Summary

Come along on any Tuesday or Thursday from 7pm. Drop a line to This email address is being protected from spambots. You need JavaScript enabled to view it. to let us know you're coming.

Print and complete a Temporary Membership / PARQ form and bring along.

Suitable for complete beginners, but must be 18+

Expect to go out the door at 7:30, warm up for a few minutes, walk/run for about 30 minutes, stretch, chat and go home

Now you can read the rest

Learning to Run

Do you want to run 5km, or even do a fun run?  Possibly, you can already run for a little while but need more motivation, or maybe you have never run  – it doesn’t matter. We can help take you from 0 - 5K in 6-10 weeks, depending upon your starting level of fitness.

Come along on any Tuesday and/or Thursday and we will start you off on a journey towards a 5K run. You can run with our new runners and qualified leaders. The first few nights will be quite gentle to assess your fitness.There is no course as such, so we just look after new runners on a nightly basis.

What to expect: a gentle warm up, a walk/run for 30 minutes, stretches, look forward to the next session.

Meet in the club room of Abbs Cross Health & Fitness Centre at Abbs Cross School from 7:00pm ready for a 7:30pm run.

It's OK to come and go as you please as your availability dictates, but if you miss too many sessions, then you'll soon be back to square one.

Please print off an complete the Temporary Membership / PARQ form and bring it along.

There is no charge, but we can't let you come along for free forever and will ask you to join the club or leave after six weeks or so.

For the ladies among you, who might be a bit nervous about coming along, have a look at This Girl Can website

Who are we ?

We are your local running/jogging club. We have been in existence since 1990 and have about 100 members with a wide range of abilities. We have 13 qualified Leaders who will guide you through our course that will help you to improve your health and fitness. You will find the hardest part is getting out of your front door.

When and Where ?

We will be meeting on Tuesday and Thursdays evenings at Abbs Cross Health & Fitness Centre.  An additional weekend jog on your own for about 15 minutes would be ideal.

In winter, you will be running on the streets near to the centre. During Summer, we will use the school grounds.

Who is L2R aimed at ?

The complete beginner - somebody who hasn’t ever run or exercised since their youth.  We’re not asking you to have any level of fitness, but we do ask that you are in reasonable health – see below.

Approach

We have tried different approaches since starting L2R. In our first attempt a few years ago, we had 30-40 participants and ran it for 10 weeks, which became difficult to manage. We now run the system on a come as you go basis.

How Much ?

It's free for six weeks, but then we expect you to either join us or make your own way in running.

How Many ?

The more the merrier until it becomes unmanageable for us.

Why Run ?

Running will make you feel better physically and mentally. Running is among the best aerobic exercises for physical conditioning of your heart and lungs. It is convenient and simple as you don't need any elaborate gear, nor any special playing field or apparatus. All you really need is just a pair of decent running shoes and the inclination to get out the door.

What to Wear

You don't need any fancy equipment or expensive running clothing. It's not a good idea to dig out those old tennis shoes and assume you can run in them. You need newish, well-cushioned shoes that are designed for running, fit well and match your foot type and running style. However, you don’t want to spend a fortune, especially if you decide that running is not for you. If you want to buy a pair of running shoes that will last you a long time, try Runners Need next to Homebase in Romford or any specialist shop.. They’ll cost over £50 from these outlets. For a cheaper, but good quality pair, try Decathlon at Lakeside, where you can usually get a deal.

Apart from the shoes, just wear comfortable casual clothes that you would maybe go to the gym in. Be careful not to overdress. Once you warm up, your extra body heat will make it feel about 15 to 20 degrees warmer. So, for example, if the temperature is above 10 degrees, you'll probably be fine wearing a T-shirt and shorts, but it’s OK to wear a long sleeved T-shirt and a long tracksuit type bottoms. There are no rules.

How Far ?
Your body needs time to adapt to running. It may be uncomfortable at first, but you'll begin to see results fairly quickly and it's important to build gradually. Newcomers should follow these three rules:

  • Run more slowly than you think you should.
  • Don't run as far as you think you should.
  • Run more often than you think you should.

It’s important not to do too much too quickly

 

Your first few weeks will start off walking and running for about 30 minutes at YOUR pace. You should expect to walk (quickly) for more time than you run.

After maybe 6-8 weeks and as long as you stick with it, you should be able to run for the whole 30 minutes on the last week. That equates to approximately 3 miles.

How Fast ?
We’re not racing, so you should be able to talk comfortably while running, so slow down if you're running out of breath. Don't hesitate to walk at any time. We will stick with you.

 Health

You will know within yourself if you feel you need medical clearance from your doctor before starting running. It is good idea to visit your doctor if

You've been sedentary for a year or more.

You don't currently exercise and are over age 65.

You have been diagnosed with heart trouble.

You're pregnant.

You're overweight

You're a current or former smoker.

You have high blood pressure.

First Night

On the first night, meet at Abbs Cross Health & Fitness Centre  at 7:15pm.  The room is attended at all times, so you can leave car keys and any other valuables.

After the Course

It would be a shame to let all that hard won fitness go, so we just ask that you continue running in your own time to keep yourself active. There are groups that you will be able to join up with in the main body of our club if you decide you want to join us.

What to do NOW.

Fill out the Physical Activity Readiness Questionnaire and bring it along on the first night. Register at the bottom of this page. L2R is free until you decide to join the club or not which you really should do after about 6 weeks. Just file the emails that you receive from the system. Consult a doctor if necessary. 

Email us with questions at This email address is being protected from spambots. You need JavaScript enabled to view it.

Please register below with no obligation. It helps the admin side.


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