Dudley Ladies Beginners Course 2018
This years Beginners course
will start on 17th April 2018, from Wombourne Leisure
Centre, Ounsdale Road, Wombourne, WV5 8BJ, commencing at 7.30pm
Last year, around 100 ladies turned up
eager to begin their new journey to become proficient runners
The evening started with
Rita doing all the introductions, giving some background to the club
and explaining what they would be doing and what to expect before
allowing Phil the rare opportunity to speak in public
After the talk, the real
work began when the group were taken on to the field for the first
time and shown the Dudley Ladies way of warming up and stretching
which will become their mantra over the coming weeks
Following the warm-up, the
running proper began, starting off with Rita walking the group
before slowly introducing longer and longer periods of running which
everybody did with big smiles on their faces
So if you are just starting out and are interested in learning to run with other like-minded women, then Dudley Ladies "Official" 10 week course for absolute beginners’ is just the thing for you.
Women of all ages, sizes and abilities are there; some who are happy to take responsibility for them bring their kids, whilst the oldest lady is nearly 70. The smallest lady is size extra small and the largest being extra extra large
Everyone progresses at their own rate ...and some of last year’s beginners even went on to do the Great North Run and the London Marathon, so you're bound to fit in somewhere.
One of the reasons that the club is so successful is because it is women only which means you can just be yourself without any pressure to run faster or further than you want to or bother what you say or look like.
You will make loads of new friends and once you get involved, you’ll never look back.
Beginners will meet at Wombourne Leisure Centre, in Ounsdale Road, Wombourne, WV5 8BJ on Tuesday's and Thursdays and LEAVE the centre at 7.30pm
After a couple of weeks when we’ve got you running a bit further, we will be meeting at 7.00pm so that we can start to integrate you with the established ladies in the club
You can either come Tuesday's or Thursday's or both Tuesday and Thursday it's entirely up to you.
We will also meet on a Sunday morning at 9.00am a bit later on if you want to do a bit extra.
When you come, park on the Ounsdale school car park next door to the Leisure Centre and then ask anyone wearing a blue Dudley Ladies tee shirt where to find us but I’m normally in the school dining room if you're stuck.
So just come along and try a session, there'll be no pressure on you or any obligation to join.
After that, if you think we're the club for you, you simply pay your £25 subs, join the club and get stuck in.
If you need any more info, check out our www.dudleyladies.co.uk website, the Official Dudley Ladies Facebook Page or email firstname.lastname@example.org
Anyway, hope to see you there
PS/ If you can't make it on
that night, then don't worry, people
join the group all the time and when you see how the course
is structured you'll understand why it is so easy for anyone of any
ability to join
Rita Vanes was the
first to create and organise Beginner's Courses for women that
wanted to learn how to run and this eventually set the benchmark
against which other clubs are now judged.
Last year, about 100 ladies turn up to take their first steps towards
achieving their goal of running 3 miles within 10 weeks , the
youngest was about 14 years old and the oldest was over 70 with the
smallest lady being size extra small and the largest being extra
Rita, who carried the
Olympic Torch in 2012 as well as receiving the Mayor's Award for all the work she has put into women's
running has been organising
these courses since 1996, first at Dudley Kingswinford where she established
their beginners group and now at her own Dudley Ladies group based at Wombourne.
Dudley Ladies Running
Club has grown to become the largest ladies only road running club in the
Midlands and following a number of high profile articles in various national
running magazines and newspapers, Rita has been inundated with requests to
set up ladies running clubs and beginners courses in areas as far a field as
The Outer Hebrides, The Isle of Wight, Wales and Norwich.
“This beginner's course
is the full monty where we start people off from absolute scratch and get
everyone up to running 3 miles or over within 10 weeks.
On top of that we show
them all the basics of stretching, warming up and warming down, what shoes,
bra and clothes to wear etc.
The course is basically
aimed at people who have either never run before, haven't run for some time
or simply can't run for a bus and we teach them all the basic things that
they need to know.
During the course we
have various people come in to give talks or demonstrations or promotions
etc just to keep things fresh and interesting.
On the physical side, I
start them off with a little bit of walking and a little bit of running
around the football field.
This is so that they are
not running on hard surfaces to start with and it gently eases you into
running and builds you up slowly..
When I'm satisfied that
everyone can cope with the field, we then take them out on to the Wombourne
Railway walk to do an out and back type run.
This is where I get
to run out for a certain number of minutes before turning around and running
Over the weeks, I
increase the amount of time until everyone either reaches or exceeds the one
and half mile turn around point to achieve their 3 miles.
Some of the runners will
of course go on and do a lot more in the allotted time but believe me;
everyone does it in the end.
The beauty of this
system is that no one ever finishes last or feels silly or that anyone is
waiting for them and of course you progress up to doing the 3 miles in your
own time at your own rate without anyone standing over you telling you that
you've GOT to do this that or the other.
I've been using this
system for several years now with beginners and people will tell you that it
works very well, hence the very low drop out rate.
But having said all that, if you’re a runner who
can already run about 3 miles regardless of the speed and want to run with
the established group then just come along and join us whenever you can and
see how you get on.
You don’t have to come twice a week because I try
and make things as flexible as possible because I know the way things are
for a lot of people but obviously, the more often you run then the fitter
you will become.
You don't have to pre-register or pay
up front when you first come, unless you are certain that you want to make
the commitment, you just turn up and then if you think that we're the club
for you then you pay your subs in the second week.
We cater for women of all ages and abilities from
absolute beginners up to seasoned marathon runners, so if the beginner's is
too basic for you, as I said, I'll integrate you in to the main group and
you can carry on from there."
if you are a beginner that wants to join in with the fun and learn to run or
you're an established runner that would like the safety and companionship of
running within a large group, you can get further information by emailing
Rita on email@example.com
Click on a
thumbnail below to see pictures of a previous years group