This fun new class is suitable for all levels.

Provided you attend weekly, you should see great results by the end of the 8 week course – your core will feel stronger, you will lose body fat (combined with a healthy diet), you’ll look and feel more toned and your aerobic fitness and endurance will have improved.

As always, our focus is not only on achieving results and making sure you work hard but also on safety and teaching you correct technique.

AIMS: Using varied formats the aims of this course are to:

• Tone and strengthen your body
• Burn fat and improve your cardiovascular health and fitness
• Exercise the important muscles that adults don’t use properly in the normal course of life
• If you’re a runner, your running pace and performance will be improved after couple of months of regular interval training
• Teach you how to properly perform toning and strengthening exercises on your own

FORMAT: Classes consist of warm up, resistance work and interval training, as well as a cool down and stretching.

START DATE: Wednesday, 10th August

TIME: 7pm

LOCATION: Clontarf

INSTRUCTOR: Mark

COST: €80 – this is an introductory offer available for limited time only!

TO BOOK: Email tina@runwithtina.com 

You don't have to look like a sprinter to do this course

TIME: Saturdays, 10.30am
START: 24th March
DURATION: 8 weeks
LOCATION: Phoenix Park (Papal Cross)
COST: €80

WHO IS THIS TRAINING FOR:
This popular course is suitable for all levels but is particularly targeted at those who have not done much (or any) speedwork before. The sessions are planned so that everyone can go at their own speed and you can do a shorter session if you want to, so you don’t need to worry about being able to keep up with the rest of the group. While this is a tougher class than most, we’ll also keep it fun and relaxed.

ABOUT THE CLASSES:
The session consists of a slow warm up run (10-15 minutes), sprinting (15-20 minutes), basic runners’ drills (5 minutes) and a cool down (10 minutes) and a 10min deep stretching session.

Sprinting/speed training should be part of a well rounded training schedule for any regular runner and is especially important if you’re training for any of the longer fun runs this spring/summer. The sessions are challenging, yet rewarding. Provided you attend most of the sessions and work hard,  you will notice the results in your running speed and performance. Interval training is a great way to boost your cardiovascular fitness and health, strengthen your lungs and heart, boost your immune system and burn fat.

PLEASE NOTE: These sessions are all about working on your speed, not distance, though you will probably find that after regular speed training it’ll become easier to cover longer distances. If you need advice on how to increase your distance from your current level to the next, I’d recommend joining the mini marathon or half marathon training groups.

This course is aimed at complete beginners. We particularly love turning couch potatoes into runners!

Aims of the course

• Using a gentle run-walk method, learn to run for up to 30 minutes non-stop in just 8 weeks!
• Improve your fitness and get into a habit of doing aerobic exercise regularly
• Discover that anyone can run!
• Realise that running doesn’t have to be painful and ‘too hard’ – it can be fun and enjoyable!
• Learn how to run safely and prevent injuries
• Increase your body awareness
• Improve your health
• Reduce stress, relieve depression and improve your confidence
• Keep you motivated
• Have lots of fun!

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Course content

• Running! (and walking)
• How to prevent injuries and achy muscles by warming up and cooling down properly
• How to prevent injuries and make running more effortless by improving your posture and form
• Simple yogic breathing exercises to strengthen your lungs, improve your breathing and aerobic capacity and to energise you
• Core exercises, the importance of strong core for runners and how to use your core while running
• How to stretch correctly and safely. Using simple yoga postures and stretches, prevent tightness caused by running and relieve any previous tension or tightness. (Homework might be given to those with specific problems, such as tight hamstrings or calves).
• Other supporting exercises when needed/depending on individual needs – such as strengthening your back, preventing shin splints, recovering from specific injuries….
• The importance of choosing the right shoes and how to do it
• Creating a balanced training programme and the importance of planning ahead
• Other issues as requested by participants

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Is this course for me?

This course is for all women with 2 legs and a pair of runners, who want to:

• Get fit and improve their stamina
• Lose weight
• Improve their health
• Learn to ENJOY running
• Learn to run in the way that reduces your risk of injury
• Learn supporting yoga postures/stretches and core exercises
• Challenge yourself
• Save money in the long term – after you’ve finished the course, running is free!
• Meet people, make new friends
• Have fun!

You do NOT need to be fit to take part – couch potatoes welcome!

See 10 good reasons to run, if you still need convincing!

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IMPORTANT

• This class is for women only!
• You must be at least 18 years old to take part.
• It is recommended that people aged 50+ only take part if they are already fit and used to strenuous aerobic exercise. Otherwise, the pace of the course will be too much for you.
• It is always advisable to consult your doctor before starting a new exercise regime, especially if you are not used to strenuous exercise.
• If you are already a runner and still want to take part, please note that you will be expected to go at the beginners’ pace (i.e. very slowly) and follow the same programme as everyone else.

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Next beginners’ course details:

See timetable for details about next beginners’ course or  email tina@runwithtina.com

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See also:

• 10 good reasons to run
• What’s your excuse?