Santa run 2023 Sunday 10th December
WANTED - Aspiring Santa's to join us for our annual Santa run! You can’t possibly have more fun doing anything else on Sunday 10th December! The festive adventure will start at 10:00 from The Rose and Crown with a little tipple on way before we arrive back ready for a Christmas lunch, all ERCC club members welcome to run for a donation of £5, all money will be donated to the charity chosen by our winning Santa. The more the merrier for lunch so please ask partners, family etc.
RSVP. For Christmas lunch please.
Many of you may have your Santa suits already, however we have a few spares and we can sell them for £5 or you can order from Amazon. Feel free to pimp up your suits 😁🎅🏃🎄🦃
Couch to 5K Course 2023
We are running a C25K course throughout the year alongside our club track session on a Friday evening at 6:15. We are lucky to have exclusive use of a top quality floodlit running track in Sutton Valance and we are happy to accept new members individually or in pairs/small groups. This means you can meet club members and train in a safe environment alongside club members, with a natural progression into club activities at the end of the course. We have two qualified England Athletics running coaches and two run leaders who will support you through the course.
If you are interested Email email@example.com or enquire on our FB page
today to book your place. We will charge £20 which will include a ERCC Tee shirt and 2023 ERCC club membership
ERCC Cycling clothing range now available
We have a fantastic range of top quality cycling clothing available to order from our own web-shop for club members only. Buy yours at https://myshop.kalaswear.eu/EgertonCyclingadRunningClub
Ask on the cycling chat for the password
2023 New stock just in....
We have new supplies of ERCC running tee shirts and bandannas/buffs. Message Al on the group chat to order yours
Couch to 5k Course 2022 starting soon
Egerton Running and Cycling Club will be running a free Couch to 5k course starting Monday April 4th at Egerton. Interested? Of course you are and it's free too! So don't delay contact firstname.lastname@example.org today. We are limited to 30 participants and places will be offered on a first come first served basis.
Email email@example.com today to book your free place on our 2022 Couch to 5k course
Santa run 12th December
Starting at The George in Egerton with mince pies we will run the 4 churches trail run stopping at The Swan, The Black Horse The Rose and Crown and finishing at The George for a well deserved Xmas Lunch. Entry is £10:00 for members with a free Santa suit and £5:00 donation to a charity of the most Santa like Santa. Contact Hayley on the club chat for further details
ERCC to attempt to climb Everest Wednesday 29th September
Club members are starting at 5:15 and running repeats of our club hill segment up Rock hill in Egerton https://www.strava.com/segments/16301686 until we reach the altitude of Everest at 8848 meters! Then we shall rehydrate at altitude in The George pub. Cheers
The rules of the challenge for individuals can be found here https://everesting.cc/run-rules/
Brief update... We smashed it. 36 club members, 8848 meters of ascent, and only slightly fewer pints downed afterwards. Great turnout and great efforts all round. Extra thanks to Anna Cairns for keeping track of our efforts.
Even finely honed athletes need a little help every now and then. These guys are specialist sports physios and many of us have used them and had a great experience. Members of ERCC are able to access a special discounted rate. Further details in the members only area!
KENT SPORTS INJURY & PHYSIOTHERAPY CLINIC
60 & 62 CAYSER DRIVE
KENT ME17 3QF
T: 01622 861818
New Course 5K to 10K
Starting Monday 12th July and (hot on the heels of our most recent C25K course) we will be running a 5K to 10K course. The course is free and for members only and will involve 3 sessions per week over 12 weeks. You do not have to complete all sessions but you will have to do some extra training as homework if the timings don't work out for you. If you can run 5K you will be able to do each of the sessions. All sessions will start at Egerton playing fields.
Mondays 6:30 This is a run-leader led training session where you will learn to vary your pace and will safely and progressively improve your cardiovascular fitness, speed and stamina.
Wednesdays 6:15 Hill repeats! Do not be intimidated by this one. It is a hard session but we start you off gently joining in with the club's main hills training session (AKA Hillbillies), but (for the first few weeks) you will run mini versions of the hill section with slow recovery runs in between. The benefits of hill running cannot be overstated for your form, fitness and stamina
Saturdays 09:00 This is a slow and steady longer run. We will start off at 5K and gradually lengthen the run to 10K in small increments over the 12 weeks. On the first Saturday of each month we will attend Ashford Parkrun to experience running in a race, have some fun and you can benchmark your progress. At the end of your course you can attend ERCC's Sunday run for your 10K graduation
Circuits is back!
Thursdays same time 7pm at the Games Barn from 20th May. It will be the usual format starting with some strengthening and stretching exercises, some Abs and finish with Volleyball. See Activities Menu for more details
What's this you ask? Have a read it's a bit niche ;-)
Our regular Saturday ride on 1st May will seamlessly transmogrify into a Clunkers Ride day (see above) Clunkers' rides are all about the love for cycling, not about the bikes we own. Bring out any bike you want: your former favourite, beaten up mtb, urban fixie or just that single bike you own that might become a clunkers' one day, and experience that newest isn't always best. (Anoraks not required)
NO SPACES LEFT
Starting Monday 10th May (subject to the continued planned reduction in restrictions) ERCC are running a "Couch to 5k" run programme. Meeting at the Egerton Sports Pavilion Mondays at 6:30pm. It is free but places are limited and pre-registration is essential via firstname.lastname@example.org
Important notice re COVID-19: Please note any interaction with the others poses an elevated risk of being exposed to COVID-19 and obviously we cannot guarantee that you will not be exposed while in attendance at the event. ERCC will endeavour to minimnmise risks and follow best practice, but participants are responsible for their own health and safety. We encourage you to follow the law, guidance and restrictions
Anyone can join, all you need is a sense of humour, and a willingness to have a go. Many people worry about being able to keep up, but we will show you how to run slowly enough to keep going, and we stick together and look after each other so that no one ever gets left behind.
You will find yourself running alongside a wide variety of people and chatting away as you go. It’s all very sociable.
We follow a walk/run program, starting with very short bursts of running and gradually building up over nine weeks. The programme culminates in a Park Run at Ashford's Victoria Park at the end of the course.
Kit for Beginners
The two most important pieces of kit when you first start are (for ladies) a good supportive bra, and once you have done a few sessions a really good pair of trainers.
For the first session loose fitting clothing such as jogging/track pants, T shirt and sweat top with whatever trainers you already have available.
The running shoes that you may purchase later should be chosen to suit your running style and running surface. We recommend that you only use a specialist running shop to purchase your shoes, they should be able to analyse your gait by asking you to run on a gait analysis machine (a bit like a running machine) and advise on the best fit and style of shoes.
In most cases the shoes you run in will be half or even a full size bigger than your normal shoe size.
ERCC are now a British Cycling affiliated club https://www.britishcycling.org.uk/club/profile/8075/egerton-running-and-cycling-club-----
We are following their guidance that rides will be able to take place in groups of up to 15 from 29/3/21.
These rides will be subject to a series of Covid mitigation measures, including: test and trace protocols, one metre social distancing while riding, two metre social distancing while not riding, and guidance covering hygiene, equipment sharing and self-sufficiency. Further details are below
Restarting group runs
Fantastic news: we can restart group exercise from 29 March. This is obviously a rapidly changing situation but the plan is for outdoor sport facilities to reopen and formally organised outdoor sports can also restart. See https://england-athletics-prod-assets-bucket.s3.amazonaws.com/2021/02/EA-Covid-Operations-Guide-for-Training.pdf for latest. A summary is below:
Checklist for returning to training-
• Check and follow the latest Governance Guidance.
• Check with your club, coach or leader on their policy for club, coach, or leader activity.
• Follow the venue guidance.
• Follow event specific guidance (see appendix 6b)
• Follow public health guidance.
• Carry hand sanitiser with you.
• Maintain social distancing (appropriate to the activity).
• Take part if fit and healthy to do so.
• Let your club, coach or leader know if you are returning to activity from a COVID-19 infection.
• Ensure you have enough food and hydration for the session.
• No socialising before and after the session.
• Do not take part if showing symptoms or isolating.
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