Crowborough Runners Is Launching Couch to 5k on 6th April 2026
Crowborough Runners is adding Couch to 5k to its weekly programme from 6th April 2026 for those that:
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Want to start running and want to know the best way to do so
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Have tried this programme before and didn’t complete it as they found doing so alone not much fun, or would like to do it again.
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Fell out of love with running a while ago or are returning from injury and are looking for way an easy way back in.
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Or are just wanting to set themselves a goal to aim for.
Part of the NHS Better Health – Lets Do It initiative, Couch to 5 is an excellent way to improve fitness and reset mental health even for someone not interested in taking up running seriously. It is something absolute beginners can successfully complete, irrespective of age or current level of fitness.
Completing this programme with Crowborough Runners, using a walk-run approach, consisting of two sessions a week, with rest days in between, members will be running 5k in 9 weeks, It also means that they will benefit from the experience of England Athletics qualified coaches whilst enjoying their running journey along with other like-minded people.
Held at the track at Goldsmith Recreation Ground on a Monday and Wednesday at 6:30 pm, each session will last between 30 – 40 minutes.
The cost is only £45, which will be your membership fee for the year-ended 31st March 2027 if you decide to join the Club at the end of the 9 weeks
To register contact info@crowboroughrunners.org.uk
January 2025 - A New Year - A New Dawn
ESSCCL - Seaford Head
Despite it being a very cold and windy day 43 plucky souls from Crowborough Runners were on the start line on 11th January 2026 to face the challenge ahead.
It has to be said that some parts of the course required the expertise of a mountain goat. In the words of Team Captain Bryan Tapsell, " My word, that was extreme wasn’t it. The wind was ridiculous and some of the downhills were a tad tricky”. Nevertheless, all who started survived and thrived and put in another great performance for the Club.
It was 4th place this time out, which is nothing to be sniffed at, putting the Club in 3rd place overall with everything still to play for.
Marathon Workshop
On the 26th January 2026 the Club held the second in this year's series of marathon workshops hosted by Club member Janie Perry, sports nutritionist and Abbotts major medal holder.
As a small group it worked brilliantly with Janie able to focus on each runner’s individual needs on the basis of training load and race goals. Points to take away were:
Fuelling for training
- For easy runs of 45 minutes or less, you probably don’t need to fuel beforehand.
- For runs one hour-90 minutes, eat before and/or take on fuel (one to two gels depending on effort)
- Once you’re running 90 minutes or more, eat before and aim for a gel every 30 minutes from the start. If racing, you may need more depending on pace and intensity.
Race week build up
- In the three days before a marathon or ultra, gradually shift towards a mainly carbohydrate-based diet to optimise glycogen stores. Just swap out the fibre, protein and fats for carbs.
During the race
- Aim for 60 to 90g of carbohydrate per hour from the start.
- If taking more than 60g per hour, use products containing glucose or maltodextrin plus fructose to increase absorption.
- If staying around 60g per hour, glucose or maltodextrin alone is sufficient.
Electrolytes matter
- Aim for at least 200mg sodium per hour in a marathon or ultra.
- Requirements may increase if you are a salty sweater or racing in warm conditions.
Recovery
- Replenish glycogen and support muscle repair with a carbohydrate and protein snack soon after finishing. Examples include a cereal bar with a protein shake, a bagel with peanut butter, or chocolate milk.
780 Miles Later
Many of the Club’s members are regulars and you won’t find a more enthusiastic Parkrunner than Club member Julie Erxleben.
It all started for Julie in October 2018 when she, with her friend Jayne Meyers, partook of Parkrun for the first time. Since then Julie has been a regular at her home turf of Dunorlan Park not only as a runner but as a volunteer. Come rain or shine, you will find Julie on the start line. No matter what the conditions. She is an aficionado and past master of the “sheep dip“, the “mudslide” and all the other obstacles the course is known for and there is always a sprint finish. This dedication meant that Julie celebrated her 250th Parkrun on 31st January 2026, which in old money is after completing 780 miles. There to celebrate were, as always, her mate Jayne, together with Steve and Marie Bolton.
