Beginners Course

NDRC is a local and sociable running club that welcomes runners of all abilities, from seasoned racing snakes to total beginners. This year we have decided to form a group for total beginners. This group is aimed at people who wish to experience running for the very first time or are returning to running after an extended period of absence. It will be a 12 week course and is designed to offer support and advice to enable a progressive improvement of fitness and ability over the 12 week training period.

The sessions will take place within a sociable atmosphere in groups of like minded people. Successful participation and expected levels of progress will only be achieved through regular commitment to the programme. In return NDRC will provide experienced, trained and enthusiastic coaches and run leaders to offer advice , guidance and encouragement for successful completion of the course.

The course will consist of a 13 week programme and has started with an introductory meeting. From now on the group will meet for 12 weeks from Wednesday 09 May 2012 at 6pm from Ultra Sport, Audley Avenue Newport.

The meeting welcomed everybody to the group and a few of the club members introduced themselves. The group leader, Jo, then gave a short talk about the aims and objectives of the 12 week programme and gave some advice about running shoes and clothing as well as diet and exercises.

Jo’s Top Tips

Most people like the idea of running but never actually get beyond watching the London Marathon and secretly wishing they could do that! Well you can…….. although maybe a 5k first of all. But in order to get those first few miles in the legs without being put off for life these are a few tips we discussed at the beginners seminar (some more experienced runners may want to re-read some bits on injury prevention!)

• Running shoes are the most important investment – get a gait analysis and establish which shoes are best for you.
• Wear light , wicking clothing , and invest in a hi-vis outer layer
• Running should be done initially at a pace where a conversation can be held
• Never ignore an injury or niggle
• Eat at least an hour before a run and within the hour of your return
• The body does not need refuelling during a run of under an hour
• Warm up and cool down before any run
• Warm up properly not just with static stretches!
• Do not overdo your running, even if you feel great!
• Start slowly and progress on a weekly basis
• Cross train at least once a week, yoga, cycling , swimming etc.,
• Find a run buddy and ENJOY !