For the runs in Week 3, you begin with a brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.
I waited a week to run again. My right knee was stiff and sore after week 2 and I did not want to risk a serious problem. During the week off, I practiced some yoga classes for hips and quads. After a week, I was actually looking forward to a run. Laura, she who must be obeyed, said to go really slow the first few weeks. I went ultra slow. Imagine a very relaxed tortoise walking beside you.
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| Church of the Sacred Heart car park |
The 3 minutes of running was completely manageable. I tried to keep good posture, relax my shoulders, etc..
My knee didn't react thankfully to the longer run. Before the walk, I did some dynamic stretches like leg and arm swings: just to warm up my body.. Think I'll continue with that, it really helped. After the run, I did an ekhartyoga for runners class on youtube: did this to mitigate stiffness.
*5mins Cool Down Music: Voulez-vous - ABBA
* random music from my playlist
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