All about Beginners
This is from a newsletter sent out to subscribers on 17/2/2020
I've realised I haven't done a newsletter dedicated to beginners for a little while. So, here it is. With us opening up our fantastic beginners 6 week course in Ipswich and Bury st Edmunds next week, it's about time I explained in a bit more detail what goes on to those of you who may be interested in coming along....
I'm hoping that you've been following us on social media for a little while and may get our 'vibe' already - that we're pretty laid back and pretty 'normal' (well, some of us are;-)) and not scary at all.
I guess, that's a good place to start - us - our Run Leaders...
Those of you who are joining us in Ipswich will have Me, Kristy and Alex leading you for the 6 weeks. We have all been running a few years, we've all taken it in turns to have severe cases of front-door-itus and we're all just like you. Kristy has been with us for years and is well known for her brilliant Vlogs and all round fantastic-ness, Alex is a very old friend of mine and was with me when ICR was a little seed of an idea up a mountain on a running weekend in the Peak District.
Over in Bury st Edmunds, we have Sam, Jane and Lucie, a fantastic team who have all been through our beginners programme themselves and love sharing the ICR love. Jane was one of the first Run Leaders to join us and Sam has been incredible help behind the scenes and Lucie is absolutely lovely, you'll love them. We are all women who have had a love/hate relationship with exercise and women of all shapes, sizes and abilities. We are also all seriously passionate about helping women achieve great things. Nothing gives us greater pleasure than seeing beginners start on their running journeys and watch them continue to fly.
I think you'll find out that we're pretty alright and nothing to be scared of.
So...what happens? Well, it's usually a little busy when you first turn up because our Free Runners meet at the same time as our Beginners. So, it will be busy and appear that everyone knows everyone but please be reassured that they really don't! You'll need to find a Run Leader (in Hi-Viz or a green t-shirt) and let them know you're a beginner and they will point you in the right direction. When we're all gathered, our free runners and beginners will split and warm up separately with the Run Leaders.
For the first few weeks you will run around in a large circle. This way, our run leaders can see you all and chat to everyone. We're in a secluded area in both locations. I know it can be a bit nerve wracking heading out in the big wide world whilst wearing lycra and sweating so we make sure you're tucked away to start with. The beauty of running in a circle is that no-one knows who is at the front and who is at the back and you end up running with people a similar 'pace' to you. The last week, week 6 we will join our Free Runners out on a route nearby. Again, we usually do small loops of a given area or what we call an 'Out and Back'. An out and back is when everyone goes along, at their pace the same straight route and turns around at a specific time and all run back together. It means the faster ones go further and the party at the back has no pressure to keep up. We really like this format and have all our free runs as 'Out and Backs'. But don't worry too much, this is all explained on the night and you'll have our Run Leaders (as well as the free runners) around to ask any questions.
Our beginners course - I Can Run NOW - is completely unique because - we all Jeff..Jeff? What the Eff is Jeffing? Well, we all run and walk - not like Couch to 5k when you build up every week to non stop running. No, we do very short bursts of running and walking every, single week. There's a blog post I wrote on it HERE but one of the best places to start is Jeff Galloway website We start on week 1 with 15 minutes of 15 seconds running and 45 seconds walking and end on week 6 with 40 minutes of running and walking with some of you reaching further than 5k in this time.
Many of our beginners go on to run non-stop and many continue to Jeff and complete regular park runs, half marathons and marathons using this method and some never run again but DO go on to try other exercise and join gyms because they feel braver after doing our course. What the course does is step you into running or activity of some kind and believing that you CAN.
At the end of the session there's only 2 things required of you - 1) you cool down and 2) You go home with the warm glow of sweaty awesome-ness...
Yes please! I'm ready to start running!
We have seen women over the years on our beginners course...
Who who have already completed our beginners course but want some more practice
Who have run before but not for a while
Who have completed our beginners course and have lost their mojo and would like a boost
Who don't like to be shouted at whilst exercising
Who would like a group full of 'normal' women
Who haven't done any exercise since they were at school
Who felt like other running groups might be 'too elite'
Who think they can't run
Who enjoy fitness but would like to experience running in a safe environment
Who need to feel accountable to come out running every week
Who don't like running on the streets
Who fancy giving running a try
Who came and walked the whole 6 weeks
Who have had injuries through running and would like to try the run/walk method
Who are nervous about trying something new and would like an all female group to practice in
Who want to meet some like minded women
Who get nervous at the thought of anything exercise related
We are under no illusion that running isn't for everyone - we also don't want you to think that by attending a 6 week beginners course you will suddenly get 'the bug' and be signing up for marathons and heading out 3 times a week out into the sunset never to worry again about your fitness. No, well - this absolutely does happen - to some people and they are such an inspiration to us all. Some do continue to run in their own sweet way, heading out when they can and loving it. Others gain an unhealthy addiction to bright new running leggings. Others realise within a few weeks it's not for them but feel inspired to go and get signed up for some other kind of fitness or exercise. Others (like me) love it, enjoy it but find it's much more of a mental battle than it is a physical one and go through periods of Front-door-itus. The point is. We're all different. We, as a community will give you a safe space to get started, so you can give it your best shot and see where you're at.
This is the part when I say don't just take my word for it - here's some people that have done it!....
"Still here and now a run leader! If you are in any doubt, whatever that reason may be, just do it. Just sign up and turn up. Every single run leader knows how you feel. Every single run leader has been where you are now. Every single run leader genuinely cares about every single one of the beginners and they want you to do the best you can, whatever that may be! I turned up for my first beginners session having never run before, seriously overweight and unfit and I sat in my car for 40 minutes shaking and feeling sick with fear. But, I got out the car and I walked over to the group and I have never looked back! I can't wait to meet all our new beginners and support them on their fabulous journey and watch them grow in confidence and happiness!" Jenny, Run leader in Bury st Edmunds
"To anyone thinking about this course don’t think about it do it!!! It is such a supportive group and a fabulous way to start running. You are made to feel so welcome from the very first moment you make contact, whether that is via message beforehand or at your first session. There is no pressure and no judgement. Everyone really looks out for each other and you can make friendships which last a lifetime. This is such a brilliant start to running there is no reason not to give it a go" Christine
"I have done the beginners course three times as, for various reasons, I have had to stop. I'm now back running in my own sweet way and love it, especially the free runs in Ipswich. I started running on my 57th birthday and never thought I could do it, but I did!" Joanne
"Thankyou to everyone for making this so enjoyable. I cant tell you how nervous i was when i signed up to this. I have absolutely loved it and looking forward to the free runs" Donna
I just want to say i have really enjoyed the past 6 weeks thank you, I never expected to come out of it wanting to do more 5kms and looking at making running a "hobby"! I have met some lovely women and even on the Tuesdays when everything feels a bit much in regards to rushing and trying to get there, I have always felt 100% better when I have finished than when I have pulled up in the car park! Everyone is very supportive and its been a great experience! see you soon xx Emily
I hope you've been a little reassured and understand a bit more about what goes on at our Beginners course. Please do reply to this if you have any other questions and have good nose at our groups on Facebook.
The link for booking is below. It will take you straight to our booking site/app where you will need to create an account, search for I Can Run CIC and click on 'Join Us', it's £27 for 6 weeks. Any problems, or questions, please ask.