Beginning training

Everybody starts somewhere, whether it be from a walking or running perspective. Our aim is to help you start, then continue on the path to a healthy lifestyle.

Why start exercising?

Partly for fun and a better social life, but mainly for health reasons – there is strong evidence that a fitter and more active population will suffer significantly less cardiovascular disease, stroke, diabetes, high blood pressure and obesity. Obesity can also contribute to several serious chronic illnesses including heart disease, diabetes, high blood pressure, stroke and cancer. More than half of all adults in Wales are overweight and more than 1 in 6 is obese. These figures have doubled in the last 10 years. In addition, greater physical activity also plays a part in reducing the risk of getting some cancers, osteoporosis (bone weakening), injuries and mental health problems.

Walking and Jogging are low cost ways to start to improve fitness which, combined with a healthy balanced diet, can help to lose weight. The beauty of Walking and Jogging is that you don’t need to enrol in a plush Health Club or buy expensive specialist equipment. All you need is some functional clothing and a pair of trainers.

Before you start

If you haven’t taken part in any physical activity for a while or have suffered from chest pains, high blood pressure, asthma, bronchitis, back trouble, diabetes, arthritis or other medical problems in the past, it might be a wise idea to visit your GP for an assessment before taking part in Club activities. In addition, if you have any injuries, illnesses, conditions which might affect your activity programme (or are taking any medication) it might be wise to discuss this with you GP before taking part. If in doubt, ask your GP for advice.

What to wear

Wear what you feel most comfortable in. A T-shirt and shorts/leggings or tracksuit bottoms are fine in the summer but as winter approaches you will need warmer clothing and maybe protection from the rain . There are new materials that don’t absorb sweat like cotton and these “wicking” tops help remove the moisture from your skin. If you are female, do get a good supportive bra (wear a sports bra and a normal bra underneath if this feels more comfortable
It is useful to bring thin layers so you can peel off (tie a layer round your waist or bring a bum bag to put it in) once you have warmed up.

When chosing shorts, be aware that chafing can be a problem if you use a type of short that is not suitable for you. You will probably know about this fairly quickly if you encounter it as chafing in the thigh area can onset quickly.

Shoes

You don’t need to spend £100 on a new pair of trainers but your shoes are the most important item of equipment that you will buy. Did you know that the average runner takes around 1,000 strides per mile so good running shoes are important.

Don’t be tempted to get your first pair of shoes on the Internet. Try to get your feet measured, ideally for width as well as length, preferably at a specialist shop where you can receive individual advice about your feet and gait (how your stride works). It is possible that you might roll in or out slightly or have wider/narrow feet.

It is best to buy shoes in the afternoon (when your feet are likely to have expanded – as they will during a run).

Socks

You may not think that socks are important but they can help to protect your feet from getting blisters. They can also cause you to get blisters quicker if they lodge bits of grit next to your skin or have folds that rub in one place. Some sports shops sell some double layer socks which some runners find help. Standard sports socks will work fine in most cases and you will only need to look closely at them if you run into problems when doing a lot of miles.

Be seen

In the dark winter months it is essential that you ware some high visibility clothing to minimise the risk of any accidents. Your safety is our highest priority. If you don’t have any suitable clothing, then we can provide you with high-vis bibs that will make you difficult to ignore. Remember you will also be out with a crowd of other florescent pals as well!

Measuring progress

When you start out, we will try to ensure that you get the level of training that you need. If you feel at any stage that you need a bit less or more, just let us know, we want your experience to be an enjoyable and beneficial one. The best route to progress is neither to thrash yourself incessantly nor to never stretch yourself either. Rather, a regular mix of efforts will keep you on the path to improvement. Some people find it useful to keep a log of their progress, which can show how they have moved forward over the months and years. Progress does take time, but if you keep going regularly, it will happen.