Have you ever wanted to be able to run? Does being able to exercise for FREE anytime, anywhere appeal?

Does running just seem a bit too hard? Have you struggled to find a group to join due to timing being difficult?

Would you like to start with a walking programme first before gently easing yourself into starting to jog?

Then our new Daytime session could be just for you. **Run4Life is organising an 18 week running course aimed at complete beginners, it doesn't matter if you haven't run or exercised since school, we are happy to help you on your journey to becoming more active and taking just a little time for yourself during the busy week.

We will start with 15 minutes walking increasing the amount we walk and the speed of our walk over 6 weeks, then we will introduce running over 3 weeks before we start a 9-week Couch to 5k course. A great way to ease into being more active.

Buggies welcome, meet outside main gates, wear loose comfortable clothing and trainers.

You are welcome to come along and join for the first 6 weeks or 9 weeks, or however long suits, running a 5k doesn't have to be your end-goal. If we can help you get going then we will be happy! ;-)

Is this something that you would like to do but are a bit worried that you can't? Then come and try our Taster session without committing to any more sessions, then if you like it you can come and join us the next week for the rest of the course. ;-)

Our first session we will be doing a gentle 'Intro' into the course. This group brings together like-minded people to make the journey together over the weeks to becoming more active, whether your goal is a 30 minute brisk walk or to run continuously for 35 minutes!!

*Sessions start at 9.05/9.10am, secure an hour to yourself straight after drop-off.

**You can sign up for just the Taster Session on 11th January and then transfer onto the course or the whole course - your choice

***Starts Wednesday 11th January, running for 18 weeks

****The group meet outside the school gates at Bannerman Road Community Academy (school)

*****Why is this course 18 weeks? We would like to offer people the opportunity to get started without feeling the pressure that they need to be fit and to have exercised recently. We have found that if we make more of a gradual increase in walking and running each week people enjoy the journey more, and become stronger and a better walker/ runner.

*******Each week we provide you with a different exercise to try which will help strengthen key running muscles and help to prevent injury.

The sessions last an hour, we start with a warm-up and some mobilisation to get ready to start the session, which will be a combination of walking and brisk walking initially. Later in the course as the weeks progress the run times become longer and the walk times reduce. We end with a cool down and a stretch. At the end of the course the group may choose to take part in a local 5k together. Feel free to ask your leader any questions at any time. You will be provided with a running plan, and will need to aim to do 2 more walks/ run-walks (homeworks) a week to help you get to your goal. Why not meet up with one of your new walking buddies and tackle it together?

If you have a holiday planned, don't worry just take your trainers and the plan and you can do this on holiday and keep up with the group.

You will be given access to our friendly Run4Life Bristol Facebook group - a closed supportive community for all past and present course members.

So sign up today, and tell your friends. All you need is a pair of trainers!!

This course is being offered for FREE by Bristol City Council  ;-)