THE FIRSTMILE PLAN

Runner's World (UK) - - New Runners -

Ease into each ses­sion grad­u­ally. Try to be­gin with some gen­tle mo­bil­is­ing moves such as shoul­der rolls, torso twists, knee lifts and heel raises; these easy moves will get your body warmed up be­fore you be­gin.

At the end of the ses­sion, don’t sud­denly put the brakes on; come to a grad­ual stop to al­low your heart rate and breath­ing to re­turn to nor­mal. Finish with the stretches on p57 to re­lax and lengthen your hard-work­ing mus­cles. Do each one on both sides and hold for 15-20 sec­onds.

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