2008 Beginning Women's Running Group Coordinator: Kelly Bails

The Beginning Women's Running Group will begin at 6:30 on Tuesday, May 20, 2008 at Lake of the Woods in Mahomet. The goal of these balanced, progressive sessions is to develop a basic running program for women who are new to running in order to prepare participants to complete the Fisher Fair 5K (3.1 miles) on Saturday, July 12, 2008.  The 8 week program includes group runs with experienced runners on hand to provide guidance and instruction for individual training.  The cost for this program is $30, which includes membership in Second Wind Running Club and a performance shirt. You should be able to walk briskly for 30 minutes 3-4 times per week before enrolling in this program. If you can already run for 1.5 miles (or more), this program is not for you.

Flyer and mail-in registration form.  Register online.

Visit the 2007, 2006, Spring 2005 or Summer 2005 Beginning Women's Running Group websites to see group pictures and to read about previous programs.  

Training Plans and Information

There are two types of training plans that will have you running 3 miles by the end of the 8-week program. You should be able to briskly walk 30 minutes 3-4 times a week before starting either of these programs.  The third training plan is for women who are already running 2 to 3 miles at at time.  Running does not mean a full out sprint.  You should be able to maintain a conversation the ENTIRE time you’re running.  If you can’t get a full sentence out without needing to take a breath, SLOW DOWN.  You’re going too fast.  Fitness running should be enjoyable; it shouldn’t hurt.  If you can’t do a given workout, don’t worry.  Your body isn’t ready yet.  Stay with that one until you have mastered it, then move on.  If you ever have a sharp, stabbing pain anywhere below your waist, stop running immediately.  Everyone is different, and we’re not in a rush!  Listen to your body.

Core Exercises - A photo demonstration and summary of core exercises at one of the 2006 Beginning Women's Running Group meetings.

Injury Prevention - A handout on common running injuries and stretches and suggestions on how to treat those injuries.  Handout by Stephanie Kaiser.

Nutrition - A handout, by Kristy Powell, on Pre- and Post-Exercise Nutrition and Hydration.

Running Form - A great photo and description of proper running form.  Handout by Tracy Thomas.

Running Biometrics - Suggestions for improving your running form to create better running economy or efficiency.  Handout by Tracy Thomas.

Safety Tips - all women runners should read and follow these running safety tips.  Handout by Yvonne Meyer.

Shoe Buying Guide - You should have quality running shoes before starting this program. Handout by Kelly Bails.

Stretching Handout - Make sure to stretch lightly before you start running and more thoroughly after your workout.  Handout by Kelly Bails.

Tips for Beginners - a handout on staying motivated and tips for beginners.  Handout by Erin Wilding-Martin.

Tips for Running Road Races - a handout on race preparation, a race day checklist, pacing, and race etiquette.  Handout by Joe Bails.

Training Plan 1 - This training plan alternates walking with running and the time spent running increases more each week. Handout by Kelly Bails.

Training Plan 2 - This training plan starts and ends with walking, but the distance running increases more each week. Handout by Kelly Bails.

Training Plan 3 - This training plan starts with a 2-mile run and progresses to a 4.5 mile run after 8-weeks.  Handout by Kelly Bails.

Training Log - Use this handout to track your progress.  Handout designed by Kelly Bails.

Links for Women Runners:

You run Girl - the website for average women runners.

Finish Line Charms has over 1300 gold and silver marathon charms and running charms that represent more than 2000 races around the world! A great way to celebrate each and every race. Marathons, 1/2 marathons, triathlons, 5k & 10k, and more. The ideal personalized marathon gift or running gift for women runners.

• Core Exercises - A photo demonstration and summary of core exercises at one of the 2006 Beginning Women's Running Group meetings.

• Injury Prevention - A handout on common running injuries and stretches and suggestions on how to treat those injuries.  Handout by Stephanie Kaiser.

• Nutrition - A handout, by Kristy Powell, on Pre- and Post-Exercise Nutrition and Hydration.

• Running Form - A great photo and description of proper running form.  Handout by Tracy Thomas.

• Running Biometrics - Suggestions for improving your running form to create better running economy or efficiency.  Handout by Tracy Thomas.

• Safety Tips - all women runners should read and follow these running safety tips.  Handout by Yvonne Meyer.

• Shoe Buying Guide - You should have quality running shoes before starting this program. Handout by Kelly Bails.