17
•
Runners should choose a speed of 8 km / h or higher.
EXERCISE INSTRUCTIONS
THE WARM UP PHASE
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch. If it hurts, STOP.
Touching your toes
Slowly bend your back from hips. Keep your back and arms relaxed
while stretching downwards to your toes. Do it as far as you are able
and hold the position for 15 seconds. Bend your knees slightly.
Shoulder lifts
Raise your right shoulder up towards your ear and hold for 2 seconds.
Then repeat for your left shoulder while lowering the right.
Hamstring stretched
Sit and outstretch your right leg. Rest the sole of your left foot against
the inside of your right tight. Stretch out your right arm along your right
leg as far as you can. Hold for 15 seconds and relax. Repeat all with
your left leg and left arm.
Side stretches
Raise your arms above your head. Stretch your right arm towards the
ceiling as far as possible. Stretch your upper body towards the right
side. Then repeat the exercise for the left side.
Calves and Achilles tendon
Lean against a wall with your left leg in front of the right one and your
arms forward. Stretch out your right leg and keep your left foot on the
floor. Bend your left leg and lean forwards by moving your right hip in
the direction of the wall. Hold for 15 seconds. Keep your leg stretched
and repeat exercising with other leg.
Head rolls
Slowly tilt your head to the right, stretching out the left side of your
neck. Hold for 20 seconds. Then tilt it back again to the left and
continue until the right side of your neck is stretched out. Hold for 20
seconds. Slowly tilt your head forwards and stick out your neck. Don’t
rotate your head all the way round. Repeat it several times.
THE COOL DOWN PHASE
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises
should now be repeated. Again, remember not to force or jerk your muscles into the stretch.
As you get fitter, you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible, space your workouts evenly throughout the week.
