Motivation is what gets you started. Habit is what keeps you going.

Welcome to day two.

Today is the day to rest and reflect on your first step forward in you running journey! Now you have had a taste, take some time to plan your running into your week with the weeks plan cited below. Good luck!

If you feel in the mood for a bit of exercise, why not try the foam rolling session below!

The week ahead:

Day three: 30 minute running challenge

Day four: Rest day or optional activation session with Ashley

Day Five: 25 minute running challenge

Day Six: Rest day

Day Seven: 30 minute running challenge

Foam-rolling session

If you don't have a foam roller, using a rolling pin or a tin of beans will work too!

Foam-rolling is an essential part of a runners workout routine, as it can prevent injury and improve flexibility and muscle movement. Foam rolling can also increase the motion of movement, blood flow and muscle recovery as well as development. It is essentially a self-administered deep tissue massage.

Each motion can be repeated 10-12 times, and remember to take deep relaxing breaths throughout!

Glutes: Sit directly on top of the foam roller, so that its right underneath your glute. You can use your left hand to gently place your right ankle onto your left knee. Gently roll back and forth until you find any other trigger point in the fascia tissue. You will feel where the trigger points are by the level of sensitivity.

Hamstrings:  Prop yourself up on your hands next to your glutes. Bend the leg that isn't on the roller and plant that foot on the ground. Walk your hands toward the roller so that it rolls up your hamstrings. Go slowly up the entire back of your leg until you get to the point where your leg meets your hips. Stop there and roll back down to the bottom of your knee.

Foam-rolling session

If you don't have a foam roller, using a rolling pin or a tin of beans will work too!

Foam-rolling is an essential part of a runners workout routine, as it can prevent injury and improve flexibility and muscle movement. Foam rolling can also increase the motion of movement, blood flow and muscle recovery as well as development. It is essentially a self-administered deep tissue massage.

Each motion can be repeated 10-12 times, and remember to take deep relaxing breaths throughout!

Glutes: Sit directly on top of the foam roller, so that its right underneath your glute. You can use your left hand to gently place your right ankle onto your left knee. Gently roll back and forth until you find any other trigger point in the fascia tissue. You will feel where the trigger points are by the level of sensitivity.

Hamstrings:  Prop yourself up on your hands next to your glutes. Bend the leg that isn't on the roller and plant that foot on the ground. Walk your hands toward the roller so that it rolls up your hamstrings. Go slowly up the entire back of your leg until you get to the point where your leg meets your hips. Stop there and roll back down to the bottom of your knee.

RUNNER TIP

Foam roll before a run to reintroduce some dynamic movement to your muscles.

Foam roll after a run to help your muscles recover and increase blood flow.