{"id":1697,"date":"2011-08-18T09:05:58","date_gmt":"2011-08-18T09:05:58","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1697"},"modified":"2017-01-17T23:11:10","modified_gmt":"2017-01-17T23:11:10","slug":"beginner-running-group-18-aug-2011","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/08\/18\/beginner-running-group-18-aug-2011\/","title":{"rendered":"Beginner Running Group 18 Aug 2011"},"content":{"rendered":"<div>\n<div>\n<p>Hello Everyone,<\/p>\n<div>\n<div>The beginner running group will start two weeks from today on Thursday, 1 September, at 8:15am at Starbucks in St. John&#8217;s Wood. \u00a0I am so excited to get going! \u00a0\u00a0Let me know if you&#8217;ve changed your mind, or your situation has changed, or if you somehow ended up on this list and have no interest in learning to run. \u00a0Otherwise you can expect to receive an email from me each Friday or Saturday explaining what we&#8217;ll be doing the following week. \u00a0A little bit of information on the program\/schedule follows:<\/div>\n<div>\n<ul>\n<li>The program is gentle, but it&#8217;s still difficult. \u00a0For the first few weeks, we will be out there less than 45 minutes. \u00a0We will do a 5-10 minute walk to warm up, then we will jog very, very slowly for 60 seconds, then walk for 2 minutes. \u00a0We will repeat the 1 min jog, 2 min walk pattern 10 times, then finish with a 5-10 minute cool-down walk back to Starbucks. \u00a0So when we have finished our session we will have jogged for a total of 10 minutes. \u00a0Over the weeks, the jogging intervals increase gradually but we continue to go at an extremely slow pace.\n<ul>\n<li>I understand it&#8217;s difficult to believe, but by mid-December you will be running a steady 60 minutes without any walking breaks. \u00a0By March, you will be fully prepared for a half-marathon (13.1 miles). \u00a0This year the half-marathon trip will be to either Lisbon, Portugal (25 March) or Limassol, Cyprus (18 March).<\/li>\n<li>Our training schedule will prepare us for the half-marathon, but please know that you do not have to go on the trip or have any intention of running those distances. \u00a0You do not have to commit to anything! \u00a0That is the beauty of this group&#8230;. \u00a0you don&#8217;t pay to be part of the group and you don&#8217;t have to commit to a long-term program. \u00a0If you try it for a few weeks and don&#8217;t like it, you stop. \u00a0No hard feelings &#8211; at least you will have tried. \u00a0All of that being said, the women who end up most successful with the program are those who make a mental commitment to being there week after week.<\/li>\n<li>Each Thursday, I will run with the group, set the pace, tell you when to run\/walk and set the route. \u00a0I will also encourage you to start meeting up one more day a week either as a group or as several small groups (most of the beginner groups in the past have done this on Tuesday mornings but that&#8217;s up to you). \u00a0For the first 8-10 weeks, this second run each week will be a repeat of whatever I did with you on Thursday. \u00a0Believe me, that second run each week (without \u00a0me) will teach you just as much as the Thursday run.<\/li>\n<li>If you know of other people who want to join us, please encourage them to come and start with us. \u00a0It is very difficult for people to join the group after a month or two as by then we are running quite a bit, so tell them to come and come\u00a0<u>now<\/u>! \u00a0Particularly keep an eye out for women new to London who might would be interested in joining the group. \u00a0For many new-comers, by the time they hear about the group, it&#8217;s too late (we&#8217;ve made too much progress) for them to catch up.<\/li>\n<li>We will address injuries\/aches\/pains as we go. \u00a0Most problems can be dealt with without having to stop running. \u00a0I will always have a first-aid kit with me in case of emergency. \u00a0Over the years I&#8217;ve seen\/dealt with a wide range of running injuries so I&#8217;ll try to help\/guide\/advise you through whatever you are suffering with and\/or can direct you to specialists for more serious issues. \u00a0Let me know if you are worried about joining the group because of a prior injury\/surgery. \u00a0We can decide together what might be your best plan of action.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<div>\n<div>A few guidelines&#8230;.<\/div>\n<div>\n<ul>\n<li>Come dressed however you choose. \u00a0There is no need to buy a lot of running clothes at this point and definitely do NOT buy a new pair of running shoes yet. \u00a0I can help you determine what type of shoes you may need and tell you where to go to buy them at a discount. \u00a0One year I had a beginner run in jeans for the first 3 months as she was convinced she wouldn&#8217;t become a runner and didn&#8217;t need to invest in running clothes. \u00a0(You should see her now &#8211; one of the &#8220;best dressed&#8221; runners in the pack!). \u00a0So no worries about how you look, just show up.\n<ul>\n<li>Be on time. \u00a0We do not operate on an RSVP system so whoever is there at 8:15 runs. \u00a0If you&#8217;re late, you will be left behind. \u00a0For any of you dropping off young children or have other complications, just let me know. \u00a0We&#8217;ll figure something out.<\/li>\n<li>No dogs allowed (sorry!).<\/li>\n<li>Always carry with you a bit of money and an Oyster card (and possibly a Starbucks card). \u00a0For awhile we won&#8217;t be getting very far from SJW, but it&#8217;s nice to know you always have the option mid-run to grab a cab\/tube\/bus if you have a problem. \u00a0Also most of the women stay for a coffee after the run. \u00a0This is a great time to ask questions or discuss concerns as sometimes we don&#8217;t all get a chance to talk to each other during the run.<\/li>\n<li>This one is most important&#8230;.. \u00a0the group is strictly for\u00a0<u>non-runners<\/u>. \u00a0If you can already run a bit, there are other groups for you &#8211; just give me a call or send an email and we can figure out where you best fit. \u00a0We need to all be working through this process together &#8211; if someone is running circles around us, it&#8217;s demoralizing.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<div>If you are interested in joining the group, but know you have a conflict(s) &#8211; just let me know. \u00a0I&#8217;m happy to meet up with you separately so you can get your run done. \u00a0No worries. \u00a0The same offer applies throughout the year. \u00a0We work around the ASL schedule so we&#8217;ll be taking breaks when school is on break. \u00a0I know some of you may have children in other schools or no children here, but it just simplifies things to stay on the ASL schedule.<\/div>\n<div><\/div>\n<div>The program works &#8211; I promise. \u00a0Countless women have come through it successfully. \u00a0It&#8217;s hard, but it&#8217;s good fun and the sense of accomplishment you will feel is simply more than I can put down in words. \u00a0So give it a try, show up on 1 September and see what happens. \u00a0I know it&#8217;s scary &#8211; most women are terrified, some don&#8217;t sleep the night before the first session, some show up feeling queasy, but don&#8217;t worry. \u00a0We are all in the same situation. \u00a0We are doing this to\u00a0<u>learn<\/u>\u00a0how to run &#8211; it&#8217;s impossible to &#8220;slow down the group&#8221; or &#8220;hold people back&#8221;. \u00a0You can do this &#8211; I promise. \u00a0I&#8217;ll hold your hand or pick you up and carry you if need be &#8211; just show up. \u00a0That&#8217;s all you have to do is show up &#8211; I&#8217;ll guide you through each step along the way.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>I hope to see you on Thursday, 1 September,<\/div>\n<div>Paula<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hello Everyone, The beginner running group will start two weeks from today on Thursday, 1 September, at 8:15am at Starbucks in St. John&#8217;s Wood. \u00a0I am so excited to get going! \u00a0\u00a0Let me know if you&#8217;ve changed your mind, or your situation has changed, or if you somehow ended up on this list and have &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/08\/18\/beginner-running-group-18-aug-2011\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Beginner Running Group 18 Aug 2011<\/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-1697","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginner Running Group 18 Aug 2011 - 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\/2011\/08\/18\/beginner-running-group-18-aug-2011\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Running Group 18 Aug 2011 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hello Everyone, The beginner running group will start two weeks from today on Thursday, 1 September, at 8:15am at Starbucks in St. John&#8217;s Wood. \u00a0I am so excited to get going! 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