Beginners Program

Introduction

Warrington Road Runners are once again holding their annual Beginners Running Sessions in January 2024. 🏃

The 9 week course starts on Tuesday 9th January at the entrance to Bridgewater Upper School in Appleton.

Led by the club’s England Athletics qualified Run Leaders, the programme is ideal for people looking to start a new, healthy hobby in the new year as well as people who are looking to get back into running.

There are two sessions a week, on Tuesday’s (Bridgewater School) and Thursday’s (Victoria Park) at 6:20pm.

Each session is designed to get you running for longer and further, with the goal of completing a 5K (3.1 miles) parkrun at the end of the course.

You’ll meet new people who, just like you, are starting from the beginning. Plus, all of our Run Leaders know exactly how you feel as they all started running by doing this course.

The course costs £20 which includes a free T-Shirt and club membership for the year 2024-25.

What our previous participants have said:

I’ve never felt so welcomed, involved and encouraged. Wonderful bunch of volunteers who will be in my memories for a long time.

Very well run. Leaders were welcoming, friendly, non-judgemental, helpful and reassuringly appeared knowledgeable. I felt that I was in good hands.

I’ve tried running on my own in the past and have always hated it, I can’t believe how much I’ve enjoyed this and it is all down to this course and group.

To sign up find us on the Run Together website or on our Facebook Group: Warrington Road Runners Beginners & Newbies.

Who are Warrington Road Runners?

WRR is an England Athletics affiliated running club established in 1977. Our members are a mix of social and competitive runners with ages ranging from 18 to 60 something.

Where do we run

We meet regularly to run on the footpaths and roads of South Warrington with summer routes including some scenic runs through woodland, fields and canal paths. We also hold a Thursday evening session on the track at Victoria Park for those members of the club who want to work on their speed.

Health and medical conditions

Unfortunately we are not in a position to give specific medical advice. If you are unsure of whether or not you should participate in our club runs because you are concerned about your health or have a medical condition, you should consult a doctor or medical professional.

More information

Want to know more then our run leaders at wrr.beginners@gmail.com or contact us either on our Beginners Facebook page (Warrington Road Runners Beginners & Newbies Group) at Log into Facebook | Facebook or by finding us on the RunTogether website by typing WRR in the search bar or through this link RunTogether / Warrington RR - Beginners / Coaching / Summary.

Ten tips to help you start running safely

New runners often try to run too far or too fast at first. This is particularly true if you join a running club and feel you should be keeping pace with more experienced runners. The key to running is to push yourself, but not so hard that you become injured or ill. Top tips are:

• Go slowly to get faster

  If you are new to running - even if you are physically fit - you should include walking breaks into your running for the first three or four weeks of training. Although this may sound boring, there is statistically a very good chance of becoming injured in your third month of running if you do not begin gently. It takes time for your joints, muscles, tendons, ligaments and bones to get used to the impact and mechanics of running. Your overall fitness tends to increase before your body has fully adapted, and that is when you get injured. Use the first three weeks to get into the habit of exercise, and adjust your daily routine, and let your body get a head start on adapting to running. If you have jogged a little, but never run far, it is still advisable to begin a program combining running and walking before you start regular running.

• Remember the talk test

  When you are training, you should be able to maintain a conversation, talking in complete sentences. If you are too out of breath to do this, you are training too fast.

• Rest

  Your fitness and strength do not improve while you are running. They improve while you are resting, as your body responds to the stresses it has experienced. Rest is just as important a part of your training program as running. When you start running, you should not run more than every other day. As you get more experienced, you should take at least a day off each week.

• Do not increase your distance more than 3 miles a week

  You should not increase your weekly mileage more than 3 miles in any one week. This will ensure that you build up slowly. Jumps in mileage are asking for injury.

• Keep at it for at least 4 weeks

  For many runners, the first 3-4 weeks are a real struggle. Every time you put on your running shoes, you wonder why you are doing it. But one day, after about 3 weeks, you will suddenly feel the wind at your back, and you will run easily and smoothly without effort. Running will get easier from then on, and the good days will increase while the hard days recede. Enjoy it: you have become a runner.

• Wear bright, reflective clothes

  They may not be trendy, but the key is to make yourself as visible as possible to motorists.

• Don't wear headphones

  Great in the gym, but you will be less likely to hear cars, dogs, roller-blades, cyclists or criminals.

• Protect yourself from the sun

  If it is sunny, cover yourself in suitable clothing, sunblock and wear a hat.

• Tell someone where you are running

  It's fine when you are out with the Club but important when on your own. Remember to make sure they know what to do if you don't return.

• Carry identification

  Together with any essential medical information (such as any allergies). Some people use a small Velcro pouch - available at running shops, or a dog tag. These are especially useful if you are allergic to any form of medication.