Fantastic Start to 2020

We have add an amazing start to our 2020 fitness campaign with new enquiries reaching dizzy heights. Our Couch 2 5K programme has got off to a flying start with 28 new starters joining the Saturday morning sessions. Our Wednesday session is now FULLY booked due to the limited capacity in the sports hall. If you are interested in joining our mid-week session then please drop us an email and we will let you know when a space becomes available.

We have spaces available on our Saturday morning session if you fancy coming along, its not too late to start!

Kick-Start 2020

Penkridge Runners had a fantastic turn out for their first training session of 2020.
88 runners turned up for the “5 Step declining interval” session which included 28 runners taking part in the 12 week Couch 2 5k programme.
If you need that helping hand to kick start your training plan then it’s not too late to join.
Email now for further details.

Sponsorship Deal

Penkridge Runners are pleased to announce the latest addition to our partners discount scheme and main sponsor: Carolyn Parker Optometrists

Discounts available to all current members.


Starting on January 4th 2020.
Email for more information-

2020 – Time to start running

Reasons to Run

Getting started and keeping going !!!

(5 mins read  – grab some mulled wine and a mince pie)

So with Christmas and the New Year approaching it is the traditional time of year that people reflect and make change.  But we don’t have to wait for New Year to promise that 2020 is the year of ‘New Year, New Me’ !!!  Even more important once establishing the HABIT of exercise is maintaining the HABIT of exercise. Consistency is King !!

So in this article I’ll outline some great reasons which are all evidence based which help you to understand the health and wellness benefits of running.  Something you might need when you are putting in those runs in the cold winter weather whilst convincing yourself you are crazy for running!!1. Health – your mortality risk (risk of death) is significantly reduced – regular running is the single most effective way to reduce your risk of a whole host of illnesses such as stroke, heart disease, cancer and Type 2 diabetes.  All of which can be a serious threat to health. Evidence has demonstrated that exercising 5 sessions per week of 30 mins duration has been found to reduce your risk of death by up to 64% !!!! Even in those who have a history of treatment for cancer and those who smoke….

So exercise truly is medicine as they say !!!2. Happiness!!! – Whilst you might not think it when Martin is asking for that last rep in circuits regular running, like most forms of exercise makes you feel gooooood!!!

When you run special substances are released such as endocannabinoids, endoprhins, encephalins and DHEA. All big long words but basically they are your bodies natural feel good factor and anti-depressants. This is whywhen you’ve had a tough day, your feeling sluggish or you just need to ‘clear your head’ that running makes you feel so good. For these reasons and point 3 below running (particularly at a friendly club like PRC) maintains positive mental health and can be valuable in the treatment of depression, anxiety an many other mental health conditions. 3. Friendships and relationships – joining a running club is a great way to forge new friendships and even meet a partner!!! Many friendships, relationships and even marriages have occurred as a direct result of attending a running club. This is also a great way to make you happier (see point 2!!!).  So if you are new to an area, want to meet new friends, get fit whilst having fun a running club is a great way to achieve this.  This can obviously have a ripple effect into other areas of your life and certainly helps you to be more effective in your occupation as ‘ripple’ effects…. 4. Positive body image – as well as feeling great (points 2/3) you will find that regular exercise combined with a healthy, balanced diet will result in positive changes to your body shape. Whatever your goal is such as weight loss, trimming up for the beach, getting in shape for your wedding or working off the fall-out from that all inclusive holiday or Christmas then running is a fantastic way to burn calories.  Even AFTER you have finished running your body continues to burn calories… Double whammy!!

People make weight loss very complicated but at the end of the day it is a basic numbers game!! Remember that calories in versus calories out needs to be matched to maintain a healthy BMI. Running burns calories and if this creates a calorie deficit each day of 300-500 calories then in most cases you lose weight in a gradual and healthy manner. 5. Strength – regular running strengthens and fortifies your body… As long as the training load (see my previous article on this) is sufficient to cause positive adaptations in the body. So for example regular running strengthens muscles – if you carry a higher lean muscle mass then this tissue burns more calories… See point 4 and you begin to appreciate just how powerful exercise is !!

For those with reduced bone density (typically but not always ladies) then running is a form of weight bearing activity which stimulates bone turn-over and this in turn strengthens bones. Regular running also ‘strengthens’ our heart – regular training results in a heart muscle which is stronger and more effective.. And finally it strengthens our mind – that last rep you push out when you didn’t think you could, that last squat you performed when your legs felt like jelly.. they are all examples of mental ‘challenges’ which over-ride our bodies safety valve  -the central governor…

This is just a small overview of some of the many health and wellness benefits of running. I hope you have found this article useful.

For those of you new to running then consider enrolling on the couch to 5k programme at PRC –

And for those who are already training regularly then maintain your consistency in 2020 and aim to push forward by setting new goals and progressively challenging your body to do more

We would like to take this opportunity to wish you all a Merry Christmas and a healthy and prosperous 2020!!

Active Therapy is a specialized clinic of The Running Clinic who are world leaders in the field of injury risk reduction and treatment of running injury. We have completed intensive training over several years and we are experts in running injury assessment and treatment. We have a high level of clinical competence and serve as a reference to other health professionals and contribute to advancing knowledge through scientific research and education.


20% off initial assessment & 10% off follow up appointments

This article was written by Andrew Caldwell – Active Therapy.
Active Therapy are part of our partnership scheme and offer all Penkridge Runners discount.
Located within The Chase Golf Club.
To book or for further info, please contact Jo on 07970110526 or email

Couch to 5k – january 2020

If you want to start running and get fit then email us via our contact page for more details.

Penkridge runners awards night


Light-hearted Categories: 

David Beckham – Jake Curtiss

Beyoncé – Sam Boulton

James Bond – Dave Horton

HRH The Queen – Kathy Parkin


Attendance – Paula Kimberley 

Team Supporter – Shaun Preece

Most Improved New Starter Female

– Sue Jordan 

Most Improved New Starter Male – Ollie Wilcox 

Determination Award – Sam Boulton 

Magic Mile – Ann Marie Jervis 

Most improved Female – Hilary Peters 

Most Improved Male – Kristian Russell 

High Achiever Female – Laura Cahill

High Achiever Male – Gavin Marsh 

Most Inspirational – Rob Jordan 

Run Leaders Female – Clare Griffin 

Run Leaders Male – Simon Howarth 

Coaches Female – Emma Lawrence 

Coaches Male – Matt Wilde 

Choosing the right shoes

Training Shoe Selection

(5 mins read time – grab a drink!!!)

In this article I will address the area of shoe selection for runners and discuss some of the misconceptions that continue to be published despite research evidence to the contrary. So prepare to read this article with an open mind which will probably challenge your belief system and some of the information you may have previously been provided with.  But be re-assured that all the information contained within this article is evidence based and not anecdote and bro-science!!!

How many times have you been told you ‘over-pronate’ and because of this ‘over-pronation’ you need a specific form of motion control or stability type trainer? Well the evidence actually informs us that pronation is an entirely normal part of the gait cycle and’ over-pronation’ has never been shown to be strongly predictive of injury and cannot be accurately defined and pronation rate (the metric of interest to us) can’t even be measured by treadmill analysis.  So why would we want to control it?

Well this all seems to have started historically in the 1940’s with the ‘Wet foot test’ outlined by Harris & Beath which was then used as the basis for shoe selection in the 1980’s and continues to be utilised by many running store retailers and running magazines.   This system assumes that if you have a ‘flat/pronated’ foot   you need a motion control shoe and if you have a ‘high/supinated’ foot you need a neutral/cushioned shoe. We know that research actually suggests that selecting your shoes based upon this analysis system is not evidence based and potentially injurious (Richards et al 2010 & Ryan et al 2010). This system also assumes that ‘aligning’ the lower limb would in some way reduce your injury risk and again there is no evidence which supports this to date!

There is a high degree of variation between us all and mild/moderate pronation is commonly observed.  The key question is not if you ‘over-pronate’ it is more can you CONTROL the tissue loading forces associated with this… And we know that ‘motion control’ shoes don’t actually CONTROL or REDUCE pronation rate (the variable of interest).  In addition most of the key variables which might be of interest cannot be accurately analysed by a running store retailer….

So…… Where does this leave you when you are selecting shoes for running?

Well there are some key points below which may be helpful and that are aligned with current best evidence to assist you in shoe selection.

  1. Comfort – Research does suggest that selecting shoes on the basis of comfort may reduce injury risk but also leads to customer satisfaction and comfortable running! Go for shoes with adequate toe box height and width to allow your foot to function and also ensure you have adequate shoe length to avoid black toe nails! Shoes often feel slightly too big when the foot is ‘cold’ but as you run most feet flatten and broaden so allow for this.
  2. Lightest you can tolerate – Research suggests that for every 100g you reduce your shoe weight you reduce oxygen consumption by nearly 1%. That can equate to 15-20 mins time reduction over the course of a marathon. However you have to ‘earn the right’ to be in a lighter shoe and transition steadily over several weeks (see below).  In most situation you have to progressively transition between footwear when you make significant alteration to their characteristics.
  3. Transition steadily – When changing shoe type then transition slowly. I generally advise 1-2 minutes more per run in new shoes i.e start run in new shoes and swap back and gradually add minutes. I know this might sound fiddly but it will reduce your risk of overload and therefore reduce injury risk.
  4. Only change shoes for good reason – If you want to perform better, you are injured or have a history of recurrent injury then these are good reason to alter your footwear type. If you are happy with your performance and not injured then stick with the shoes you are running in!
  5. Shoe rotation – research evidence suggests that variation of footwear for different types of runs can help reduce injury risk. So for example lighter racer style shoe for shorter/faster/interval runs or track work and SLIGHTLY more supportive shoe for longer runs for example. But try not to make huge variations for example Vibram 5 fingers (minimalist) to Asics Gel Kayano (pronation control/cushioned shoe)

I hope you have found this article useful and informative. Any queries then please send us an email and look out for my next article in December…

Active Therapy is a specialized clinic of The Running Clinic who are world leaders in the field of injury risk reduction and treatment of running injury. We have completed intensive training over several years and we are experts in running injury assessment and treatment. We have a high level of clinical competence and serve as a reference to other health professionals and contribute to advancing knowledge through scientific research and education.


20% off initial assessment & 10% off follow up appointments

For appointments please contact 


Race Dates added for 2020


Walton Wobble 10k – 9th February

Cathedral to Castle 10 mile – 5th April

Chasewater Easter Egg 5k & 10k – 12th April TBC 

Stafford Showground Relays – Mid June TBC

Penkridge Fun Run – 28th June TBC

Cosford Spitfire 10k – early September TBC

Brewood Woggle – end September TBC