The Next "Official" Beginners Running Course Starts on 21st April 2020

But please don't be put off if you want to start running now, the way our club sessions are organised, means that people of any ability can join the group at any the time, so if you want to give running a go then come and join us, you will be made most welcome.

Club Founder Rita Vanes was the first person in the Midlands to create and organise Beginner's Running Courses for women which ultimately became the benchmark against which other clubs are now judged.


Rita runs one 10 week course per year from Wombourne Leisure Centre on Tuesday and Thursday evenings, starting at 7.00pm.

You don't have to come to every session every week, it's very flexible and you just come when you can.

The sessions normally last about an hour but if you need to cut things short and get off early you can do that as well.

When you come, park on Ounsdale School carpark and try get there early about 6.45 because there are always loads of people there.

You don’t have to pre-register for the Course, you just turn up on the night, rain or shine, ready to run, without any obligation or pressure put on you just to see if running/Dudley Ladies is the thing for you.

Then after that first taster session, if you do think that Running/Dudley Ladies is something you want to be part of, you pay your subs of £25 the next time you come and away you go.

We’ll teach you all the basics, of how to warm-up, how to warm-down, how to avoid injury, what to eat, what to wear, how to identify a good pair of shoes, bra and clothing etc.

So don’t go splashing out on expensive new shoes or kit until you’ve heard what we’ve had to say on that first night.

We then start you off with a bit of walking and a bit of running around the school field before gradually dropping the walking and get you up to running 3 miles or more inside 10 weeks.

We have people of all shapes, sizes and abilities in the club and it’s women only.

The smallest lady is size extra small and the largest is extra-extra-large.

The youngest is about 14yrs and the oldest is well over 70yrs, so you're bound to fit in somewhere.


It’s all done individually at your own pace and in your own time without any pressure being put on you whatsoever and much to their amazement, everybody does it.

It’s a system/program we’ve developed and been using for over 20 years, which works.

After that, we promise that you’ll make loads of new friends and you’ll never look back.

But if you can’t wait until then or can already run a bit then please feel free to come along and see how you get on with our established ladies, we never turn anybody away.

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, we'll integrate you in to the main group and you can carry on from there.

So 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

Rita says:-


In our course, 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, it gently eases you into running and builds them 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 them to run out for a certain number of minutes before turning around and running straight back.

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 eventually, everyone does it in the end.

The beauty of this system is that there is no pressure on you, no one ever finishes last or feels silly or feels that people are waiting for them and of course you progress up to doing the 3 miles in your own time at your own rate.

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 dropout rate”

Beginners Stretching

Beginners First Night 1

Beginners First Night 2


© 2018 by Dudley Ladies Running Club, Wombourne.

Website by Walton and Sons

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