{"id":1122,"date":"2012-09-07T12:27:32","date_gmt":"2012-09-07T12:27:32","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/02\/15\/7_7_september_note-5\/"},"modified":"2016-02-16T00:12:46","modified_gmt":"2016-02-16T00:12:46","slug":"7_september_note","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2012\/09\/07\/7_september_note\/","title":{"rendered":"Beginner Note 7 September 2012"},"content":{"rendered":"

Hello everyone,
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We are off to a great start! \u00a0I think we’re going to have a very strong group this year. \u00a0You are all making it look easy. \u00a0I promise you can start complaining any time now. \u00a0You don’t have to be so quiet and\u00a0agreeable!!! \u00a0I’ve attached our program in two separate files for those of you who haven’t received a hard copy yet. \u00a0One is more of a weekly view of what we’re doing and the other file breaks down week by week our running and walking intervals. \u00a0There are some notes on the program that explain a bit about how things work. \u00a0For those of you who are just joining us, don’t worry! \u00a0You’ll be fine. \u00a0Our routine is this: \u00a0on Thursdays I run with the group and we also have Bonnie, Syma and Betsy running with us to help out. \u00a0The following Tuesday, the group will meet at Starbucks at the same time (always 8:15am) and repeat what we did the prior Thursday. \u00a0Bonnie, Syma and Betsy run with our more advanced groups which meet on Monday, Wednesday and Friday. \u00a0They have all come through some version of our beginner group so they can definitely relate to what you’re going through. \u00a0They are all fabulous runners and are a great source of information about training and fitness. \u00a0
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Quite a few of you have asked why we’re running so slow and\/or why do we have walking breaks. \u00a0I’ll try to explain some of that philosophy. \u00a0Most of us have tried to run at some point in our lives or we had to do it in school. \u00a0Usually we have less-than-wonderful memories about running. \u00a0In my opinion, most people trying to learn to run go too fast. \u00a0They head out the front door like a rocket, chest pounding, lungs gasping for air, legs screaming, etc. \u00a0No wonder we don’t stick with it. \u00a0It’s horrible. \u00a0From my experience, if we start very slowly, run at a very gentle pace and don’t get our heart-rates too high, then we’re OK to keep at it. \u00a0When we finish running as a group, you should be feeling like you did something but you shouldn’t be exhausted. \u00a0That is the psychological side of it. \u00a0From a physiological viewpoint, if you are new to running then your body isn’t necessarily ready to support that activity. \u00a0By starting the program very gently we give our bodies time to catch up. \u00a0Over the first few weeks, there are small changes happening within your muscular system. \u00a0The small stabilizer muscles surrounding joints will strengthen. \u00a0The larger muscles which drive movement will start to “wake up”. \u00a0Most likely you will not notice these changes in the mirror, but they are happening. \u00a0By beginning a new training regime gradually, we can hopefully keep injuries at bay. \u00a0This is one of the reasons we definitely need to keep our pace slow on Tuesdays. \u00a0Reign each other in!!! \u00a0Try to replicate the pace we do together on Thursdays. \u00a0If you run too fast, it can lead to injury or make you very frustrated with running. \u00a0I’ll repeat this because it’s critical…… \u00a0keep the Tuesday run SLOW, very SLOW!!!
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During the first few weeks of our program, we’ll continue to have additions to the group and start to see some attrition. \u00a0Usually by October, the group settles into a pack and running becomes part of your weekly routine. \u00a0For those of you who have some running experience, please consider moving up to our Mon\/Wed\/Fri groups. \u00a0We have another 100-110 runners who run a wide range of pace and distance. \u00a0You will have people to run with and you will be able to keep up. \u00a0Believe me, you’ll be happier in the end. \u00a0The beginner group progresses very slowly and I will continue to keep the group running at a very slow pace. \u00a0It’s part of the master plan!!! \u00a0One last thing here…. \u00a0if you are already a runner (therefore have a natural pace\/gait), running this slow can actually hurt. \u00a0I’m happy to explain the physics of a more up and down motion on your hips\/knees. \u00a0If you’re new to running, this is exactly what you should be doing… developing a gait. \u00a0If you already are a runner then that slow pace will create an unhealthy amount of impact on your joints. \u00a0Is there anything else I can say to encourage you to move up???? \u00a0Let me know if you want to discuss this – I’m happy to sit down with any of you individually and talk about how you could transition to the next level in our running group. \u00a0Lastly on this topic, if you are already a runner, after a few weeks you’ll be running circles around our true “newbies”. \u00a0It’s depressing for them to feel that they are working SOOOOOOO hard and you’re flitting around as though it’s a gentle stroll in the park. \u00a0
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Let’s talk a bit about more fun things such as shoes and clothes. \u00a0We have a deal with Runners Need (there are stores all over London) for 10% off merchandise with them. \u00a0Just tell them you are running with me and they will honor that deal. \u00a0I would recommend that you wait 3-4 weeks before going in there to buy shoes. \u00a0Once you’re ready, they will ask you to run on a treadmill in the store, they will\u00a0analyse your gait and recommend the appropriate type of shoe. \u00a0They don’t always go for the most expensive shoe. \u00a0They will give you some options. \u00a0Why the wait? \u00a0In my opinion, as you start running each person develops a gait and it actually improves (or becomes more efficient) over time. \u00a0This happens without us doing anything to “work on” your style. \u00a0If you go in now for shoes, they may fit you in shoes that are appropriate for your current gait. \u00a0That gait may very well change in the next few weeks so hold off if you can make yourself wait! \u00a0If you don’t believe me, read the article in the NY Times from last week. \u00a0There is some new research out which suggests this exact concept is true. \u00a0It’s an interesting article anyway. \u00a0I’ll try to find a way to get you a copy. \u00a0Some of you have asked about kit for bad weather. \u00a0First of all, we WILL run no matter the weather! \u00a0The only time we cancel runs would be for icy conditions which are dangerous. \u00a0Otherwise, we run in rain, sleet, snow, hail, etc. \u00a0That being said, you might consider buying a good running\u00a0rain-jacket. \u00a0It needs to be lightweight and breathable. \u00a0Runners Need sells them as does most of the outdoor shops. \u00a0Stanfords on Long Acre sells a great jacket that folds up into a little bag. \u00a0It also comes in about 10 different colors so that’s kind of fun. \u00a0You might be surprised that we don’t usually have to run in rain. \u00a0I’m serious. \u00a0Ask Betsy, Syma or Bonnie. \u00a0Usually if it’s raining it passes over. \u00a0It’s rare we run in heavy rain. \u00a0
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Congratulations if you’ve made it down this far in the email!!! \u00a0It’s getting boring….. \u00a0I know!!! \u00a0This is the last bit. \u00a0Our running group has a website: \u00a0www.womenrunningtheworld.com<\/a> \u00a0I’ll post this email under “Notes from Paula” so if you’re suffering from insomnia sometime in the coming weeks you can go back, read this email and fall straight to sleep!!! \u00a0Seriously, there is a lot of information on that website that pertains to more experienced runners. \u00a0Please don’t worry too much about the information out there. \u00a0Most of it doesn’t apply to new runners. \u00a0Once our half-marathon trip starts to firm up, I’ll be posting a lot of information about the trip on the website. \u00a0Our program will also be out there as well as some route information if you’re interested. \u00a0So the website could be helpful but don’t worry too much about it now. \u00a0There are things out there about physios\/osteopaths\/functional movement specialists\/etc. \u00a0For the most part, this applies to women who are already runners. \u00a0I would suggest that you run for awhile before thinking about seeking specialist advice. \u00a0In fact, there is every chance that you’ll make it all the way until the spring and not need any of those special “treatments”. \u00a0
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That’s it for now. \u00a0Ladies, I’m serious here…. \u00a0you’re doing great. \u00a0We are going to be a fabulous group. \u00a0Hang in there, keeping coming out to run and you’ll get there. \u00a0I’ll do whatever I can to help you through this. \u00a0I’ll hold your hand, I’ll piggy-back you if need be. \u00a0Just keep showing up and it will happen. \u00a0By the spring we’ll all be uber-runners!!! \u00a0
\n<\/span><\/p>\n

I’ll look forward to seeing you next Thursday hearing about how SLOW you ran on Tuesday!
\n<\/span><\/p>\n

Happy Running,
\n<\/span><\/p>\n

Paula<\/p>\n

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7 September Note<\/p>\n<\/div>\n<\/div>\n

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Hello Beginners!<\/p>\n

This is your page!\u00a0 You\u2019ll find below the series of emails from me and your program that we are following together.\u00a0 As we progress I\u2019ll be sending you information on nutrition, hydration, training, etc.\u00a0 You\u2019ll be able to go to this page to access any of that information.\u00a0 To your left is a photo of some of last year\u2019s beginner runners running the half-marathon in Lisbon.\u00a0 Look at them go!\u00a0 This can DEFINITELY be you next spring in Bratislava!<\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Let me know how I can help,<\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Paula<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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7 September Note<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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

Hello everyone, We are off to a great start! \u00a0I think we’re going to have a very strong group this year. \u00a0You are all making it look easy. \u00a0I promise you can start complaining any time now. \u00a0You don’t have to be so quiet and\u00a0agreeable!!! \u00a0I’ve attached our program in two separate files for those … Continue reading Beginner Note 7 September 2012<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1211,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"\nBeginner Note 7 September 2012 - 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\/2012\/09\/07\/7_september_note\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Note 7 September 2012 - 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