leader at running club always emphasises to us the importance of dynamic (moving) stretches before runs and static stretches after. As distance builds you'll need them! But don't worry about speed just yet 😊
I do full joints warm up , dynamic, top to toe, before I run, and post run stretches. It works for me. Also I know once I start my pre run top to toe, I am definitely in my running mode!
Started my first run today and my journey. 
Post one, start of the journey!
stepping stone started!
Longest run for me ever plus first time running in heavy rain!
Starting journey
