Introduction
We welcome all abilities in our running plans:
- Couch to 5k – for beginner or returning runners – a progressive programme to get you to (or close to) 5k, in 9 weeks
- 10k, 5 mile and 13.1 mile (half marathon) public events, produced by the Club – this means the events are open to the public and Club members, and members volunteer to help with marshalling, set up/down, etc (cheaper membership on renewal the following year for volunteers, as a thank you)
- Wednesday evening, 7pm – weekly speed training sessions on an athletics track – year round – open to members and non-members.
- Thursday evening, 7pm – open to members and non-members:
- winter – hill training
- spring/summer/autumn – social runs – various routes/distances
- Cross country team events and summer relays – members only
- 2 Club run leagues – friendly competition within the Club members – one based around speed and finish placing, the other based on age and a choice of 3 distances out of 6 (this one is new in July 2025)
- Social runs – not a formal Club activity but a chance for members and prospective members to have a run out together – whilst these are open to non-members, there’s an expectation that if you like coming along, you’ll join the Club in the future to support the continuation of our activities. See the Calendar for planned runs
- Age of members – we offer membership from children, upwards! Senior years are not a barrier to joining this Club
- Experience – none required! We accept membership from novices in swimming, cycling and running. We will help you to learn and develop.
Running Etiquette
Space – people run in different ways – elbows out, wide steps, etc so leave a bit of space around you to avoid bumping and losing your rhythm.
Clearing your nose or throat – if you feel you need to do this, please check there’s no one in close proximity!
Running Kit
This can be as simple or as detailed as you want it to be, and depends on your targets, mileage, experience, etc. The following things are a good starting point if you’re a new or novice runnner.
Shoes – running can be pretty hard on ankles, knees, hips and spines, so well fitting, cushioned shoes are really important. It’s normal for people to go up a half size or full shoe size for running shoes, as feet swell on longer runs, and the mechanics of running can push your foot forward in your shoes.
Visibility – if you are road running, try to make sure one of your top layers can be seen from a distance, rather than blending in with the background. If you’re running in the dark, a running light is really useful to light your way and so you can be seen. These are often on sale in the budget supermarkets, and don’t have to be expensive.
Socks – these need to fit well and sometimes it’s worth going up a size if you will be running longer distances.
Layers – regulating your body temperature can be difficult so thin layers are great! Removable items like sleeves (think evening gloves without the glove part), gloves, buffs/neckerchiefs, hats etc are great if the weather is cold. A good layer of sunscreen is a must.
Underwear – reducing bounce, for whatever gender, is a good idea, so find the right size and type of underwear for you.
Hats – on sunny days, a peaked cap/lightweight baseball cap is great to keep the sun off your head and face, and to absorb sweat.
Chafing – this can cause real problems and happens to most people at some point. Ways to avoid it include making sure that your kit is worn in before you use it for a long run, that bra straps aren’t twisted, that your socks are on properly, and any seams are in the right place for you. There are products that might help with chafing, such as Body Glide, or good old petroleum jelly (vaseline).
Smart watches – these can be useful, and it’s a matter of personal preference if you get one, which brand, etc. They are easy to find secondhand on online sales sites. These help you to track your distances, performance, recovery time, speed, cadence (how often you turn your feet over while running), and other things. They can also be used as an emergency beacon if things go very wrong. They aren’t compulsory, but are useful. Good brands are Garmin and Coros, but there are lots out there that do different things.
Earphones – again, these are a personal choice – for some people, one of the appeals of running is hearing the world around you, for others a good podcast or music is a must. Be aware that if you want to compete, you are not allowed to wear ANY earphones that you wear in your ears, like air pods. Some races, but not all, may allow bone conductors (the ones that loop behind your head and over the top of your ears, with the speaker just in front of your ear). If you are road running, you must be aware of traffic coming in your direction for safety reasons.
Hydration – if you’re running for more than 20-30 mins, it’s a good idea to think about taking in some fluid – water is fine, some people like sports drinks, or electrolyte powders for long runs – these options are different for everyone – our advice is try different things to see what suits you.