NS GIRL - 2012

Next Step – Getting Inspired to Run for Life 2012

Join the Next Step GIRL Coaches for LADIES TRAINING NIGHT OUT!

Beginning Thursday, August 30th, 2012, join the award-winning Getting Inspired to Run for Life group as we begin training for the Metric Running Festival. If you are 18 and over and have never run or walked a race, want to increase your distance, or simply want to push yourself to take the next step with running - No Problem! We have patient, experienced coaches that will help you reach that goal AND you will meet new friends in this female-only group. The session will run for 11 weeks at Oakland Mills High School in Columbia, MD, starting at 6:30pm SHARP. Registration will be done completely on-line. The fee is $40. We ask that you complete your on-line registration prior to attending the first night so that we have an accurate count of participants. Please plan to arrive early the first night so that we may check everyone in and answer any questions. Traffic can be difficult at this time of day, so please expect it to take longer to get there than it would normally. We will be conducting a time trial the first night in order to help place you in the best group so come prepared to work out. Following the time trial you will meet your group coaches and get other information from them.

What is Next Step G.I.R.L.?

Next Step Getting Inspired to Run for Life (G.I.R.L.) is a beginning/intermediate running program for walkers and runners sponsored by the Howard County Striders. For anyone who participated in our Spring program, Next Step Females in Training, this is an opportunity to take that training to the next level. You do not need to have participated in NS F.I.T. to join us for NS G.I.R.L. The objective is to provide an opportunity for women to work out in a safe and supportive environment and encourage a lifelong program of fitness. The ultimate goal of the program is to get all participants to train for and complete one of the Howard County Striders’ Metric Running Festival races on November 11th. Next Step GIRL is a longstanding program with an exemplary reputation. It was started by Howard County Striders female volunteers in 1992 and was awarded the RRCA (Road Runners Club of America) Outstanding Beginning Running Program for 2008.

What does my registration fee cover?

The fee for FIT is $40.00 for the 11 week program. This registration fee goes to the cost of using Howard County Public Schools Facilities as well as a custom-designed performance T-shirt for everyone completing 5 weeks or more, some extra goodies, priceless advice from guest speakers, new friends and training schedules to begin your running lifestyle. The fee will also help to pay for our end of program party to be held on Thursday, November 15th where prizes will be awarded to participants for various achievements. Lastly, the on-line registration processing fee is included in the $40.

As a member of G.I.R.L., it is necessary for you to become a member of the Howard County Striders. Please ensure you are a member of the Howard County Striders prior to completing the G.I.R.L. application and pay for each individually. Sign up to be a Howard County Strider for the calendar year (online registration), or print out an application on our membership page.

The Next Step GIRL fee does NOT include the registration fee for the Metric 8k or Marathon. If you intend to participate in the race, you must sign up for it separately. You will receive a shirt with your registration and completion of the race.

What are the rules of the group?

You must sign the waiver before participating in G.I.R.L. A copy of this can be found on the application form.
The G.I.R.L. program follows the RRCA’s safety rules: NO headsets/I pods on the track or road; NO strollers; NO pets. Please leave children at home as we often will be running in the neighborhoods and it would be unsafe for them to be on the track alone.
For safety reasons the leadership reserves the right to cancel or alter the schedule for the evening activities if weather or conditions are unsafe.
Please sign in on the log sheet every week.

What if it rains?

We meet rain or shine, except when there is a threat of lightning. If there is a Code Red ozone day the workouts will be suspended. On Code Orange days we often hold optional and/or less intense workouts. We will post those notices on our BigTent social networking website by 4:30pm of that particular Thursday. It is essential to check this site regularly for these updates.

Who should participate?

Any female 18 years of age or older, wanting to improve their fitness level and whose goal includes finishing a race of either 5k (3.1 miles) or 8k (5 miles) or full Metric Marathon (roughly 16.5 miles). You can walk, run-walk, or run the race. We believe in Flo-Jo’s philosophy “If you finish the race you have won!“. You do not have to have run ever before or completed a race to sign up for this program.

Any girls under the age of 18 who are looking to get into running should refer to the Junior Striders fall programs or your high school’s track offerings.

How the program works?

We will form groups based on your goals and current fitness level as well as your completion of a time trial on the first night. The groups will be walkers, walk/runners, and two running groups split up by time trial results. All participants will receive workouts that will gradually increase in distance and intensity. Each week, groups will be working out either on the track or the road depending on the purpose of that night’s goal.

It is VERY important to just start where you are right now, since the workout will be building in intensity every week. If you have a medical condition that limits your exercise, we recommend you discuss this program with your doctor before participating. Do not increase your pace a lot the first night, and make sure you are walking or running at a heart rate that is safe for you.

What should I bring and what should I wear?

Since it will be hot out make sure you drink plenty of water before coming out and try to bring a bottle of water for hydrating during and after our workouts. Wear clothes that are comfortable and appropriate for the weather. Be sure to wear good shoes. We will have a guest speaker who will assist you in decision making for running shoes if you do not currently own a pair. As the program progresses it will be getting darker earlier. As such we encourage everyone to purchase a reflective running vest and/or a running lamp. Both of these items can be purchased at any local running or fitness store.

Can I bring children or dogs?

We do not have provisions for childcare. We would prefer that you make other arrangements. Unfortunately you cannot bring your canine buddy to our workouts.

For your information -- Track Etiquette

• Slower walkers or runners should be in the outside lanes. • The 2 inside lanes are reserved for faster runners. • If you hear a runner coming from behind, move to the OUTSIDE of the track. Appropriate track etiquette is for a runner coming from behind to yell "track" as an indication they need to pass on the inside. • Do not stop and chat in the lanes that participants are using for their workouts. • Do not form a blockade by walking or running more than 2 abreast • Usually everyone should travel counter-clockwise. If space on the track permits, traveling clockwise occasionally is recommended to prevent injury. If traveling clockwise while other people are on the track, stay to the far outside.

Lastly, Have Fun! Be Inspired! Be There!