W4R1 all done ✅ 🏃🏻‍♀️🏃🏻‍♀️

[slaweksam]

I was dubious if I could do it but still pulled through. hardest bit was a stitch that nagged me for the final run. How do you work through that?

[Burrows79 Graduate]

I found breathing deeply, in through the nose and out through the mouth helps

[MrNiceGuy]

Ensure that shoulders remain low and relaxed throughout your run, resisting the urge to lift them closer to your ears, especially towards the end of the run, since raising the diaphragm impacts upon expansion of the lungs, resulting in a shallow breathing technique.

If you find the above to be true (hunching of the shoulders), you're probably running too fast, so slow down and take it easy, since speed will come once running fitness/stamina has developed sufficiently.

When seeking to increase distance/the period that you run before rest is required, you have to run slower, since doing so improves the ability of the muscles to repeatedly process oxygen.

Through measured adaptation, while always working within current fitness levels, you develop from a non-runner to one who is able to run continuously for 30 minutes and beyond.

Upon being able to run continuously for 30 minutes, only then can you begin to think about introducing speed.

In the interim, simply enjoy lacing up and working your way through the programme.