We rejoin Linda Barker and our Mums on the Run to find out how they're getting on in week 2 of training!
Jane Wake answers viewers' questions
Should I stretch to warm up?
Yes and no! You need stretch but not in the traditional sense which slows you down and decreases body temperature. Instead you have to do dynamic stretching which keeps the body warm whilst increasing range of movement around a joint. Follow our warm up guide for how to do a dynamic warm up and stretch.
I felt ok after my run but the next day – OUCH! Have I injured myself?
No you are not injured – this is called delayed onset muscle soreness or THE DOMS! It happens when your muscles are not use to an activity and the increased amount of work you have given them causes micro-trauma in the muscle and in turn muscle soreness. It’s why you should always have lighter exercise days in between each big walk/run. If you are feeling generally sore the next day, do some gentler exercise – this will help to disperse the waste products that build up in the muscle after exercise and get you moving again. Try doing the warm up and cool down stretches on their own.
The best thing is to MOVE but to move more gently so the following day you feel ready to up the intensity again.
I have a bad back – is it still safe to run?
As with any injury or health condition, the right type of movement can often make it better, the wrong type worse. Everyone is individual so you have to decide what’s best for you. If you are unsure you should always ask your GP first. Using our tips from the first week is essential and it’s worth re-capping on those quickly now… use good technique, use your core, do strengthening exercises like our ‘Runners start’, core move and always warm up and cool down.
If you feel any pain, stop immediately, resume at a slow walk and refocus on tips above. If pain persists – immediately seek expert advice.
Whenever I try to run I feel like I’m gasping for breath and have no energy?
Running is a high intensity activity so what you may feel is a ‘normal’ pace , when you are not use to doing high intensity exercise, is going to feel really hard to do. The key is to get your intensity right. First of all move faster when walking so that your walking pace is closer to your running pace. When you go into a run, take smaller steps and go slow. You should run at a pace where you can string 1 – 2 sentences together without having to gasp for air.
For more information training tips and advice, go to www.Janewake.co.uk