18 runners ran 5.2 k to help the Mincinglake and Marypole Allotment Association with one of their amenity plots. This included digging a pond and creating a bug hotel! We had two new runners joining us this evening, Maeve and Anna. We hope you loved it and will be back soon again!

Getting fit

We ran a total of 5.2 k this stunning evening, some mixed flat and hilly bits and we had a beautiful sunset to enjoy for most of it! One of the hills that we climbed was quite long and steep so we went through some hill running technique, especially the importance of not leaning into the hill but to keep your chest up and drive your hips forward. This makes breathing so much easier and also enables you to pull your knees up high and to get those quick and light steps in.

Living in Exeter you just got to learn to love hills!

Whilst we were re-grouping we managed some squats, lunges, triceps-dips and press-ups. A big thank you to Sarah who back-marked so that no-one got lost or left behind!

We also carried out a core session this evening. We did ten different types of core exercises for 30 seconds each. By keeping your core strong you will become a well balanced runner, you will keep a good posture even when you feel tired at the end of your runs and your speed will improve. Absolutely brilliant effort everyone (even those of you who tried to hide away from the core session ha ha ha)!

Doing good

At the task we were welcomed by Simon from the Mincinglaka and Marypole Allotment Association who explained that they are aiming to develop the amenity plot so that it can be enjoyed by everyone at the allotments. We worked for 35 minutes with the following tasks:

• Digging a pond
• Rolling a metal barrel up a hill for recycling collection
• Cutting back overgrowth
• Creating a FANTASTIC bug's hotel by piling up logs and branches (check it out in the pictures!)

It’s amazing how much we got done! 18 of us working for 35 minutes is equivalent of 10.5 hours of work! This clearly shows that you are all are making such a difference by coming along and getting stuck in with all these tasks together on Tuesday evenings! Such great work everyone!

Next week

Next week we will run to the Wonford area and help the Wonford Planters, a small volunteer gardening group, with some gardening tasks in the Burnthouse Lane estate. It will be a lovely run and we can make a real difference in this area! Don't forget that next week is pretty special as it is the 10 year anniversary of the GoodGym so we will have the big GoodGym birthday flag with us for some nice photos. Sign up here to come along!. It will be great!

Community mission

We have our first community mission coming up in Exeter soon! So exciting! Make your own way to the Westbank in Exminster on Saturday 21st September where you will meet other GoodGym runners and work together with some gardening tasks in their allotment. This is a great way for you to plan your own run and still get that good feeling of having carried out a good deed. The Westbank is 5 k from Exeter quay and the run along the canal path is lovely. You always cycle or walk some of it if running 5 k both ways feels too far. There is also a regular bus service between the Westbank and Exeter city centre, leaving every 30 minutes from just outside the Westbank. Tell your friends and family about this and sign up here to come along. There will be birthday cake too as this is part of the GoodGym 10 year birthday celebrations!

Lets finish with a big thank you to Phoenix Art Centre for being our starting point and to the Westbank for funding us in the area! To all runners who took part this evening- YOU ARE ALL AMAZING! You ran so well, worked so hard on all exercises and you made such a big difference by working together at the task! See you all very soon for some more fun and getting fit by doing good!

15 runners ran 7 k, including some impressive hills, to help maintain a footpath in the Sylvania estate.

After a scorching bank holiday weekend we surprisingly had some rain this evening. Who cares about rain though? It was brilliant to see so many runners returning from last week and fantastic to see some new runners joining us as well! Welcome Jo and Philippa to the GoodGym Exeter crew! Also lovely to have the very experienced GoodGym runner Sally joining from GoodGym Camden.

We locked up our bags and signed in at our usual starting point, the lovely Phoenix, and then headed over to the Northernhay Gardens for a dynamic warm up session. As the run this week involved some steep hills we also took a moment to discuss hill running technique. Remember the following points for your hill runs:

• Run tall, chest up, no hunching
• Drive hips forward
• Run with high knees
• Keep high cadence, with light and quick steps
• Arms moving back and forth (not sideways), rotating at the shoulders

Also remember hills are our friends, they make us so much stronger!

Everyone worked hard on the outward run and did brilliantly! The hill at (what we thought was) the end was a long one but we stopped to re-group at regular intervals so we didn’t get too spread out and so that everyone could make it. We also managed some wall squats, press-ups and lunges along the way.

Then our little adventure began… finding the task! After running along a footpath, looking out for our task owner in all directions, we realized we were on the wrong path. We had to hit yet another hill to get to the right one! A massive shout out to all runners for being so positive and for keeping the spirits so high during this little adventure! Fantastic attitude! Also a big thank you to Sally who back marked the whole way so no-one got left behind.

When we arrived to our task, a lovely and leafy footpath that runs along the Sylvania estate, we were welcomed by Timothy Payne. He is a member of the Sylvania Environment and Community project, an organisation which works to improve and maintain the open spaces in the area for the local residents. We all got stuck in straight away and worked hard for 30 minutes:

• Cutting back overgrowth
• Scraping moss of the footpath
• Brushing the footpath clean

These tasks gave us a good upper body workout and it was lovely to see everyone chatting and getting along whilst working.

It was amazing to see how much we got done in a short space of time and hopefully our work will be noticed by the many local runners and walkers who use this path. What a brilliant task for the GoodGym to have been involved with!

The return run took us up yet another hill and we actually reached the top of Exeter! We could then enjoy a long downhill with amazing views all over the city. The summer evening was still really warm and the rain had stopped. What a perfect way to end our run together! When we got back to the Phoenix we finished with a stretching session and some runners enjoyed well earned refreshments in the bar.

Fantastic to have two more runners, Florence and Rachel, get their documents checked this evening so that they can take part in mission and coached runs. Taking part in these runs is a great way to get motivation to run and you will also make a huge difference to the lives of elderly and isolated people. Amazing isn’t it!

Next week when we will run a total of 4 k to help Newtown’s Community Preschool get their playground ready for term starting. This will involve making a mud kitchen for the children using the same soil that we dug up from the community building in Belmont Park on the launch evening. Great to see this coming to use! Sign up here to come along, get fit by doing good and have some fun!

We have also discussed meeting once a month at Exeter Riverside Parkrun to run a timed 5 k run together and to have cake and coffee (just as important as running obviously!) afterwards. For anyone who fancies this come along on Saturday 7th September. It will be lots of fun and a great way to start your weekend!

Happy running!

61 runners turned up to the very exciting GoodGym launch in Exeter! We ran 3.5 k to help the Newtown Community Association get their new community building in Belmont park ready for opening in September.

WOW! We had an incredible turn out for our launch run in Exeter! 61 is the highest number of runners ever to come along to a GoodGym launch. Absolutely amazing to see! Most of the runners who came along were totally new to the GoodGym, but we also had some experienced GoodGym runners joining us from Bristol. Great to meet you all!

We started at the Exeter Phoenix Art Centre. This will be our starting point every week which is great as it has toilets, a safe place for us to lock our bags and also a lovely cafe-bar for refreshments and chats for anyone who fancies that before or after our runs.

From the Phoenix we jogged over to the Rougemont Gardens where we were joined by the Deputy Lord Mayor of Exeter, Councillor Mrs Yolonda Henson and Mathew Bryne, the CEO of the Westbank (who we work in partnership with and is funding the GoodGym in our area) who gave some lovely speeches.

We then carried out some dynamic warm-up exercises, getting our bodies ready before we headed over to Belmont Park. During the run we re-grouped at regular intervals, so that we didn’t get too spread out and we managed some press-ups, wall squats and high knees as well on the way. Thank you to Helen Stevens and Ed Field who back marked so that no one got left behind and a big thank you to Dave Guest who led the walking group.

At the task we were welcomed by Rory McNeile, the chair of the Newtown Community Association, who showed us what to do and explained that the community building will be an important place for educational and social events and that it will have a very positive impact on the lives of local residents. The community building will be opening on Saturday the 21st of September, 11 am-3 pm, with fun activities for all age groups and everyone is welcome to join!

We then got stuck in and worked hard for 45 minutes, focusing on the following tasks:

• Shoveling soil onto a trailer and transporting it to the preschool nearby
• Picking up rocks from the ground
• Digging out flower beds
• Raking up grass
• Sweeping the ground
• Cleaning the floors inside the building
• Clearing out gutters

These tasks gave us a full body work-out and it was amazing to see how much we got done!

45 minutes of GoodGym runners getting stuck in made such a difference. Fantastic work everyone!

On our return run we stopped at the Cathedral green where we all enjoyed (I hope!) a fitness session involving 5 types of squats and 4 types of planks. All these exercises strengthen muscle groups that are important to running and by keeping these strong we both improve performance and reduce risk of injury. Hot, sweaty and happy we then returned to the Phoenix where we carried out some stretches. We also took some great photos!

After the group run some runners stayed around for refreshments and chats in the Phoenix which was lovely. Some runners also got their documents checked so that they can start doing coach runs (regularly running to see an isolated elderly person), or so that they can take part in mission runs (running to help isolated elderly people with one-off practical tasks). Fantastic to see that runners are getting involved with the GoodGym in Exeter in this way already and thank you Dom Tooze for helping out with the document checks.

It will be brilliant to see you all again next week when we will run to help the Sylvania Environment and Community project with some gardening tasks along a footpath in the Sylvania Estate. The outward run will take us up a rather steep hill but don’t worry, we will stop to catch our breaths and regroup at regular intervals! Also, what goes up must come down so the return run will be a lot easier! Sign up here to come along.

To finish of with a big shout out to everyone who took part in the launch of the GoodGym in Exeter is very much in order! You all really showed Exeter how to get fit by doing good! It was fantastic to see how everyone chatted to each other and got along during the whole evening as well. Such great GoodGym vibes!

See you next week and happy running until then!