KEEP ON RUNNING!!!
PLEASE STAY SAFE AND FOLLOW GOVERNMENT GUIDE LINES!
PLEASE BE AWARE OF GOVERNMENT GUIDE LINES ON EXERCISE DURING LOCK DOWN!!
Please take care on uneven ground, watch out for trip hazards and be conscious that we are running on some open roads.
AT NIGHT HI VIZ and HEAD TORCH are a must to keep you safe!!!
As we are in lock down AGAIN please follow government rule.
From your own home.
warm up with dynamic stretches !!!
1.5k warm up.
Try to find a reasonably flat safe road or route.
As we have done in the tunnels in the past running from door to door increasing pace.
Find a road 300 to 600 meters in length.
slowly jog 40to50% (PERCEIVED EXERTION) for 100/200 meters.
at this point increase your pace to 50 to 60% (PE)for 100/200 meters.
Then your final 100/200meters @ 70 to 85%(PE).
Repeat 6 to 8 times. A track or football pitch can help but may be a bit muddy.
Slow jog behind the goal increase down the side line to half way then half way to corner 70 to 85%
1.5k cool down
followed by static stretches !!!
Please remember to start off and finish with stretches Dynamic before/Static afterwards and a slow warm up/ cool down.
THE STRETCHES WARM UP AND COOL DOWN ARE TO PROTECT YOUR MUSCLES AND JOINTS AVOID THEM AT YOUR PERIL!!