A Plan for those who would like to challenge themselves, have fun and do the Wymeswold Waddle from scratch!
There is a pace for everyone.
In this plan, for training purposes, we are going to talk about Base Pace, Push Pace and Race Pace
– Base Pace is…… Walking
– Push Pace is…… Walking FAST
– Race Pace is…… Jogging.
As the plan progresses, some may feel that their jog pace increases to running and some may not be able to tolerate more than a very gentle jog. So always remember, when you start walk/jog/running, you are training YOUR physiology and only YOURS. Listen to your own body and don’t try to train at someone else’s pace!
This program is designed to get you running or walk/running 5 miles in just under 9 weeks. Sessions will gradually increase in length, up to the distance and you will need to commit to some exercise 4 days a week.
It is written and advised by Judith Pitt-Brooke, an experienced Chartered Physiotherapist, with over 30 years’ experience working in running related sport.
Each week will include a walk/jog/run plan, a strength exercise to do, and a stretch exercise to do. Strengthening running muscles, and stretching them after using them, is as important as building up walk/running distance, ESPECIALLY for those who are over 35/40 and those with any age related joint grumbles or previous history of injury.
NB If you don’t have any weights, save two large milk cartons and fill with water. Use these as weights.
Many beginners running plans, focus on distance. Experience suggests it is important to work on time on your feet to begin with. This helps build tolerance and resilience more successfully. The focus in this plan will change from time focus, to distance focus after 1 month. If you do the strength exercises as advised, after 1 month, you will have built up muscle strength that will help your bones and joints benefit from your walk/jog/running exercise and you will minimise the aches and pains that often become worrysome when starting to jog/run.
Look out too for ‘Tip of the week’ which will help you understand the health benefits of walk/jog/running, so you can understand the signals from their bodies.
Squat
Glute Bridge
Single Leg Tilt Touch
Some days the legs feel like flying…Some days like elephants feet!
This is Normal…go with the ups and downs.
You have done the hardest part…you got to here. You WILL make it now
By the end of this week, you have done the Waddle Distance.
Whether you walk/jog, jog a little more or run, you have DONE IT!
Every step is a success and has made you healthier! Pat yourself on the back!
Your road to recovery starts now.
