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.

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