What Happens On A Run?

Well done on wanting to join us and take up running!

We have different types of runs available, but as we are focusing in January on helping ladies completely new to running get started we have an initial 6 weeks training planned focusing on interval sessions.

These sessions typically vary with jogging/running for 30 seconds, 60 seconds, 2 minutes, and an equal amount of time walking inbetween. Fast runners are encouraged to blast out their intervals at a speed they find challenging, and walk or jog back in the walk sections. New runners are encouraged by the run leader to pace themselves for the allocated time, this will take practice, but the last intervals should be the same speed as the first ones but feel a lot more challenging. An interval session will take a total of 30 minutes with fun games for the warm up, and a nice cool down as a group.

Still worried or feeling anxious?

We totally get that it can be completely new, scary, terrifying and SCARY coming to a run group for the first time. Let me take a wild guess and see if any of the following phrases have popped into your head since you decided this is something you wanted to do;

  1. “I don’t want to slow everyone down”
  2. “What if I get left behind”
  3. “What if I am too unfit”

Well the good news is that’s just the little voice in your subconscious just trying to keep you safe. It only knows how to scare you into staying at home where it feels comfortable. So it will say ANYTHING it can to try and stop you from coming along.

Slowing everyone down – that is the number 1 reason why women are terrified of joining a run club, so if it’s gone through your mind, one, twice or a million times, RELAX, we’ve all been there!

Getting left behind – we are like a family, nobody gets left behind or forgotten!

Too unfit? If you can walk, you are fit enough to join in our interval sessions don’t worry!

Our Run Leaders stay at the back regardless of the speed of the runners in the session. The faster runners are experienced enough to push themselves accordingly and return to the group during low intensity intervals or at designated sections of a run. Because the leader will lead from the back, that means nobody will slow the group down, get left behind, and definately not get lost!

What Do You Need?

What Do You Need?
All you need to get started on your first run, is comfortable clothes suitable for whatever weather is outside. Typically this is leggings or jogging bottoms, with a tshirt or sports vest. If it’s cold then a hoodie or sweatshirt, and if it’s windy or rainy then a lightweight waterproof coat is super important. You’ll need trainers, whatever you have lying around will be fine to get started with on your first session if you take it easy, however the more running you do you’ll find that if the shoes are old or ill-fitting they can affect your feet, knees and muscles. If you decide to stick with us after your free runs are finished it’s highly recommended getting your gait checked and buying new running shoes that are going to be best for your body and stride to prevent injury.

You can also bring a water bottle, the interval sessions often have room for you to leave your water around for when you loop back. However be aware we may be running a route and you will have to carry it with you so you may want a small bottle for ease of carrying.

Your phone is useful for bringing with you, there are also lots of run apps to log your speed and route through GPS which will give you calorie counters and encouragement when you see progress. A great tool to download is an app called Strava, it’s free and gives you loads of data, we also have a free group you can join here – Llangollen Ladies Strava Group.

Nervous about your first run? We all were! But if you read our “What Happens” page we will hopefully put your mind at ease!