Return to Running: 6-Week Programme to Build Strength, Form & Confidence

Where: Woodville Community, Keighley

When: Starts Wednesday 20th August – 9:30–10:30am

(The weekly sessions are on the 20th & 27th Aug and 3rd, 10th, 17th & 24th Sept)

Cost: £50 (full programme) or £10 (pay as you go)

About: This inclusive programme is designed provide a strong foundation for runners – Whether you’re just starting out, returning from injury or a regular runner wanting to improve technique.

The programme is led by Rachel Pilling, county-level fell runner, English and British V40 Fell Running Champion, qualified run leader, yoga instructor and sport massage therapist. Using her experience and knowledge, Rachel will guide you with a well-rounded approach to build or re-build your running safely and sustainably.

Each weekly session includes:

• Running technique & drills to improve form
• Mobility & strength work to build a strong foundation to support your running
• Injury prevention strategies – stretching, balance
• Tailored progression based on your ability level
• Group support & motivation in a relaxed environment

Why is it useful to do drills, S&C and mobility?

The ground reaction force (the force exerted by the ground as the foot lands) is between 2 and 8 times body weight.

If you are starting out, returning from a break or upping mileage, supplementary training is key to ensuring you body is prepared to cope with the strain of training.

For anyone embarking on beginner 5k programme or training for an Autumn marathon, here are some stats that might interest you…

For beginners or anyone returning to running after a break, Run-Walk programmes can be great for structure and motivation, but the stats around injury and drop out rates often mean that people are unable to finish. A recent study showed –

• Over 70% dropped out before the end of the programme.
• 1 in 5 experienced an injury in the first 9 weeks
• Most injuries are avoidable if the programme is supplemented with strength and mobility work

A 2022 study of first-time marathon runners doing to New York Marathon found –

• Nearly 50% reported training injuries
• 1 in 10 didn’t make it to race day due to significant injury.

This programme is run in collaboration with True North Collective, a grass roots mental health and community organisation based at Woodville Community, Keighley

Inspired by Richard’s Loch Ness 10k challenge – a personal and fundraising goal