Week 2: Start Running
Monday – Learn the Basics
You’re about to start running. During this week, every time you set off, perform these six checks: 1. Start with your head up and make sure you are facing forward not looking around. 2. Check that your shoulders are relaxed. 3. Make sure elbows and hands are at waist level – keep them loose but not floppy. 4.When you begin to move, propel yourself forward, as if you are falling (but not!). 5. Take strides that feel natural to you. 6. Breathe with a natural rhythm.
Monday – 5K Walk
Plan your route on the Nike+ Running app or at runningmap.com. Think about everything you’ve learned and walk your way round. Walking takes longer, but it will give you a confidence boost; remember, if you’ve walked 5k, you can run it – it’s just a question of speed.
Wednesday – Watch ELLE’s Leg and Glute Strengthening video with Moses
Saturday – 1.5K Walk-Run
Plan a short route and this time incorporate some gentle jogging. Don’t run fast and remember you can slow to a walk when it gets tough – just start running again when you have your breath back.