Running in North Herts

On your marks, get set, go!

When it comes to views, treadmills can’t compete with the beautiful countryside that North Herts has to offer! For this edition we’ve been out and about speaking to some local running groups for their top tips to tempt you off the couch…

First up, we met with Grant Chapman, Men’s Club Captain and Head Coach at the Royston Runners. With over 200 members, the Royston Runners welcome people of all abilities from gentle runners up to the elite. Based at the Heath Sports Club in Royston, Therfield Heath is right on their doorstep; picturesque with panoramic views and no traffic, there are many trails and routes to explore!

Grant has been leading the Couch to 5K programme at the Club for the last three years. The programme is designed to take participants from beginner to 5k runner in anything from 10 weeks. The courses are usually run in January when motivations are riding high and around April time when the evenings are lighter.

Grant said: “We follow the run walk method to get your body used to running and gradually build up to around 60 minutes of running at a pace that you’re comfortable with. By the end of all the courses I’ve done, everyone has been able to run / walk the 5k.”

Emma Brunt and Simon Lipscombe are currently undertaking the Couch to 5k programme in Royston and signed up for different reasons. Emma said: “I just wanted to improve my fitness, running seemed an easy way to achieve that. I want to be able to keep up with my children. I’m progressing well and really enjoying it; it’s nice to run with other people.”

Simon said: “I intend to run next year’s Cambridge half-marathon with my friend Damon (another C25K initiate), hopefully without stopping. Couch to 5k is my entry into this. I’m finding it relatively easy at the moment, but I’m looking forward to pushing myself as it gets harder.”

Another popular club is the North Herts Road Runners – based in Letchworth Garden City. Known as the Squirrels, the club caters for members with running abilities ranging from social joggers to athletes, representing England and Great Britain.

The club make the most of all the many beautiful paths and routes that North Hertfordshire has to offer. They are blessed to have the Greenway so close to home; on any Sunday morning you’ll find dozens of Squirrels out. Other popular routes include heading past the Lavender fields, on through Pirton and out towards Pegsdon Hill, or the opposite way through Baldock and on to Sandon. Visit their website for details of sessions.

North Herts Road Runner, Jo Sopala, explains what joining the club has done for her:

“Aged 43 and having never run before, I was inspired to sign up to North Herts Road Runners Couch to 5k course, primarily to help me continue losing weight. As someone who was still five stone overweight, I expected people to laugh at me, but I honestly received nothing other than support and encouragement.

“I was immensely proud when I ran my graduation 5k and gobsmacked when the club asked if I and my fellow running graduates would like to join NHRR. I couldn’t believe it. We proudly wear our club vests and some of our group are now posting very respectable times.”

For those looking to run in Hitchin, look no further than the Hitchin Running Club - better known by their nickname - the Hares. The club was formed by enthusiasts who want to run on a regular basis in a social environment. They don’t take themselves too seriously but are affiliated and run on a regular basis in local and national events. For more information, visit their website.

Running: A handy guide to get you started

North Herts Road Runners’ Head Coach, Karen Dodsworth shares her top tips for beginners:

1. Start easy and build up gradually

If you haven’t exercised for a while then walking may be a good place to start. Walking briskly can help you build stamina, burn excess calories and make your heart healthier. Once you’re ready to begin running, ease into it slowly and increase your distance and pace gradually.

2. Warm up and warm down

Before you run it is important to warm up to gradually to raise your heart rate and prepare your body for running. Walking briskly, marching on the spot, side steps and skipping are all possibilities. After running, warm down by jogging or walking and doing a few stretches.

3. Find the right shoes

Find a pair of shoes that are comfortable and offer the right degree of support to help reduce the risk of injury. A good pace to start is to find a running shop that offers gait analysis so that they can assess your running action and find the right shoe for you.

4. Stay hydrated

Your muscles work best when they are well hydrated, so drinking water throughout the day is essential to help your body perform at its best when you are running.

5. Remember rest and recovery is as important as training

An adequate amount of sleep is important to help your body perform well and rest days help your body to recover from and adapt to the wonderful training that you are doing. Running three times a week with a rest day in between is a great way to start.

6. Make running social

Running with others can be so much fun! Check out your local running club, local running shops and the RunTogether website which may all have starter groups near you.