It's Week 3 of Ju-Ju's Magic Running Plan! 💗Bridges and hills!!!

[roseabi]

Heyup, superstars!!!

How is it all going? Did you have fun squatting last week? How are you finding the longer runs? Tell us all about it in the comments 😊😊😊

See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs 😊

healthunlocked.com/bridgeto...

💥 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.

💥 Here's a slightly older video from Ju-Ju (she's not actually in Spain at the moment), where she talks about a cool strategy for tackling longer runs:

youtu.be/nqFDd1FL-tA(Not working as expected?)

💥 THIS WEEK’S OPTIONAL STRENGTH EXERCISE IS BRIDGES!!!

Bridges are a great exercise for the gluteals, hamstrings, and lower back! And you get a bit of a lie-down while you're doing it - winner 😄

★ Here is my information about bridges - I have concentrated on elevated bridges (with feet up on the sofa) as they will give you the best bang for your buck (or butt), but feel free to keep your feet to the floor if that works better for you!

drive.google.com/file/d/1kl...

★ As previously, do your exercises up to three times a week - I suggest straight after your run when your muscles are still warm, and then everything is done and dusted for the rest of the day 😊 But if you feel too tired after your run to do that, by all means do your exercises later, or on a non-running day!

★ Do up to 20 bridges

★ After your bridges, slowly and gently gently lower your spine to the floor. Bring your knees toward your chest, hug them with both arms, rounding your back. Relax and gently rock side to side for 30 seconds or longer - feel good!

★ ALTERNATIVELY: now there are a few strength exercises to do, you may like to start thinking about putting them all together into a workout. It may be better to do these on a non-running day, once or twice a week. Do a quick warm-up first - an nice simple one is just to march on the spot for a minute, lifting your knees high and swinging your arms strongly. Then work your way through each exercise, and repeat if you feel ready (take a few minutes break first).

💥 HILL RUNNING!!!!

A few of you have been talking about hill running as a useful addition to the plan - and I cannot agree more! Hill work is fabulous for improving your strength, stamina, and running form. Running uphill vs downhill changes the load on different parts of the body, for example you will feel your hamstrings (back of the thighs) working much harder going uphill, whereas on the way back down your quadriceps (front of the thighs) really come into play.

I thought that this week I'd share some ideas about incorporating hills into your runs.

★ Of course you can choose to take some (or all!) of your runs on hills. You may even have no choice 😊 You may well find that you will run out of breath going uphill and eventually need to walk, but these walk breaks will reduce as you gain fitness. A good idea to help push yourself to run further is to pick a landmark up ahead and promise yourself a break when you get there. You may find that when you do get there you can pick another landmark and keep running further!

★ Another great thing to try is 'hill intervals' or 'hill repeats'. At their simplest, all you need is a short uphill stretch, which you can run up, then walk or jog back down - and repeat.

Here is an article about hill intervals which is useful because it goes into some detail about gradients.

HOWEVER PLEASE DO NOT WORRY TOO MUCH ABOUT THE SPECIFIC GRADIENT OF A HILL - PICK ONE THAT FEELS REASONABLY STEEP 😊😊😊

In summary I suggest you begin with:

- One or two 8-second sprints up a hill which feels reasonably steep to you!

- Walk back down the hill and wait until you feel fully recovered before going up again

- Increase the number and/or length of intervals as you feel ready

runnersconnect.net/sprint-t...

Here is another article with some more advanced suggestions:

runnersworld.com/training/a...

★ If you don't live near any hills you can use stairs instead for an excellent workout!

★ Enjoy your hill runs! To my mind there's nothing like getting to the top of a hill, enjoying the view, and then having a blast running down again 😊😊😊

★ Speaking of DOWNHILL RUNNING! You can Google for and find much advice about how best to run downhill. I admit I am not the bravest going downhill on technical terrain (working on it!), but my tips would be: Keep glancing down to check where you're stepping, but try to face up and forwards as much as possible, keeping a nice relaxed upright posture; make aeroplane arms to help with balance!; be a little bold with your strides - small steps are necessary if it's really steep, but otherwise try and keep it much the same as on the flat, otherwise your quads will suffer!

Enjoy your running this week, and remember to treat yourself!!!

roseabi xx

September 9th, 2019

Last week's post: healthunlocked.com/bridgeto...

[Dimi3is]

How can I calculate the gradient in hill running? The only info I have from my watch is lowest elevation, highest elevation, total ascent, total descent etc. What is the gradient for 20 meter diference between lower and highest elevation in 250 meters? In this 15 minutes running my watch says that my total ascent was 670 meters and the total descent 470 meters

[SlowLoris in reply to Dimi3is]

8% ?

670 - 470 is 200. Where did you get 20 from?

[Dimi3is in reply to SlowLoris]

Lower elevation 198m, higesr elevation 218m

[SlowLoris in reply to Dimi3is]

Average 8% then. Did it look like one of those hills where the road sign says 8%?

[Dimi3is in reply to SlowLoris]

No sign. Is there some kind of calculator?

[roseabi in reply to Dimi3is]

Guys, I have edited my post!!!!

Please do not worry about the specifics of gradients! I only included the information about them because people have asked in the past. Just choose an incline that feels reasonably steep to YOU xxx

[SlowLoris in reply to Dimi3is]

Ha, I meant did it look like a hill you remember that does have a sign.

Height divided by length x 100.

[Flyinghigh100 Graduate10]

I managed to do the squats after my second (longest) Run last week but think I over did it (did 30 x 2) so on Friday when I was doing my 5k I struggled a bit, legs felt heavy! Lesson learnt though, take it slow and build it up! I really enjoyed the longer run last week, took it slow and did it with ease. Going to plan my 5k Run this week with some hills.

[roseabi in reply to Flyinghigh100]

You may find the strength workouts make you feel a bit tired on your runs - but this is all part of you getting stronger! Just be sure that nothing actually hurts, particularly if the pain is one-sided - these are warning signs for injury.

You are doing amazingly! Hope you enjoy those hills 😊😊😊

[Skeg Graduate10]

Hi. 5K: 2nd parkrun 30:43 so getting there. Distance: thus far 60 min (8.7K) building on that hopefully this week. Exercises: on bridges, when rocking should shoulders come off floor? Mine only do if legs go further from chest. Unsure if spinal fusion L4/5 not helping or I need more practise?

[roseabi in reply to Skeg]

Ooh yes, sorry!! I meant to edit that on the post and will do now!

Rock from side to side, just gently. To and fro is not very restful at all 😄

[Hidden in reply to Skeg]

Wow that all sounds great.

[Skeg Graduate10 in reply to Hidden]

Thanks. I've read your post 'Pretty sure I just found the Magic,!!' For me the benefits of running keep me going but as yet not the enjoyment. Hopefully like you it will do.

[Hidden in reply to Skeg]

I think the magic comes and goes because after that run it went missing!!! 🤣 I’m sure I’ll find it again and I’m sure you will too. Hope it comes soon.

[Klola]

Got the big run out the way today 😀

[roseabi in reply to Klola]

Awesome!!!

[Seuzan in reply to roseabi]

Me too, I did that one first. Just off out now for my middle run...

[Hidden in reply to Seuzan]

Great going everyone

[Zest in reply to Klola]

So did I, I ran the longest one last night - didn't feel like it, but very glad I did it in the end! Infact I felt really good afterwards, so that was a nice feeling!

Zest

[roseabi in reply to Zest]

That's wonderful!!!!! xxx

[Hidden in reply to Zest]

Well done.

[bigmo1 60minGraduate]

I’ve basically dropped out. Can’t do any exercises which involve arms as I have a very painful right shoulder and recently diagnosed arthritis in my hands. 5k seems to be my maximum comfortable distance in terms of stamina and boredom. Lots of hills where I live so little opportunity to vary my route. Back to Spain tomorrow where I will have to run on a treadmill in an air conditioned gym as it’s too hot for me to even though I prefer to run at 7am. Officially resigned to doing 5ks but having started C25K at 59 maybe that’s as good as I’ll ever be ☹️

[grumpyoldgirl in reply to bigmo1]

Sorry to read this, but running 5ks is pretty good, considering where we all started! I've also got arthritis diagnosis so I just don't do the exercises that hurt, but swap something else in. Sounds like you're planning to keep yourself mobile, which is the best thing to do, I think. I strongly recommend a good pilates class if you don't do it already.

[roseabi in reply to grumpyoldgirl]

That is great advice, thank you grumpyoldgirl!

Also, I suggested this to fatgirlslim last week - a standing core exercise:

- Stand near a wall, feet hips-distance apart.

- Put your fingertips on the wall for balance

- Put your right hand on the back of your head and stand tall, elbow up and forearm in line with your shoulders (a bit like a salute!)

- Tense your abdominal muscles

- Lift your left foot and stretch your straight left leg out behind, touching the ends of your pointed toes to the floor. Pull your shoulders back and arch the small of your back. Inhale

- Exhaling as you go, slowly bend and lift your left knee up towards your right shoulder

- Simultaneously twist at your waist and bring your right elbow toward your left knee - rounding your back and keeping your abs pulled in

- Try to touch your elbow to your knee, but keep your forearm in line with your shoulders.

- Slowly move back to the starting position

Do this move 10 times then switch sides

[grumpyoldgirl in reply to roseabi]

That's a good one, I just tried it!

[roseabi in reply to grumpyoldgirl]

Awesome, thank you xxx

It's surprisingly effective!

[bigmo1 60minGraduate in reply to grumpyoldgirl]

Definitely planning to keep mobile and used to do Pilates years ago and enjoyed it. Will look for a class again, thank you for the advice

[grumpyoldgirl in reply to bigmo1]

Hope you find something. I use hand grips for floor work so I don't have to take my weight on flexed wrists.

[roseabi in reply to bigmo1]

The strength exercises are entirely optional!

If you want to get beyond 5k you are best off continuing to run mostly 5ks, but try also to increase the distance of one run every now and then - very very very gradually. And have a think about how you can make it more interesting!! Do you listen to music or podcasts? Do you vary your routes when outside? If you like running with others, think about joining a club.

We won't give up on you!!! xxxxx

[bigmo1 60minGraduate in reply to roseabi]

Thank you. I listen to music. I don’t vary my routes as it’s very hilly where I live plus to be honest I like my comfort zone where I don’t feel like a fraud! Have never run with anyone else. I’ll give it a go, trying to increase distance gradually and report back 😁

[roseabi in reply to bigmo1]

That's great! I look forward to reading about your progress - enjoy your running!! xxx

[Zest in reply to bigmo1]

Good luck with it bigmo1 - we're cheering you on.

Zest

[bigmo1 60minGraduate in reply to Zest]

Thank you 😊

[JaoJao Graduate10]

I’m so pumped for week 3!

Bring... it... on!!!

I did my long run this evening! 7k, took me 1hr 7mins. I rather enjoyed it once I was out there even though it was grey and cloudy.

Bridges are awesome! I also added squats and planks to the strength work today! Can’t wait for my next run xx

[roseabi in reply to JaoJao]

You are fabulous, love reading about you enjoying the strength moves!!! Well done xxxxx

Bring... it... on!!! 😍😍😍

[FRM22 Graduate10]

I’m doing the timed plan rather than distance but ...... Last week did my first park run and also ran 6kms for the fist time so well happy!

[roseabi in reply to FRM22]

Amazing!!! Well done!!!!

[Hidden in reply to FRM22]

Well done that’s really great!

[grumpyoldgirl]

Did my 7k last week and short run on Monday. I'm joining a 5-10k running group on Thursday, so I don't know how or if it will work with the magic plan, I'll report back. My pilates class focused on squats this week, so I feel like I've done plenty!

[roseabi in reply to grumpyoldgirl]

Wow, you're on fire! Good luck with the group - looking forward to hearing about it xxx

[grumpyoldgirl in reply to roseabi]

Oops, class starts next week, not this week, so I did a 5k run involving hills.

[Hidden in reply to grumpyoldgirl]

That’s great well done!

[grumpyoldgirl in reply to Hidden]

Thanks it was a good week in the end!

[Fatgirlslim19 60minGraduate]

I'm not sure if I should be starting back at week 1 because I was put of action then, or starting now! Either way I did my 30 minute run this morning but hadn't checked the post for the exercise so will do bridges tomorrow morning. Next runs will be Thursday and Saturday!

[roseabi in reply to Fatgirlslim19]

Maybe, when you come to do the long run just start it and see how you feel? xxx

[Skeg Graduate10]

Hill, gave it a whirl. Rough stats for what they matter: elevation 220, distance 1K. ran 0.5K before - ran down and up twice - 0.5K run afterwards - so 5K in 33 mins ( that's circa 1 min 20 secs longer than parkrun) No stopping. Sweat oh yes in the bucket loads. So the question should I aim to go quicker or aim to do 3 up downs?

[roseabi in reply to Skeg]

I suggest you aim to do 3 up downs. Repetition is key, and increasing your reps will help speed and endurance in the long term xx

[Hidden in reply to Skeg]

Wow very impressive! Think I really have to start inclines then hills - next week!

[Skeg Graduate10 in reply to Hidden]

Oh yes give it a go for the fitness and challenge. I really do think they're helping me. This morning moved on to just being able to do 3 uphill and 2 down runs (circa 5K in 34 mins), that's just walking to from hill). 5 hours on my legs still haven't forgiven me 🙂

[ElizaDolittle]

Ran my first ever 7k tonight and felt like I could have gone further. Re ally beginning to feel like a runner! Very happy .

[roseabi in reply to ElizaDolittle]

You are amazing!! Well done!!!!

[Hidden in reply to ElizaDolittle]

Congratulations that’s great.

[alisonr54]

Just starting week 3 today! Looking forward to getting going this week! My longest run previously is 42 minutes so this weeks longest run will be interesting! I know it’s only 2 more minutes but still a challenge for me 😁

[roseabi in reply to alisonr54]

A fabulous challenge! Good luck and enjoy 😊😊😊

[Tulipcat]

Did the 3.5k on the treadmill last night. Fast bits. Slower bits. A fast sprint finish. I worry that the treadmill always feels so very much easier than outside but after a long work day I couldn’t face the gathering rain and wind and fading light. Did all the strengthening stuff. Plankety planks x 3. Bridges. Lunges with a kettlebell! (A kettlebell!!!!) But the long run terrifies me...

[roseabi in reply to Tulipcat]

Well done!! Treadmills are fab when the weather's rubbish, and still give you a perfectly good workout - don't worry!

About the long run: You did 6 km last week? How was it for you?

[Tulipcat in reply to roseabi]

You’re right. It’s all in the mind. I also did a jeffing 7.5k by accident when I got lost...

[roseabi in reply to Tulipcat]

There you go!!!

Enjoy your long run 😊😊😊

[Alissum Graduate10]

Two runs of week three completed. 7km on Monday and 5km today. I will run an early morning 3.5km on Saturday before a much needed hair appointment 💁‍♀️

I got a much needed boost on Monday after my run when my running watch told me my VO2 max had increased and my fitness age is 25. I’m in the top 15% for my gender and age group. Not bad for a Grandma 👵😂.

I’m loving my running at the moment, sadly this was not the case for a several months this year. Long may it last ☺️

[roseabi in reply to Alissum]

Long may it last xxxxxxxx

[Sharuns Graduate10]

Have run my 7k this week. Felt it more than the previous runs. Tried intervals on the short run last week but my sprint is slow. Looking at my phone afterwards I could only see 2 spikes. Went into C25K mode after the 2nd sprint and started walking. A work in progress.

[roseabi in reply to Sharuns]

Absolutely! Well done xxx

[Hidden in reply to Sharuns]

Well done for your 7k. I can imagine the intervals take time to get used to. I’m sure it will be easier next time. Are you using an app to do them? I’m going to try the jog, run, sprint app tomorrow if my ankle is feeling up to it.

[grumpyoldgirl in reply to Hidden]

Good luck tomorrow, rainbow, let us know what you think.

[Hidden in reply to grumpyoldgirl]

Thanks, will do.

[Sharuns Graduate10 in reply to Hidden]

No I'm using the stopwatch on my phone. Wont work when I need gloves. I'll look for apps or even put a battery in my old nurse's fobwatch.

[Sharuns Graduate10 in reply to Hidden]

Hope the run went well. I'm not sure o have enough speed for the job, run, sprint. My sprints are slow.

[Hidden in reply to Sharuns]

Hi. Not a great run this morning because although my Dr says my achilles is fine to run it didn’t really feel great. I decided to just go slowly and see how I felt and if I could, just do the short run which is what I did.

I tried the app but only did 3 reps. When I’m better I will definitely use it again as it’s really good.

[roseabi in reply to Sharuns]

It's all relative! YOUR sprint is the fastest pace YOU can keep up for the duration of the interval xxx

[Hidden in reply to roseabi]

When I said it wasn’t a great run I meant because my achilles hurt otherwise performance was good and I know that doing this will definitely improve my fitness.

It’s hard to know when to run really. Should I be waiting for no tightness and absolutely no discomfort? It trends to feel a bit better after a few minutes running but I don’t want to get a real injury.

Am joining a gym tomorrow and their running coach is doing my induction so she may also be able to advise.

I’m meant to be doing my long run on Sunday and was looking forward to it but want to be sensible.

[Hidden in reply to roseabi]

Oops I see your comment re speed was to Sharuns!!!

[roseabi in reply to Hidden]

Ha, no worries - it gets pretty confusing doesn't it!

In answer to your question (and this is my opinion, as ever!) it is my understanding that tendons benefit from being used, and if your doc has given you the green light then I would run if I were you. Be aware of anything that feels really wrong, but you should expect a little discomfort to start with.

Also, avoid hills and speed at first - add these gradually.

[Hidden in reply to roseabi]

Thanks, that’s encouraging. Maybe I will do my long run on the treadmill.

[GardenGirl52]

Rotten headache yesterday meant I thought I would just be going home to bed. But it eased off and so I thought I’d do the 30 min and then the 44 on Sunday. First 20 mins felt really sluggish but not beating myself up because of the earlier headache which meant having a good talk to myself mid run about taking it easy. This really worked and I relaxed into it enough to go over the 30 mins into 40 so I thought well I may as well do the 44. Learned a lesson today in listening to your body and having the right mindset.

[roseabi in reply to GardenGirl52]

Brilliant work!!! xxx

[Hidden in reply to GardenGirl52]

Well done for getting out there and doing so well! Sometimes you can start out cautiously and then surprise yourself with a really good run.

[GardenGirl52 in reply to Hidden]

Thank you both. I ran with the Nike Club coach the other day who said be kind to yourself and take it easy in the first 15 mins of your run. It defo worked.

[Zest]

Hi again roseabi

Really enjoyed this week, in the end - here's my summary of the week as well as a photo of my delicious 'treat':

healthunlocked.com/bridgeto...

Zest

[roseabi in reply to Zest]

You are amazing!!!!

[Alissum Graduate10]

Third run 3.5K completed this morning, a day later than planned. Knees were a bit stiff so I had to stop a few times to stretch. Knees are fine now I have given them a workout. I had a lazy day yesterday so didn’t move as much a usual which lead to my knees stiffening. I need to move all the time to keep my knees loose.

Looking forward to week 4 😀

[roseabi in reply to Alissum]

Great work, and that's really positive knee news xxx