Wk 4 run 3 ✅

[Foxyblue]

Found it tough today, calves screaming a bit, until the final run strangely so found a reserve of energy and picked up the pace for the last couple of minutes.

Then looked at my Adidas app and we’d actually improved our pace on every run! I’m not worried about speed at this point but it was reassuring to see improvement and really nice to know we are now running faster than walking 😂 still not what you’d call fast (if I ran at my pace for 5k it’d take about 45min) but I’d be over the moon with that as running for 45min non stop would be such an achievement!

I still can’t quite believe I’m doing this at all after about 15yrs of total inactivity (and I wasn’t that active before then really 🙈) but the most surprising bit is how much I’m enjoy 😄

[IannodaTruffe Mentor]

Well done.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[Foxyblue in reply to IannodaTruffe]

Thanks, I alway stretch before and after and on rest days but I definitely wasn’t holding the stretch post run for as long as that so will do from now 👍

[IannodaTruffe Mentor in reply to Foxyblue]

Are you doing dynamic stretches pre run?

[Foxyblue in reply to IannodaTruffe]

Yes I read that holding static stretches before the run can be bad for you, is that wrong 😱 I have been doing dynamic stretching before the run and on the rest days

[Tipee Graduate]

Just done my wk4 run 3 and felt exactly the same calves were screaming after the first of the 5 mins but found a bit of extra energy in the final min 😀 bring on wk 5