{"id":1658,"date":"2016-09-27T15:03:45","date_gmt":"2016-09-27T15:03:45","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1658"},"modified":"2016-11-06T15:41:24","modified_gmt":"2016-11-06T15:41:24","slug":"2016-17-beginners-week-5","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/09\/27\/2016-17-beginners-week-5\/","title":{"rendered":"2016-17 Beginners Week 5"},"content":{"rendered":"

Hi everyone,
\nYou are all doing so well!\u00a0 I 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 \u00a0If you haven\u2019t 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!<\/p>\n

First, a huge THANK YOU to Meg for hosting our breakfast last week. \u00a0We thrilled that so many of you have already booked your flights for the trip and we can\u2019t WAIT to share that experience with you, even if it seems quite insane right now. \u00a0So just forget they are booked and concentrate on each week and then suddenly\u2026<\/p>\n

Next, importantly – next week is ASL\u2019s October break and many of the group may not be around for the Tuesday run.\u00a0 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.\u00a0 If you are away, try to get one run in between this Thursday and next Thursday, even if it\u2019s just a few 2 or 3 minute intervals.\u00a0 Don\u2019t worry about keeping track of how many intervals – just get out there and run\/walk for about 35-40 minutes if you can.\u00a0 We want your legs to get used to running on a regular basis.<\/p>\n

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.<\/p>\n

Shoes<\/u>\u00a0– 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. \u00a0After that, Runners Need and the Asics store on Oxford St both do gait analysis and will help you find the proper shoe.\u00a0 However, you do not need to go out and buy a new pair of shoes if you are feeling like yours are fine.\u00a0 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\u2019t have the support you will need as we start to increase our run times.\u00a0 But for now, as long as you\u2019re comfortable, you\u2019re fine.<\/p>\n

Nutrition<\/u>\u00a0– it\u2019s good to eat a little something before you come out to run, but you don\u2019t want to eat a lot.\u00a0 Everyone is different in what works for them so try different things each week and see what works for you.\u00a0 Things to try – a banana, yogurt, toast with peanut butter, a granola bar.\u00a0 It\u2019s fine to have coffee before the run.\u00a0 When 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.\u00a0 More things to look forward to!<\/p>\n

Aches<\/u>\u00a0– 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.\u00a0 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.” \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.\u00a0 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.\u00a0 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.<\/p>\n

All of us will benefit from lots of stretching and some squats or lungs whenever you have a bit of time.\u00a0 You don’t have to go to a gym to do squats\/lunges – you can do them anywhere.\u00a0 Those exercises build muscle in your legs particularly around your knees.\u00a0 The stronger those muscles become the more they can help to stabilize your knee joint which is extremely helpful in running.\u00a0 Don’t let these suggestions overwhelm you!\u00a0 None of it is required, it’s just the more you do, the easier the running will be.\u00a0 Lastly on this topic, we are still only running twice a week.\u00a0 This is SO important.\u00a0 Feel free to do as much walking as you want, and tennis, or swimming, yoga, pilates or whatever….. but not running.\u00a0 Twice a week is the perfect amount right now.\u00a0 In 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.<\/div>\n
<\/div>\n
Meg had some equipment at the breakfast that she uses before and after runs. \u00a0Here are some links to similar things.<\/div>\n

Hard foam roller (what Meg uses): \u00a0https:\/\/www.amazon.co.uk\/dp\/B018NMBZ5A?ref_=ams_ad_dp_asin_3<\/a><\/p>\n

Softer foam roller (what Amy uses): \u00a0https:\/\/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<\/a><\/p>\n

Spiky massage balls (recommended by Nicky): \u00a0https:\/\/www.amazon.co.uk\/gp\/product\/B001G9IN6C\/ref=pd_sim_200_4?ie=UTF8&psc=1&refRID=FG77YJXV0RN9B3DV7R27<\/a><\/p>\n

Regular massage balls: \u00a0https:\/\/www.amazon.co.uk\/gp\/product\/B0113KAQU4\/ref=pd_sim_200_53?ie=UTF8&psc=1&refRID=YVZ2D315EBHYS1366AWA<\/a><\/p>\n

It looks like Meg\u2019s foot massage pad is only available on US Amazon: \u00a0https:\/\/www.amazon.com\/Japanese-Garden-Massager-Reflexology-Board\/dp\/B00J0BXMQ4\/ref=pd_sbs_121_8?ie=UTF8&psc=1&refRID=7F8MY3E14M3GV6QQEMMX<\/a><\/p>\n

But this looks similar: \u00a0https:\/\/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<\/a><\/p>\n

Finally, SAVE THE DATE for Thursday 20 October. \u00a0This is our storied run to Big Ben. \u00a0At that point, our longest interval will be 7 minutes – we won\u2019t be running non-stop. \u00a0Plus, there are traffic lights along the way. \u00a0But it is a big milestone for us and we\u2019d love to have everyone there.<\/p>\n

See you Thursday,<\/p>\n

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

Hi everyone, You are all doing so well!\u00a0 I 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 \u00a0If you haven\u2019t yet joined the group (there are a couple of you, including one new addition – welcome Katherine!), there is … Continue reading 2016-17 Beginners Week 5<\/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-1658","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\n2016-17 Beginners Week 5 - 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\/2016\/09\/27\/2016-17-beginners-week-5\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2016-17 Beginners Week 5 - 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