W4R2

[Quigs]

Another day another run closer to the end goal. Definitely challenging me this week or at least the last 5 minutes of the run are.

Tonight I got off the flat and had a few climbs just to keep it... erm... interesting... mind you I did come to the conclusion I’m quite happy with the the ‘mundane’ flat, but that said, running at an incline is part of the process and flats are tackled with a bit more confidence with the hill experiences.

Only grumble I really have from today’s run was feeling my lower back muscles tighten to the point I thought they were going to spasm so I need to start looking into that a bit, do not need that to close out a session.

[Hidden]

Well done.Take care of your back👍 Impressive credentials and support to the forum.

[Sadie-runs Graduate]

Have you considered some core strengthening exercises? The longer I get sucked into this running lark (I graduated 4 months ago) the more I am understanding and appreciating strength training, especially the core. A strong core supports your back! I am doing my first Pilates class this Thursday. 😬 Running is clearly a gateway drug to other forms of exercise...

[Oldfloss Administrator Graduate]

Take it steady... as the runs get longer, make sure you up your stamina and strength exercises on rest days

Try these stretches after each and every run..

nhs.uk/Livewell/c25k/Pages/...

Well done you

[alikayV Graduate]

Well done Quigs! I’ve yet to do W4R2 and must admit to some trepidation as I found it quite a big step up from W3. Might try and have a go when u get in from work tomorrow. Pilates tonight was a lovely relief - lots of stretching as well as some challenging core stuff. Onward and upwards! Keep those posts coming! 🏃‍♂️🏃‍♀️

[Razouski]

Well done Quigs but look after your back and core work will definitely help.

Don't feel you have to fit hills in yet, but I know it feels good to have a change of route. Just make sure you shorten your stride and take the hills really slow. One of the hills I ran up this morning I kept a jogging action but to be honest I probably could have walked up it faster. My strides were minuscule, but I got to the top without stopping running (technically speaking).