First Strides® - North Myrtle Beach Workshop

Spring: 3/1/23 - 5/17/23 Little River, SC 29566 US Directions
1st Class Important Info

FIRST STRIDES® NMB - First Class Important Information


First Strides NMB is for females aged 12 to 112!  First Strides® was started in Allentown, PA in 1997 (still active today).  Since then we’ve welcomed new and repeat striders of all age groups and abilities.


 ▪Structure: 12-week, proven “self-paced” training schedule includes 2 homework workouts/week
 ▪Mentors: your mentors will teach, lead and encourage you during your weekly Wednesday workouts
 ▪Participants: attendance at the weekly workouts plus homework will lead to your success (see Training Schedule & use a Timing Device)
 ▪Training Principle: Stress + Rest = Improvement
 ▪The “stress” mildly tears your muscles down. A stress is any of the following:  going faster, farther or more frequently than before.  Other stresses are heat, hills and surfaces (soft - beaches or thick grass); (hard – concrete vs asphalt)
 ▪The “rest” gives your body a day to recover or heal; you will heal stronger, better and improved. A rest is any of the following: cross-training (different activities – yoga, cycling, swimming, strength training), going slower and/or shorter; or a complete day off from walking or running
 ▪Plan to alternate days of stress (homework) and rest (no homework). Homework is every other day! 
 ▪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
 ▪Goal:   First Strides NMB 5K Stride – We will be able to complete a 3.1 mile walk/run during our last workshop. Our 5K course will be a part of the NMB Christmas Lights Show route.  Festive, fun and free!


 ▪Check in:  You need to attend at least 8 workshops to earn your graduation shirt!  Be sure to check in!
 ▪Mentor Introductions
 ▪Initial Announcements
 ▪Group Stretch
 ▪Workout (warm-up + easy/harder intervals + cool-down)
 ▪Group Stretch
 ▪Final Announcements

NAME TAG – Keep your name tag in your car!  Bring it with you and wear it every week. 

Attendance - Your name tag includes (2) Attendance Tickets with your name on them.  They will be dropped in a basket after your workout Week 2 & Week 3 to record your attendance.
Coupon - Your name tag also has a 10% coupon and business card from Fleet Feet Myrtle Beach (Supporting Sponsor).  Get a 10% discount on shoes, apparel or accessories.  Great resource!!!

TIMING DEVICE – Find a timing device that keeps track of your workout intervals minutes (“time”, not speed or distance).  Ask Mentors to help you set these up on your chosen device.  Options are:

 ▪Phone Apps* – FREE.  Go to your App store for “Interval Timer” (Search, download & install) 
   This Interval Timer app is recommended…ask Mentors to help set you up!  

▪Sport watches with Chrono/stopwatch function. 
 ▪Gymboss Timer–easier set up than cell phone. $21.95+ ship.  
 ▪Others – we’ll share other suggestions with you


 ▪Do your homework!  (Consistency)  See Training Schedule handout on
 ▪We meet Rain or Shine (and heat!)  (Large Pavilion available to accommodate weather conditions)
 ▪Be on time (arrive 10-15 minutes early to park, use restroom, hydrate/fill water bottle, check-in).
 ▪Wear quality shoes that “fit” to your foot!  See Shoe Selection handout on
 ▪Safety – See Safety handout on
 ▪When walking/running on a sidewalk or trail, stay to your right like a car
 ▪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: “Walker back!” or “Car up”, etc. in groups
 ▪Hydrate before, after and as needed during (if exercising more than ½ hour – especially in summer)
 ▪Listen to your body! If you get sore, figure out why and do something!  (Rest, ice, new shoes, massage, anti-inflammatory, physical therapy).  Let pain be your guide to backing off your schedule!
 ▪Fanny pack or small bag with essentials (e.g., car key, timer, etc) to carry or leave on amphitheater stage during your workout
 ▪Remember to bring your name tag, timing device/cell phone, mask (optional) and water bottle (optional)
 ▪Suggestion Box (on stage) – constructive comments very welcomed
 ▪Homework - Figure out what works for you (time of day, convenient location, pleasure, motivations and companions)
 ▪Your First Strides NMB registration fee provides a free, 1-year membership to Grand Strand Running Club,
 ▪Website:  Find Weekly Emails & Topics tab on left to read and/or print
 ▪Facebook pages:  First Strides NMB (public) or First Strides - North Myrtle Beach (private group for participants & mentors). You are all invited to join … post questions, photos, good routes, achievements.  
 ▪Questions:  Email:

COVID CONCERNS – Exercise is good for your immunity.  Consider these options:

 ▪Stay home if you feel sick or have been exposed 
 ▪Masking is your choice (not needed during workout)
 ▪Practice social distancing
 ▪Bring your own water bottle
 ▪Use the hand sanitizer (on the stage) 

Attending this class is not a “selfish” act:

·     Good for your kids, your partner and your boss – your mood, your health … ask for their support.  

·     Good for your overall health, immunity, stress level, mood, health, self-esteem, social connection, and much more!

·     You are a role model!!!  It might be something you can share with partner or kids in the future.

Do NOT go too far, too fast, too soon, too frequently!

Click the icon below to download the attached PDF.


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