Just Run – your local Frenchay ladies running club
February 2022
Running Events
Running events are a highlight for members who get the running bug or for those who like (or need) a target to aim for as extra motivation to run. For other members they are a great way to fundraise while achieving a personal goal. There are too many to list here but some of our members shared their local favourites. Good luck if you decide to sign up!
Top of the list is the Frenchay 10km Road Run - one of the oldest 10km events first held in 1980. The race was conceived with the joint purpose of staging a well organised run for serious runners and beginners’ alike AND raising money for local charities. Unfortunately, this event has been cancelled for the past 2 years but the 40th Frenchay 10km Road Run is planned for Sunday 24th April 2022 with all proceeds going to charity. There’s plenty of time to train for this event and we’re keeping our fingers crossed it can go ahead this year. Find out more at: http://frenchay10k.co.uk/
Firm favourites are the local 5km Park Runs at Chipping Sodbury (flat), Pomphrey Hill (has some hills) and Eastville Park (has some hills). Our couch to 5km course usually graduates, and participants receive their medals, on completion of the Chipping
Sodbury Park Run. These free, weekly, timed, community events take place all over the world and some of our members have even enjoyed participating while on their holidays abroad in the past. Park Runs are very friendly and welcoming whether you walk, jog, run or volunteer. Find out more at: https://www.parkrun.com/Finally, the Bristol 10km and half marathon and the Bath half marathon are highly recommended for those wanting a larger event with a good crowd to cheer you round.
Just Run Frenchay Ladies running club meet every Monday at 7pm at the Dings Crusaders Rugby Club, Shaftesbury Park, BS16 1LG. Couch to 5km and 5-10km courses are underway alongside our regular 2-, 3-, 4-, 5-, 6-mile groups. For more information about Just Run Frenchay contact Jessie at info@justrun.uk
Running Events
Running events are a highlight for members who get the running bug or for those who like (or need) a target to aim for as extra motivation to run. For other members they are a great way to fundraise while achieving a personal goal. There are too many to list here but some of our members shared their local favourites. Good luck if you decide to sign up!
Top of the list is the Frenchay 10km Road Run - one of the oldest 10km events first held in 1980. The race was conceived with the joint purpose of staging a well organised run for serious runners and beginners’ alike AND raising money for local charities. Unfortunately, this event has been cancelled for the past 2 years but the 40th Frenchay 10km Road Run is planned for Sunday 24th April 2022 with all proceeds going to charity. There’s plenty of time to train for this event and we’re keeping our fingers crossed it can go ahead this year. Find out more at: http://frenchay10k.co.uk/
Firm favourites are the local 5km Park Runs at Chipping Sodbury (flat), Pomphrey Hill (has some hills) and Eastville Park (has some hills). Our couch to 5km course usually graduates, and participants receive their medals, on completion of the Chipping
Sodbury Park Run. These free, weekly, timed, community events take place all over the world and some of our members have even enjoyed participating while on their holidays abroad in the past. Park Runs are very friendly and welcoming whether you walk, jog, run or volunteer. Find out more at: https://www.parkrun.com/Finally, the Bristol 10km and half marathon and the Bath half marathon are highly recommended for those wanting a larger event with a good crowd to cheer you round.
Just Run Frenchay Ladies running club meet every Monday at 7pm at the Dings Crusaders Rugby Club, Shaftesbury Park, BS16 1LG. Couch to 5km and 5-10km courses are underway alongside our regular 2-, 3-, 4-, 5-, 6-mile groups. For more information about Just Run Frenchay contact Jessie at info@justrun.uk
January 2022
New Year - Fresh Start Just Run Frenchay
Are you someone who made a New Year resolution to do more exercise, eat healthier, practice mindfulness etc? When the new year arrives, you sign up for a new gym membership and promise that it will be different this time. If so, then well done but if you’re like 80% of the population your resolve doesn’t last as you would have liked.
New Year’s resolutions tend not to succeed because the many demands of our life such as work, family, friends all compete for our attention, effort, and willpower, all of which are in limited supply. Feeling disheartened, many of us decide to give up and find a new, more achievable goal or decide next time will be different. The next time you don’t meet a particular goal, step back to reevaluate why and be honest with yourself. If you find that you need some form of accountability or commitment, then finding someone with a shared goal or joining a group can really help the chances of the desired behaviour becoming more of a habit.
If you are a local lady and have resolved to get fitter in 2022, then Just Run Frenchay might just be what you need. We’ll have a new couch to 5km and 5-10km course starting on Monday 10th January alongside our regular 2-, 3-, 4-, 5-, 6-mile groups. Many of our members buddy up within their groups and meet to run outside club nights to achieve their running goals. No matter how fast or slow, short or long distance we witness everyone leaving our 7pm Monday sessions more positive and energized than when they arrived. Don’t take our word for it. Come and give it a go!
New Year - Fresh Start Just Run Frenchay
Are you someone who made a New Year resolution to do more exercise, eat healthier, practice mindfulness etc? When the new year arrives, you sign up for a new gym membership and promise that it will be different this time. If so, then well done but if you’re like 80% of the population your resolve doesn’t last as you would have liked.
New Year’s resolutions tend not to succeed because the many demands of our life such as work, family, friends all compete for our attention, effort, and willpower, all of which are in limited supply. Feeling disheartened, many of us decide to give up and find a new, more achievable goal or decide next time will be different. The next time you don’t meet a particular goal, step back to reevaluate why and be honest with yourself. If you find that you need some form of accountability or commitment, then finding someone with a shared goal or joining a group can really help the chances of the desired behaviour becoming more of a habit.
If you are a local lady and have resolved to get fitter in 2022, then Just Run Frenchay might just be what you need. We’ll have a new couch to 5km and 5-10km course starting on Monday 10th January alongside our regular 2-, 3-, 4-, 5-, 6-mile groups. Many of our members buddy up within their groups and meet to run outside club nights to achieve their running goals. No matter how fast or slow, short or long distance we witness everyone leaving our 7pm Monday sessions more positive and energized than when they arrived. Don’t take our word for it. Come and give it a go!
December 2021
Just Run Frenchay: Our Leaders
Without our volunteer run leaders, we couldn’t facilitate up to 75 local ladies to run safely each week in small groups tailored to their running needs and abilities. Our run leaders are first aid trained and to provide a safe and enjoyable running experience, they complete the UK Athletics Leadership in Running Fitness course. This covers risk assessment, warm-ups, cool downs, and how to lead fun running sessions for a mixed ability group of runners.
Why volunteer? With busy lives, it can be hard to find time to volunteer.
However, www.helpguide.org says “the benefits of volunteering can be enormous. Volunteering offers vital help to people in need, worthwhile causes, and the community, but the benefits can be even greater for you, the volunteer. The right match can help you to find friends, connect with the community, learn new skills, and even advance your career.
Giving to others can also help protect your mental and physical health. It can reduce stress, combat depression, keep you mentally stimulated, and provide a sense of purpose. While it’s true that the more you volunteer, the more benefits you’ll experience, volunteering doesn’t have to involve a long-term commitment or take a huge amount of time out of your busy day.”
Thank you to our volunteers for all you do for Just Run Frenchay!
We wish everyone seasonal best wishes and look forward to welcoming back our members and meeting all the ladies who decide that 2022 is the time to get the running shoes on and join one of our regular 2-, 3-, 4-, 5-, 6-mile groups, couch to 5km or 5-10km courses.
For more information about Just Run Frenchay contact Jessie at info@justrun.uk
Just Run Frenchay: Our Leaders
Without our volunteer run leaders, we couldn’t facilitate up to 75 local ladies to run safely each week in small groups tailored to their running needs and abilities. Our run leaders are first aid trained and to provide a safe and enjoyable running experience, they complete the UK Athletics Leadership in Running Fitness course. This covers risk assessment, warm-ups, cool downs, and how to lead fun running sessions for a mixed ability group of runners.
Why volunteer? With busy lives, it can be hard to find time to volunteer.
However, www.helpguide.org says “the benefits of volunteering can be enormous. Volunteering offers vital help to people in need, worthwhile causes, and the community, but the benefits can be even greater for you, the volunteer. The right match can help you to find friends, connect with the community, learn new skills, and even advance your career.
Giving to others can also help protect your mental and physical health. It can reduce stress, combat depression, keep you mentally stimulated, and provide a sense of purpose. While it’s true that the more you volunteer, the more benefits you’ll experience, volunteering doesn’t have to involve a long-term commitment or take a huge amount of time out of your busy day.”
Thank you to our volunteers for all you do for Just Run Frenchay!
We wish everyone seasonal best wishes and look forward to welcoming back our members and meeting all the ladies who decide that 2022 is the time to get the running shoes on and join one of our regular 2-, 3-, 4-, 5-, 6-mile groups, couch to 5km or 5-10km courses.
For more information about Just Run Frenchay contact Jessie at info@justrun.uk
November 2021
Why do we run? For some it’s for health benefits, for others it’s more about setting an intention or goal and then achieving it. Achievements can be very personal or shared.
At Just Run Frenchay we love to hear about and celebrate our members’ running achievements, no matter how small or grand. These can be making it back to club after a long absence, completing one of our courses or going on to participate in the local park run, an organized 10km run or even running a marathon.
We wanted to share the recent achievements of 2 of our members.
Alice joined the club having set herself the challenge of running 10km as part of the Duke of Edinburgh’s Gold Award. She has been a committed regular at our Monday club nights and Friday Interval sessions, working hard at every session all year round. We were so proud to be able to present her with her finishing 10km medal a few weeks ago. It has been a real pleasure having her at the club and we are pleased that she still comes along after having finished her challenge!
Anna has been a member of the club for some years now. However, in the last year, she has completely transformed her running. She is becoming super speedy and easily completed our 5-10k course earlier in the year. Despite being mum to three busy children, she comes most weeks to both sessions and is one of our most committed members. For that reason, Anna was awarded the newly reinstated Just Run Member of the Month and is pictured receiving her trophy. Well done Alice, Anna and to all those achieving their personal running goals.
For more information about Just Run Frenchay contact Jessie at info@justrun.uk
Why do we run? For some it’s for health benefits, for others it’s more about setting an intention or goal and then achieving it. Achievements can be very personal or shared.
At Just Run Frenchay we love to hear about and celebrate our members’ running achievements, no matter how small or grand. These can be making it back to club after a long absence, completing one of our courses or going on to participate in the local park run, an organized 10km run or even running a marathon.
We wanted to share the recent achievements of 2 of our members.
Alice joined the club having set herself the challenge of running 10km as part of the Duke of Edinburgh’s Gold Award. She has been a committed regular at our Monday club nights and Friday Interval sessions, working hard at every session all year round. We were so proud to be able to present her with her finishing 10km medal a few weeks ago. It has been a real pleasure having her at the club and we are pleased that she still comes along after having finished her challenge!
Anna has been a member of the club for some years now. However, in the last year, she has completely transformed her running. She is becoming super speedy and easily completed our 5-10k course earlier in the year. Despite being mum to three busy children, she comes most weeks to both sessions and is one of our most committed members. For that reason, Anna was awarded the newly reinstated Just Run Member of the Month and is pictured receiving her trophy. Well done Alice, Anna and to all those achieving their personal running goals.
For more information about Just Run Frenchay contact Jessie at info@justrun.uk
October 2021
Whatever the time of year, much of the satisfaction of running comes afterwards: those runs that were absolutely the last thing you felt like doing, but you did them anyway. This probably applies three- or fourfold for evening runs in the dark because you are trying to ignore the temptation of the sofa, a hot chocolate or glass of wine. It’s particularly helpful to be part of a group to give you the extra motivation and sense of commitment as well as safety in numbers.
If you are heading out in the dark make sure you put safety first:
Whatever the time of year, much of the satisfaction of running comes afterwards: those runs that were absolutely the last thing you felt like doing, but you did them anyway. This probably applies three- or fourfold for evening runs in the dark because you are trying to ignore the temptation of the sofa, a hot chocolate or glass of wine. It’s particularly helpful to be part of a group to give you the extra motivation and sense of commitment as well as safety in numbers.
If you are heading out in the dark make sure you put safety first:
- Visibility - The range of reflective items and clothing is almost limitless from shoelaces to jackets and from flashing LEDs to headtorches; ideal to light up dimly lit ground.
- Safety - If you worry about personal safety then join a running club. Just Run Frenchay operates on a Monday evening at 7pm in the Dings Rugby Club carpark and is for ladies of all abilities from beginners to expert runners. If you are new or returning to running after a long break our next couch to 5k course starts on Monday 27th September.
- Vigilance - Run against traffic, so you can see vehicles coming towards you, rather than letting them come up behind. Consider ditching your headphones so you can always be alert to your surroundings. Plan your route ahead and let someone know your plan. Above all enjoy your winter running!
September 2021
You don't have to go too far to read or hear about the physical and mental health benefits associated with running no matter how early or late in life you run.
Many of many of Just Run Frenchay members have reached mid-life and started or re-started running. We take great pleasure in seeing them flourish and gain confidence when they realise they are capable of so much more than they imagined. We like to think our nurturing, supportive club environment contributes to this.
For women in midlife, the right exercise can help manage hormonal shifts and brain fog as well as tone up the body. The more you exercise, the slower the rate you age. Studies have found that running (our Monday evening session) and interval training (our Friday evening session) contribute to cell regeneration and healthy ageing as well as providing physical and emotional strength.
At this stage of life it is a good idea to complement running with low-intensity cardio exercise which could be swimming, brisk walking or cycling ideally a few times a week.
Lifting weights will help you stay toned while beating osteoporosis. This doesn't need to be too technical; you can achieve a lot just with a couple of tins from your food cupboards. You'll find lots of information on the internet. Working out in a group will keep you motivated, and our members' say the Monday club run sets them up for the week while you can't beat the buzz of starting the weekend by completing the Friday interval session. No matter what your level and experience of running there will be a group for you. For more information contact Jessie at info@justrun.uk
You don't have to go too far to read or hear about the physical and mental health benefits associated with running no matter how early or late in life you run.
Many of many of Just Run Frenchay members have reached mid-life and started or re-started running. We take great pleasure in seeing them flourish and gain confidence when they realise they are capable of so much more than they imagined. We like to think our nurturing, supportive club environment contributes to this.
For women in midlife, the right exercise can help manage hormonal shifts and brain fog as well as tone up the body. The more you exercise, the slower the rate you age. Studies have found that running (our Monday evening session) and interval training (our Friday evening session) contribute to cell regeneration and healthy ageing as well as providing physical and emotional strength.
At this stage of life it is a good idea to complement running with low-intensity cardio exercise which could be swimming, brisk walking or cycling ideally a few times a week.
Lifting weights will help you stay toned while beating osteoporosis. This doesn't need to be too technical; you can achieve a lot just with a couple of tins from your food cupboards. You'll find lots of information on the internet. Working out in a group will keep you motivated, and our members' say the Monday club run sets them up for the week while you can't beat the buzz of starting the weekend by completing the Friday interval session. No matter what your level and experience of running there will be a group for you. For more information contact Jessie at info@justrun.uk
August 2021
Congratulations to our latest graduates of the couch to 5km course. We are delighted that so many of them have joined the club and are running regularly. Well done and welcome to those who have enrolled on our 19th July couch to 5 km and 5-10 km courses. It's not too late to join these groups. Alternatively, there will be more courses running (excuse the pun!) in September so contact Jessie at info@justrun.uk to sign up.
We will continue to meet every Monday throughout the summer at 7pm in the Dings Rugby Club carpark. A big thank you to the Dings Crusaders for accommodating our community group throughout the COVID 19 pandemic. For some of our members the ability to meet and be able to run in small groups over 2, 3, 4 and 6 miles has been incredibly important and we're so proud to be part of the amazing local Frenchay sports community.
Michele Crossman
Congratulations to our latest graduates of the couch to 5km course. We are delighted that so many of them have joined the club and are running regularly. Well done and welcome to those who have enrolled on our 19th July couch to 5 km and 5-10 km courses. It's not too late to join these groups. Alternatively, there will be more courses running (excuse the pun!) in September so contact Jessie at info@justrun.uk to sign up.
We will continue to meet every Monday throughout the summer at 7pm in the Dings Rugby Club carpark. A big thank you to the Dings Crusaders for accommodating our community group throughout the COVID 19 pandemic. For some of our members the ability to meet and be able to run in small groups over 2, 3, 4 and 6 miles has been incredibly important and we're so proud to be part of the amazing local Frenchay sports community.
Michele Crossman
July 2021
July is a great time for taking advantage of running in the cooler shady spots along the River Frome and through the woodland of Oldbury Court and Stoke Park. Our Monday night 7pm 2-, 3-, 4- and 6-mile groups try and maximise the use of off-road routes in the dry summer months. Our Friday 5.45 session aimed at stamina, speed and fitness continues to be popular as does our regular couch to 5km course. For more info about the community running group contact Jessie at info@justrun.uk.
We asked one of our groups what Just Run gives them. "Running with other ladies has given us the confidence to run and provides a feeling of safety, support and fun. It's a good start to the week and helps with feeling happier and sane. Almost always we have strong feelings of satisfaction after a club run. We have discovered so many local routes and places we didn't know existed. In summary, running in the group helps us all to feel good about ourselves." What better reason to come along and join us?
July is a great time for taking advantage of running in the cooler shady spots along the River Frome and through the woodland of Oldbury Court and Stoke Park. Our Monday night 7pm 2-, 3-, 4- and 6-mile groups try and maximise the use of off-road routes in the dry summer months. Our Friday 5.45 session aimed at stamina, speed and fitness continues to be popular as does our regular couch to 5km course. For more info about the community running group contact Jessie at info@justrun.uk.
We asked one of our groups what Just Run gives them. "Running with other ladies has given us the confidence to run and provides a feeling of safety, support and fun. It's a good start to the week and helps with feeling happier and sane. Almost always we have strong feelings of satisfaction after a club run. We have discovered so many local routes and places we didn't know existed. In summary, running in the group helps us all to feel good about ourselves." What better reason to come along and join us?
June 2021
On Saturday the 5th of June, Just Run Frenchay members, along with our latest ‘Couch to 5km’ graduates should hopefully have celebrated participating in the first of the restarted local Park Runs. Park Runs are free, inclusive and a great way to build fitness through the summer months - www.parkrun.org.uk . We have now started our Friday 5.45 pm sessions where we use the amazing green spaces around Frenchay to do running exercises designed to build up stamina, speed and increase fitness . Whatever your running ability and experience, it’s the perfect way to start a weekend.
Monday is run day! Come join our 2, 3, 4- or 6-mile groups from our meeting point at 7 pm at Shaftesbury Park, BS16 1LG. Here’s what Ruth one of our members says “I joined Just Run about 2 years ago after visiting a display stand advertising the group. Jess, the group leader, was friendly and persuaded me that running as part of a group could be fun. She wasn’t wrong. The group is supportive, and I have loved getting to know new people and it helps me keep motivated with my running.”
For more info contact info@justrun.uk. Michele Crossman
On Saturday the 5th of June, Just Run Frenchay members, along with our latest ‘Couch to 5km’ graduates should hopefully have celebrated participating in the first of the restarted local Park Runs. Park Runs are free, inclusive and a great way to build fitness through the summer months - www.parkrun.org.uk . We have now started our Friday 5.45 pm sessions where we use the amazing green spaces around Frenchay to do running exercises designed to build up stamina, speed and increase fitness . Whatever your running ability and experience, it’s the perfect way to start a weekend.
Monday is run day! Come join our 2, 3, 4- or 6-mile groups from our meeting point at 7 pm at Shaftesbury Park, BS16 1LG. Here’s what Ruth one of our members says “I joined Just Run about 2 years ago after visiting a display stand advertising the group. Jess, the group leader, was friendly and persuaded me that running as part of a group could be fun. She wasn’t wrong. The group is supportive, and I have loved getting to know new people and it helps me keep motivated with my running.”
For more info contact info@justrun.uk. Michele Crossman
