20 Fitness seeking GoodGymers smashed 60 minutes of Running Fitness Action!

Third of 4 sessions in Clapham brought a top turnout! Great to see so many Goodgym first timers coming along, hope it is the first of many!

First it was all about getting warm, hitting up some dynamic stretches as well as dialling into a few vital coaching points to improve our running form. Once our pulses were raised, muscles activated and joints mobilised we got going with some balance focused activities.

We then completed a range of running drills aimed to improve our running posture, efficiency and allow us to get to a higher top end speed.

This is where the fun kicked off with six 50 metre accelerations really pushing the pace along. Really powerful reps were on show which was great to see before we moved over to the pond!

Three 300 metres laps with 2 minutes recovery at a smooth and strong intensity aiming to complete each rep in exactly the same time. We gritted it out and really worked hard to maintain our challenging rhythm.

To finish off the evening we crushed 5 laps of the pond in teams of 4 (and 1 hard core 3). Each person running a third of the way around before tagging a teammate in. Seriously quick relay legs on show great to see everyone's running cadence massively increase through the session!!

Next week is the last in Clapham for a while so please sign up and come along for some more fitness fun!

Smooth Running

Joel

3 Clapham GoodGymers dominated an hour of Running form refining and Speed Endurance developing action.

On an evening where the rest of Clapham had already set off on the Bank Holiday weekend we had a small but mentally focused and strong unit ready for some running action!

Jumping straight into adjusting a couple of kinks in our form while conditioning the muscles required to coup with their new found responsibilities. Lots of forward leaning, knee driving, bouncy skipping and powerful accelerations set the tone.

Focusing on our linear action and knee drive angles we saw immediate success with improved speed, control and efficiency!

Moving onto the meat of the session we started with a relay battle!! Three reps of running around the 300metre pond highfiving at about half way and powering back! Strong efforts and lots of pacing practice on show to ensure we finished faster than we started while still being in control.

A short rest before we joined forces and ran a continuous relay lap on the lap off while running smooth, fast and ultra consistently to maintain the lap time from before. Three strong and tough laps each and we had earned a stretch out and a Easter Egg or 2. Great effort and top coachabilityness (know it's not a word but you know what I mean).

Look forward to two more great sessions in Clapham this month hope to see you next time!

Smooth Running

Joel

19 Fitness 4 All athletes dominated 60 minutes of awesome running focused training on Clapham Common.

The first of this block back in South London and we had a top turnout!!

Needing to make use of the lighter evenings we packed the running portion of the session in early. Having a knee drive and linear body movement focus we got out technique on, really tightening up our running forms.

Alternating running accelerations and knee driving skipping we got our pulses raised and muscles pumping as we gradually upped the effort levels.

We rolled straight into a couple of 4 minutes blocks of continuous running alternation harder and easy running. Top knee driving on show as we powered our way into 3 blocks of 5 minutes of continuous 3 person relays. Smashing the first set with some hard running then keeping it Smooth with some medium tuning before raising the effort levels for the last 2 minutes!

A short recovery and we had a go at some more form drills focused on landing under of body to keep us kind on the body and efficiently fast.

We finished the session with 2 rounds of full body circuits, 45 seconds of Legs, 45 seconds of Core and 45 seconds of Conditioning CV.

Great effort and application Team! hope to see you all again for the rest of the month to build on the Fitness gains!

Smooth Running

Joel