Consider following a programme like Couch to 5K

♥Our Hailsham Harriers – Lord Norman Harris ‘C25K Class of 2025’ will begin on Monday 3rd March 2025.

The inaugural Hailsham Harriers C25K finished at Eastbourne Parkrun on Saturday 3rd December 2022 where it was a huge success; –

Since this time we have launched a further programme in Spring 2023 and 2024.  This year we commence the class of 2025 on Monday March 3rd at 7pm in Hailsham County Park.   Please click on this link ⇒ https://hailsham-harriers.org.uk/couch-to-5k to visit our C25K section on this website or simply email hhailshamC25K@gmail.com to find out more.

No registration is necessary, our programme is completely free, just turn up on Monday 8th April; at Hailsham Country Park.  Run leaders; Michelle, Julie and Mark with guest appearances by Lord Norman himself, will be there to greet you and start you on a fabulous journey. We cannot wait to see you there.

TIPS FOR STARTING RUNNING

Break your runs into intervals and keep them short at the start.
Try running for 2 minutes, then walking.
Increase your running intervals by 1 minute per workout until you can run the entire distance.
Always run at a relaxed and comfortable pace.
You should be able to easily hold a conversation when running.

Why not try a parkrun, visit www.parkrun.org.uk

Once you can run or run/walk 5K, parkrun provides a supportive running environment and is a great way to get to know other runners and Hailsham Harriers, new and experienced alike.

Allow your body to recover between runs by taking a rest day.

This maximises training benefits and helps avoid overuse injuries.
Try to run relaxed and with good form. Short, easy steps are more effective than long, powerful strides.
Measure your run by time spent running, not by miles covered.
That is, try to run for 30 minutes rather than for three miles.

Do progress slowly.

Increase your mileage by 10 per cent a week at the most.

Instead of running longer, you may want to add an additional shorter run during the week.

The leading cause of injuries to beginners is running too far before they are ready.

Do stretch and strengthen.

Learn how to stretch properly and devote 10 minutes to it after each run.

Pay particular attention to the hamstrings, calves and quadriceps.

Also, consider light strength training exercises for the same muscle groups.

Running surfaces make a huge difference

Running on the pavements are ideal for fast running – there is very little danger of turning your ankle. However, it’s hard on your joints because the pavement does not cushion your steps.

Roads;

Asphalt is the surface on which most runners log the most miles. If possible, run on the most level part of the road, but do be aware of traffic and always wear high visibility clothing

Running off road;

In a  forest or park  is soft and provides excellent cushioning. However look out for trip hazards such as roots, rocks and bumps.  We regularly held ‘Sunday Social’ sessions up on the South Downs, this is a great chance to experience off-road running at a relaxed pace where we re-group at regular intervals so no-one gets left behind.

Running on a treadmill;

Allows you to train year round with good cushioning. It also allows you to log time and measure intervals relatively easily.

Our fully qualified and experienced run leaders are on hand to advise and answer your questions.

Do get in touch with them to discuss any aspect of running or find out more from any of our wonderful club members.