Getting Started Running | Ages 12+ (DAY EIGHTEEN OF FORTY!)

Chuck Wilcoxen
Want to get started running this summer? Well, this FREE 40-day video series is designed to help you do just that. Safely!
Chuck Wilcoxen

Welcome to Day 18 of our Getting Started Running series! We're filming in Maine in the summer. It's not particularly hot today, but you're probably not in Maine! You may be facing the heat. The best thing we can advise for you is to run when it's coolest. That is typically in the morning. If you can't manage that, we're going to need to learn how to manage the heat itself!

If it's very hot, you're going to need to slow down. Wear loose, cool, clothing, and MOST importantly, drink LOTS of water! If you can find a shady place to run, that will also make a big difference.

Today's strength and flexibility exercise is focused on rotational stretching. Standing upright, try to get a twist in your waist, rotating your upper body around to the left and the right , while keeping your feet planted and hips forward. A good way to do this is keeping your arms straight out at your sides while you rotate so you can measure how far you're twisting.

Another good rotational stretch is to now have your feet placed widely apart, arms straight out, and rotate down to touch your right toes with your left hand, and then your left toes with your right hand. We want to just loosen up with a rotation today. Do these for about a minute.

Today's workout is going to be a recovery run. If you were able to find hills yesterday, you may feel a little more tired and tight than you usually do. So, we're going to go easy today. That means a little slower and a little shorter than your typical "B" run. Just like you don't want to blow a workout, you don't want to blow a recovery. So, make sure today is a recovery day - you earned it!

See you tomorrow on Day 19!