Force+Transference Run, with the help of @plantstoplanks

Today I included some of the @plantstoplanks proposal of exercises in my " Battery" of Force and Transference run.

@plantstoplanks is an expert not only on this type of exercises that are perfect for everybody, specially for athletes and runners, but also in nutrition. If you are really interested on improving as a runner, I recommend you to visit her blog and include her proposals in your weekly routine... Reinforcement of the "core" is essential for a runner.

In particular , I did 5 block of 4 exercises , combining Core exercises with legs and arms exercises , in a "explosive" manner, so not so much time in between exercises.

• 1st Block: 1 minute High Low Plank + 15 Squats + 15 Lumbars + 20 Calfs
• 2nd Block: 20 x Bosu Plank Step Out+ 15 Squats + 15 Abdo + 30 Skippings on step ...
• 3rd Block: 10 x Spiderman Plank w/ Pushup Option + 3 exercise more (as per the first)
• 4rth Block: repeating 1st Block
• 5th Block: repeating the 2nd

Between blocks, and just ending the last exercise of the block, which must be a "Legs exercise", we did the "Transference" Run:
This time we run 300m at an easy pace (4'10"/km), recovery of 30", and then 200m Fast pace (3'30"/km).

This kind of run has to be done focusing on the Running Style and correct performance.

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5 x (Force Block + 300R30"+200m) , coold down.

Summary:

• 7.54 Km in total
• 1.5 Km of Quality Run (transference run)
• Average Heart Frequency: 136 bpm
• Maximun Heart Frequency: 171 bpm
• Total time including cool down and stretching 66'

In general, this is a good workout that will speed-up a little bit my force and aerobical condition...

Not always practicing "running" means "to run" only...

The most important is to have a balanced body ;-)

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Remember you can always check my activity following the link below:

https://connect.garmin.com/modern/activity/3008532334

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Breathe, Run, Dream, Live...

Keep on running!!!

@toofasteddie, proud member and author/promoter of the @runningproject initiative

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