AN ESTABLISHED running club in Malvern is launching a new initiative this week to help people move off the sofa and become more active in 2016.

Malvern Joggers, which was set up in 2003 and has 157 members, has taken up the Department of Health Change4Life programme Couch to 5k.

The club is urging adults – whatever their fitness and ability - to dust off their trainers, dig out their track suits and get some exercise around the streets of Malvern over the next few weeks. The aim is for those taking part to work towards doing a 5k park run at Easter.

The programme starts on Wednesday this week – January 20 – at 7.15pm at Malvern St James Sports Hall Café, Barnard’s Green Road, Malvern. Club chairman Carl Flint said there are 30 places for people on the programme and some have already been filled but anyone interested in joining should contact him before Wednesday evening.

“People have to register before Wednesday evening because we don’t want 40 people turning up on the night and being disappointed,” he said.

He explained that the nine-week programme is suitable for complete beginners but anyone who has not done any exercise for years should check with their GP that they are suitable. “If they are really unfit and they have not done any activity, they should go and see their doctor to ask if they should do it.”

The programme will start slowly with walking and short periods of running before building up to the 5k park run. “We are going to lead them very gently through the stages using the NHS guidelines,” said Carl.

The group will have four members of the club to guide them, including Megan Judge who is a qualified Amateur Athletics Association coach and Carl, a leader in running fitness.

“Our club is about helping and supporting people. It does change people’s lives. We are not an athletics club. The newcomers will be split into groups according to ability and fitness and it will be very gentle on the first night. We will build up their strength and confidence,” said Carl.

He pointed out that when people first start running they can get into bad habits and develop poor running styles but the Malvern Joggers would help them avoid this.

Anyone interested in joining the club’s Couch to 5k programme should email Carl at carl@malvernjoggers.co.uk. The cost is £20 – the club’s annual subscription – which will entitle them to continue running with the club after the programme finishes and get discounts from various local outlets.

He advised people to make sure they come along in warm clothing – leggings or tracksuits – and half decent trainers for the start of the programme. He stressed they should be hydrated and make sure they drink plenty of water throughout the day.

The programme is available to anyone aged 18 or over, but they will take 16 to 18 year-olds with written parental consent.

More information about the Change4Life Couch to 5k programme can be obtained by visiting http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

Malvern Joggers meet every Wednesday – whatever the weather – at Malvern St James School in the winter and at various locations around the hills during the summer.

Carl pointed out that if there is a spell of disastrous weather such as snow or ice this winter, he will email the Couch to 5k runners to let them know if the session would go ahead.