Welcome to our STAMINA DEVELOPMENT programme!
BEFORE YOU START
Running is a repetitive, high impact physical activity, so it’s important to evaluate your fitness and form before you start. This will lower your risk of injury and give you the confidence to take on our STAMINA DEVELOPMENT programme.
Follow this simple test for your muscles and joints:
• Jump from one leg to the other for 1 min
• Repeat 3 times with a 1 min rest in between
• Perform a single leg jump on the spot for 1 min. Switch sides
• Repeat 3 times on both legs
If you completed these tasks without any joint pain, you’re ready for our to start your training.
Important:
To ensure you can complete the programme without getting injured, it is important to follow the steps set out for you. The programme is designed with walk/run intervals and plenty of rest days – so don’t be tempted to run more “because you feel like you can” or miss out on your rest days.
Activation & Stretching
It is also very important to cool down and stretch after your run. This will allow your heart rate to fall gradually and restore the range of movement in those muscles that were heavily used. Finish every running session with an easy 5-10 mins walk and stretching. Here are our top five post run stretches.
Terminology
If any of the words or phrases used in the programme aren’t familiar to you, just go to our terminology page where they will all be explained.
WARM UP
Preparing your muscles and cardiovascular system before a run minimises injury and improves your performance, so don’t forget to warm up by activating and stretching your muscles. This is especially important if you spend many hours sitting down, because key running muscles get shortened in that position. Try to set aside 10 minutes for your warm up – here is a great routine to get you ready for your run.
COOL DOWN
It is also very important to cool down and stretch after your run. This will allow your heart rate to fall gradually and restore the range of movement in those muscles that were heavily used. Finish every running session with an easy 5-10 mins walk and stretching. Here are our top five post run stretches.
WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR