You are all doing so well! I was about to say it seemed to be a walk in the park for you, except for once we weren’t in the park… 🙂 If you haven’t yet joined the group (there are a couple of you, including one new addition – welcome Katherine!), there is still time to join us and not be far behind, but please join us this week!
First, a huge THANK YOU to Meg for hosting our breakfast last week. We thrilled that so many of you have already booked your flights for the trip and we can’t WAIT to share that experience with you, even if it seems quite insane right now. So just forget they are booked and concentrate on each week and then suddenly…
Next, importantly – next week is ASL’s October break and many of the group may not be around for the Tuesday run. But not all of you are ASL and not all may be going away, so please reach out to each other to see who is available to run and when. If you are away, try to get one run in between this Thursday and next Thursday, even if it’s just a few 2 or 3 minute intervals. Don’t worry about keeping track of how many intervals – just get out there and run/walk for about 35-40 minutes if you can. We want your legs to get used to running on a regular basis.
There were a few questions this week about footwear and nutrition and comments about aches and pains so here are a few thoughts on that so everyone can have the same information.
Shoes – if you are feeling like you want/need a new pair of shoes, it may be good to wait another couple of weeks to make sure you have developed your gait. After that, Runners Need and the Asics store on Oxford St both do gait analysis and will help you find the proper shoe. However, you do not need to go out and buy a new pair of shoes if you are feeling like yours are fine. There may be a point when we will advise you to get a new pair of shoes because if yours are getting old, they won’t have the support you will need as we start to increase our run times. But for now, as long as you’re comfortable, you’re fine.
Nutrition – it’s good to eat a little something before you come out to run, but you don’t want to eat a lot. Everyone is different in what works for them so try different things each week and see what works for you. Things to try – a banana, yogurt, toast with peanut butter, a granola bar. It’s fine to have coffee before the run. When we are running longer distances, we will give you more information about nutrition for before, during and after the run, but we aren’t to a point yet where we need to be thinking about it. More things to look forward to!
Aches – some of you may be experiencing some aches and pains. It is common to have some aches and pains during the first 2-3 months of this program. For the most part, it’s just our body’s way of telling us “Thank you very much, but I would prefer hanging out at Starbucks and skipping the running part.” Many of you are already fit through other types of sports/hiking/tennis/etc, but we use different muscles in running and those muscles/joints will speak up. As a very general guideline, most experts suggest ignoring the first 10-15 minutes of an exercise session then after that monitoring whether the pain/discomfort is stabilizing or increasing. If the pain increases while you are running, then you should stop – if the pain is consistent or lessens during exercise then usually you’re fine to continue.
Hard foam roller (what Meg uses): https://www.amazon.co.uk/dp/B018NMBZ5A?ref_=ams_ad_dp_asin_3
Softer foam roller (what Amy uses): https://www.amazon.co.uk/PhysioWorld-Foam-Roller-Blue-90/dp/B009ABLT14/ref=sr_1_5?s=sports&ie=UTF8&qid=1474971689&sr=1-5&keywords=foam+roller
Spiky massage balls (recommended by Nicky): https://www.amazon.co.uk/gp/product/B001G9IN6C/ref=pd_sim_200_4?ie=UTF8&psc=1&refRID=FG77YJXV0RN9B3DV7R27
Regular massage balls: https://www.amazon.co.uk/gp/product/B0113KAQU4/ref=pd_sim_200_53?ie=UTF8&psc=1&refRID=YVZ2D315EBHYS1366AWA
It looks like Meg’s foot massage pad is only available on US Amazon: https://www.amazon.com/Japanese-Garden-Massager-Reflexology-Board/dp/B00J0BXMQ4/ref=pd_sbs_121_8?ie=UTF8&psc=1&refRID=7F8MY3E14M3GV6QQEMMX
But this looks similar: https://www.amazon.co.uk/Stimulate-Acupressure-Massager-Circulation-Reflexology/dp/B01L3OVDBQ/ref=sr_1_9?ie=UTF8&qid=1474972177&sr=8-9&keywords=foot+massage+pad+reflexology
Finally, SAVE THE DATE for Thursday 20 October. This is our storied run to Big Ben. At that point, our longest interval will be 7 minutes – we won’t be running non-stop. Plus, there are traffic lights along the way. But it is a big milestone for us and we’d love to have everyone there.
See you Thursday,