New 10 week beginners’ course

It’s nearly time…

Our ever popular introduction to running is back.  This 10 week course uses the same ‘walk to run’ technique used in Couch to 5k but with the added benefit of running with an experienced leader and a group of like minded ladies.

If you’ve always wanted to run but never had the confidence to give it a go, this could be the course for you.  You’ll get plenty of encouragement from your fellow runners, the camaraderie of running in group and a fantastic sense of achievementment as you gradually improve your fitness.


When:  Monday & Wednesday, 6.30pm

Where:  Tesco, Terra Nova Way, Penarth

Start date:  2nd September 2019

Leader:  Erika Fitzgibbon


Got a question?  

We always get lots of questions at the start of a new beginners’ course, here are the answers to a few of the most common ones…

Do I need to come both days?  We recommend that to get the most from the course you should try to attend both sessions each week.

How much does it cost? You can try out the course for free for the first 2 weeks. If it’s not for you, that’s fine but if you decide to continue we then ask you to commit to the course by becoming a full member of the club. Annual membership is £25.00

Who will lead the course? Your leader is Erika Fitzgibbon. Erika is a Welsh Athletics qualified running coach and has many years of experience as a runner and a run leader.

Do I need to pre-register? No, you can just turn up.

What should I wear? The 2 most important pieces of kit for any (female) runner are a pair of running shoes and a well-fitting, supportive sports bra. For your first few sessions, any pair of trainers that you have should be OK but, as you progress, you will need to consider buying a pair of properly fitted running shoes. Erika will be able to give you advice about this. Other than that, wear comfortable sports clothing, e.g. leggings or jogging bottoms and a t-shirt. As we get further in to Autumn is it may get a bit chilly and wet so you’ll want to layer up with a long sleeve top and/or a lightweight jacket. You may finish the session with it tied around your waist but it’s better to have a warmer layer with you, just in case.

Do I need to carry water? This depends on the individual. Some people feel they need to re-hydrate during exercise, others wait until they’ve finished. During cooler months, most people find that they don’t need to carry water if running for an hour or less. This may be different in very hot weather. If you feel that you’ll need it, bring water with you for the first few sessions; you’ll soon figure out what works for you.

What if I can’t keep up? You really don’t need to worry about this. The course is designed to take in to account everyone’s different levels of fitness. During sessions, if faster runners get ahead of others, they will periodically loop back to re-join the slower ones coming behind; the onus is on the faster runners to not get too far ahead, rather than making slower runners keep up! This way, no-one is ever left behind. We do this in our main club runs too; speedier runners sometimes cover more distance because they have retraced their steps but everyone finishes the run together.

What if I’m nervous about coming on my own? Please don’t be. We understand that approaching a group of strangers or trying something new can be nerve wracking but we’ve all been there! We can guarantee that you’ll be given a warm welcome and will have made some new friends within just a few sessions.


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