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STAYING ON TRACK PAGE | 4Kate's Running Tips12345678If you’ve never run before, it will be difficult the first fewtimes. It’s normal to feel horrible and be out of breath asyour body isn’t used to running movements. Don’t give up, ifyou continue to go out, you will improve!5 minutes or 2 hours, EVERY run is better than nothing.Even if you don’t feel like it, put your PE kit on anyway, you may justgo out after all. No matter how long or fast, give yourself a pat on the back!New runners always start off running too fast. This will only result in your running out ofsteam. SLOW DOWN! Even if it feels like you could walk faster, it’s important not to rushlike you are in a race. You can always speed up when you get fitter.STRETCH BEFORE AND AFTER! It’s boring, but your body will thank you for it and it’slikely you will be in pain if you don’t.If you think you may like it, invest in a good pair of running trainers, they don’t have to costthe earth. You can get all kinds of running clothes, but you only need decent trainers.Try not to tense your body, let your shoulders relax, unclench your fists, don’t swing yourarms side to side, but try and swing them out in front (not too much) with your elbows in,this will propel you forward.If you have never run and don’t do a lot of exercise, even running a minute may seemimpossible, but if you continue training, YOU WILL be able to do this, and longer!Lastly, NOTICE HOW YOU FEEL after a run, your body may feel in pain, but running is agreat way to produce endorphins, lifting your mood and helping maintain good wellbeing.Rachel's running again!I bought a running machine with the train fare not spenttravelling to work. I used to run many years ago but got wellout of the habit. I have had a bad knee for a while and thismade me even less mobile and I put on a lot of weight. I amtaking it slowly but my knee is holding it out and I'm reallyenjoying listening to music and having 30 minutes to myself(kids parked in front of Disney!). I feel happier and healthier- if I can do this, anyone can! Rachel
STAYING ON TRACK PAGE | 5Daily stretching with KateRegular stretching can increase blood and nutrient flow, making us feelenergised and more motivated. You may struggle with some of these exercises,so listen to what your body is telling you and stop if you feel uncomfortable.Take each stretch slow, there’s no rush!Sun salutationStand straight, feet together, shoulders relaxed. Taking a deep breath,reach up as high as you can, take your time! Wiggle your fingers whenyou get to the top and when you feel you have had a good stretch, ‘flop’and let your arms and head drop while breathing out.Upper arm stretchStanding or sitting, raise your arm up, grab the left armwith the right and pull until you feel a good stretch inyour upper arm. Swap sides.Sit down stretchSit on the floor if you can. Taking a deep breath, extend your armsabove your head, exhale and reach to your feet (don’t worry if youdon’t get there, touching your knees will do!).Neck stretchSit down or standing up, take your left hand up and over your head totouch your right ear and gently pull to stretch your neck. Then swap.Again, do what you are comfortable with!Tree poseStand straight, fix your gaze on a point to help with balance. Lift one kneeand try and place your foot just below the opposite knee (be careful to notpress your knee). Once you have your balance take three deep breaths.
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