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Digital Subscriptions > Women’s Running > February 2019 > Your first run

Your first run

Divide your run into three sections: warm up, the run itself, and cool down – each of these is equally important. Your warm up should include a brisk walk and the following dynamic (moving) stretches:

start running || Your essential guide

5 minute warm up

ArmSwing

Stand tall, feet shoulder width apart. Raise your arms up to the height of your shoulders and rotate through a backward arc. Follow with a forward arc, then one in each direction.

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About Women’s Running

Our new-look magazine is going from strength to strength, as are our tribe of happy runners! This issue we spoke to Mara Hafezi, a runner who is defying both her own and others’ expectations by sailing through the Marathon des Sables and by encouraging women of colour to take up running. If you’re inspired by Mara, our beginner’s guide will get you off the sofa and into your trainers in no time, and then for a bit of extra motivation, you might want to have a glance at our half marathon training guides. There’s one for beginners as well as for those of you who want to smash your PB at the next 13.1-miler. We focus on speedwork this issue too, and how building on your speed can power the rest of your running – even if it hurts while you’re doing it! Plus this issue, we’ve got the only core workout you’ll ever need: build it into your running schedule to see quick results with your strength and speed on the road. Then wind down with our feature on Sophrology: just how can this mindful practice help us live more in the moment and actually run better?