{"ID":635,"SpaceID":3,"PageID":4,"HasCommentsThread":false,"SeoTags":{"OpenGraphTags":[{"ID":"og:title","Name":"Beginners (Get Running 2020) Programme"},{"ID":"og:type","Name":"website"},{"ID":"og:url","Name":"https://www.northdevonroadrunners.com/Cms/Spaces/BEGINNERS/Beginners+Get+Running+2020+Programme"}],"NonOpenGraphTags":[{"ID":"description","Name":"North Devon Road Runners 12 week Beginners Course. The couch to 5k Beginners Program begins on the 19th of January 2019"},{"ID":"keywords","Name":"north devon road runners, ndrr, ndrr beginners course, north devon road runners beginners course, couch to 5k, running course, running courses devon, running courses north devon, beginners running courses, beginners running courses devon"}]},"Path":"Beginners+Get+Running+2020+Programme","Title":"Beginners (Get Running 2020) Programme","Author":{"ID":2,"Name":"Trev Bryan","CompanyName":null},"Version":33,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"19/11/2019 17:47","VersionDescription":"v33 - Beginners (Get Running 2020) Programme - Trev Bryan - 19/11/2019 17:47","HideHeader":false,"IsFullWidth":false,"Blocks":[{"Columns":[{"InstanceID":"61","Width":12,"WidthClasses":"col-md-12","Type":"HTML","Content":"\u003cfigure\u003e\u003cimg src=\"https://www.northdevonroadrunners.com//Client/Images/Cms/NDRR Beginners Course.jpg\" data-image=\"1\"\u003e\u003c/figure\u003e\n\u003ch3 style=\"text-align: justify;\"\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eAn introduction to the Beginners 10-week Running programme (Get Running).\u003c/span\u003e\u003c/h3\u003e\n\u003cp style=\"text-align: justify;\"\u003eWould you like to be able to run 2.5 miles (or 3 or the magic 5K)?\u0026nbsp;Do you have a loyalty card with Greggs? Are you out of breath when walking to your Gin Cabinet? Was the last time you saw your toes when Madonna was top of the charts? Would you like to meet new like-minded people, who would also like to get fit, lose weight or get off the sofa?\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eThen this course may just be for you.\u003cbr\u003e\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eBy the end of the course you should be able to run for 30 minutes (about 2.5 - 3 miles)\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eThe course involves running and walking. The initial sessions will start with walking as the major contingent, while gradually increasing the running component as the sessions progress.\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eYou will need to wear suitable clothing and shoes that will allow you run and walk comfortably for about half an hour. You will need to be in good health and we recommend having a medical check-up with your doctor. You must be 18 years old or over.\u003c/p\u003e\n\u003cul\u003e\u003c/ul\u003e\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eWANT TO FIND OUT MORE?\u003c/span\u003e\u003c/strong\u003e\u003cbr\u003e\u003c/h4\u003e\n\u003cp style=\"text-align: justify;\"\u003eThere will be \u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=1785\" target=\"_blank\"\u003etwo meetings (not runs) in January\u003c/a\u003e for anyone interested in the 10 week beginners course. These are to outline the course and for any questions anyone might have. (You can also sign up and pay for the course should you wish.)\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eWhat do you need to bring to the Information meeting?\u0026nbsp;If just coming to find out more , then nothing but yourself.\u003c/p\u003e\n\u003cp\u003eHowever, at the meeting, you will be able to confirm your place on the course by paying on the night (which also gives you a full years club membership and you will be able to collect your NDRR Get Running Wristband.). It would help us if you could bring with you:\u003c/p\u003e\n\u003cul\u003e\u003cli\u003e(Optional but helpful if you can) Your own internet enabled smartphone/tablet so you can register yourself with our help.\u003c/li\u003e\u003cli\u003eA means to pay online e.g. A bank card to make payment (sorry we do not accept cash).\u003c/li\u003e\u003cli\u003eA username, password and email address that you would like to use. \u003cul\u003e\u003cli\u003ePlease Note! Usernames can usually be FirstnameLastname e.g. JoeBloggs unless it has already been taken.\u003c/li\u003e\u003cli\u003eYour password must be at least 8 characters with at least 1 numeric, 1 upper case and 1 lower case. Whitespace characters are not allowed but symbols are permitted.\u003c/li\u003e\u003c/ul\u003e\u003c/li\u003e\u003c/ul\u003e\n\u003cp style=\"text-align: justify;\"\u003e\u003cbr\u003e\u003c/p\u003e\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eWANT TO SIGN UP\u0026nbsp;STRAIGHT AWAY?\u003c/span\u003e\u003c/strong\u003e\u003c/h4\u003e\n\u003cp style=\"text-align: justify;\"\u003eTo sign-up to the course, you will need to complete the steps below:\u003cbr\u003e\u003c/p\u003e\n\u003col\u003e\u003cli\u003e\u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=1785\" target=\"_blank\"\u003e(ADVISABLE) Sign up to and attend at least one of the Information Evenings\u0026nbsp;and complete the Medical Waiver\u003c/a\u003e\u003cbr\u003e\u003c/li\u003e\u003cli\u003e\u003cspan style=\"background-color: rgb(229, 185, 183);\"\u003e\u003cspan style=\"background-color: rgb(242, 220, 219);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 0);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255);\"\u003e\u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=1789\" target=\"_blank\"\u003eSign-up and pay for the\u003cstrong\u003e \"10 Week Beginners Course\"\u003c/strong\u003e\u003c/a\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\u003c/ol\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eMEDICAL\u003c/span\u003e\u003cbr\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eYou need to be in good general health.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eHave a medical check-up with your doctor, to confirm your fitness to start the programme.\u003c/li\u003e\u003c/ul\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eCLOTHING/SHOES\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eRunning shoes. (these should be bigger than usual, allow thumb width at the back)\u003c/li\u003e\u003cli class=\"text-justify\"\u003e(To start with trainers will do for a couple of sessions)\u003c/li\u003e\u003cli class=\"text-justify\"\u003eMedium/thick socks.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eLong trousers.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eHigh visibility top. (pref. shower proof)\u003c/li\u003e\u003cli class=\"text-justify\"\u003eThin gloves.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eCap, berry/beanie.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eA small water bottle.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eGenerally speaking it is better to have several thin layers that you can remove.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eA watch that has a stopwatch function, also a heart rate monitor is useful but not essential.\u003c/li\u003e\u003c/ul\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eINVOLVEMENT\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eWe meet at Tarka tennis on a Tuesday evening at 7 pm.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eSessions will last approx 30 minutes, once a week for 10 weeks.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eIdeally, you\u0026nbsp;need to run a total of 2-4 times a week for approximately 30 minutes duration each run.\u003c/li\u003e\u003c/ul\u003e\n\u003cp style=\"text-align: justify;\"\u003e(The less runs you do, the harder the next session will be !!)\u003c/p\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eGENERAL\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eYou must Register on our website (but don\u0027t take out a membership as we will do that for you when you pay for the course)\u0026nbsp;to start the programme.\u0026nbsp;\u003ca href=\"https://www.NorthDevonRoadRunners.com/Register\" target=\"_blank\"\u003eRegister On NDRR Website\u003c/a\u003e.\u003c/li\u003e\u003c/ul\u003e\n\u003cp style=\"text-align: justify;\"\u003e \u003c/p\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003ePrior to running you should:\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eDrink plenty through the day.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eEat a light meal at least 2 hours before.\u003c/li\u003e\u003c/ul\u003e","ComponentCode":null,"ComponentData":null,"ComponentError":null,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"Height":0,"ColumnSpacing":0,"BottomMargin":0,"IsFullWidth":false,"IsBackgroundFullWidth":false,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"PageURL":"https://www.northdevonroadrunners.com/Cms/Spaces/BEGINNERS/Beginners+Get+Running+2020+Programme?version=33","AllVersions":[{"ID":16,"Name":"v6 - 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14/11/2019 15:09"},{"ID":634,"Name":"v32 - Beginners (Get Running 2020) Programme - Trev Bryan - 19/11/2019 17:35"},{"ID":635,"Name":"v33 - Beginners (Get Running 2020) Programme - Trev Bryan - 19/11/2019 17:47"}],"Comments":[],"UpdatedComments":[],"Spaces":[],"IsWatching":false,"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false,"CanWatch":false}