Beginner Bingo

Mike Leonard, England Athletics Regional Lead for Sprints has a spot of runners Bingo for you to enjoy! Seriously, he does. The card ‘recognises’ that you need to do lots rather than just one thing to get really fit and strong. Play along with your own running bingo card and reap the benefits. Each row or line has a mix on it so you can’t fill a line or row by just doing one type of thing. Try our bingo for runners for a week and see if you can fill a column, all the corners or a row! All exercises in our running bingo card are designed to encourage runners of any level to get active and make new connection.

24	11	52	43	55	15
39	32	35	27	45	20
33	17	12	72	7	63
22	51	1	19	14	88
2	25	58	49	6	31

1: Make a positive comment on a non-running related post by someone who is a runner outside the group.

2: 2 x 6 x hop (both legs) with bounce off landing rather than hold (so skim along).

6: Royal flush: run for 30 - 50min with each kilometre getting faster than the one before.

7: 3 x 60m fast stride - once a week for three weeks.

11: 6 x forward hop on each leg. Hold the landing and be stable.

12: Run for more than 45 minutes.

14: 2 x 20-30m skip.

15: Call a friend.

17: Post an encouraging post on social media.

19: Run a 2.5km fast run.

20: Two sets of 8 x single leg squat on each leg - use something to help balance if needed.

22: Compass balance - once round on each leg (stand on one leg and touch the ground at each of the eight points of the compass - N, NE, E etc - back to standing tall on one leg between each).

24: Run a 6km fast run.

25: 8 x arabesque on each leg, a ballet position that has you reaching into the air with one arm, extending the opposite back leg.

27: 2 x 20m high knees.

31: 2 x 20-30m skip.

32: Run for 30 minutes.

33: 3 x 8 x glute bridge.

35: 6 x sideways hop (both directions) on each leg.

39: Make a positive comment on a running related post.

43: Two-point plank - do both arms / legs (opposite arm and leg off ground and out in straight line).

45: 2 sets of Compass lunge on each foot.

49: Send a personal message to someone you wouldn’t normally have much contact with.

51: 3 x 8 x glute bridge - single leg.

52: 2 x 6 x forward bunny hop - two footed jump - control and hold the landing rather than bouncing.

55: 2 x 20-30m A walk.

58: 3 x 10 x heel raise on each leg on a step.

63: Two-point plank with tuck (start with opposite arm and leg off ground and out in straight line, then bring elbow and knee together beneath you).

72: 3 x 6 x pogo jumps.

88: 2 x 4 x tuck jump - knees towards chest, hold the landing.

If you enjoyed our bingo for runners, then check out the rest of our useful running tips and advice. We have information for runners of all levels. If you would like to get involved in some group running, then find a local running group near you.