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

Six Week Get Fit Programme

Between beginners courses we are happy for new runners to come along to join our club runs, so long as they are able to run without a break for about 45 minutes. Following the programme below should get you to that level. 
The daily walking will also get your into the regular exercise habit. 

Get Fit Programme

You can use this basic programme to develop your running independently starting from scratch. You might also use it to get back to running on your own after a break.  

WEEK 1 Activity

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

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

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

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

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

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

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

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 :-)

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