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

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

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