Hi Magic People!!!
It's Week 6 of the plan, and the finish line is starting to appear on the horizon!
Hope you're keeping your chins up this week, and have been wrapping up warm on your runs - how's it going?
You may be wondering where UnfitNoMore went! I'm afraid he is off dealing with life at the moment, you know how it can be sometimes. We miss him though, and hope he will back with us soon - wishing you all the best, UNM β€οΈβ€οΈβ€οΈ
β β THIS WEEKβS RUNS WILL BE:
Distance runs (to be completed in any length of time)
β 4 km
β 5 km
β 9 km
Timed runs (for those not yet ready to do the distances in the 10k Plan)
β 20 minutes
β 30 minutes
β 55 minutes
Please make sure you are warm before exercising πππ
See the pinned INFO POST for all the Magic Running Plan details, and lots of useful links π
healthunlocked.com/bridgeto...
β β THIS WEEK'S STRENGTH MOVE IS... PUSH-UPS!!!
Or press-ups if you prefer π
β Another upper body exercise, this one is the perfect do-anywhere bodyweight exercise for arms, core, chest, and back!
Here is my description of push-ups: drive.google.com/file/d/12a...
β Try to do 5-15 push-ups
β When? Do them when you're home after your run, or at any time! Just warm up first - march on the spot for one minute swinging your arms strongly.
β OR put all the strength moves together into a routine, as a cross-training workout on a non-running day:
- Warm up
- Planks: 30 seconds - front, right-hand side, left-hand side (or your preferred version)
- Squats: 10-15
- Bridges: 20. Finish with an opposing stretch: hug knees to chest and rock gently for 30 seconds
- Eccentric heel drops: 5-15 with straight leg, 5-15 with bent knee, each leg.
- Push-ups: 5-15
End there, or take a 2 minute break and go through all the exercises again. And then maybe a third time π
β β KNEE STRENGTHENING EXERCISES!!
β Are your knees feeling the strain? Many VRBs have recommended these strengtheners from the NHS website:
nhs.uk/live-well/exercise/k...
β β HERE'S THE LOVELY JU-JU- talking about strength and cross-training:
... and bringing us a little sunshine π
And don't forget that our sister-community, STRENGTH & FLEX, has lots of great suggestions for strength work and cross training you can try!
healthunlocked.com/strength...
β β Have a great week, and enjoy your running!
roseabi, ju-ju- & UnfitNoMore xx
December 13th, 2019
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