EDIT: LATEST POST HERE:
Hi Magic People!
Welcome to the first day of the first week of Ju-Ju's Magic Running Plan!!! This week I will be talking about:
💥This week's runs (obvs)
💥This week's exercise (planks)
I'm thrilled to have so many of you sign up for the Magic Running Plan (see the list of Magic Runners at the bottom of the post), and I hope you will all have a lot of fun over the next 8 weeks! I will be posting a Magic update every Friday, where I shall be honoured and delighted if you would share your progress, any questions and concerns, and lots of support for each other 😊😊😊
Thank you to everyone who has followed me to receive email notifications - if you haven't done so I recommend it because we get a lot of posts on this forum and it's easy to miss them! You can always unfollow me again later 😊 If you have any problems let me know in the comments below.
If you would like to join in please feel free - let me know in the comments below.
As mentioned in the last post, I have put together printable sheets to help you follow the plan at home:
★ Distance runs:
★ Timed runs:
💥This week's runs will be:
Distance runs ( to be completed in any length of time, and in any order you wish)
Timed runs ( for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
★ 15 minutes
★ 30 minutes
★ 35 minutes
💥And this week's exercise is...
I suggest you give planks a try this week! The plank is an amazing exercise that works the whole body, but particularly the core - including the back.
Planks are not easy, so if you are new to them I suggest you start small and build them up as you get stronger.
★ When should I plank?
I suggest that you do your planks straight after you're home from your run - you'll be nice and warmed up, and dressed appropriately, and when you've finished you can have your shower and feel really awesome 😊😊😊
In later weeks, as we have gone through the other exercises, I am going to provide options for putting them all together into a more extensive strength workout, which you may wish to do on a non-running day.
★ How do I plank?
You'll need a stopwatch of some sort (I'm sure there's an app for that!), and I recommend you get something soft to put under your elbows. Working on a yoga mat is a good idea if you have one, but I find I manage fine just on the carpet with a thin cushion for my elbows.
I have put together a simple plank workout with illustrations that can be viewed here:
The workout actually includes three different basic plank poses, but if you prefer to you can just do the first one, as below. I suggest you start off by planking for 30 SECONDS, but you may set a longer time as you feel.
As the name suggests, the plank has the body making a straight line from the ears to the heels. In plank position the body rests on the forearms, but some people find this is too much for their shoulders. If this is you, try yoga-style high planks instead - resting the body on the palms, with arms extended.
With either your hands or forearms on the floor, knees on the floor, and toes on the floor tucked under your feet, gently lift your knees and straighten your legs.
Try not to let your back arch, concentrate on keeping the small of the back lifted. Tilting the pelvis forward slightly may help to achieve this.
Once you are settled into your plank position, try to keep completely still until your time’s up! You’ll probably find your whole body starts to shake after a while - this means that even though you’re still, you’re still working really hard
Pose 1: Face down, both forearms (or hands) on the floor shoulder width apart. Keeping your core tight, your back straight, and your bottom down, rest on your forearms (or hands).
HOLD FOR 30 SECONDS.
If you can’t manage the full position yet, modify your planks by having a knee or knees on the floor.
AS YOU GET STRONGER YOU MAY WISH TO EXTEND AND/OR REPEAT THESE EXERCISES!
★ If you have any questions, fire away in the comments below 😊
After you've completed your first week of the Magic Running Plan, it will be lovely to celebrate with a little treat. I say "celebrate" rather than "reward", because I feel that the exercise itself brings the reward. But treating yourself is fine, and is all part of the joy that running brings! And the treat doesn't have to be food - it can be anything you enjoy!!!
HAPPY RUNNING EVERYBODY!!!
And here's a word from Ju-Ju:
Last week's post here: