Beginners Guide to Running at Ilkeston Running Club

By Club Development Officer - Mick Andrew -Telephone - 01159 304118 or Email-Mick Andrew
Assisted by Chairman - Darren Holloway -Telephone - 07970 715963 or Email-Darren Holloway
Both are happy to answer any further questions or queries by Phone or Email

FAQ's

Do I have to come to every session?
No sessions run throughout the year, come rain or shine. There are no obligations to attend although a great motivator.

Where do you meet?
We meet in the foyer of the Albion Leisure Centre in the centre of Ilkeston -

What time do you train?
We meet ready changed and warmed up to run at 7 pm sharp. (Except Tony's group which start every session at 7.02 pm)

Are showers/bar facilities available?
Showers are available at the leisure centre, the bar and other local hostelries are sometimes used for after training 'cool downs'.

Will I slow everyone down?
No, we have runners of all standards and aim to never leave any one out. If necessary, 1 to 1 sessions can be arranged at times to suit. Feel free to contact us and see what we can do for you.

How far do you run?
Standard routes of between 5 and 8 miles, although for new runners these will be tailored to match their abilities and training requirements.

How do I know who to run with?
On your first visit you will be greeted by a member of the committee and they will ask a few questions to assess your abilities and aims them point you in the direction of the appropriate group. Beginner/inexperienced runners may be assigned a running buddy to ease them through the first few weeks.

What should I wear?
One of the beauties of running is that besides a good quality running shoe everything else is up to you. (See our guides to local running shoe retailers and running shoes further down the page).

Do you still train if it's raining?
Yes, although numbers at the club are often reduced when the weather is inclement.

Do I have to take part in races?
Races are a good goal and all club races are free to enter, but no pressure is placed on runners to compete. However assistance is encouraged on the races we stage, as there is a lot of work involved in hosting a race.

How much does membership cost, and what do I get for my money?
Current membership is just £15 per year. Download Membership Form here

This covers affiliation to both UK Athletics and the Association of Running Clubs (£2 discount on race entries), running the Website and other ancillary running club costs. This also allows you to run for 'free' in 3 leagues (1 summer 2 winter series, a total of 14 races), showers at the Albion Leisure centre and some subsidised social events. Plus members also get discounts from some retailers on running gear.

How do I join?
Membership is a simple 1 page form and a cheque made payable to 'ILKESTON RUNNING CLUB'

Do you run social events?
We have a number of members who throughout the year will propose events outside of running in which all are welcome to attend. These will be displayed on the website, in the newsletter or announcements on club nights.

What if I'm injured?
We can provide names and number of good local sports physio's and masseurs if the worst happens.

How will I be kept informed on event, etc?
We publish all communication directly to members via e-mail and display them on the website. Hard copies are also available from the committee members on club nights.

What if running is too much for me?
We can put you in touch with a top Nordic walking coach (a technique that give a full body work out) that may suit your enthusiasm at a slightly gentler pace.

Hint's and Tips for beginners

Keeping running is more of a challenge so here's a few hints and tips to keep you going.

1. Always set off at an easy pace that feels comfortable, you can always quicken up.

2. Don't be afraid to stop and walk, however keep the pace brisk.

3. Set yourself challenging but achievable goals both before and during the run. i.e. run for 20 minutes, run once around the park, keep going to the next traffic lights/ gate, only having 3 walking breaks today, etc.

4. Find positive feedback in every run, all runners have off days, look for things that you can be proud about. The least you can do is congratulate yourself for getting out there.

5. Keep a diary, it will show you how far you have come.

6. Make small moves forwards, aim to add just a few minutes, hundreds of meters to your runs at any one time, add a second or third day or do something different altogether, go for a swim or dust off the bike.

7. Set yourself a goal; lose a few pounds, run for a set time or distance or aim to compete in a race. (Don't be put off by the idea of races, remember only 1 runner actually wins a race but plenty of other runners feel like champions afterwards, because they have achieved their goal.)

8. Join a group of other runners is always good for motivation, although work within you limits, don't try to over achieve,it will only set you back and knock your confidence. Let others in the group know your aims so they can work with you to achieve them and will support you if the going gets tough.

9. If you want further ideas about goals setting,click here for some beginner schedules or here for a Success Ladder.

Shoe guide

Running shoes are only equipment essential for runners. A number of specialist manufacturers as well as the usual high street brands are available. This is a quick overview of the main makers and what you should think about/ask yourself before buying.

The No.1 factor is try on as many pairs as possible before you buy. I often end up buying the first pair I tried on but the fit and feel has to be right. Think about what types of surface you run on, road, trail, grass or muddy field, not what colours go best with your running vest. What mileage per week are you hoping to run? Your build and weight will also have effects as will any previous injuries or injury prone joints/muscles/tendons. In general the more you pay the better the quality/technical features of the shoe, however prices between manufacturers vary considerably. Therefore an equivalent shoe costing £90 from Nike may only be £60 from New Balance. I've broken down my impressions of the manufacturers in over 20 years and god knows how many pairs of shoes below.

Adidas	Style over quality, not a favourite of mine but they are popular with some runners make sure before you buy it could possibly be an expensive mistake
Asics	No.1 in most runner's eyes, comfort and cushioning are legendary. Not particularly hard wearing, so not great value for the money.
Brooks	Just returned to the market after a short time away, similar to Mizuno in price and quality.
Hi-Tech	Cheap as chips, ideal for low mileage light weight runners requiring no bells and whistles.
Mizuno	Specialists in running lots if gimmicks, some swear by them others swear at them. Try them you might like them.
New Balance	Solid 'British' running shoe. One of the 1st specialist companies although haven't advanced as quickly as others. Good shoes for low/mid mileage runners at a sensible price.
Nike	Stylish shoes with lots of technological gizmos, suited more to the fashion conscious good shoes suitable for all runners.
Reebok	If the cap fits, wear it. If you like these you can't go wrong excellent shoes at reasonable prices. Saucony Good shoes less gimmicks more hard wearing, not so cosy prices have risen in the last few years.

Remember most shoes only last 200 - 400 miles so you many need 2 or 3 pairs per year, even at only 10- 15 miles per week.

Further guidance on this year's makes and models is available from a number of websites e.g. Runners World or Do Running

Where to buy running shoes around Ilkeston

Decathlon	Ikea retail park, Giltbrook, Nottm. Limited choice but easy to try before you buy, arranged in increasing price order although assistance from the staff is next to useless
JJB	Most town centres and Pride Park Derby High street brand orientated stock, little for the specialist market although do sell some of the best sellers. Over priced and assistants who wouldn't know there left from right foot
Giles sport	Bath Street, Ilkeston Very small choice of high street brands, I wouldn't waste my time with this outlet
Derby Runner	Sandringham Drive, Spondon, Derby Specialist shop with a good range of high street and specialist footwear, unfortunately don't seem to carry enough stock so often don't have the size you need and this can limit your choice. Good assessment of requirement and no pressure sales technique make this outlet worthy of going out your way for, if you're feeling lucky
Running Fox	Ashby Road, Loughborough As the Derby runner but seem to be better at stock control. Worth a visit if you're in the area although the assistants can be busy at times for ideal service
Up and running	286-288 Huntingdon Street, Nottingham, Never been so can't comment, but I'm sure it has good stock and expert staff. If anyone can offer views please pass them on to me
On-line	Best for price but you need to know exactly what style and size you need. Perfect for repeat purchases although you might have to put up with last years colour scheme, as if that bothers a real runner