Beginners and New Members

All new runners are welcome. We will ensure that you have people to run with of your standard and will make sure that you are not left behind. Ten golden tips for beginners...

1. Health check: You should get a medical check up if you are not used to physical exercise. Use your common sense: if in doubt, see your doctor.
2. Start slowly and build up: Lots of new runners get carried away and try to do too much too soon. This can lead to disappointment, loss of enthusiasm and possible injury. If you want to be able to enjoy running for the rest of your life, start out slowly and build up over time.
3. Keep a running log: A running log is a place where you record each run that you do. It is excellent for motivation. It also provides useful information which you can use as you improve, to see what works for you.
4. Set yourself a goal: It helps to have something to aim for. This could might be running in a 5km race, or losing a stone. Make sure your goal is something achievable. If your goal is to run a marathon, you might want to set yourself some milestones (such as completing a half marathon) on the way. Whatever your level, it is exciting and motivating to see how you are improving and to reach your goal.
5. Stretching, warming up and warming down: Stretching and warming up is recommended prior to, and after running. Stretching makes muscles more flexible and reduces the chance of injury. There are few runners who would not benefit from stretching.

6. Running clothing: The most essential item of running kit are your trainers, and you should not scrimp on getting the right pair for you. Go to a specialist running shop, not a general sports store.
7. Join the club: Running clubs are an excellent source of advice and inspiration for beginners. Evesham Vale Running Club welcomes runners of all abilities,
8. Run safely: Take responsibility for your own safety.
See our Health and Safety Guidelines for more information.
9. Drink lots of water and eat properly: Ensure you are fuelled and hydrated properly prior to running. Do not run too soon after eating a meal. Many runners leave two to three hours between eating and running.
10. Enjoy running: Don't set yourself such a rigid or timetable that you struggle to achieve run when you feel like it and you'll enjoy it.

You can view and print a copy of the membership forms in PDF format: Adult Membership Form / Junior Membership Form

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