In Person Run Club
Join me for a super beginner friendly (or very chill brush-up for more regular runners) in-person run series in Prospect Park!
Most run groups say they are 'open to all abilities' but the warm up alone is over a mile and at a pace most of us are only dreaming of... and that's before the 'run workout' has even started!
This course is designed to give the truly beginner runner an actual path towards running. Each week we will practice running AND learn about running form, stamina/pace, supportive fueling and most importantly not stress about running and be sure we have fun!
We will talk about being a fat runner, a slow runner, an injured or previously injured runner. We'll discuss shoes, sports bras, metric trackers and more. Plus we’ll run or run/walk!
In this course:
Schedule:
Tuesdays 6:30-7:15PM
June 9th, 16th, 23rd, 30th
Where:
Prospect Park, Bartel-Pritchard Sq. (by Nighthawk Cinema)
Can I drop-in?
There are no drop-ins! This is a group activity and the only way we can be sure a group is happening is if a group signs up together.
Investment:
$149
$129, save $20 when you sign up before May 15th!
Bonus: sign up with a friend and you both get 25% off! email us to sign up together :)
Duration:
Four weeks
What are we doing in the course?
WEEK 1: FORM
Together we will warm up, discuss gait, ankle, foot alignment, shoes etc and then either run as a group or in small groups (depending on size) a very short distance - think 12 feet - to asses our gait and alignment.
We will then make modifications and repeat.
Class will build based on our stamina and running experience to incorporate further breathing and posture cues.
WEEK 2: FOUNDATION
We will run walk segments while learning what 'pace' actually means, how to sense our own, and how to make best use of various tracking devices if we so desire.
We will seek to learn the difference between 'stress' and 'stamina' and what full recovery between interval segments feels like.
Come away feeling like you can take yourself out for a run without wanting to die within 10 minutes.
Learn what a sustainable running practice can feel like.
WEEK 3: FUEL
We will bring snacks!
We will do our walk/run workout and we will also enjoy our snacks, hydration and feel their effects.
We will untangle our unspoken fear that 'replacing calories' while doing cardio, especially as potentially smooshier-bodied people means we are terrible, gluttonous humans forever doomed to be 'never-runners'
You will learn how to effectively fuel your runs and workouts without guilt or stomach aches!
WEEK 4: FUN
During the previous 3 weeks we will have collectively come up with a challenge we would all like to complete.
On Class 4 we will play with, and potentially even achieve our challenge!
Will it be running the stairs on the West side of the park? Doing relays? Running up a hill together? Running one mile continuously?
It all depends on the group, our vibes, and what glorious options we discover together in the park.
Come prepared with your snacks!
Extra deets: Cadence will have a big backpack to carry water bottles, keys etc. However a waist bag or leggings pockets are always handy for your personal belongings so they don't bang around.
There will also be fountains available at regular intervals so if it's possible try not to bring a huge and heavy water bottle to lug around.
There is a bathroom available at the movie theater you can use, bringing pocket tissues for a squat moment is also always a good idea.
Every Body has a Runner's Body! Beginners welcome!
Every Body has a Runner's Body! Beginners welcome!
Who is this course for? Also I’m worried about getting hurt!
Cadence and Brooklyn Strength has always been about creating a safe space to connect to our bodies, play, lean into curiosity and ultimately discover our strength.
Yes you can take this course if you were recently injured or currently have a foot, ankle knee injury as long as you are able to walk without terrible pain. ❤️ if you have additional questions email us at info@brooklynstrength.com
Most run groups say they are all abilities friendly but the warm up run alone is usually 3 miles and that's before the 'run workout' has even started. This course is designed to give the truly beginner runner an actual path towards running.
We will talk about being a fat runner, a slow runner, an injured or previously injured runner. This also means this course is open to those who have run regularly but are feeling fearful of starting back up, or who have a running practice but find themselves second guessing their concept of 'good form', pace and whether or not they are 'doing it right'.
Why Cadence what about Virtual Run Club?
VRC is a program Rachel Spurrier and I co-host. It has much of the same themes except Rachel programs run workouts for us and shares her expertise as a running coach.
This course could be viewed as a precursor to VRC. We won't have programmed weekly runs, we'll development framework to get you back out there on your own.
While I am not a running coach, rehab and pre-hap are my specialties which means I know all about how to strengthen muscles and ligaments and shift posture to ensure our running is safe and sustainable.
Also, not for nothing, I am someone who has gone from being a complete beginner runner to running 2 half marathons and one 14mile trail race. I trail race all summer in races ranging from 3 miles to 10 miles after thinking 3 miles would be the longest distance I could ever imagine running. I've been there! And I'm excited to help you start (or continue) your path into running.
Who knows where you might find yourself?
If you have any questions about the group please reach out to Azul at info@brooklynstrength.com
More About Cadence
Cadence
As the founder of Brooklyn Strength, Cadence meets clients wherever they are in their process. Her work integrates an understanding of scar tissue, injury and recovery, and the complex physiological and emotional landscapes of pregnancy, birth, aging, fat, dissociated and chronically injured bodies. Drawing from extensive study in anatomy, fascia, biomechanics, and nervous system health, she offers an approach that is both deeply informed and highly personalized.
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