Get fit - running is good for the head and body (including knees).

We're targeting a group run at Uckfield Parkrun on 05-Apr-25. All are invited to get involved - players, coaches, helpers, spectators, parents, committee members, friends, family, locals, etc. 

COME ON - GET INVOLVED - IT'LL BE FUN!

Suggested run training plan below. Build in spare weeks - if you miss too much one week then just repeat the week. If things don't go according to plan, don't give up, regroup and try again.

There are many couch to 5k training plans out there - you might like the Nuffield Health plan or the Rainbow Trust plan.

Strength training is important to help keep you injury free. Focussing on your core, glutes and hip flexors is a good idea. Here's a suggested strength training plan that focusses on these areas and you can do it at home easily. Of course there are many other options for strength training - check out these kettlebell complexes.

Knees over toes guy is a great exercise plan to strengthen your legs. It doesn't take long once you've got used to it and again you can do it at home easily.

Stretching is very important especially post run. The Nike Training Club app is free and has some good workouts - check out the Runner Cool Down and the Runner Flexibility routines.

Strava run groups provide good motivation and encouragement. Nutley FC's Strava group is called Nutley FC All Stars - just request to join. If you do use Strava then you might like to think about your Map Visibility setting in Privacy Controls.

Local run coach Ali Mason is a great person to seek help from if you want some running tips. She also runs the fabulous Ashdown Forest Trail Runners group and their Strava group.

Eat well - it helps hugely. The Yuka app is an excellent free tool to decipher product labels and analyze the health impact of food products and cosmetics.

Balance on one foot - to improve your pronation and maybe even help you live longer (improved balance leads to fewer falls in old age). Practice when you're brushing your teeth - one minute on one side and one minute on the other.