A bit more about... what we've learned

The next stages
Well, that’s it for the Beginners Programme –and WELL DONE!!!! As of next week, you’ll be the intermediate group. My new objective will be to bring you all up to 5K of running – not too much more than what you are all currently capable of. I will still aim to write up something each week on the blog and for those of you who like a hard copy, I’ll bring some along.

A bit more ..... about what we’ve learned over the last few weeks

1. We can all run!

2. The best structure to a training session is:
a. Warm Up
b. Train
c. Cool Down
d. Stretch

3. Our voices are our in-built heart rate monitors – if we can chat, we’re within aerobic activity rates and our bodies are not being overloaded.

4. Interval training builds speed. That’s exactly what we have been doing with run/walking. We’ll be doing more of this for the next stages.

5. The right pace is the one that you are comfortable with – never worry about being slower or faster than the others as looping back means we can still run together.

6. Don’t aim for too much too soon. Gradual, little by little is a better approach and runs less risk of injury.

7. Kit – the essentials are trainers, sports bra & something reflective at night (OK, most of us would probably add a few more items of clothing to this list!).

8. Gin is incapable of checking time when chatting – obviously lacking in female multi tasking abilities!

9. Food – having something to eat about 2-1 hour before we run (small snack rather than 4 course meal!) & something when we get home is good practise.

10. Cross training is great. Mixing up activities builds overall fitness. Horse riding, walking, cycling and netball seem to be the favourites.

11. Rest days are important – it’s when your body recovers that it strengthens.

12. Think about your posture. Don’t stare at the floor, keep upright & try not to clench your hands – or your toes!

13. And it’s worth mentioning again, we can all run! Many congratulations – you’ve worked really hard.