Club Runs

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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.

Thursday Social Run

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