{"id":2203,"date":"2021-09-26T21:03:00","date_gmt":"2021-09-26T21:03:00","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/?p=2203"},"modified":"2021-12-07T21:10:22","modified_gmt":"2021-12-07T21:10:22","slug":"2021-22-beginners-week-5","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2021\/09\/26\/2021-22-beginners-week-5\/","title":{"rendered":"2021-22 Beginners Week 5"},"content":{"rendered":"\n

Hi everyone,
You are all doing so well! \u00a0I was about to say it seemed to be a walk in the park for you, except for once we weren\u2019t in the park\u2026 \u00a0\"\ud83d\ude42\"\u00a0\u00a0As we noted on the run on Thursday, the canal is a great place to run out for a distance and turn around at the halfway point. \u00a0It allows for non-stop running and it\u2019s easy to get to. \u00a0But please always be careful of the bikes!
If you haven\u2019t yet joined the group, there is still time to join us and not be far behind, but please join us this\u00a0week! \u00a0Or let me know if you\u2019d like to punt out a year and I\u2019ll keep your info for next year if you\u2019d like.<\/p>\n\n\n\n


A couple of dates to put in your calendar:
Thursday 21 October<\/span><\/strong>\u00a0– Big Ben! \u00a0We will be running to Big Ben on 21 October, believe it or not! So clear your calendars so you can join us for this major beginner group milestone! \u00a0Don\u2019t worry – there will be many traffic lights and stops along the way, and you\u2019ll be ready for it, we promise. \u00a0NOTE – this is the first day of parent-teacher conferences at ASL, so PLEASE try to schedule your conferences so you can be there for this milestone run. \u00a0For those of you who work, we should be finished with the run by 9:30 and you\u2019ll need to tube home from Westminster.

Thursday 28 October<\/span><\/strong>\u00a0– we will be having a\u00a0little gathering after the run (location TBD) to talk about the race (which should be announced in the next few weeks). \u00a0It will be a chance to hear from some former beginners about their experience, ask any questions and just be social.<\/p>\n\n\n\n

Keeping it Slow on Tuesday<\/strong>
I\u2019m hearing that it is a little tricky to keep it slow on Tuesdays. \u00a0This is normal – we hear this every year. \u00a0At this point, you should be keeping together, for the most part, as a pack. \u00a0So one way to help this is to have the slower people up front to set the pace. \u00a0Just make sure you don\u2019t crowd them!<\/p>\n\n\n\n

Stretching and Warm Up<\/strong>
We are going to try something new this\u00a0week\u00a0at the start.\u00a0 Rather 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.\u00a0 Hopefully we can build this into our routine and it would be great for you to try it on your Tuesday run as well.\u00a0 I 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.\u00a0 The coaches this\u00a0week\u00a0will lead you in the exercises and I will send you what I have in next\u00a0week\u2019s email so you can try it on the following Tuesday.<\/p>\n\n\n\n

For post-run, walking at the end is intended to act as a cool-down.\u00a0 As we have said, it is very important to stretch after the run which is why we build in that time before heading off for coffee.\u00a0 This 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

Now that we are a few weeks in to the program, we wanted to give a bit more information on shoes, nutrition and aches\/pains.<\/p>\n\n\n\n

Shoes<\/strong>\u00a0\u2013 if you are feeling like you want\/need a new pair of shoes, you can go out at any time now and buy some. \u00a0Runners Need and the Asics store on Oxford St both do gait analysis and will help you find the proper shoe. \u00a0However, you do not need to go out and buy a new pair of shoes if you are feeling like yours are fine. \u00a0There may be a point when we will advise you to get a new pair of shoes because if yours are getting old, they won\u2019t have the support you will need as we start to increase our run times. \u00a0But for now, as long as you\u2019re comfortable, you\u2019re fine.<\/p>\n\n\n\n

Nutrition<\/strong>\u00a0\u2013 it\u2019s good to eat a little something before you come out to run, but you don\u2019t want to eat a lot. \u00a0Everyone is different in what works for them so try different things each\u00a0week\u00a0and see what works for you. \u00a0Things to try \u2013 a banana, yogurt, toast with peanut butter, a granola bar. \u00a0It\u2019s fine to have coffee before the run. \u00a0When we are running longer distances, we will give you more information about nutrition for before, during and after the run, but we aren\u2019t to a point yet where we need to be thinking about it. \u00a0More things to look forward to!<\/p>\n\n\n\n

Aches\u00a0<\/strong>\u2013 some of you may be experiencing some aches and pains. It is common to have some aches and pains during the first 2-3 months of this program. \u00a0For the most part, it\u2019s just our body\u2019s 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 already 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 any pains during the first 10-15 minutes of an exercise session then after that monitoring whether the pain\/discomfort is stabilizing or increasing. \u00a0If the pain increases while you are running, then you should stop \u2013 if the pain is consistent or lessens during exercise then usually you\u2019re fine to continue. \u00a0There are experts such as physios listed on the\u00a0womenrunningtheworld.com<\/a>\u00a0website if you are interested.<\/p>\n\n\n\n

Other Exercise<\/strong>
All of us will benefit from lots of stretching and some squats or lunges whenever you have a bit of time. \u00a0You don\u2019t have to go to a gym to do squats\/lunges \u2013 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 stabilize your knee joint which is extremely helpful in running. \u00a0Don\u2019t let these suggestions overwhelm you! \u00a0None of it is required, it\u2019s just the more you do, the easier the running will be. \u00a0Lastly on this topic,\u00a0we are still only running twice a\u00a0week<\/strong>. \u00a0This is SO important. \u00a0Feel free to do as much walking as you want, and tennis, or swimming, yoga, pilates or whatever\u2026.. but not running. \u00a0Twice a\u00a0week\u00a0is the perfect amount right now. \u00a0In a month or so we will come to a point where we\u2019ll tell you it will be good to add a third run, but not yet.
<\/p>\n\n\n\n

See you Thursday,
Your coaches<\/p>\n","protected":false},"excerpt":{"rendered":"

Hi everyone,You are all doing so well! \u00a0I was about to say it seemed to be a walk in the park for you, except for once we weren\u2019t in the park\u2026 \u00a0\u00a0\u00a0As we noted on the run on Thursday, the canal is a great place to run out for a distance and turn around at … Continue reading 2021-22 Beginners Week 5<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2205,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"\n2021-22 Beginners Week 5 - 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\/2021\/09\/26\/2021-22-beginners-week-5\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2021-22 Beginners Week 5 - 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