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2017 Women's Beginning Running Group: Specific Program Information

The 2017 Coach Bails Women's Beginning Running Group will start May 23 and end with the Fisher Fair 5K on July 15. Group meetings will be held at 6:30 p.m. Tuesdays at Lake of the Woods Park in Mahomet. There is no group run on July 4.

The program is lead by two highly qualified and certified running coaches and a fantastic group of mentors who have completed the program in previous years. This program has been led by Joe and Kelly Bails since 2005.

The goal of this program is to teach women how to run by focusing on form technique, providing lessons that will minimize injury, and progressing in a challenging, but doable manner. Participants who complete the program will have the confidence and preparation to complete the Fisher 5K (3.1 miles).

The 8 week program includes group runs with experienced runners (mentors) on hand to provide guidance and instruction for individual training. Speakers will address topics such as dynamic and static stretching, runner safety, strength training, and nutrition. All participants will receive a detailed training plan, training log, and runner information packet. Accountability is important to success. Each week, you have to record your workouts in your log book. During the group run, Coach Joe reads through all the training logs and provides written feedback to each participant.

Participants should be able to walk briskly for 30 minutes 2-3 times per week before considering a running program. The beginning program uses a progressive run/walk training schedule starting with 10-12 repeats of 1 minute of running followed by 1 minute of walking.


The program starts with a running related talk that typically lasts 10-20 minutes. Next, one component of running form will be discussed, which becomes the technique focus during the run. Warm-up, dynamic stretching, running, the cool-down, and static stretching is done as a group.

One reason the program is so successful is due to the mentoring by previous program participants. These women attend each meeting to run with the participants. They provide support, answer questions and keep participants motivated.

An excellent book to read is Chi Running, A Revolutionary Approach to Effortless, Injury-free Running by Danny Dreyer. Visit for more information on Chi Running and Walking.

Date Form Focus Program Speaker
Tuesday, May 23 Posture Static Stretching Kelly Bails, Certified Running Coach
Tuesday, May 30 Forward Lean Dynamic Stretching Kelly Bails, Certified Running Coach
Tuesday, June 6 Arm swing Personal Safety Sgt. Angela Corray, Parkland Police Dept.
Tuesday, June 13 Head, Neck, and Shoulders Exercise and Mental Health Jane Reid, Ph.D, MSW-LCSW
Tuesday, June 20 Legs    
Tuesday, June 27 Feet and ankles    
Tuesday, July 4 No group run. Happy July 4th!   
Tuesday, July 11 Breathing and Pacing Pacing and Race Etiquette Joe Bails, Certified Running Coach



Previous Women's Beginning Running Group (mentors in first row)





















Read what the 2011 participants had to say about the 2011 Women's Beginning Running Group: 2011 Survey Results