2007 Beginning Women's Running Group Coordinator: Kelly Bails

2007 Program Topics/Speakers

The Beginning Women's Running Group started Thursday, July 26, 2007. 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 Women’s Fitness 5K (3.1 miles) on Saturday, September 22, 2007.  The 9 week program includes group runs with experienced runners on hand to provide guidance and instruction for individual training. All proceeds benefit the Center for Women in Transition and the Crisis Nursery.

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

Week 1 Recap

The first meeting was a lot of fun.  We had 20 new runners and almost as many Second Wind mentors.  It was nice to have each mentor paired with one or two runners. 

Stretching was the focus of this meeting. Kelly Bails, Second Wind President and Women’s Running Group Coordinator,  told the group that there is conflicting advice on stretching.  Some experts say to stretch before exercise.  Some advise stretching after exercise.  Others suggest stretching before and after exercise, and some even say not to stretch at all.  You need to figure out what works for you.  Kelly gave step by step instructions and demonstrations on proper stretching as the group followed along.  Our group will stretch at the beginning and end of each workout.  If you are having trouble remember the stretching exercises, refer to the stretching handout.

        Everyone did a great job!  Give yourself congratulations for making it through the first workout and for taking the first step to becoming a runner.

Week 2 Recap

    This week Tracy Thomas, a certified personal trainer, running coach and owner of Body Mechanic Fitness, LLC, gave a very informative talk on proper running form.  Tracy put us in the proper positions for the head, body, arms, legs and feet.  Tracy makes running look effortless. Maybe that’s why she can complete the 135 mile Badwater Ultramarathon in 37 hours and 26 minutes.  She was also the third female to finish the July 2007 race. Now we have to try to emulate her running form by using all the skills she showed us at the meeting.  Tracy recommended the book Chi Running, by Danny Dreyer, as a good resource on running form.  You can also read Tracy’s handouts on Running Form and Running Biometrics.  Tracy will also be one of the presenters at the August Speaker Series dinner.

Week 3 Recap   

Beth Day, from Body n’ Sole, brought running shoes to demonstrate the difference between cushioned, stability, and motion control shoes.  Beth stressed the importance of finding a pair of shoes to match your running gait, which means that you never buy running shoes based on looks.  Cute doesn’t work in running shoes.  Unlike discount stores, specialty running stores like Body n’ Sole will observe your foot type as well as your foot strike pattern in order to find you the best shoe. Contrary to popular belief, running shoes do not need to be broken in. You will be able to run in your new shoes immediately. Plan on spending between $80-100 for a good pair of shoes.  You can expect your shoes to last between 400-500 miles if you only wear your shoes while running.  Shoes will wear out a lot faster if you wear them for everyday activities.

Beth also suggested buying a good pair of running socks that wick sweat away from your feet.  You can get wicking socks for about $4.  Other items that every runner should own includes wicking clothing (cotton is rotten) and Body Glide.  Body Glide looks like a deodorant stick, but it is an anti-blister and chafing stick.  Other items worth considering are wicking hats/visors and water belts.  Whatever your needs, you can be sure to find it at Body n’ Sole.

Week 4 Recap

Lori Ozment, a Lifestyle Specialist & Group Exercise Instructor at the Mettler Center, gave a talk on Core Body Strength.  Lori explained that we should work our core muscle groups to help us run stronger and better.  The core muscle groups include your abdominals, back, pelvic floor and hips. 

            Lori had us try several core strengthening exercises and had us focus on proper body alignment.   We learned to focus on our pelvic floor by “zipping up our pants.”  Lori told us that to contract those muscles you want to pretend you are trying to zip up a pair of pants that are too tight.  For photos and descriptions of core exercises, go to the Core Exercise website.

All core exercises should be done in a slow and controlled manner.  The exercises can be finished in as little as 5 minutes a day.  Core exercises can be done every day, but make sure to do them at least twice a week.  You should do the exercises until you start to lose your form. You can also take a Pilates or Yoga class.  Lori invited us to attend one of her fitness classes at the Mettler Center. 

Week 5 Recap

    Susan Kundrat, a Licensed Registered Dietitian and President of Nutrition on the Move, presented on nutrition for women athletes. Susan walked us through a checklist of nutrition items that we should be doing every day.  This includes eating a good breakfast, drinking at least 10 cups of fluid, eating every three to four hours, and balancing our meals with 1/3 protein and 2/3 carbohydrates.

Susan encouraged us to take a multivitamin because women athletes can be at risk for low iron levels.  If you have had low iron levels in the past, you may want to consider having your doctor check them again – especially as we increase our running distances. 

In terms of our workouts, Susan said we should eat a small snack or meal 1-3 hours before a workout, drink 8 ounces every 20 minutes during a workout, and eat at least 150 calories within 30 minutes of finishing a workout.  Good fuel after workouts should include a little bit of protein with your carbohydrates.  Examples are yogurt, sports bars, and peanut butter and jelly or deli meats on whole wheat bread.

            Susan left us a copy of her book “101 Sports Nutrition Tips” and some sample sports bars.  The book was given to the person whose birthday was the closest and the sports bars were given to the women who haven’t missed a meeting.

Week 6 Recap

    Jan Seeley, the publisher and co-owner of the running periodical Marathon & Beyond, gave a talk on women running pioneers.  Jan enthralled us with tales of her favorite women runners.  We heard about Madame Ada Anderson, Katherine Switzer, Joan Benoit Samuelson, Sister Marion, Helen Klein, Pam Reed, and our very own Tracy Thomas.   Each of these women has had a significant impact on women runners.  Two books your should read are “Marathon Woman” by Katherine Switzer  and “The Extra Mile: One Women's Personal Journey to Ultrarunning Greatness" by Pam Reed.  Based on Jan's stories, we concluded that that you are never too old or fat to start running. It is even possible to be successful in the sport at any age, so keep running!

Week 7 Recap

Yvonne Meyer, a Public Safety Officer at Parkland College and Instructor for the Rape Aggression Defense (RAD) Class, talked to the group about Women’s Safety.  Yvonne put together a wonderful handout which listed safety issues for women runners and walkers, steps to take before running/walking, dog defense, and what to do if confronted by an attacker. 

One of the biggest things Yvonne stressed was being aware of your surroundings. She said too many of us are pre-occupied with our cell phones and are not paying attention when walking or driving.  She said that when we are distracted, we make an easy target to attackers.  Along the same lines, Yvonne said we should not wear a headset while running and we should vary our running routes.  We should run with a buddy, carry a cell phone and identification, run against traffic, and wear reflective clothing.  For more tips, read the Safety handout.

Week 8 Recap

Joe Bails, a Second Wind board member and the Mahomet half-marathon and 5K race director, give a talk on racing.  Joe gave us a top 10 list of Tips for Running Road Races, which included registering for races early to keep motivated and guarantee a race shirt. He suggested picking up your race packet early to avoid long delays on race morning.  Make sure to keep hydrated and don’t try any new foods in the days leading up to the race.

On race morning, eat a light meal a couple of hours before race start and give yourself plenty of time for bathroom breaks because you will be a little nervous.  Wait until after the race to wear your race shirt since they are usually made of cotton.  Wear a shirt that you have been wearing on your training runs and pin your race number to the front of your shirt so that the volunteers at the finish line can see your number and remove the results tab.  At the race start you should line up in the middle with other Women’s Running Group members and in front of the walkers. 

During the race you want to maintain an even pace.  If you need to stop for water, grab a cup from a volunteer and move to the side of the road to drink.  It is okay to walk during the race, so take walk breaks as needed. Smile as you cross the finish line and give yourself a pat on the back for finishing your first 5K!