{"id":1701,"date":"2011-09-23T15:14:40","date_gmt":"2011-09-23T15:14:40","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1701"},"modified":"2017-01-17T23:18:17","modified_gmt":"2017-01-17T23:18:17","slug":"beginner-running-group-23-sept-2011","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/","title":{"rendered":"Beginner Running Group 23 Sept 2011"},"content":{"rendered":"

Hello everyone!<\/p>\n

My goodness….. \u00a0congratulations! \u00a0You are all amazing! \u00a0I cannot possibly put into words how fabulously you are doing. \u00a0This is hands-down the strongest beginner group I’ve ever seen. \u00a0We are settling into a great routine with our run together on Thursdays and most of you getting out on Tuesdays for a second weekly run. \u00a0We want to solidify that schedule over the next few weeks so our legs get used to running on a regular basis. \u00a0It has been my experience that most people will 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 extremely 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 stabilising 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.<\/div>\n
<\/div>\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 stabilise 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 November we will come to a point where I’ll tell you it’s OK to start doing a 3rd run each week if you want.<\/div>\n
I will be out of town for the next two Thursdays but the schedule will remain the same. \u00a0Syma Qattan and Bonnie Bandeen will be leading you on your Thursday run. \u00a0I’m available via email during that time so feel free to send any questions\/concerns to me. \u00a0Syma and Bonnie are also more than happy to answer your questions. \u00a0They are both very strong runners with a lot of experience and have helped train previous beginner groups. \u00a0They are both much nicer than I am, but I’ve given them strict orders to continue cracking the whip! \u00a0They will continue to join us on our weekly run throughout the program whenever they are in town and available. \u00a0For the half-marathon, we have always divided the beginner group into smaller “packs” assigned to run with either Bonnie, Syma or myself. \u00a0That way everyone gets the support they need. \u00a0This year, as we have such a large group, I’ve asked Syma and Bonnie to start helping out earlier in the process. \u00a0Usually after 8-10 weeks of running, we start to see different pace groups develop within the bigger group. \u00a0So, with Bonnie and Syma joining us now, we’ll be able to spread out during a run and everyone will have a trainer with them and will feel comfortable with the pace of their smaller pack.<\/div>\n
One last thought to leave you with….. \u00a0when I just turned on my computer to write this email, the following quote popped up on my Google page:<\/div>\n
\n
If we did all the things we were capable of, we would literally astound ourselves. \u00a0(Thomas Edison)<\/i><\/div>\n<\/blockquote>\n

I love that! \u00a0That’s just what we’re doing…. astounding ourselves. \u00a0Be proud you ran 19 minutes this past Thursday – that’s huge! \u00a0I know it’s not easy, but hang in there. \u00a0Keep showing up – keep doing it. \u00a0You CAN do this. \u00a0I believe in you. \u00a0Ask around and you’ll be assured, if I didn’t think you could do this, I would have already pulled you aside and told you I didn’t think it was a good idea for you to run. \u00a0You CAN run – you already are running. \u00a019 minutes is incredible. \u00a0Well done!<\/p>\n

I’ll see you in a couple of weeks. \u00a0I promise you’re in good hands with Syma and Bonnie.<\/div>\n
xo,<\/div>\n
Paula<\/div>\n
\n
PS – Would you mind checking the distribution again to make sure I’m not missing anyone? \u00a0Thanks a million!<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Hello everyone! My goodness….. \u00a0congratulations! \u00a0You are all amazing! \u00a0I cannot possibly put into words how fabulously you are doing. \u00a0This is hands-down the strongest beginner group I’ve ever seen. \u00a0We are settling into a great routine with our run together on Thursdays and most of you getting out on Tuesdays for a second weekly … Continue reading Beginner Running Group 23 Sept 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-1701","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"\nBeginner Running Group 23 Sept 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\/09\/23\/beginner-running-group-23-sept-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 23 Sept 2011 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hello everyone! My goodness….. \u00a0congratulations! \u00a0You are all amazing! \u00a0I cannot possibly put into words how fabulously you are doing. \u00a0This is hands-down the strongest beginner group I’ve ever seen. \u00a0We are settling into a great routine with our run together on Thursdays and most of you getting out on Tuesdays for a second weekly … Continue reading Beginner Running Group 23 Sept 2011\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2011-09-23T15:14:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-01-17T23:18:17+00:00\" \/>\n<meta name=\"author\" content=\"wrwlondon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"wrwlondon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/\",\"name\":\"Beginner Running Group 23 Sept 2011 - Beginners\",\"isPartOf\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\"},\"datePublished\":\"2011-09-23T15:14:40+00:00\",\"dateModified\":\"2017-01-17T23:18:17+00:00\",\"author\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\"},\"breadcrumb\":{\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/womenrunningtheworld.com\/beginners\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beginner Running Group 23 Sept 2011\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#website\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/\",\"name\":\"Beginners\",\"description\":\"Learning to run one step at a time\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/womenrunningtheworld.com\/beginners\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/132aaf165fcf4d93461ee6435720310c\",\"name\":\"wrwlondon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5dc4599ef5398e2fef1c490b4123a06fb36ed03f7b1b99eb56ffb5e05c143779?s=96&d=mm&r=g\",\"caption\":\"wrwlondon\"},\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/author\/wrwlondon\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beginner Running Group 23 Sept 2011 - Beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/womenrunningtheworld.com\/beginners\/2011\/09\/23\/beginner-running-group-23-sept-2011\/","og_locale":"en_US","og_type":"article","og_title":"Beginner Running Group 23 Sept 2011 - Beginners","og_description":"Hello everyone! 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