Cool Down

Cool down aims to prepare the body to stop. 

Slow down from a run to a jog and then walk for a few minutes.  Allow your breath to slow back to normal, and if possible do the body mobilisation (warm up Steps 3 and 4).  This will prepare you for a good stretch,.

The HOME STRETCH

a) Feet -- sit on a chair (barefoot) with both feet flat on the floor.  Now come up to the balls of your feet (tiptoe) and fully flex the toes (so that they spread out).

b) Shins -- kneel on the floor with your heels under your bottom, tops of the feet on the floor and your hands gently supporting you at each side.  Lift your right knee up, pressing the front of the right ankle and shin towards the floor.  Hold then repeat on the other side.

c)  Achilles tendon and lower calf -- stand on a low step or curb your right heel hanging off the edge of the support.  Bend at the knees and hips and, keeping most of your weight on the left leg, gently press the right heel down, simultaneously pulling the toes up.  Hold, then repeat on the other side.

d)  Upper calf -- standing in front of a wall, take a lunge forward with the left leg, keeping the right leg straight, with the heel on the floor.  Feet should both be pointing directly forwards, or the toes pointing slightly inwards.  Use the wall for support and keep your pelvis in line with your back (your bottom shouldn't be sticking out!).  To enhance the stretch, try flexing your toes.  Hold then repeat on the other side.

e) Hamstrings -- stand in front of a support between knee and hip height ( a chair or something).  Extend one leg and place it on the support, with the foot relaxed.  You should be at a distance that will allow your supporting leg to be perpendicular to the floor.  Now hinge forward from the hips, keeping the pelvis level and the kneww of the extended leg straight.  Feel the stretch along the back of the lifted thigh.  Hold, then repeat on the other side.

f) Quadriceps -- stand with your back to a chair or bench, and place the right foot on it, behind you.  Bend the left knee and keeping the right hip behind the midline of the body and your back straight, gently press the right thigh down until you feel a stretch along it.  Hold, then repeat on the other side.

To stretch the other three quads, stand tall with feet parallel and then lift your right heel, taking your right hand behind you to grab the foot.  Bring the pelvis to a neutral position and gently press the foot into your hand, keeping knees close together.  Hold, then repeat on the other side.

g) Hip flexors -- from a lunge position, with the right foot forward, take your left knee to the floor with the lower leg extended behind it, and adjust your position so that your pelvis is in neutral and your right leg bent at a right angle.  You can support yourself with your hands on the floor or on the front thigh (not the knee).  Feel a stretch along the front of the left thigh and hip.  Hold, then repeat on the other side.

h)  Bottom muscles -- lie on your back and bring the right knee close into your chest, hands wrapped around the shin, the knee fully bent.  Hold the position, release and then bring the knee towards the left shoulder and hold again.  Repeat on the other side.

i)  Hip rotators -- lie on your back and bring your right knee towards your right shoulder.  Keeping the right hand on the knee to anchor it, grab your foot with the left hand and gently pull it towards the left shoulder until you feel a stretch deep in the hip.  Hold, then repeat on the other side. 

j)  Outer hip -- lie face down on a hard surfact with your right leg bent at the knee, right foot resting against the left inner shin.  Now imagine you're trying to lift that right knee up, contractiing the muscles steadily and gently.  Repeat on the other side.

k)  Inner thighs -- sit against the wall or the back of the sofa with your legs apart and straight.  Shuffle yourself on to your 'sit' bones (the bony bits under your bottom) and rotate your feet outwards so that your knees are pointing away from one another.  Take the legs as far apart as you need to, to feel a stretch along the inner thighs.  Do not bounce forwards.

l)  Lower back -- lie on the floor and hug your knees in towards your shoulders, with your hands on top of the shins.  A tiny side-to-side rocking movement feels nice during this stretch - like a mini massage of the lumbar region.

Warming Up

Step 1 -- Lie down a few minutes, especially if you have been sitting or standing the whole day.

Lie face up, with your knees bent and your hands resting on your tummy, elbows to the side (for about 5 mins).

Step 2 -- Lie on your tummy with forehead resting on your hands, your tummy gently pulled in and your pelvis netural and level.  Start kicking alternate heels up to your bottom, making sure the foot travels all the way back to the floor between kicks and that your pelvis stays still.  As you continue, speed the movement up.  Aim for one to two minutes or count 120 kicks.

Step 3 -- standing up

a)  Take your ear towards your shoulder, keeping the opposite shoulder relaxed.  Move the head from side to side eight times.

b)  Now bring your shoulders up towards your ears and roll them backwards and down again.  Repeat 8 times.

c)  With your hands clasped at chest height and your hips square, gently rotate the upper body from one side to the other, looking over your shoulder as you do.  Repeat 8 times.

d)  Now slide your hand down the outside of your thigh as you take the body to the side.  Keep your hips perfectly still. Alternate from side to side, eight times,.

e)  Draw a large imaginary circle with your hips; rest your hands on your hips and take the pelvis as far to the side, back and front as you can, keeping your legs straight but not locked.  Do four circles in one direction and four the other way.

f)  Pull one knee gently up to the chest, release and lif the other knee.  Do eight alternate lifts, and on the final lift on each side, circle the ankle foud times in each direction.

g)  Finish by dropping your head to your chest and rolling through your spine, with knees slightly bent, until you reach the ground.  Pause, then roll back, 'rebuilding' the spinal column, vertebra by vertebra.

Step 4 - begin with a brisk walk and then progress to a slow jog before you build up to your usual speed.

TIME CRUNCH?  Skip steps 1 and 2 unless you are doing a long run, in which case, Sam Murphy recommends to complete the whole warm-up routine.

Sam Murphy's Seven Week Programme

I borrowed a running book from the library, Run for Life (The Real Woman's Guide to Running) by Sam Murphy.  She says one can be up and running in 7 weeks.  It is a walk-run four sessions a week plan.  I don't know if I will even attempt to follow this,

Week 1 -
 a)  walk for 2 mins - run for 1 min - six times (18 mins)
 b) same as (a)
 c) same as (a)
 d) 30 min brisk walk

Week 2 -
 a) walk for 2 mins - run for 2 mins - five times (20 mins)
 b) same as (a)
 c) same as (a)
 d) 35 min brisk walk

Week 3 -
 a) walk for 1 min - run for 3 mins - five times (20 mins)
 b) same as (a)
 c) same as (a)
 d) 45-min brisk walk

Week 4 -
 a) walk for 1 min -  run for 5 mins - four times (24 mins)
 b) same as (a)
 c)  REST
 d) 2.4 km (1.5-mile) timed run.  Choose a pace slightly harder than usual but not all-out.  Record your time,

Week 5 -
 a) walk for 1 min - run for 6 mins - four times (28 mins)
 b) same as (a)
 c) same as (a)
 d) 1 hour brisk walk including 8 3-min jogs

Week 6 -
 a) walk for 1 min - run for 8 mins - three times (27 mins)
 b) same as (a)
 c) same as (a)
 d) walk for 8 mins - jog for 10 mins - rest for 2 mins - repeat (40 mins)

Week 7 -
 a) walk for 1 min - run for 9 mins - three times (30 mins)
 b) same as (a)
 c) walk for 2 mins - run for 12 mins - rest for 1 min - repeat (30 mins)
 d) run for 20 mins!

Thia plan has (a) Monday, (b) Wednesday, (c) Friday and (d) Sunday.

Body Mass Index (BMI)

The ideal body weight for a runner is said to be 45.36 kg (100 lbs) for the first.1.52 m (5 ft) of your height, and a further 2.25 kg (5lb) for every 2.5 cm (1 in) above 1.52 m (5 ft).

If you happen to be more than 3 kg (7 lbs) over the 'ideal' weight, it is recommended that you consider walking as an alternative to running, at least for a couple of weeks (assuming you are able to get in shape).

Measuring your Body Mass index (BMI) to asses your body weight status.
a)  Measure your height in metres and your weight in kilograms
b)  Divide your weight by your height squared (W/H^2)

OK, here goes nothing again.

Writer's height in metres = 1.5494
Writer's weight in kilograms = 54

Height squared = 2.4006

Weight / Height ^2 = 54 / 2.4006
Writer's BMI          = 22.494

Now for the ideal body weight for a slightly vertically challenged writer:

Base height :  1.52 m                 Base weight :  45.36 kg
Extra height :  2.94 cm               Additional weight :  (2.94 * 2.25 / 2.5) =  2.646 kg
HEIGHT = 1.5494                    WEIGHT should be = 48.006

Oh dear, there you have it folks, I've known it all along ... I need to lose some weight.

(Arrgghh ... I need to lose a LOT of weight.  I am 15 lbs over my ideal weight.)

Now that I've done the math, the numbers cannot be disputed.