Run Club
For total beginners and people who need a fresh approach both mentally and physically…
Step by step learn to run program
Appropriate for TOTAL beginners (if running is really hard for you, this is the right place)
App based program to log every workout
Coaching and community support
Develop a positive relationship to running and cardio training
Running is hard and most programs aren't actually beginner friendly...
Run Club is a 12-week learn to run program created by someone who used to HATE running and cardio
I’m Kathryn and for most of my life I avoided running or cardiovascular traininng.
When I tried running I always felt like I couldn’t do it, my knees would hurt, breathing would scream, negative self talk would spiral and I always felt like running was not for me.
I tried the couch to 5km program twice and both times felt like a failure. I liked the idea of running, but couldn’t figure out how to make it work for me and I didn’t want to compromise my strength.
After years of lifting and realizing my cardio was being deeply neglected I learned how to run in a sustainable step-by-step way and it changed my life.
I learned how to begin with smaller intevals, shorter sessions, a slower build (it took me a year to run 5km!), and I had to take a good, compassionate look at my mindset.
I’m not an advanced runner, I didn’t do track in highschool, I haven’t done a marathon (and likely never will).
But! I’ve learned how to run as a true beginner, and most importantly I’ve found a way to run that feels good, builds slowly, and develops the endurance we all need to get out and enjoy life.
I’ve learned to LOVE running and I want to share that with you!
Learn to run, period.
Run Club is not a distance or time based program. It’s not a learn to run 5km (or any other distance), it’s learn to run and maybe even enjoy it!
Important topics covered in Run Club are pacing, how to run slowly, whether you need a watch/tracker, breathing, and the mental and emotional challenges that arise with running.
By the end of this program you will be run/walking short distances with confidence and enjoying the process.
We start small
The workouts in Run Club begin with a couple of simple warm-up exercises like calf raises and leg swings.
From there you will follow a walk/run timer in our app that will prompt you when to run and when to walk.
The walk/run portion will begin as a 12-minute workout (mostly walking to begin) and will grow over the 12-weeks.
Run Club includes 2 workouts per week that can be done on your own schedule in our app.
Run intervals will begin at 20 seconds and gradually increase to 1 minute and beyond.
This program is designed to progress slowly to encourage recovery between sessions, build up impact resilience, and encourage patience and mindfulness.
Join us!
What you need for Run Club
We suggest you begin running outside if possible, treadmills or walking pads can also work.
Why outside? These intervals start short, so fiddling with buttons every 15 seconds could be annoying. Also, outside you can learn to pace yourself and run your own speed, rather than figuring out which speed to select on the treadmill.
Shoes to run in, nothing fancy, any shoe you are comfortable walking in.
A phone because Run Club is delivered to you through our training app. The app will give you timers and tutorials to follow along with each session.
But I’m not sure if I’m a runner??
I started running because I knew I needed some cardio and I wanted to be able to step outside my house and do it while feeling the wind in my hair.
I was not planning to become a runner!
I wanted hiking to be easier and walking up a set of stairs to feel like nothing. I wanted the blood pressure and resting heart rate benefits, the recovery gains that aerobic work builds.
I wasn’t in it to become a runner, but I knew running would give my body what it was missing.
Isn’t running bad for you? All the impact?
We hear a lot about how impact is bad but evidence shows that recreational runners actually have less knee osteoarthritis than sedentary individuals.
Starting small and slow is key to giving your ankles, knees and hips a chance to adapt to the impact and demands of running.
Many people find that when run pacing and training dosage are right, their knees and hips actually feel better!
Having the ability to chase your dog around the block, run after your kid, go on that awesome hike confidently go a long way!
How our program works
Run Club includes 2 short running workouts each week, delivered to our through our app.
These workouts will take 15-20 minutes (warm up included) as we begin.
Complete the workouts at your own pace in the app.
Participants also get access to a group forum where they can ask questions, get tips and connect with other people in Run Club.
Learn to run with me!
Run Club is for you if you...
- Have struggled with running in the past either (or both) physically or mentally
- Need help building gradually because you tend to over do things
- Are comfortable using a training app
- Have questions you would prefer to ask an experienced coach, instead of Chat GPT
- Enjoy progressing patiently or want to learn how to be more patient and compassionate in your training
- Want to feel confident with cardio, going up a few flights or stairs, hiking, walking etc…
Dates & Details
Run Club will be released on September 14th when early bird pricing ends.
Sign up today, get set up with our app (we will email you instructions) and on the 14th you will be given access to start the program.
FAQ
Q: What if I don’t start on the 14th? Can I start on another day?
A: Yes! You will have access to this program for a total of 6 months. Start when you have time to be consistent and pause the program if you are taking a short break.
Q: How consistent do I need to be for this to work?
A: We suggest aiming for 80% consistency because we know no one is perfect and striving for 100% is not always attainable. That said, if you forsee only being about to do 50% of the workouts, this isn’t the best time to begin. Training requires consistency, but not absolute perfection.
Q: If I have a question, can I reach out to Kathryn?
A: Yes, we will have a group forum for the program where you can post a question for Kathryn to answer. If there is something more personal you are welcome to reach out through email, Kathryn is here to help.
Sign up now!
About Kathryn
Kathryn is a strength and conditioning coach who runs a small countryside gym as well as global online programs. Kathryn’s specialty is applying ultra-progressive, step-by-step approaches to lifting weights, starting cardio, running, and training for big goals in smaller chunks.
She coaches clients from their 30’s to 80’s and has a special knack for helping complete beginners progress to lifting heavy weights. She is driven to help people build the strength to not only feel less fragile, but live life to the fullest.
Kathryn’s coaching has been strongly influenced by her own experience as a competitive lifter and beginner runner, as well as her background in mindfulness, yoga and pain science.
Kathryn’s goal is to bring out the best in her students, whether it’s running their first mile, learning a pull-up, building bone density or summiting that epic mountain.