Learn to Run

Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

Learn to Run with Burgess Hill Runners and we will help you gradually work up towards running 5km.

We are starting our next session on Wednesday 27th September 2023 and in only 13 weeks, we will help you achieve your goal of running 5k.

5K is 5 kilometers, or 5000 meters, which is 3.1 miles.

Register your interest by emailing us at burgesshillrunners@gmail.com and completing our online disclaimer form.

What is Learn to Run?

Learn to Run is a running plan for absolute beginners.

The plan involves 3 exercise sessions a week including one with our qualified coaches, and a different schedule for each of the 10 weeks.

How does Learn to Run work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Learn to Run works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Workouts are not done at a constant pace – they involve a mixture of walking and running intervals. Interval training is awesome for this type of plan because:

•       the variety in effort enables your joints, muscles, heart and lungs to adapt better than a constant-pace run would.

•       by adopting a run/walk method approach, you can go for longer than if the plan expected you to run constantly. Those walking breaks give you time to recover a little.

As the plan progresses, the running intervals get longer and the walking intervals get shorter until race day when the goal is to run a 5k without stopping!

Who is Learn to Run for?

Learn to Run is for everyone. Whether you've never run before or you just want to get more active, Learn to Run is an easy way of getting fitter and healthier with guidance from our qualified (LiRF and CiRF) coaches.

If you have any health concerns about beginning an exercise regime like Learn to Run, make an appointment to see a GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health. 

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Learn to Run can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

Will I lose weight doing Learn to Run?

Lots of people start the Learn to Run plan thinking that it’ll help them shed a few pounds.

Completing Learn to Run . . .

·        WILL help you run a 5K,

·        WILL improve your general fitness (cardiovascular and muscular endurance),

·        MIGHT help you lose some weight,

·        MIGHT lead to longer term weight loss and a healthier lifestyle,

·        WON’T be a silver bullet that cures all ills and gives you a six-pack.

Doesn’t running burn fat? Yes, it does – but running on it’s own isn’t enough.

If you want to lose excess weight, you should be pairing the Learn to Run plan with lifestyle and diet changes.

Exercise alone is sometimes not enough to lose weight.

To really shed the pounds, you’ve got to combine exercise with fixing your diet.

If you run for 30 minutes then get home and stuff your face with extra calories “because you’ve earned them” . . . you’re not going to lose much of that weight.

Instead, revisiting how you think about food can make all the difference. Cut out sugar and overly-processed foods, stick to high quality wholefoods and be mindful of portion control.

How do I get started?

1. Register your interest by emailing us at burgesshillrunners@gmail.com. 

2. Complete our online disclaimer form.

3. When will you run? We will meet each Wednesday at the Burgess Hill Girls School, Keymer Road, Burgess Hill, RH15 0EG  at 6:45pm. The best way to ensure you stick with your running plan is to carefully work out how to fit Learn to Run into your day.  

4. What gear do I need? The most essential piece of kit is a pair of running trainers and for ladies, add a sports bra for maximum comfort.

5. Having a willingness to attend and put in the time is important but having the support of your friends will also help. You will make friends at Burgess Hill Runners.