8 fitness finding GoodGymers smashed a strength and conditioning circuit with some dominant multi paced running.

As spring approaches the evenings are getting slightly brighter and we had some sparkling performances from the runners this evening!

Starting off with a Power Walk and relaxed paced jog down to Emirates Stadium we got quickly into our stride with some balance developing dynamic warm up drills. We squeezed out some precise calf raising marches before getting our run on along the Stadium concourse.

Flipping the script we got into some strength and conditioning exercises with Squats, calf raises, lunges, star jumps and mountain climbers all intertwined with a recovery running.

Then we upped the anti with a core blast of Planks and dorsal raises with shuttle runs and tempo running thrown into the mix. Before finishing strong with 2 huge efforts on two split paced long runs!

Some static stretches and we were done with a top effort and exercise execution complete!

Be great to see you next week for the last in this block in Islington before we move on in March!! Sign up and come along!!

Smooth Running

Joel

8 Hardcore GoodGymers Hop, Skipped and Ran their way to Running Fitness glory at Fitness 4 All- Islington.

After a smooth 6 minute jog down to the North London Footballing Colosseum.

We got to work with a range of ** Linear** running drills to really focus on being the most efficient runners we can be! Really focusing on getting our arms and legs to stick to their own lane and work forward and backwards with minimal side to side action.

We marched, skipped, lunged, and hopped in perfect linear motions! We then threw in some fast footed toe tapping line drills as well as some super side to side squats and before we knew it we had smashed out 20 minutes of Running form improving drills!!

Moving onto the running portion of the session we worked a Speed Sandwich! with a few easy to Tempo 100 metre shuttles followed by 4 Speedy 50 metre Accelerations then Sandwiching the Speed with a couple of 2 minute Tempo efforts!

16 minutes of great effort and action was rewarded with a genealogical trot back to base talking about all things running!

Great job coming along in such abrasive conditions! See you next Thursday for some more Fitness 4 All action!

Smooth Marching

Joel