From lockdown to 5k…and with a smile!

We all know that running is great for us…It improves our fitness; it helps with our stress levels…it evens boosts our confidence. It helps to tone our physiques…and can even help to grow our social networks! What not to like!

Welcome to the first of our new Running Bear

“I can do this” virtual “beginners running groups”.

Every Monday we will be giving you all the guidance that you will need to take you from a beginner to a 5k hero…and in fifteen weeks!

It’s easier in a group, it’s easier with a friend! Invite a friend to be your running buddy!

If you need any advice on the kit that you need or the trainers to wear, Running Bear is open online to help!

So…Let’s go!!

Break up your exercise to allow for short intervals of running. Use you watch…pick out lampposts…enjoy the moment!


Monday…30 minutes exercise of which ten minutes is running (20 x 30 seconds)

Tuesday…Cross training day or rest

Wednesday…30 minutes of exercise of which ten minutes is running (20 x 30 seconds)

Thursday…Rest Day

Friday…35 minutes of exercise of which

Saturday…Rest Day or a walk

Sunday…35 minutes of exercise of which twelve minutes is running (24 x 30 seconds)


Future weeks will published ready for your Monday training!!

The really good news is that post lockdown, we will be operating this as a real group! Yes…with all of you Running Bears in the fresh air!!

The Jargon!! 😊


We all love running…It gives shape to our bodies and muscle groups. But it does add strain to our quads, hamstrings, calves, etc. Over time, this can create soreness and imbalance.

On our rest days, or cross training days, we can carry out some stretches. In fact, any day!

The rule of thumb is dynamic stretches before you run and static stretches after your run, when your muscles are pliable.

Dynamic stretches activate and loosen up all your leg muscles, preparing you for your run. Dynamic means in motion and examples include:

  • Leg swings while holding on with one hand to a wall
  • Replicating an exaggerated knee lift, brining your knee towards your chest
  • Lunges: Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Lift your front lunging leg to return to the starting position and repeat with either leg.


Static stretching at the end of your run will help to reduce your heart rate, cut your risk of injury and lessen muscle soreness.”

For more information, click here.

Rest Days

Running puts stress on the body and muscles, and they need time to recover. Rather like stretching an elastic band, muscles need time to recover, before we put new stress on them. As our muscle groups get used to the load placed on them, the numbers of rest days reduce…But these and cross training days are still important.

  • Rest days improve our fitness, allowing us to prepare for the next hard session.
  • By having rest, we can train at more intense levels
  • Rest days reduce the likelihood of injuries
  • Rest days allow us to relax and unwind

Rest days help to improve our fitness levels!

Cross Training

Cross training is simply using other activities to boost your cardiovascular and aerobic systems. These could include going to the gym, cycling, swimming…in fact any physical activity will work…BUT remember, these are not intended as hard sessions, so take it easy and enjoy the change of activity.

The benefits are many and include:

  • Prevents overuse injuries
  • Activates other muscle groups
  • Keeps your training fresh!
  • Increases your power and efficiency
  • Allows you to train more without creating excessive fatigue

Palates and yoga, sessions to work your core also are another extra option for runners.

You are already becoming a runner!

Watch out for the next schedule (part two)!

“Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.” Dean Karnazes