Zero to 5k - your running journey starts with Stevenage Striders
“I started this 0-5k at a difficult time in my life. I needed to give myself a challenge and somewhere to get out and have some me time, so I joined striders with no idea how far I’d get” (Rebecca ), “Such an amazing supportive group to be part of. I’ve enjoyed every single minute of it” (Claire), “Thank you Carmien and all the strider team for all your encouragement and support. I couldn’t have done it without you” (Sharon), “I've never met such a great supportive group of people” (Tracy), “Never thought I’d be boasting a PB for running” (Niki), “Our coach Carmien has taught us all the core elements for running including breathing techniques, pace and stretching out properly, and now I have run two 5k's” (Lindsey), “I may be slow but I am now proud to be able to say that I am runner” (anon)
“I started this 0-5k at a difficult time in my life. I needed to give myself a challenge and somewhere to get out and have some me time, so I joined striders with no idea how far I’d get” (Rebecca ), “Such an amazing supportive group to be part of. I’ve enjoyed every single minute of it” (Claire), “Thank you Carmien and all the strider team for all your encouragement and support. I couldn’t have done it without you” (Sharon), “I've never met such a great supportive group of people” (Tracy), “Never thought I’d be boasting a PB for running” (Niki), “Our coach Carmien has taught us all the core elements for running including breathing techniques, pace and stretching out properly, and now I have run two 5k's” (Lindsey), “I may be slow but I am now proud to be able to say that I am runner” (anon)
This is a free running programme for the absolute beginner to being able to run 5k continuously.
Our next programme is due to start on 25th February 2025. The meeting point will be at Hampson park community centre as per the map below. We have trained and dedicated run leaders throughout the programme and will get you across the finish line at Parkrun. Please meet sharp at 7:00pm. We look forward to seeing you!
We use a route around the cycle ways in Stevenage and use a mixture of running efforts followed by short recoveries to gradually build individuals up to the point where they will be able to run 5k continuously at their own pace. In order to get the most out of the programme there will be an additional lesson to take home with you too.
All abilities are welcome to come along and join in, particularly NON RUNNERS.
The group will meet in all weather conditions — believe it or not, running is actually fun in the rain!!
The training programme we will use is as per the table below:
Benefits of Running
People start running for all different types of reasons. Some of the main benefits include:
Improve Fitness
Or more specifically, cardiovascular fitness. Your heart is a muscle, and like any other muscle needs to be worked and challenged to gain strength
Lose weight
Running, in conjunction, with a healthy balanced diet can contribute to successful weight loss. It also helps to develop more lean tissue which will help you to look slimmer even if there is no change in your body weight
Improve Bone density
Running is a weight-bearing activity and weight-bearing activities strengthen bones, which can help prevent diseases such as osteoporosis
Self-achievement
Knowing that you are doing something good to your physical body is an enormous boost to your sense of self-worth
Social
Joining a running group is an excellent opportunity to meet like-minded people.
Getting Started
What should I wear?
There is no set running uniform. You should wear what you feel comfortable in which may include, jogging bottoms, shorts or lycra shorts or tights. Ladies should wear a high support running bra.
The main piece of equipment we recommend is a good pair of running shoes to prevent the likelihood of injury. This is especially necessary if you decide to run several times a week. It is advisable to visit a specialist running shop so that they can advise on what trainers are suitable for your running style.
Hydration during warmer weather is vital as you will lose fluid very quickly. You may want to carry a small bottle of water to minimise the risk of dehydration. When the evenings are darker we recommend you wear a light and something reflective. All of these items can be purchased online or in running shops (click here to see our recommendations); in addition lights can be borrowed from the club.
When should I stretch?
At the beginning of the run, just take it slowly (walk or slowly jog); this will warm your muscles up ready to run. At the end of the run stretching exercises should be done, as your muscles will be warm and loose.
Starting To Run
We recommend that all newcomers to runners should start with a run/walk programme. This is what the Zero to 5k training programme is based upon. This consists of short jog/run intervals interspersed with walking breaks. Initially there may be more walking than running in a session but over time the length of the running intervals should increase and the walk breaks will decrease. Running is a high impact sport and it takes a while for the muscles, bones and tendons to adapt to the impact, so even if you take part in other cardiovascular activities, it is recommended that you start off with a walk/run programme.
The Starter group recognises that everyone will have different fitness and ability levels and will improve at different rates. We will not set a specific structure to the length or number of each run/walk interval. Individual runners can decide how much they would like to do and when they are ready to run for a little longer. Coaches and experienced runners, who will be present at the sessions, will be available to advise on safe progression, if required.
One of the most common mistakes when you start to run is to go off too fast. You should be able to hold a conversation while you run, which is why running is such a sociable sport. If you can’t talk then you are going too fast! Even if it feels that your running pace is the same as your walking pace, this is ok and your body will gradually adapt and your speed will increase. The main thing at this stage is to enjoy your running and to gradually build up your running.
Aches & Pains
It is normal to have a few minor aches when you first start running as your body is adapting to the impact. If you experience pain during or after your runs then it is advisable to stop and rest for a couple of days, or more if you need. If in doubt, rest: don’t let a niggle become an injury. Please also speak to the club coach.
Running More Frequently
To maximise the benefits of running you may want to gradually build up to running two – three times per week. If you run several times per week then you should allow at least a day between runs when you begin to allow your muscles to recover before the next session.