{"id":1789,"date":"2017-09-02T20:42:34","date_gmt":"2017-09-02T20:42:34","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=1789"},"modified":"2017-09-03T20:44:13","modified_gmt":"2017-09-03T20:44:13","slug":"2017-18-beginners-week-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2017\/09\/02\/2017-18-beginners-week-2\/","title":{"rendered":"2017-18 Beginners Week 2"},"content":{"rendered":"<div class=\"\">Hello everyone,<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">We are off to a great start! \u00a0We are so excited to get to know you &#8211; we clearly have a fabulous group this year as usual! \u00a0This is a long email with lots of information so please bear with us.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">We have attached our program as a two page PDF. \u00a0Please note, however, that the race date is not yet determined. \u00a0I have based this schedule on last year\u2019s date and it\u2019s likely that will not be the actual date. \u00a0Once the race is chosen, I will revise the schedule accordingly and resend. \u00a0One page is the specific running\/walking intervals week by week. \u00a0The other page is more of broad weekly view of what we are doing.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">\n<div class=\"\">For those of you who are just joining us, don&#8217;t worry! \u00a0You&#8217;ll be fine. \u00a0Our routine is this: \u00a0on Thursdays the coaches will run with the group. \u00a0The following Tuesday, the group will meet at Barclays at the same time (always 8:15 am for an 8:20 start) and repeat what we did the prior Thursday. \u00a0To time your intervals, we find that an app called\u00a0<b class=\"\"><span style=\"color: #ff4013;\">IntervalTimer<\/span><\/b>\u00a0works very well. \u00a0I\u2019m sure there are others out there, but that one is free and fairly easy to set up. \u00a0It generally works best if someone is the official timer person each Tuesday and someone else guides the group. \u00a0We will be running in Regent\u2019s Park for the first few weeks so it\u2019s not too tricky to guide. \u00a0We are happy to help you all manage it &#8211; just ask! \u00a0For anyone who was not able to join us on Thursday, just show up on Tuesday, introduce yourself, and you will be fine. \u00a0Also, if you find you cannot make a Tuesday or Thursday run, try emailing to group to see if there are others who might be able to join you later or on a different day.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">So for this Tuesday, follow the intervals in the program for week one.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><b class=\"\">The key for the Tuesday runs is to go SLOW! \u00a0<\/b><\/div>\n<div class=\"\">The founder of WRW, Paula Mitchell, explained the philosophy of running so slow and having walking breaks this way:<\/div>\n<div class=\"\"><span class=\"\">&#8220;Most 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&#8217;t stick with it. \u00a0It&#8217;s horrible. \u00a0From my experience, if we start very slowly, run at a very gentle pace and don&#8217;t get our heart-rates too high, then we&#8217;re OK to keep at it. \u00a0When we finish running as a group, you should be feeling like you did something but you shouldn&#8217;t be exhausted. \u00a0That is the psychological side of it. \u00a0From a physiological viewpoint, if you are new to running then your body isn&#8217;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 &#8220;wake up&#8221;. \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&#8217;ll repeat this because it&#8217;s critical&#8230;&#8230; \u00a0<b class=\"\">keep the Tuesday run SLOW, very SLOW!!!<\/b>&#8220;<\/span><\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><span class=\"\">During the first few weeks of our program, we&#8217;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 any of you who have some running experience, please consider moving up to our Mon\/Wed\/Fri groups. \u00a0We have another 100+ 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. \u00a0The beginner group progresses very slowly and we will continue to keep the group running at a very slow pace. \u00a0It&#8217;s part of the master plan!!! \u00a0One last thing here&#8230; \u00a0if you are already a runner (therefore have a natural pace\/gait), running this slow can actually hurt &#8211; that slow pace will create an unhealthy amount of impact on your joints and can throw off your already-developed gait. \u00a0 Let me know if you want to discuss this &#8211; we are happy to 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&#8217;ll be running circles around our true &#8220;newbies&#8221;. \u00a0It&#8217;s depressing for them to feel that they are working SOOOOOOO hard and you&#8217;re flitting around as though it&#8217;s a gentle stroll in the park. \u00a0<\/span><\/div>\n<div class=\"\"><\/div>\n<div class=\"\">I know a few people asked whether we run through the winter and in the rain. \u00a0The short answer &#8211; yes! \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 do most of the outdoor shops, or ask any of the coaches for recommendations. \u00a0You might be surprised that we don&#8217;t usually have to run in rain. \u00a0We like to joke that the sky clears for WRW &#8211; it will be raining as you walk to Barclays and by the time we start running, it\u2019s over. \u00a0And if it does rain, it passes over quickly. \u00a0It&#8217;s rare we run in heavy rain.<\/div>\n<div class=\"\"><\/div>\n<div class=\"\">If you\u2019re in the market for new shoes, we recommend waiting a month or so. \u00a0Often,<span class=\"\">\u00a0as you start running each person develops a gait and it actually improves (or becomes more efficient) over time. \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!\u00a0<\/span><\/div>\n<div class=\"\"><\/div>\n<div class=\"\"><span class=\"\">OK &#8211; the last few things. \u00a0First, o<\/span><span class=\"\">ur running group has a website: \u00a0<\/span><span class=\"\"><a class=\"\" href=\"https:\/\/womenrunningtheworld.com\/\">www.womenrunningtheworld.com<\/a>.<\/span><span class=\"\">\u00a0\u00a0We will post this email under\u00a0<\/span><span class=\"\">\u201cBeginners\u201d so if you misplace it and are looking for information, you can find it there.<\/span><span class=\"\">\u00a0 Our program will also be out there as well as some route information if you&#8217;re interested. \u00a0So the website could be helpful but don&#8217;t worry about any of the other information posted out there for the Mon\/Wed\/Fri group. \u00a0Second, our group has a Facebook page &#8211; WRW London. \u00a0You can request to join and we will add you.<\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">Finally,\u00a0<\/span><span class=\"\">here is the photo from our first day. \u00a0It<\/span><span class=\"\">\u2019<\/span><span class=\"\">s going to be fun to look back and see us all at the start of our adventure!<\/span><\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">We look forward to seeing you on Thursday and hearing about how SLOW you ran on Tuesday!<\/span><\/div>\n<\/div>\n<div class=\"\"><span class=\"\">\u00a0<\/span><\/div>\n<div class=\"\"><span class=\"\">Your Coaches<\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hello everyone, We are off to a great start! \u00a0We are so excited to get to know you &#8211; we clearly have a fabulous group this year as usual! \u00a0This is a long email with lots of information so please bear with us. We have attached our program as a two page PDF. \u00a0Please note, &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2017\/09\/02\/2017-18-beginners-week-2\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2017-18 Beginners Week 2<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1790,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2017-18 Beginners Week 2 - 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\/2017\/09\/02\/2017-18-beginners-week-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2017-18 Beginners Week 2 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hello everyone, We are off to a great start! \u00a0We are so excited to get to know you &#8211; we clearly have a fabulous group this year as usual! \u00a0This is a long email with lots of information so please bear with us. 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