Success is a journey, not a destination.

Welcome to day three of your Challenge. Today is your first running challenge, so remember to listen to your breath and get into a good rhythm. It is also important to not push your body too hard. No matter your pace or place, well done for getting out there and doing it!

Warm up

Beginner: 30s work 30s rest

Intermediate: 15s work 15s rest

Leg Swings: Keeping one leg stationary, slowly swing the opposite leg forward and backwards in a single smooth movement. The aim here is to stretch the back on your hamstring as you swing your leg forwards, therefore after a few swings, aim for your leg to swing higher. 

Adductor Leg Swings : As your swing your leg back across, aim to drive your leg up high, opening and warming up your hip. Ensure to repeat the same motion with your other leg, crossing back and forth, aiming to open your hip high on each repetition. 

Opening the Gate : Stand tall, engage your core, and pull your shoulder blades down and back.  Move this leg in and across the centre of your body (your left knee should cross over the right leg). Abduct (move out) to the left, opening your hip as far as possible. 

Closing The Gate: Similar to opening the gate, this time you are driving your leg up out to the side to begin with, then you drive your knee and leg into your midline and down. Make sure to keep your core tight, hips pointing forward, and body still while closing the gate. 

Walking Lunges: Have open shoulders and a straight back, tuck your pelvis sightly. Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree. 

Kick Backs: Quickly bend your left leg behind you, almost connecting your left foot to your left glute, repeat the same motion with your right. As you begin to perfect this motion, speed it up. 

Running Challenge

Run 1 min, walk 1 minute x8

For your first challenge, you are required to run for a total of 60 seconds at your pace.

Rather then a stationary rest, follow this with an immediate walk for 60 seconds, before resuming your 60 second run again. Repeat this 8 times over to complete this section.

Remember to to listen to your body and only push yourself to a comfortable rate. Take longer breaks, or run for a shorter amount of time if you feel too much resistance.

Running Challenge

Run 1 min, walk 1 minute x8

For your first challenge, you are required to run for a total of 60 seconds at your pace.

Rather then a stationary rest, follow this with an immediate walk for 60 seconds, before resuming your 60 second run again. Repeat this 8 times over to complete this section.

Remember to to listen to your body and only push yourself to a comfortable rate. Take longer breaks, or run for a shorter amount of time if you feel too much resistance.

Cool down

Complete each stretch for 1 minute

3 Step Rotational Hamstring Stretch Driving both hands down to your feet, twist your torso so you aim to try and connect with the back of your heels. Repeat to the other side. Next, take a step further in and again drive both hands around the side of your body to try and touch around the back of your heels as much as you can. Third step, take another step in, your feet should now be touching. Repeat on both sides. 

Deep Lunge Leg Lift: Bring the right leg into a lunge position at the front. Lift the back left leg to open the stretch within the groin area. Create small circles or movement back and forth. Where you may feel a tender spot, bounce a little to open the stretch. 

Deep Lunge Drop to Hip Flexor Stretch: Smoothly moving from the deep lunge, drop your knee from the straight leg and connect to the floor. Push the knee out to the side and let the foot follow out as you push the knee. At the same time, push your other hip forward. Move fluidly into coming in and out of the stretch to help deepen your mobility. Repeat on the other leg. 

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

Foam Roll Glute:  Ensure a mat is on the floor. Pick up a foam roller and place in on the mat. Sit directly on top of the foam roller, so that its right underneath your glute. Place both hands behind you for support, and bend both legs. 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. 

Foam Roll Hamstring: Find a spot on the floor where you can roll out. There should be at least enough space for you to lie down comfortably. Place the roller on the floor and sit down in front of it. Place the back of one knee on top with the foam roller facing horizontally. 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. As you roll, turn your leg to the left and right to hit different parts of your hamstring.

RUNNER TIP

Worry about your distance not about your time. Running at a slower pace but further will improve your running game in greater amounts then to run too quickly for a shorter period.

Performance Porridge (5 ways)

This delicious porridge made with rolled oats is ideal for days when you run. The combination of slow-release carbs and protein provides sustained energy, and staves off mid-morning hunger. You don’t always have to stick with oats – you can (if you have the time) also make porridge with other types of grain, such as quinoa, amaranth, freekeh, buckwheat, teff or pearled spelt, which are all available from supermarkets.

Serves 1

50g (2oz) rolled oats

300ml (10fl oz) milk (any kind)

A pinch of cinnamon

1 banana, sliced

6–8 walnut halves

2–3 ready-to-eat soft dates or Medjool dates, chopped

Mix the oats and milk in a saucepan. Bring to the boil, turn down the heat to a simmer and cook for 4–5 minutes, stirring frequently. Once you have the consistency you prefer, stir in the cinnamon.

Pour into a bowl and top with the banana slices, walnuts and dates.

Options

Berries: Substitute a handful of fresh or frozen blueberries, raspberries or blackberries (defrosted) and a drizzle of honey (if you like) for the bananas, walnuts and dates. 

Apple Cinnamon: Top with diced apple, a handful of raisins and a spoonful of mixed seeds.

Cocoa and Banana: Stir a tsp of cocoa powder into the porridge, then top with banana slices and a tablespoon of cacao nibs* or dark chocolate chips.

Pistachio and Cherry: Top the porridge with chopped pistachios and dried cherries.

*Cacao nibs are essentially raw chocolate – pieces of cacao (or cocoa) beans that have been fermented, dried and roasted. They are like chocolate chips but are crunchier and taste less sweet and a little more bitter. They contain higher levels of flavanols, magnesium, iron, potassium and fibre than chocolate.