First Strides® - North Myrtle Beach Workshops

Wed September 2 - Wed May 19, 2021 Little River, SC US 29566 Directions
Week 1 - 1st Class Information




  • Structure:  12-week, proven workout schedule.
  • Information:  Very basic; speakers, emails, handouts, website.
  • Mentors:  Resource, inspire, encourage, and support you.
  • Smaller Groups:  Individual attention & camaraderie.
  • Incentive:  Earn your graduation shirt (attend 8 out of 12 weeks).
  • Goal:  5K walk or run at the NMB Park & Sports Complex 

Training Principle:  Stress + Rest = Improvement

The “stress” mildly tears your muscles down.  If you “rest” or give your body a day to recover or heal, you will heal stronger, better and improved.

What is a “Stress”?  Any of the following:  going faster, farther or more frequently than before.  Other stresses are heat, hills and surfaces (soft like beaches or tall grass) (hard like concrete vs asphalt).

What is a “Rest”?  Any of the following:  cross-training (different activities – yoga, cycling, swimming, strength training); going slower and/or shorter; a day off from walking or running.

Important:  The biggest mistake made by beginners is going too far, too fast, too soon and/or too frequently.   Increase only one of the above stresses per week at the most. 


  • Check in.  Your attendance matters.  Be sure you get credit!
  • Speaker/Topic
  • Mentor Introductions
  • Announcements
  • Stretch
  • Workout (warm-up + easy/pickup intervals + cool-down)
  • Stretch
  • Announcements
  • Handouts

WHY WALKING & RUNNING?  User-Friendly: 

  • There is no skill involved … left, right, repeat.
  • Do it almost anywhere...anytime (keep common-sense safety considerations in mind).
  • It’s inexpensive … no club memberships, greens fees or lift tickets.
  • Need little equipment … quality shoes (proper fit, durable), jog bra, interval timer.
  • You can do it solo … or with friends … or with family … or co-workers … or with a club.
  • It’s efficient … running offers you the best workout in the least amount of time (walking requires a little more time for the same effect).
  • Incorporate child-care … with baby-joggers, run on a track with children playing in the infield or invite older children to join in!

WHY?  Potential Benefits: 

  • Improved cardio-vascular fitness
  • Enhanced muscle tone
  • Weight-loss or –maintenance
  • Protects against osteoporosis
  • Decreases the risk of certain cancers & diabetes
  • Stress relief or control (depression)
  • Improve self-esteem & confidence
  • Provide a social outlet

WHY NOT?  Barriers to Entry: 

  • Lack of athletic experience
  • Family responsibilities
  • Work responsibilities
  • Lack of emotional support or encouragement
  • Fear of looking foolish … too uncoordinated or old or fat or slow
  • Lack of knowledge or coaching
  • Incontinence (Restrooms)


  • Do your homework!  (Consistency)
  • Choose a method to time your workout intervals:
    • Phone Apps for Interval Timer
    • GYMBOSS Interval Timer. - buy the “PLUS” version
    • Sports watch with chrono/stopwatch function
  • We meet Rain or Shine (large pavilion available)
  • Be on time (arrive at least 5-10 minutes early to park, restroom, hydrate, check-in)
  • We welcome new members for next 2 weeks (March 18) … get them started now!
  • Wear quality shoes that “fit” to your foot!
  • Safety
    • When walking/running on a sidewalk or trail, stay to your right.
    • When walking/running on a residential road, stay to your left (going toward traffic).
    • Trail/Road Courtesy – be considerate of other people, cyclists, cars, etc.  Call out:  “Biker back!” or “Car up”, etc.
    • Hydrate before, after and maybe during (if walking or running more than ½ hour)
  • LISTEN TO YOUR BODY - If you get sore, figure out why and do something!  (rest, ice, anti-inflammatory, new shoes, massage) LISTEN TO YOUR BODY and back off – let pain be your guide!
  • Store your car key/remote – one key (shoe, pocket, shoestring around neck, fanny pack, wrist, etc.). We have key box on stage for workshop days – use at your own risk.
  • Suggestion Box – constructive comments very welcomed.
  • Figure out what works for you (time of day, convenience, pleasure, motivations, companions).
  • Your First Strides NMB entry provides a free membership to Grand Strand Running Club.
  • Website ( - find Workshop Topics tab on left for handouts.
  • Facebook:  First Strides NMB (public) or First Strides - North Myrtle Beach (private group for participants & mentors).
  • Questions:  Email:

Do NOT do too much, too soon, too fast, too frequently!

Click the icon below to download the attached PDF.


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