Beginners Running Group
Welcome to Pensby Runners and to our new beginners’ running group. From 21 January 2020 we will be following a nine-week course designed for complete beginners. Running is a wonderful way to keep fit and stay healthy, and the aim of this course is to welcome new runners into this world as part of supportive and encouraging beginner’s group.
In the first sessions we will be walking alternated with gentle ‘first steps’ jogging, leading towards short distance running. All sessions will allow runners to develop at their own pace, and we will set a series of exercises each week in preparation for the next session. By the end of the nine-week course runners should be able to sustain steady running over longer distances, with the possibility of entering a local running event, such as a 5K Seaside Run or 5K Park Run.
To join this group you do not need any previous experience of running, and all ages and abilities/disabilities are welcome, but you will be engaged in strenuous activity, and you should check with your GP if you have any doubts concerning your health or your suitability for running. The sessions will run on Tuesday evenings and will last up to an hour, 7-8pm, from Heswall Squash and Racquets Club, and feature coaching for running and other related issues such as fitness and diet, warming up and cooling down, stretching and flexibility. Most sessions will have two to four leaders from the club, usually Jill Murphy, Tracy Pennington, Jeff Adams and John Suckely.
You will need running shoes and a high visibility vest or jacket, as we will be using the public footpaths and streets around Heswall for the evening sessions. Many of our runners like to wear a head torch in the winter months.
The cost for the nine workshops will be £40, which will include free membership of Pensby Runners for one year. Once you have completed the course, and if you feel confident, you will have the opportunity of joining in with one of the club’s regular running groups.
We will be following our version of the Couch to 5K programme. In week one you will be walking for 5 minutes and then just alternating 1 minute running with 1 1⁄2 minutes walking for 20 minutes, as well as doing exercises. There will be a progression every week: a little less walking, a little more running, until you can run 5K. You will need to do another two sessions on your own during the week whenever you can as long as you have one rest day in between your exercise days. If possible it is a good idea if some of you can pair up or get into groups to do these other runs. You can arrange this on the Facebook group that you will all be invited to join.
At the end of the nine week programme (it may extend to 10 or even 11 weeks if we feel a need to slow down the progression) you will all get a free C25K Graduation T Shirt and we will all go along and ‘graduate’ at either a local 5K event.
If you are interested please contact Jeff Adams, Pensby Runners. You can email us at email@example.com or contact us through our facebook page.