We’ve teamed up with fitness manager Luke Sweeney, from Everyone Active’s Fareham Leisure Centre, to help you get in shape for the Great South Run.
Today Luke talks about the importance of good technique, plus there’s week six of the training programme.
Good posture is key to efficient running. Carrying poor posture from your working day into your training will put extra strain on the leg muscles and can contribute to back pain and shin splints.
Running tall makes it easier to run efficiently and control your breathing.
For a quick fix, focus on keeping your head upright. Looking ahead, rather than down at the ground, will also improve your posture.
Perfecting your leg movement is important but don’t forget your arms.
Efficient arm movement can improve your rhythm, aid balance and increase your speed. Relax your shoulders and allow arm movement to flow – tension can hinder you from moving your arms correctly.
· Monday: Walk one mile. Then run for three minutes, walk for two minutes. Do this five minute sequence 10 times. Walk for five minutes.
· Tuesday: Walk one mile. Then run for 20 minutes, walk for five minutes, run for 20 minutes, walk for five minutes.
· Wednesday: Rest day.
· Thursday: Walk one mile. Then run for five minutes, walk for two minutes. Do this seven minute sequence five times. Walk for five minutes.
· Friday: Rest day.
· Saturday: Walk one mile. Then run for 15 minutes, walk for five minutes. Do this 20 minute sequence three times.
· Sunday: Rest day.
Programme by Body Fusion on-form sports therapy clinic, in association with Everyone Active Fareham, the Body Fusion website