Club Runs

Tuesday Run

The club meets every Tuesday at 630pm. The meeting point is often outside the new sports pavilion on the rec but can also be in the car park next to Ashbourne (ex Lloyds) Pharmacy or in the car park outside Selecta Tyre on Waterside Park. Club members receive a weekly email containing all the details of that week's run. If you're just trying us out please email or message to confirm where we're meeting that week. We usually split into 2 groups (A & B) depending on who comes along:

Group A will run at a steady pace and at the very least, run the base route advertised on the weekly email, typically 4 to 5 miles. Group B will run the base route and all hub sections / extensions highlighted on the map, typically 7 to 9 miles.

As a rough guide, we estimate Group A will run between 9-11 mins per mile and Group B between 7-9 mins per mile not including the stops.

There are stops on each route and the hub sections ensure that the runners stay together and in both groups, there is the opportunity to incorporate some interval training or just have a steady run.

During the lighter months (April-Oct) we enjoy the local area with many of the runs off road and we also have an "Out of Town" run once a month meeting at locations outside Ashbourne. In winter the runs are mainly confined to the streets and footpaths around town that have adequate lighting. We try to continue to have a special run once a month during the winter, ranging from treasure hunts through hill sessions to orienteering. A recent initiative is a winter monthly off road run - head / body torch and suitable footwear compulsory! Route details are in the weekly email to members.

We will often arrange food after an out of town or special run. These are great opportunities to chat with your fellow members.

In March 2023 we started a new social running group on Thursday evenings. It’s perfect for those who may find Tuesday nights a bit too far or fast, for those who can’t make Tuesdays and for those who want to come along, keep fit and have some fun too. It will be led by one of our club run leaders & supervised by a England Athletics qualified Leader in Running Fitness. Please come along if you fancy it and do share with friends or anyone who you think may enjoy it. Any questions, please get in touch with us on messenger or via the club email.…ashbournerunning@gmail.com If you enjoy our Thursday Social Run we hope you'll join our club.

Running with dogs

From time to time we are asked if members can join our club runs with their dogs. We're sorry, but having taken everyone's safety and our liability insurance into consideration we do not allow dogs on our runs.

Warmups

Pick a few from Cardio and a few from Dynamic Stretches

Cardio - Get the heart rate up

Description	Repetition
Run on the spot	30 secs
Run on the spot with a twist Run on the spot and bring right knee up and twist torso to the right and hold for half a second alternate sides.	30 secs
Skipping	30 secs
High knees	30 secs
Bum kicks	30 secs
Star jumps	30 secs
Running and changing direction	30 secs
Burpees	30 secs
Side steps	30 secs
Sprint 10 sec sprint	repeat 2-3 times

Dynamic Stretches

Description	Target Area	Repetition
Open and Close the gate	hips	10 of each on each side
Leg swings Front & Back. Side to Side	hips and hamstring	5-10 of each on each side
Shoo the chickens One leg out straight the other bent and move hands forward. Keep moving, not a static stretch.	calf and hamstrings	20-30 overall
Lunge Forward and Reverse - keep them moving - not a static hold.	hips, quads and hamstrings	5-10 on each side
Squats Keep torso upright	hips, quads and hamstrings	10
Bootstapper Squat position, hold ankles and stretch up keeping your hand on the ankles	hips, quads, hamstrings and calf	10
Squat walks - front/back. Side to side Squat position, walk front and back, side to side.	hips, quads and hamstrings
Windmill Slightly wider than hip stance with arms out wide and touch opposite foot with opposite hand	hamstrings and hips
Side to Side lunges Wider than hip stance and lunge side to side, don't hold the stretch, keep it moving and imagine a book on your head as you move from one side to the other	hips and hamstrings	10 on each side
Hip Opener Stand on left leg and hold right knee in front and rotate hip so knee is out and foot is near left hip	hips	5-10 on each on each side
Hip Circles Get into plank position, place right foot to the outside of the right hand. Rotate hips	hips	5-10 rotations both ways on each side
Pigeon Stretch Get into the position needed for hip circles and rotate the front hip out so the knee is heading towards the floor	hips	10 on each side
Ankle Rocks Rock on back of the heels onto the ball of the foot (can do this whilst doing arm exercises)	calf, ankles	10
Arm circles Arms out wide, start with small rotations working to full rotation over	shoulders	20 in each directions
Arm Swings Get into bent row position and swings arms out and cross over at the front, alternate which arms crosses over at the front.	chest

Cool Down Stretches

Description	Target Area	Repetition
Side ways lunge	hips	hold for 20-30 secs on each side
Quads stretch stand on one leg and hold other ankle back towards bum	quads	hold for 20-30 secs on each side
Calf Stretch Like in shoo the chickens but hold the stretch this time	calf	hold for 20-30 secs on each side
Downward Dog plank position and then raise hips to the sky, pedal it out, trying to get heels to the floor	hips, calf, hamstrings	hold for 20-30 secs
Long Lunge plank position bring right leg forward to the outside of the right hand, go on to elbows if you can - swap sides	hips	hold for 20-30 secs on each side
Glute Stretch sit on floor, bend the right leg over the straight left leg and rotate to the right to feel stretch in the glutes - switch sides	Glutes	hold for 20-30 secs on each side
Bhuda position try and put heels on the floor, and elbows inside knees	hips	hold for 20-30 secs
Childs pose kneel on the floor with your feet under your bum, head on floor and arms to the side	back	rest for 20-30 secs
Torso rotations rotate torso	back and shoulders	rotate and hold for 2 secs on each side - repeat 5 x