Signed up? Itchy feet? here's something til April 10th

Often before the course begins runners are itching to get on their training shoes and head out for a few miles.  If that is the case with you, please do make sure you have visited a specialist running shop before you buy any running shoes. They will be able to measure you and advise you on the types of shoes most suitable for your foot type. 

You are usually advised to get shoes fitted in the afternoon since that is when your feet are a little larger - but do arrive at least an hour before the shop closes, you may find there are other people also wanting to be fitted and there is a bit of a queue. In Southampton centre you can visit Sweatshop, and there are also specialist shops in Eastleigh and Chandlers Ford. 

During the course we usually have a presentation on running shoes from Alexandra Sports - who are based near the Mountbatten Centre in Portsmouth. Although it is a long way to go, they are particularly helpful in fitting and choosing shoes, and you may find a visit worthwhile. However, your club membership card will entitle you to 10% discount from most local running shops, so you may want to hold on a while.  

If it is more a case of getting a little fitter from a standing start, then just adding daily walking into your routine may be a helpful start. That could be as simple as an extra half hour at the start and finish of the day, or walking for a journey you might otherwise use the car or take the bus.  

As far as turning up on the first day in concerned, then comfortable sports shoes and loose clothing suitable for exercise should be enough to start with, plan on wearing a T Shirt with 3/4 length bottoms for exercise and having something warmer to wear before and afterwards. A big mistake with new runners is to go out in too many clothes. However if you are feeling self conscious, a baggy T shirt and light jogging bottoms can be enough - be warned that cotton can quickly become clammy and uncomfortable!  Think about key pockets, or something for carrying your phone if you feel that is necessary.  

One thing you might like to buy yourself a sports bra. John Lewis carry a good range, and are helpful in that you can get your bra fitted - which may be a good idea. Alternatively you can buy bras from sports shops or online, that is really a personal decision which you need to make. Some ladies who need larger sizes choose to wear two bras including a sports bra, it really depends on you working out what is best for your own circumstances.  

I think I have covered the basics here. You can find detailed information about the location, dates and enrolment in other posts. If you do have friends who are interested, or can advertise the event to others, please feel free to copy the basic information and circulate it electronically. 

looking forward to meeting you on April 10^th 

Su White, Southampton Running Sisters.

Enrol online for the 2013 beginners and improvers course

Although you can fill in a paper form for Running Sisters 2013, this year we also have an online enrolment form. It means we collect the information directly from you, and it saves Lynne, our membership secretary, a little bit of admin work :-)

You can sign up right now by clicking here 

Joining running sisters can be an excellent way to help you train for a race like your first 5k (maybe race for life) or one of our high profile and popular local races, such as the Great South.

There will be lots of chances to meet and make new friends while you are  training, but if you want to come along with a few of your exisiting friends, why not encourage them to sign up. The easy to remember link for the online enrolment is http://tinyurl.com/srs2013course/

Running Sisters Beginners and Improvers Course April 10th 2013

Southampton Running Sisters are once again offering places on their popular annual beginners running course.  The timing is just right to get some support for running this year’s Race for Life , and it could equally be just the boost you need for a springtime fitness programme in advance of a summer holiday.

There is an varied programme of guest speakers to accompany a carefully crafted schedule of gentle training runs designed to help get you fit enough to complete a 5k fun run at the end of the course. Its a chance for runners to get to know the club and for absolute beginners to get into the running

habit - so much cheaper than gym membership!

Its all good fun, and this is the 23rd year that the course has been held and the 21^st as the Southampton Running Sisters. There are experienced coaches plus plenty of already established runners from Running Sisters on hand to help get you up to speed. This year the course is based at Southampton Solent University in central Southampton and the training runs will mostly take place around the city parks and Southampton Common.

"We have new runners of all ages, shapes and sizes join our course". says Su White, course co-ordinator, who is also one of the coaches. "Our approach is really practical, giving down to earth advice and providing support from other runners who were themselves beginners a few year's ago.  The sessions consist of a briefing, then a practical session and finally a talk from a guest speaker. Our speakers cover topics like stretching, massage and physiotherapy, women's health, safe running, and advice of diet, clothing and footwear.  There is a fun run and celebratory supper at the end of the course, and miraculously we usually manage to get the weather to keep fine as well, if only between 7 and 8.30pm!”

The programme runs for 15 weeks from Wednesday 10^th April to 17^th July. There are a mix of specific training activities and  practice runs scheduled.  We meet at Southampton Solent University, East Park Terrace, Southampton, SO14 0YN.  Turn up at 18.45 for sessions which start at 19.00 and run 'til 20.30 and are a combination of practical instruction and advice. Open to all (over 18), apply right now:-). Places fill quickly, so early registration is encouraged, but a waiting list will also operate. 

For more information we have a club website at http://www.srs.org.uk/ or telephone our membership secretary Lynne Newson 023 8049 6813

We will have to spend a bit of time on the first meeting on admin but we will also find time for a short gentle jog which will help you establish your personal targets for the course.

Please turn up in loose fitting clothing, suitable for a gentle jog
There is no need to buy special clothes or footwear at this stage, as long as you have some form of leisure/jogging/sports clothing and a pair of trainers

On the first day you can expect to:

* complete you registration and collect your membership card

* collect our information pack which contains course details and running advice

* get to know other beginners on our course

* have a chance to chat with existing running sisters 

* have time to think about your personal running targets

* take part in a Q&A session to answer any special questions you may have

* come with us for a short run

Southampton Running Sisters Beginners' Course 2012

The 2012 course  will be held at

Townhill Park Community Centre Meggeson Avenue,
Townhill Park, Southampton, SO18 2FH

The course runs on Mondays between 14th May and 9th July. 

Sessions start at 7.00, please arrive in good time. 

We advise you to enrol early, but we always try to squeeze in late arrivals, so if you discover you have missed the start day, turn up in good time at the venue and talk to the coaches who will help you fit in and join the fun.

For more details contact Tina Blackburn 07747 09119 or email info@srs.org.uk

2. Programme: Summary of guest speakers and weekly activities

Week 1: 14^th May, A Welcome from Running Sisters:

Course Overview plus Q&A session, 

Running activity: Practical introduction to running

Week 2: 21st May

Talk: Stretching, warm up and cool down

Exercise Preparation and Closure - an introduction to stretching

Speaker: Sharon Banks, Massage Southampton

Running activity: Fast Back

Week 3: 28th May 

Talk: Alexander Sports: Footwear

Running Styles, and shoes to match. Plus and overview of running clothing

Speaker: Dawn Taylor, Alexandra Sports

Running activity: Fartlek

NB: Monday 4^th June, No meeting because of Bank Holiday

Take yourself out for a run with some friends, put your feet up and catchup on your reading :-)

Week 4: 11th June, 

Talk: Running safely - a police perspective

Speaker: Sgt Vanessa Ford, Bitterne Police Station

Advice on how to approach running with safety in mind

Running activity: Hills

Week 5: 18^th June , 

Talk: Women Running

Informal Q&A session with Running Sisters

Running activity: Sprints

Week 6: 25^th June, 

Talk: Sport and Diet

Looking after yourself with a healthy approach to food and drink

Speaker: Michelle Sutcliffe

Running activity: Fun Run Preparations

Week 7: 14^th  June, 

Special Session: Speed and Agility 

A mixture of talk and practical session, Rob Cook

Week 8: 21st June 

Fun Run and Social Celebration

Fun Run and Social Celebration

Week 9 and afterwards… Join us for our regular runs on Mondays and Wednesdays, our satellite runs and find time for yourself

Beginners Course 2011 9th May-27 June

Our annual beginners course this year is starting on May 9th  because of the large number of bank holidays.

The course will be run from Taunton's College in Shirley, with practical sessions run on Southampton Common. 

Full details will be published shortly, but in the meantime if you would like to be added to the waiting list please mail us at info@srs.org.uk

SRS Beginners Course Week 2a 5th May

Meet at Bitterne Park Social Club
76 Manor Farm Road, Bitterne Park, SO18 1NQ

It is still possible for you to join the course, please turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unwaged) see full details at the bottom of this page

Programme

Each week begins with a briefing, followed by a running activity and then short presentation by a guest speaker.


Week 2a 5th May - Bank Holiday no official programme but optional social run at 6.00pm

Week 3: 10th May Alexander Sports:

Running Styles, and shoes to match. Plus and overview of running clothing

Week 4: 17th May Michelle Sutcliffe:

Sport and Diet

Week 5: 24th May Emma Trickett, The Moving Body Clinic :

The role of sports massage

Week 5a 31st May - Bank Holiday optional social run at 6.00pm

Week 6: 7th June Sharon White:

Speed and Agility - mixed talk and practical session

Week 7: 14th June - Local WPC:

Running safely - a police perspective

Week 8: 21st June no speaker

Fun Run and Social Celebration

At the end of the course we welcome you to join us on our regular club runs.

Normally runs are scheduled for Monday, Wednesday and Saturday. Check out the Southampton Running Sisters training blog for details.




Download poster and application form pdf or doc



location details

SRS Beginners Course Week 2 26th April

Meet at Bitterne Park Social Club
76 Manor Farm Road, Bitterne Park, SO18 1NQ

Monday 26th April 7.00 – 8.30pm.

Todays class will focus on stretching, and mobilisation. How to get yourself moving and do things to make sure that you help protect yourself from injury.

Our guest speaker is Jo Harvey who is a fitness instructor at the University of Southampton.

The session will begin with an introduction and overview of stretching and mobilisation. This will be followed by:

* a short warm up run in the park

* outside: demonstration and practice of basic stretches

* inside: paired stretches and PNF stretches

* Q&A




It is still possible for you to join the course, please turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unwaged) see full details at the bottom of this page

remaining programme

Week 2a 5th May - Bank Holiday optional social run at 6.00pm

Week 3: 10th May Alexander Sports:

Running Styles, and shoes to match. Plus and overview of running clothing

Week 4: 17th May Michelle Sutcliffe:

Sport and Diet

Week 5: 24th May Emma Trickett, The Moving Body Clinic :

The role of sports massage

Week 5a 31st May - Bank Holiday optional social run at 6.00pm

Week 6: 7th June Sharon White:

Speed and Agility - mixed talk and practical session

Week 7: 14th June - Local WPC:

Running safely - a police perspective

Week 8: 21st June no speaker

Fun Run and Social Celebration

At the end of the course we welcome you to join us on our regular club runs.

Normally runs are scheduled for Monday, Wednesday and Saturday. Check out the Southampton Running Sisters training blog for details.




Download poster and application form pdf or doc



location details

Beginners Course April 2010 Week 1 19th April

Meet at Bitterne Park Social Club
76 Manor Farm Road, Bitterne Park, SO18 1NQ

Monday 19th April 7.00 – 8.30pm.

We will have to spend a bit of time on the first meeting on admin but we will also find time for a short gentle jog which will help you establish your personal targets for the course.

Please turn up in loose fitting clothing, suitable for a gentle jog
There is no need to buy special clothes or footwear at this stage, as long as you have some form of leisure/jogging/sports clothing and a pair of trainers

On the first day you can expect to:

* complete you registration and collect your membership card

* collect our information pack which contains course details and running advice

* get to know other beginners on our course

* have a chance to chat with existing running sisters

* have time to think about your personal running targets

* take part in a Q&A session to answer any special questions you may have

* come with us for a short run



please try to send of an application form in good time for the first night, but if necessary turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unwaged)


Download poster and application form pdf or doc



location details

SRS Beginners 2010: Speaker Schedule

Each week's activity will follow the same basic programme:

* Arrival, Welcome, and check on progress

* Briefing for the day's activities

* Warm up

* Running Session

* Cool Down

* Guest Speaker

* Reminders for next week


Speaker Schedule:

Week 1: Running Sisters:

Course Overview - plus Q&A session

Week 2: 26 April Therapeutics :

Exercise Preparation and Closure - an introduction to stretching

Week 3: 10th May Alexander Sports:

Running Styles, and shoes to match. Plus and overview of running clothing

Week 4: 17th May speaker tbc

Sport and Diet

Week 5: 24th May Emma Trickett, The Moving Body Clinic :

The role of sports massage

Week 6: 7th June presenter tbc:

Speed and Agility - mixed talk and practical session

Week 7: 14th June - Local WPC:

Running safely - a police perspective

Week 8: 21st June no speaker

Fun Run and Social Celebration

At the end of the course we welcome you to join us on our regular club runs.

Normally runs are scheduled for Monday, Wednesday and Saturday. Check out the Southampton Running Sisters training blog for details.

SRS Beginners 2010 Week 1: 19th April 2010

We will be running our beginners course for eight weeks from Monday 19th April 7.00 – 8.30pm. This year we are meeting at Bitterne Park Social Club, 76 Manor Farm Road, Bitterne Park, SO18 1NQ

We will have to spend a bit of time on the first meeting on admin but we will also find time for a short gentle jog which will help you establish your personal targets for the course.

Please turn up in loose fitting clothing, suitable for a gentle jog
There is no need to buy special clothes or footwear at this stage, as long as you have some form of leisure/jogging/sports clothing and a pair of trainers

On the first day you can expect to:

* complete you registration and collect your membership card

* collect our information pack which contains course details and running advice

* get to know other beginners on our course

* have a chance to chat with existing running sisters

* have time to think about your personal running targets

* take part in a Q&A session to answer any special questions you may have

* come with us for a short run



please try to send of an application form in good time for the first night, but if necessary turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unemployed or OAP)


Download poster and application form pdf or doc



location details

Bitterne Park Social Club, 
76 Manor Farm Rd, 
Bitterne Park,
SO18 1NQ

location details


The course sessions will not be held on bank holidays, and will run in total until 21st June 2010

Beginners Course Application Form and Poster

Download poster and application form pdf or doc

SRS Beginners Course 2010 Bitterne Park Southampton

We will be running our beginners course for eight weeks from Monday 19th April 7.00 – 8.30pm download poster and application form pdf or docx

location details

Bitterne Park Social Club, 
76 Manor Farm Rd, 
Bitterne Park,
SO18 1NQ

location details


The course sessions will not be held on bank holidays, and will run in total until 21st June 2010

We will have a mix of running sessions which gradually build up your stamina and expertise

We will have a set of speakers throughout the course who will give you insights into various aspects of running including clothing, safety, health and diet

We will have a final fun run for you to calibrate your progress

We will have a social celebration with food and drink after the fun run on the final evening or the course

We will help you prepare for the Race for Life or the Great South

We will welcome you to our regular club nights and club runs

We will give you a membership card which affiliates you to England Athletics and gains discounts at local sports stores and extends your membership until 31 December 2010

We will try to live up to our motto of running for fun, friendship and fitness

Meanwhile, why not take a look through the pages which were posted in association with the last course

As in previous years we will be providing an interesting programme of guest speakers to accompany a carefully crafted schedule of gentle training runs designed to help get you fit enough to manage a 5k fun run at the end of the course. Its a chance for runners to get to know the club and for absolute beginners to get into the running habit - so much cheaper than gym membership!

Its all good fun, and this will be the 16th year that the course has been held. There are experienced coaches plus plenty of already established runners from Running Sisters on hand to help get you up to speed.

"We have new runners of all ages, shapes and sizes join our course". says club chair Su White, who is also one of the coaches. "Our approach is really practical, giving down to earth advice and providing support from other runners who were themselves beginners a few year's ago. Our speakers cover topics like stretching, massage and physiotherapy, women's health, safe running, plus advice of diet, clothing and footwear. There is a fun run and celebratory supper at the end of the course, and miraculously we usually manage to get the weather to keep fine as well!"

Get Fit Programme

Many people contact us asking what they can do to get running before the beginners course starts or so that they are able to join us mid year

The programme below is designed for people who don't really think they can run yet.

At the end of this programme you should be able to run continuously for 30-45 minutes

why not follow the programme and see what you can manage at the end? You may choose to follow the programme alone, or perhaps you have a friend or two who you could persuade to join you.

Its important that you run regularly, but if you are unwell, take a rest, and then resume the programme repeating the last week that you ran before the break

After each run you should go through a short programme of stretches, take a look at runnergirl.com for some suggestions


WEEK 1 Activity notes


This week's advice learn some stretches - e.g. runnergirl.com

Sunday run 5 mins, walk/slow jog 2 mins repeat 4x

Monday walk 15 mins (AM and PM)

Tuesday run 5 mins, walk/slow jog 2 mins repeat 4x

Wednesday walk 15 mins (AM and PM)

Thursday run 5 mins, walk/slow jog 2 mins repeat 4x

Friday walk mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 2

This week's reflection how far can you manage?
check how you feel

Sunday run 8 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 20 mins (AM and PM)

Tuesday run 8 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 20 mins (AM and PM)

Thursday run 8 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 20 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 3

This week's advice - drink little and often during the day rather than when running

Sunday run 10 mins, walk/slow jog 2 mins, repeat 2x

Monday walk 30 mins (AM and PM)

Tuesday run 10 mins, walk/slow jog 2 mins, repeat 2x

Wednesday walk 30 mins (AM and PM)

Thursday run 10 mins, walk/slow jog 2 mins, repeat 2x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 4

This week's advice - review your targets, what running goals do you have?

Sunday run 10 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 30 mins (AM and PM)

Tuesday run 10 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 30 mins (AM and PM)

Thursday run 10 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 5

this week's advice - review your diet, for example swap fresh fruit for cakes and biscuits

Sunday run 15 mins, walk/slow jog 2 mins, repeat 2x

Monday walk 30 mins (AM and PM)

Tuesday run 15 mins, walk/slow jog 2 mins, repeat 2x

Wednesday walk 30 mins (AM and PM)

Thursday run 15 mins, walk/slow jog 2 mins, repeat 2x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 6

this week's advice discuss your progress - talk it over with a friend, celebrate your progress

Sunday run 15 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 30 mins (AM and PM)

Tuesday run 15 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 30 mins (AM and PM)

Thursday run 15 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

plan your next steps :-)

Missed the course - what to do?

Q

Im very interested in your beginner's running course as I really can't run at all without getting severly out of breath, but would like to learn. I hear that your course has finished and was wondering if there will be another one??? I dont want to wait till next year, my enthusiasm may have run out!

Answer


Sorry we do not have another beginners class scheduled til next spring, however I do have a few suggestions which should help you get into running starting today :-)

If you are a non runner, its quite usual to find yourself out of breath after a little exercise, however a gentle progressive programme which introduces a mix of gentle jogging and walking can help you build up your stamina until you can run continuously without a break.

The secret is to ensure that you initially exercise alternate days three days a week with activities such as walking or fitness classes as optional extras on the other days ( the frequency and intensity depending on your base level of fitness)

Although we have finished our beginners course 'til next year, we do have some beginners who are taking things slowly but continues to run with us on a Monday
when for the next few weeks we are running at 18.15 for 45 minutes.

These sessions start outside the Cowherds on Southampton Common and run until late September 09, after that we will always run from the Cowherds on the first Monday of the Month, any beginners/returners have a known date when they can meet club members.

You can also come along and chat with the coaches before we go our for our regular club runs on a Wednesday leaving from Southampton Solent. Check out details on our Southampton Running Sisters web site

If you turned up at that time, you could introduce yourself to us, and see if you could include running with us one day a week with two sessions on your own each week.

You can look at our beginners blog for some information, that includes some schedules to get you running from a standing start. Check out our training blog to check out our current training programme venues

When you are more advanced you could follow a 16 week worldwide festival of races couch to 5k programme.

Hope this is helpful. My advice is that running three times a week for six to eight weeks will make a significant difference to your fitness level. We all have to run alone for some time, see how you progress and then talk to me or one of the other coaches again :-)

 

Beginning Running?

Welcome to Southampton Running Sisters Beginners Blog



We only do one beginners course per year, but if you are able to follow our basic running programme for a few weeks, you should get yourself up to a level where you can come along and join our regular club.

We have running groups at a range of speeds/levels, and there is usually a comfy group which you can join in. All we ask before you come along to one of our regular club nights (Wednesday see our web site) is that you are able to run/jog for about 40 minutes without a break. The programmes below, are designed to get you to that level, although you will need to make sure that you get your trainers on and head out for a run at least three times each week.

Running Schedules

Take a look at the different running schedules we have assembled. There are three to choose from selected from the tabs at the bottom.
A 5 minute jog/walk
A 5 minute run/jog
An 8 minute run/jog
Choose the one which best describes the comfortable limit of what you can manage
You can use this sort of programme to get yourself into running, or to prepare yourself for a competition like the race for life

SRS Beginners Application Form 2009

Application Form Beginners 2009

Name:
Address:

Post Code:
Telephone: (daytime) Telephone: (evenings)
Email:
Emergency Contact - Name: Telephone:
Have you ever belonged to another running club?
Are you currently a member of another running club?
If so please name it here
What is your running experience?
Beginner ___ Some experience ___ Active in another sport ___
Medical information: Please write down ANY medical condition Southampton Running Sisters should be aware of e.g. back/knee injuries, high blood pressure, diabetes, asthma
.......................................................................................................................................................................................
......................................................................................................... Your date of birth.....................
PLEASE READ THE FOLLOWING CAREFULLY AND SIGN BELOW.
I ACKNOWLEDGE THAT IN PARTICIPATING IN THIS COURSE
I WILL NOT HOLD Southampton Running Sisters liable for any injury I might sustain. I undertake that I am enrolling on this course in good health at my own risk.
I understand that the course will be assisted by qualified coaches and helped by other Running Sisters.
SIGNED............................................. Date...............
Please return the completed form by post (fee enclosed) to:
Tina Dempster, Membership Secretary,
15 York Close, Horton Heath, Eastleigh SO50 7PX
I wish to enrol on the Running Sisters Beginners' Course
I enclose an advanced registration fee of £30 full fee/£25 concessionary fee*
* cheques (payable to Southampton Running Sisters)
or Postal Order only - no cash by mail,
Please enclose a stamped self-addressed envelope for acknowledgment if you do not have email.
NB: registration on the first day £35
Receipts will be available at registration

SRS Beginners 09 from Mon 20th April 18.45

Southampton Running Sisters will be holding our annual beginners' course on Mondays for eight weeks starting 20th April 2009, to be held at Taunton's College in Shirley. Places go quickly, so we advise you to be prompt in sending in your application.

Normal sessions start with 18.45 arrival for 19.00 group briefing and start. If you wish to enrol please complete and mail a copy of the application form to our membership secretary Tina Dempster (SRS09@srs.org.uk), to reserve your place.

The eight week programme is a practical introduction to running accompanied by a programme of talks on relevant topics from guest speakers.

Please turn up for the first session in loose fitting, light clothing (suitable for gently exercise). We recommend that you wait 'til you had some advice from our coaches and guest speakers before you buy any new clothes or trainers, but if you do feel you need to get some kit, please make sure you get it from a specialist running shop where you can discuss your running needs, rather than an anonymous high street store. This is especially important for running shoes.

For further details about our club see our web site http:/srs.org.uk/ and our training blog http://srs-training.blogspot.com/
Preparation
We often find people are keen to start running before they begin the course, so if you are trying to get your fitness levels up and want to go out jogging for the first time our advice is to follow the simple programme shown below:

FIRST...find out what you can manage...

* have a go at some gently jogging, and see how long you can manage before you become tired/really want to stop.
* It may only be to the end of the street, or it may be a bit further/longer.

Next...

* take a note of how long it takes before you need to stop
* build your jogging programme around your current ability
* the objective it to extend the time/distance that you can cover without a break

Your programme will stitch together a combination of progressively longer jogging stints and progressively smaller walking/slow jogging recoveries until you can run continuously for between 30-45 minutes.

what that means in practice is:

* each jogging session is built up of three repeated parts of
* jog until you are tired, walk/slow jog for a couple of minutes until you feel recovered
* three sessions a week, always leaving a day's break between each running/jogging session

You will be very pleasantly surprised by how quickly your fitness increases, just as long as you get into the habit of running regularly

Variations on the programme are used during the beginners course.
Once you can run for 45 minutes you can build up your stamina by:

* practising your runs regularly
* joining in the various club sessions
* talking to one of our coaches to discuss what you would like to achieve next

You can take a look at a few sample programmes in a spreadsheet form by going to http://tinyurl.com/dbsp7e

Press Release

Good news for women signing up for the Race for Life or the Great South. The friendly local women's running club, Southampton Running Sisters are holding their annual beginners course starting on Monday 20th April.

There is an interesting programme of guest speakers to accompany a carefully crafted schedule of gentle training runs designed to help get you fit enough to manage a 5k fun run at the end of the course. Its a chance for runners to get to know the club and for absolute beginners to get into the running habit - so much cheaper than gym membership!

Its all good fun, and this is the 15th year that the course has been held. There are experienced coaches plus plenty of already established runners from Running Sisters on hand to help get you up to speed. This year the course is based at Taunton's College and the training runs will mostly take place on Southampton Common.

"We have new runners of all ages, shapes and sizes join our course". says club chair Su White, who is also one of the coaches. "Our approach is really practical, giving down to earth advice and providing support from other runners who were themselves beginners a few year's ago. Our speakers cover topics like stretching, massage and physiotherapy, women's health, safe running, plus advice of diet, clothing and footwear. There is a fun run and celebratory supper at the end of the course, and miraculously we usually manage to get the weather to keep fine as well!"

Southampton Running Sisters Beginners' Course 2009 starts on Monday 20th April, 6.45pm, Taunton's College, Hill Lane, Southampton SO15 5RL. After the course runners can continue via the club's regular programme meeting on Mondays, Wednesdays and Saturdays.

You will find details of the beginners course, plus an application form on the special beginners course blog http://srs-beginners.blogspot.com/
For general information about Southampton Running Sisters see our website http://www.srs.org.uk/