This week's episode features the lovely Kate Bone, a Run Leader, Running Coach and Mental Health Champion for England Athletics.  Kate is one of the founding members of the 'Muddy Runners' group in Hampshire and has done a lot of work in primary and secondary schools promoting the benefit of running and mindful movement in coping with exam stress. In the episode, Kate introduces us to mindfulness and mindful running, sharing some simple ways we can incorporate some simple mindfulness techniques into our next run. 

You can find out more about the techniques Kate shares at her blog - https://www.themindrunner.co.uk/

This week's episode will guide you through Week 5 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 5 is 5 mins walking to warm up followed by an 8 minute run then a 3 minute recovery walk, you'll then run for 5 minutes, followed by a 90 second recovery walk before you complete your final 5 minute run.   If you're not following the beginners programme just ignore the cues and enjoy the conversation.

Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.