Don't wait for your ship to come. Swim out for it.

Welcome to day 5 of the challenge. Your first week is almost done so measure the success of how far you have come. Today is another running challenge, which has slightly progressed from your first, in level of difficulty. When it get's tough, keep your head down and focus on your next short term goal... to get to day six!

Warm up

Complete each warm up for 20 reps

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 of 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

Challenge: 4 minutes run, 2 minutes walking. Repeat x2.

Todays challenge increases the length of running period. Again listen to your body and only run as long as your comfortable. Introduce regular walking breaks if this eases the run.

The idea of gradually building up the length of time you run is to build up your stamina. Remember all progression is good progression, no matter how big or small.

Run for a total of 4 minutes, then walk for a following two minutes. Repeat this routine twice.

Running challenge

Challenge: 4 minutes run, 2 minutes walking. Repeat x2.

Todays challenge increases the length of running period. Again listen to your body and only run as long as your comfortable. Introduce regular walking breaks if this eases the run.

The idea of gradually building up the length of time you run is to build up your stamina. Remember all progression is good progression, no matter how big or small.

Run for a total of 4 minutes, then walk for a following two minutes. Repeat this routine twice.

Cool down

Hold each stretch for one 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. 

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

It is a good idea to increase your running gradually, by no more then 1 minute intervals each run, to build up to the stage you want to be. This makes your running goals more achievable and reduces your chances of injury.