We’ve teamed up with Luke Sweeney, fitness manager at Everyone Active’s Fareham Leisure Centre, to help you get in shape for the Great South Run on October 30.
Here’s his guide to warming up and cooling down – plus week two of the training programme.
n Warm up
Your priority before each run is always to warm up. Do steady walks, short shuttle runs between two points, progressing to heel-to-buttocks and high knees on the spot stretches, only then incorporating some gentle movement type stretches.
n Cool down
This is extremely important as just stopping is not good for you. Remember, blood is circulating around the body at the intensity you’ve been exercising at, so just stopping could make you feel faint. An easy jog after a hard session has been shown to speed recovery by helping to remove lactic acid. After you cool down, stretch your muscles properly.
Today: Walk 1.5 miles. Run for five minutes. Walk for five minutes, Repeat this three times and then walk one – two miles.
Tuesday: Walk 3 – 5 miles.
Wednesday: Rest day.
Thursday: Walk 1 mile. Run for three minutes every half-mile until you reach 3.5 miles. Walk 0.5 miles.
Friday: Rest day.
Saturday: Walk 1.5 miles. Run for five minutes. Walk for five minutes. Repeat this three times and then walk 1 – 2 miles.
Sunday: Rest day.
Weekly total – 18 – 20 miles.
n Body Fusion sports therapy clinic, in association with Everyone Active Fareham (body-fusion.com)