W1R2

[Lottie74]

Really pleased that I managed to add another 90 seconds running time to this run, could of probably managed more but experiencing a tightness in my lower calf. Is this normal?

[Instructor57 Graduate]

Well done 👍

Are you doing the DYNAMIC warm ups before your run AND the static stretches afterwards ?

I had quad problems on week 1 run 1 simply because I hadn't done them .

But no problems since .

You will find them on this site in a link from the 'how to run couch to 5K'

Hope that helps

[Lottie74 in reply to Instructor57]

I’ve done the static stretches but had missed the warm ups... will do that on Monday

Thank you!

[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