Running to 5km

Running group for Moms with or without your babies and strollers.

Who is this for:
Anyone who loves running, wants to try running and wants a community of support
Summer Session:
8 Weeks – Tuesday June 12th – Tuesdays August 22nd

12 Weeks – Tuesday June 12th – Tuesday September 26th
5 KM Race:
Mercedes-Benz Burlington 5km – August 26th, 2018

Oakville Half Marathon – 5km – September 30th, 2018

Running Group for Moms:

Baby to 5km

Were you an avid runner before baby? Not sure how to start up again – safely? Looking to get back into it the right way?

Maybe you’ve always had a 5km as a goal to try?

This running series is for ladies with or without strollers. We’ll work on proper running techniques, how to properly get back into running after baby and improve your endurance over 8 weeks or 12 weeks.

Because it is the summer – we understand that vacations are already planned. That’s why out 8 week session is actually 10 weeks and our 12 week session is 14 weeks. Giving you the flexibility to go on your vacations and not worrying about missing a training session.

Each participant will set and work on their own individual goals – but as a group we’ll support & encourage each other every week.

Then it’s time to celebrate with the one or two 5km end of summer races. Burlington on August 26th and Oakville September 30th

Reserve your spot now!

The Details:

Length of Summer Session:
8 Weeks starting June 12th, 2018
(10 weeks for summer flexibility) – no run week of August 6th

12 Weeks starting June 12th, 2018
(14 weeks for summer flexibility) – no run week of August 6th
When:
Every Tuesday at 9 am (avoid that summer heat)
Length of each run session:
Put aside 45-55 mins for our sessions – This includes warm up, running (approx 30 mins) and cool down & stretch
How each run session works:
Each week we will work with participants on running techniques, breathing and endurance. We will incorporate timed running intervals, running for 5 mins walking for 1 min (as one example) and work towards increasing each week.

Not every participant will begin at the same stage. We’ll work in small groups – ensuring to match fitness levels – to help encourage and support each other to meeting your goals.

Each participant will be provided with the tools and techniques to, if they choose, to run in between sessions.
Where to meet:
We will meet at JC Saddington Park – 53 Lake Street – in the second parking lot – closest to the water
5 km Race:
August 26th, 2018 – The Mercedes-Benz Burlington 5km (Race ending our 8 week summer session)

September 30th, 2018 – Oakville Half Marathon – 5km (Race ending our 12 week summer session)
Registration Fees:
New Member: Full 8 week series: $135 + HST

New Member: Full 12 week series (one race): $165 + HST

New Member: Full 12 week series (two races): $215 + HST

Let’s break this down – Your registration fee will cover:

5Km Race Entry Fee: $40-$50/race

Fitness by the Lake Running Shirt: $20.00

8 Weekly Running Session: $8/week ($65) – Ya you read that right

Returning Runners from the SPRING SESSION:
- 8 Week Session: $115.00 + HST
- 12 Week Session (One Race): $145.00 + HST
- 12 Week Session (Two Races): $195.00 + HST

Let’s get Social!

Part of a running club is getting to know the ladies you’ll be running with and setting goals with. That’s why we are planning social nights now – so you can put these dates aside and hopefully plan with hubby/partner or find a sitter and bring hubby/partner with you for three social nights! Put the dates in now! We’ll meet at the Brogue at approx 8pm.

Wednesday June 13th, 2018
Wednesday July 11th, 2018
Wednesday August 15th, 2018

Registration

Baby to 5km

Instructor

Deborah Crawford

Owner & Operator, Fitness by the Lake

Questions & Answers

What will I need to bring?
The right gear can make all the difference. It’s important that you have a proper pair of running shoes. Grabbing an old pair of Gym shoes or your everyday sneakers will lead to muscle soreness and cramping. We all have different running styles – so no one show will be right for everyone. Here’s a link to a great Runstastic article to help you determine the type of shoe that is best for you. Choosing the Right Running Show

Always ensure you have water with you to stay hydrated and avoid muscle cramps. It’s also important to drink water prior to our run session as well. Dress for the weather. Layers is always a good idea as it may be chilly to start – but as your body warms up, it’s easy enough to take a layer off.

Questions & Answers

I have a toddler, toddler & baby, or will be running on my own sans kids – can I still participate?

Absolutley – this group if for women who’d like to start running or have a running community to join – whether you have your toddler with you, your toddler and baby or you’re on your own – it’s for everyone.

I have never run before, but like the idea of starting with a group, is this right for me?

We welcome new comers! Learning with a group provides you with not only the confidence to start and complete your training and race, but with a community to encourage and support you.

I used to run all the time before baby, when is the right time to start again?

It is extremely important that you’ve been cleared by your doctor to begin regular exercise. Once you’ve been cleared, next is to understand your limitations. Your body needs time to recover. If you’re running without baby, we can start slow with walking and running intervals. If you’ve opted to run with baby/stroller – we do suggest that baby is at least 6 months or when they can hold their head up to ensure safety of your baby.

Do I need a running stroller?

Proper gear when running is extremely important – whether it’s the right pair of running shoes – or a jogging stroller. Jogging strollers have large tires and adjustable shocks that minimize bouncing and ensure that your little one is comfortable. You can find affordable jogging strollers on mom groups or kijiji. It is recommended but not required. For Toddlers and older babies, many lightweight stroller will do.

I have tried running a few times since baby and it has been uncomfortable (leaking, breasts are heavy) etc. What would you suggest?
Your body needs time to recover. Sometimes we have to reconcile our minds with our bodies. If you’re experiencing leaking while running or jumping or performing normal activities, please contact a pelvic health therapist. Strengthening your pelvic floor will get you back to what you love. In the meantime, we can work with walk/run intervals that will match your comfort level.

I’ve always wanted to run but am nervous everyone will be faster or stronger than me?

Running groups have all types of fitness levels – and we can work with you to help you feel confident and strong. Your only measure will be yourself. No time limits on your 5km – the finish line is your number one goal.

Will we be running as a group on race day?

Race day is exciting! You may want to run the race on your own, but by race day find you just can’t leave the group 🙂 What you decide will be supported by everyone!