{"id":2099,"date":"2020-09-20T12:04:51","date_gmt":"2020-09-20T12:04:51","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2099"},"modified":"2020-09-20T20:07:24","modified_gmt":"2020-09-20T20:07:24","slug":"2020-21-beginners-week-4","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2020\/09\/20\/2020-21-beginners-week-4\/","title":{"rendered":"2020-21 Beginners Week 4"},"content":{"rendered":"\n<p>Hi everyone,I hope you all are having a great weekend!<br>For this week, as usual, please repeat last Thursday\u2019s run on Tuesday. \u00a0Keep it SLOW!! \u00a0Also, please look out for new people joining and welcome them &#8211; we should have a few new additions this week.<\/p>\n\n\n\n<p>Here is the link to join the group What&#8217;sApp if you are not already on it: \u00a0<br><br>And there is a WRW group on Facebook &#8211; request to join Women Running the World: \u00a0<a class=\"\" href=\"https:\/\/www.facebook.com\/groups\/577037932320990\">https:\/\/www.facebook.com\/groups\/577037932320990<\/a><\/p>\n\n\n\n<p>Weekly Reminders:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li class=\"\">Always bring a mask for the initial meet-up<\/li><li class=\"\">Stay socially distant when you are first meeting up<\/li><li class=\"\">Break up into groups of 6 or fewer for the walk and run as soon as you can within the park<\/li><li class=\"\">Please be extremely mindful of others on the sidewalk and in the park &#8211; do not run\/walk more than 2 abreast<\/li><\/ul>\n\n\n\n<p>This Thursday\u2019s run time will be just a slight increase from last week\u2019s. \u00a0We are taking our time building up to make sure your bodies are becoming adjusted at a nice slow pace. \u00a0As always, please let one of us know if you are hurting or struggling. \u00a0It is normal for your body to be aching in new ways because you\u2019re using muscles differently. \u00a0We get concerned if an ache doesn\u2019t go away after about 10 minutes of running\/walking or if you have a sharp pain. I heard that some of you are having back pain. \u00a0It may help to think about your posture as you run &#8211; keep your shoulders back and don\u2019t hunch over. \u00a0This actually opens up your chest and allows you to breathe more easily and will give you better posture beyond running even.<\/p>\n\n\n\n<p>If you are on this email and are not planning to join us or continue this year, please let me know &#8211; we won\u2019t take offense! \u00a0We don\u2019t want to junk up your inbox any more than it already is. \u00a0But if you are planning to join, come on out! \u00a0It\u2019s not too late to get started.<\/p>\n\n\n\n<p>Hope to see everyone on Thursday,<br>Your coaches<br><br>A beautiful day in the park last Thursday! \u00a0Photo cred to Melissa \ud83d\ude42<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"777\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/09\/IMG_1184-1024x777.jpeg\" alt=\"\" class=\"wp-image-2102\" srcset=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/09\/IMG_1184-1024x777.jpeg 1024w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/09\/IMG_1184-300x228.jpeg 300w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/09\/IMG_1184-768x583.jpeg 768w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/09\/IMG_1184-501x380.jpeg 501w, https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2020\/09\/IMG_1184.jpeg 1266w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hi everyone,I hope you all are having a great weekend!For this week, as usual, please repeat last Thursday\u2019s run on Tuesday. \u00a0Keep it SLOW!! \u00a0Also, please look out for new people joining and welcome them &#8211; we should have a few new additions this week. Here is the link to join the group What&#8217;sApp if &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2020\/09\/20\/2020-21-beginners-week-4\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">2020-21 Beginners Week 4<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2101,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2099","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>2020-21 Beginners Week 4 - 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\/2020\/09\/20\/2020-21-beginners-week-4\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2020-21 Beginners Week 4 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hi everyone,I hope you all are having a great weekend!For this week, as usual, please repeat last Thursday\u2019s run on Tuesday. \u00a0Keep it SLOW!! \u00a0Also, please look out for new people joining and welcome them &#8211; we should have a few new additions this week. 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