{"id":11,"date":"2015-10-02T09:43:15","date_gmt":"2015-10-02T09:43:15","guid":{"rendered":"http:\/\/94fe80d3-cecc-4508-b5f5-adf1362cf9e5"},"modified":"2016-02-28T16:48:08","modified_gmt":"2016-02-28T16:48:08","slug":"beginner-note-2-oct-2015","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2015\/10\/02\/beginner-note-2-oct-2015\/","title":{"rendered":"Beginners Week 5: 2 Oct 2015"},"content":{"rendered":"

<\/a>Hi everyone,<\/p>\n

You are all doing so well! \u00a0I was about to say it seemed to be a walk in the park for you, except for once we weren\u2019t in the park\u2026 \u00a0\ud83d\ude42<\/p>\n

So first, importantly – next week is ASL\u2019s October break and many of the group may not be around for the Tuesday run. \u00a0But 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. \u00a0If you are away, try to get one run in between now and next Thursday, even if it\u2019s just a few 2 or 3 minute intervals. \u00a0Don\u2019t worry about keeping track of how many intervals – just get out there and run\/walk for about 35-40 minutes if you can. \u00a0We want our legs to get used to running on a regular basis.<\/p>\n

There were a few questions today 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.<\/p>\n

Shoes – if you are feeling like you want\/need a new pair of shoes, you can go out at any time now and buy some. \u00a0Runners Need and the Asics store on Oxford St both do gait analysis and will help you find the proper shoe. \u00a0However, you do not need to go out and buy a new pair of shoes if you are feeling like yours are fine. \u00a0There may be a point when we will advise you to get a new pair of shoes because if yours are getting old, they won\u2019t have the support you will need as we start to increase our run times. \u00a0But for now, as long as you\u2019re comfortable, you\u2019re fine.<\/p>\n

Nutrition – it\u2019s good to eat a little something before you come out to run, but you don\u2019t want to eat a lot. \u00a0Everyone is different in what works for them so try different things each week and see what works for you. \u00a0Things to try – a banana, yogurt, toast with peanut butter, a granola bar. \u00a0It\u2019s fine to have coffee before the run. \u00a0When we are running longer distances, we will give you more information about nutrition for before, during and after the run, but we aren\u2019t to a point yet where we need to be thinking about it. \u00a0More things to look forward to!<\/p>\n

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. \u00a0For 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." \u00a0Many 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. \u00a0As 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. \u00a0If 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. \u00a0<\/p>\n

All of us will benefit from lots of stretching and some squats or lungs whenever you have a bit of time. \u00a0You don’t have to go to a gym to do squats\/lunges – you can do them anywhere. \u00a0Those exercises build muscle in your legs particularly around your knees. \u00a0The stronger those muscles become the more they can help to stabilize your knee joint which is extremely helpful in running. \u00a0Don’t let these suggestions overwhelm you! \u00a0None of it is required, it’s just the more you do, the easier the running will be. \u00a0Lastly on this topic, we are still only running twice a week. \u00a0This is SO important. \u00a0Feel free to do as much walking as you want, and tennis, or swimming, yoga, pilates or whatever….. but not running. \u00a0Twice a week is the perfect amount right now. \u00a0In a month or so we will come to a point where we\u2019ll tell you it will be good to add a third run, but not yet.<\/p>\n

If you are away for the break, we hope you have a wonderful time!<\/p>\n

See you Thursday,<\/p>\n

Amy, Meg and Vicky<\/p>\n

Here is our group from yesterday – sorry for the small photo – technical difficulties!<\/p>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Hi everyone, You are all doing so well! \u00a0I was about to say it seemed to be a walk in the park for you, except for once we weren\u2019t in the park\u2026 \u00a0\ud83d\ude42 So first, importantly – next week is ASL\u2019s October break and many of the group may not be around for the Tuesday … Continue reading Beginners Week 5: 2 Oct 2015<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-11","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\nBeginners Week 5: 2 Oct 2015 - Beginners<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womenrunningtheworld.com\/beginners\/2015\/10\/02\/beginner-note-2-oct-2015\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginners Week 5: 2 Oct 2015 - 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