First Strides® - North Myrtle Beach Workshops

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

 

1st NIGHT HANDOUT

PROGRAM DESCRIPTION:

  • 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. 

WEEKLY SCHEDULE: 

  • 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)

TIPS:

  • Do your homework!  (Consistency)
  • Choose a method to time your workout intervals:
    • Phone Apps for Interval Timer
    • GYMBOSS Interval Timer.  www.GymBoss.com - 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 (www.FirstStridesNMB.com) - 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:  FirstStridesNMB.gsrc@gmail.com

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

Click the icon below to download the attached PDF.

PDF

We use cookies to offer you a better browsing experience. Read how we use cookies and how you can control them by visiting our Privacy Policy. If you continue to use this site, you consent to use all cookies.