15 Minutes Run Every Day For Five Days Challenge

15 minutes run five days a week is my first running challenge for 2022.

The start date of the challenge was Monday 17th Jan 2022.

This first event would be me getting back into running after a long layoff.

I start preparing for a running session with 20 minutes of stretching in and outdoor.

My indoor dynamic stretch exercises;

• Leg swigs three ways
• Dynamic squats
• Knees to the chest
• knee cradle.

My outdoor dynamic stretch exercises;

• Open and close the gate
• Walking knee hugs
• Jumping jacks
• Lunges
• Side shuffles
• Buttock kicks
• High knees

I run through a number of the above outdoor dynamic stretches as time permits.

Fuelling and hydration

I drink a 500ml bottle of water an hour before each run.

Half an hour before, I usually have half a bottle of the Lucozade sport orange drink.