Episodes
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This week's episode features the lovely Becky Hair. In her day job, Becky is a physiotherapist working with the NHS, and she is also a very successful runner and triathlete. Becky is super passionate about encouraging others to get into sport and in particular women. As we've spent the last 12 weeks talking about running, in today's episode we are going to broaden our horizons and talk to Becky about triathlon - the combination of swimming, cycling and running. Becky will show us that it's not as intimidating as it might seem and that there is definitely a place for beginners in the sport of triathlon.
This week's episode will guide you through the final week (Week 12) of our beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 12 is 5 mins walking to warm up followed by a continuous 35 minute run. There is also, of course, a 5 minute cool down walk to finish. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram. If you've enjoyed the beginners series, please do share it with a friend and help us encourage more women to get more active through running.
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This week's episode features the lovely Tracy Hutchison. Tracy first came across parkrun over 10 years ago when a friend suggested she take her son along. Tracy has since got involved in parkrun not only as a runner, but a volunteer and a Parkrun Event Director. Tracy describes running as your 'mental crosstraining', a vital part of any runner's training. If you've never tried a parkrun before, you are guaranteed to come away from this podcast feeling inspired to visit your local event.
You can find your local parkrun at https://www.parkrun.org.uk/
This week's episode will guide you through Week 11 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 11 is 5 mins walking to warm up followed by a 30 minute run! We finish with a cool down walk.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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Missing episodes?
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This week's episode features the lovely Stephanie Sutton, a runner, jeffer and Run Leader. Stephanie shares with us her experience of different running styles, in particular 'jeffing' and how she has learnt over the years that it's ok to do it your way. She also tells us how she has found support in different running communities including 261 Fearless and Fordy Runs.
This week's episode will guide you through Week 10 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 10 is 5 mins walking to warm up followed by a 25 minute run interval! We finish with a 5 minute cool down walk to finish. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode features the lovely Caroline Geoghegan, a Run Leader with Let's Run Girls in Waterbeach, a Running Coach and Personal Trainer. Caroline shares with us some advice around progressing beyond the beginners couch to 5k programme, staying motivated and challenged with running as well as diversifying your training. We also discuss the important question - when can you consider yourself a runner? Caroline also shares loads of useful resources around running training in her Run with Caroline blog - https://www.runwithcaroline.com/
This week's episode will guide you through Week 9 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 9 is 5 mins walking to warm up followed by an 18 minute run interval with a 3 minute recovery walk then a 10 minute run interval. There is also, of course, a 5 minute cool down walk to finish. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode features the lovely Jenny Kirkham. Jenny started with the Abbey Let's Run Girls in April 2019, shortly after having her son. Shortly after completing the Beginners programme, Jenny volunteered to be a Run Leader for the group. Jenny shares how running was her very important 'me-time' as a new mum and opens up about the anxiety and fear she experienced at the thought of joining the group for the first time.
This week's episode will guide you through Week 8 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 8 is 5 mins walking to warm up followed by a 15 minute run interval with a 3 minute recovery walk then a 10 minute run interval. We finish with a 7 minute cool down walk to finish. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode features the lovely Miranda Gomperts, we spoke to her daughter Tilly earlier in the beginners series. Like Tilly, Miranda is also a keen runner and has been for many years. In the podcast, Miranda shares her experience with running over the years, coming through various injuries and a fight with cancer. We talk about the importance of perspective, perseverance, having a plan and being kind to yourself.
This week's episode will guide you through Week 7 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 7 is 5 mins walking to warm up followed by two 12 minute run intervals with a 3 minute recovery walk in between and of course a 5 minute cool down walk to finish. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode features sports massage therapist, mum of 2 and 'reluctant' runner, Vicki Marsh. Vicki owns and manages HeadStart Clinics in Cambridge, providing sports massage and a variety of in-person and online options to help their clients heal, strengthen and mobilise. Vicki shares some of her experience with us about managing running related injuries and pain and managing both the physiological and the psychological aspect of training.
It's week 6 of the beginners programme and you have 2 x 10 minute run intervals today with a 3 minute walk in between them. We'll guide you through the session, or if you're doing your own thing just ignore the cues and enjoy the podcast.
You can find out more about HeadStart and book onto one of their classes for FREE using the code classtaster at their website - https://www.headstartclinics.co.uk/classes/
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This week's episode features the lovely Kate Bone, a Run Leader, Running Coach and Mental Health Champion for England Athletics. Kate is one of the founding members of the 'Muddy Runners' group in Hampshire and has done a lot of work in primary and secondary schools promoting the benefit of running and mindful movement in coping with exam stress. In the episode, Kate introduces us to mindfulness and mindful running, sharing some simple ways we can incorporate some simple mindfulness techniques into our next run.
You can find out more about the techniques Kate shares at her blog - https://www.themindrunner.co.uk/
This week's episode will guide you through Week 5 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 5 is 5 mins walking to warm up followed by an 8 minute run then a 3 minute recovery walk, you'll then run for 5 minutes, followed by a 90 second recovery walk before you complete your final 5 minute run. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode features the Tracey Self, one of the Chesterton Let's Run Girls leaders and Dani's main running buddy. In the episode, Tracey shares how she got into running, what she's learned from her own running as well as from leading the groups and what surprise joys running has brought her.
This week's episode will guide you through Week 4 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 4 is 5 mins walking to warm up followed by a 3 minute run then a 90 second recovery walk, you'll then run for 5 minutes, followed by a 2 and a half minute recovery walk. You'll repeat this once more bringing you to a total of 4 runs then you'll get time at the end to walk to cool down, have a stretch and grab a drink. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode features the lovely Laura Bird, a Cambridge-local and super fit woman. In the episode, Laura shares her experience of competing in the Channel 4 series, SAS Who Dares Wins, completing her first full distance Iron Man event and her latest challenge in which she is aiming to complete 10 marathons in 10 different cities in 10 consecutive days. Laura is the queen of overcoming disappointment and putting one foot in front of the other to come through difficult situations stronger.
Information about Laura's 10-10-10 Challenge can be found here - https://www.justgiving.com/fundraising/laura-bird17
This week's episode will guide you through Week 3 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 3 is 5 mins walking to warm up followed by a 90 second run then a 90 second recovery walk, you'll then run for 3 minutes, followed by a 3 minute recover walk. You'll repeat this once more bringing you to a total of 4 runs then you'll get time at the end to walk to cool down, have a stretch and grab a drink. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode will guide you through Week 2 of our 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 2 is 5 mins walking to warm up followed by a 90 second run then a 2 minute recovery walk. You'll repeat the run and recovery 6 times in total then you'll get time at the end to walk to cool down, have a stretch and grab a drink. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Our guest for this week's episode is the lovely Jane. Jane set up and still leads the Let's Run Girls group in Sawston, Cambridgeshire. Jane has not always been a runner, she was originally motivated to be able to run the short distance to her children's school in the village. Jane has never been the speediest runner in the group, nor has she ever wanted to be, but she prides herself on being able to lead the group from the back of the pack. Jane has supported hundreds of women get started with running and continue their running journey. In this episode, she tells us how she became a run leader and the lessons she has learnt from running and run leading along the way.
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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This week's episode will guide you through Week 1 of the 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 1 is 5 mins walking to warm up followed by a 60 seconds run then a 90 second recover walk. You'll repeat the run and recovery 8 times in total then you'll get time at the end to walk to cool down, have a stretch and grab a drink. If you're not following the beginners programme just ignore the cues and enjoy the conversation.
Our guest for this week's episode is the lovely Tilly. Tilly is a Cambridge local and undergraduate student at Loughborough University. She has been a super keen runner from a young age (and a very good one at that) and is passionate about sharing her experience of running and the amazing community that running can offer with others. You can find Tilly on Instagram @theconfusedbadger (don't ask!) and her lovely Nice Running community @nicerunning
Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.
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In a conversation with Sarah, one of our lovely Let's Run Girls run leaders, we talk about getting started and how you can prepare yourself to succeed. Whether you are brand new to running or you're returning to it after a break, you can take some useful tips away. No running involved in this week, just chat!
Main takeaways from today's episode:
The main bit of kit you need to worry about when you start - a pair of trainers and a good sports bra Try and make it difficult for yourself to fail Make sure you join our Facebook group - https://www.facebook.com/groups/LRGvirtual/ Find an accountability buddy who will keep you honest The first 3 weeks of the programme will require some grit and determination, if you get to week 4 you're very likely to complete the programme Make your goal public Don't lose sight of your 'why' Establish a dialogue with us if you have any questions, contact us via social media or email [email protected] Connect with us: Facebook/Instagram/Twitter - @letsrungirls -
In this opening episode of the Let's Run Girls podcast, Founder of Let's Run Girls and host, Dani introduces the new 12 part beginners series explaining who Let's Run Girls is and how we can support you to start running today. Let's Run Girls is a social community supporting real women to get running, so if you're thinking you would like to start running but you're really not sure how or where to start, this is the podcast for you. This is not a one-way relationship though, Let's Run Girls also invites you to join our Beginners Facebook Group which will help you to stay accountable and motivated on your journey. We want to hear how you're getting on, if you have any questions and if you have any requests for topics on the podcast. For further information about Let's Run Girls, visit our website and be sure to connect with us on Facebook and Instagram.
Website: https://letsrungirlscambridge.uk/
Facebook/Instagram: @letsrungirls
Facebook Group: https://www.facebook.com/groups/LRGvirtual/
