SEE LATEST POST HERE:
healthunlocked.com/bridgeto...
Hey Magic Runners!!!!
How are your runs going? And how were the squats and intervals?
Remember you can join the Magic Running Plan at any stage - let me know in the comments if you’d like to be added to the list of accountabilibuddies 😊
This week we’ll be discussing:
💥 This week’s runs (including warm ups!)
💥 Intervals (boom!)
💥 This week’s exercise (jumping)
💥 Our little discussion about the 15 minute run 😊
The Magic Plan printable worksheets are still available as follows:
★ Distance Runs:
drive.google.com/file/d/13I...
★ Timed Runs:
drive.google.com/file/d/1sh...
💥 THIS WEEK’S RUNS WILL BE:
Distance runs (to be completed in any length of time, and in any order you wish)
★ 3.5 km
★ 5 km
★ 7 km
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
★ 44 minutes
Please make sure you are warm before exercising - have a 5 minute+ brisk walk before you begin your run, and if you are going to try some faster intervals within the run ideally you should have been jogging for at least 5 minutes before you start them. After your run is over, finish off with a nice, reflective, cool-down walk.
💥 INTERVALS:
For the ‘Distance’ Plan I’d suggest you choose either of the shorter two runs for some intervals work. For ‘Time’ runners the 30 minute run is best. Please see the Week 2 post for more details about intervals running:
healthunlocked.com/bridgeto...
You may also like to try the C25K+ SPEED podcast for a nice gentle introduction to intervals running (it seems to work quite well during the shortest runs)
nhs.uk/live-well/exercise/c...
💥 AND THIS WEEK’S EXERCISE IS…
Bring out your inner kid with some JUMPING!
Another great one for the lower body - this explosive exercise will hit your hips, glutes, hamstrings, quads, calves, and feet!
When I say “explosive” I am not kidding, so please be careful when you jump. If you can find a softer surface to jump on that would be excellent. And loads of fun!!
Jumping is magic for runners - have you noticed that when you run you are basically jumping from foot to foot?
That said, hopping is arguably the best exercise for runners, and here is a fab link from Ju-Ju with some interesting discussions about hopping, skipping, and jumping, and some fun workouts to try:
ultra168.com/2014/07/07/hop...
Other things you could do: jump rope (skipping), box (stair) jumps.
★ When should I jump?
As with last week, I suggest that you do your jumps when you’ve returned home from your run. Your muscles will still be warm, and the three-weekly short rounds of exercise are a good foundational practice.
In later weeks, when we have gone through all the exercises, I will discuss an option to put all of them together into a more extensive strength workout.
💥 THE 15 MINUTE RUN IN THE ‘TIME’ PLAN
Thank you to everyone who shared ideas and opinions in Wednesday’s discussion about the 15 minute runs.
The conclusions I have drawn, and suggestions I have, are:
★ As expected, the majority of Magic Runners are having a warm up and cool down walk before and after their runs. Great stuff!
★ The majority of relevant responders are in favour of the 15 minute runs, and don’t find them too short. I like the idea a couple of you put forward, that it is helpful to have a very short run just for fitting in running with life 😊 This has lead me to conclude that it would be best to leave the plan as it is when we run it next time.
★ For people who ARE currently finding the 15 minute runs too short, you may benefit from increasing your warm up time.
★ That said, I also could suggest that people who think 15 minutes is too short might find the ‘Distance’ plan more beneficial. But if not, hang in there, because the runs increase to 20 minutes from Week 4 anyway!
★ Going forward, I am going to be making sure that everyone is starting their run nice and warm 😊😊😊
Here is a link to the discussion, in case you are wondering what I’m going on about:
healthunlocked.com/bridgeto...
Remember to treat yourself, and…
HAPPY RUNNING EVERYBODY!!!
roseabi xx
And here’s a word from Ju-Ju:
THE MAGIC RUNNERS (yes, that’s you!)
docs.google.com/spreadsheet...
Last week’s post here: