{"id":2001,"date":"2019-09-30T10:09:00","date_gmt":"2019-09-30T10:09:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2001"},"modified":"2020-06-09T10:10:39","modified_gmt":"2020-06-09T10:10:39","slug":"2019-20-beginners-week-6","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2019\/09\/30\/2019-20-beginners-week-6\/","title":{"rendered":"2019-20 Beginners Week 6"},"content":{"rendered":"\n

Hi Everyone,
I hope you have had a great weekend! \u00a0A huge thank you to Nidhi for hosting us at her flat on Thursday for her birthday celebration. \u00a0It was so nice to have that time with those that could stay!

We are covering a lot in this week\u2019s email so try to bear with me.<\/p>\n\n\n\n

This week<\/strong>
For the run, we will be running a total of 22 minutes, slipping in a few 4 minute blocks. \u00a0Going forward, the amount of time spent running starts to increase more quickly since you have built the base you need to start to run longer. \u00a0It is really important to get that second run in each week so you keep that base up and build from there.<\/strong>\u00a0\u00a0Anyone on this list who hasn\u2019t been out running with us \u2013 now is the time to jump in before we are too far along in the program.<\/p>\n\n\n\n

Race Announcement<\/strong>
The race will be announced tomorrow! \u00a0I know for many of you the idea of a race is surreal and a bit crazy. \u00a0But I also know several of you feel that way yet are determined to make it happen (YAY!). \u00a0If you are ready to commit, I would encourage you to book your flights as soon as the announcement comes out. \u00a0We are a large group of runners and I have personally witnessed the flight prices increase in prior years as runners book their flights. \u00a0I wouldn\u2019t want you all to wait to book and miss out on cheaper prices. \u00a0If you are not ready to commit, that is fine, too. \u00a0We will have the beginner breakfast next week to talk about the race and hear from past beginners which may help allay your fears. \u00a0But you don\u2019t have to decide right now or even in the next few weeks, I promise.<\/p>\n\n\n\n

Stretching and Warm Up<\/strong>
We are going to try something new this week at the start. \u00a0Rather than walk for 5+ minutes to warm up, we are going to do a series of exercises designed to get your muscles warm and limber. \u00a0Hopefully we can build this into our routine and it would be great for you to try it on your Tuesday run as well. \u00a0I don\u2019t have a proper link for the exercises as they were prescribed to a runner friend from a physio to help her avoid injury. \u00a0The coaches this week will lead you in the exercises and I will send you what I have in next week\u2019s email so you can try it on the following Tuesday.

For post-run, walking at the end is intended to act as a cool-down. \u00a0As we have said, it is very important to stretch after the run which is why we build in that time before heading in to Starbucks\/Pret. \u00a0This link provides some good stretches: \u00a0http:\/\/www.nhs.uk\/Livewell\/c25k\/Pages\/how-to-stretch-after-a-run.aspx<\/a><\/p>\n\n\n\n

Physio and other experts<\/strong>
A few of you asked about aches and pains. \u00a0If you are feeling like something is hurting, please go see a professional. \u00a0We have several people listed on our website: \u00a0https:\/\/womenrunningtheworld.com\/training\/expert-help\/<\/a>
Victor St. Ange is the physio that many people in the running group use. \u00a0He is terrific and he can do an overall analysis of how well your muscles are engaging as they are needed. \u00a0The con is that he is very popular and it can take a few weeks to get an appointment.Many runners also swear by Christian Antonee and I believe he is easier to book on short notice. \u00a0I also have personally used Soliman Laurence who is more of a massage therapist.
<\/p>\n\n\n\n

Tuesday Runs<\/strong>
We heard from several of you that the Tuesday runs have been a bit fast. \u00a0This is very common with the beginner group. \u00a0It is hard to keep a slow pace, but it\u2019s important to try to do it. \u00a0You will all feel better for it. \u00a0If you are in the front, don\u2019t feel the people behind you are pushing you to go faster – they aren\u2019t! \u00a0And if you\u2019re in the back, you don\u2019t need to try to keep up with those in the front. \u00a0Run the pace that is right for you.

You should be running around a 13 – 13 \u00bd minute mile on Tuesdays, maybe even slower. \u00a0This translates to a little faster than an 8 \u00bd minute kilometer. \u00a0You can use apps on your phone to show your pace. \u00a0Apps I\u2019ve used in the past are MapMyRun, Runkeeper and Strava. \u00a0You do not need a running watch! \u00a0As a beginner, it\u2019s nice to be able to focus on building your stamina and creating a bond with your group, not worrying or thinking about your pace and distance. \u00a0Use the apps to guide your pace, as a quick check in. \u00a0Also, make sure you set it to auto pause so it doesn\u2019t calculate you standing still as part of your pace – otherwise it will show your pace as artificially slow.

If you are feeling like you don\u2019t want to talk during the run, SLOW DOWN! \u00a0Sometimes it helps to designate a person to keep the pace and you can switch off each week. \u00a0Let us know how it goes!
<\/p>\n\n\n\n

Here is the route we did last Thursday in case you want to repeat it:<\/p>\n\n\n\n

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