JOGSCOTLAND

Jogscotland is a running programme for over 18's based on the principles of making fitness fun and accessible. Whether you are training for your first race or you are trying out jogging for the first time, our jogscotland programme is very successful and is a great way to get fit, meet new friends and get out into the great outdoors.

Who is Jogscotland for?

Jogscotland is for anyone aged 18+ who wants to improve their health and wellbeing by taking part in an exercise programme which progresses gradually, and is delivered by trained jog leaders who offer guidance and support. There is no upper age limit on being part of Jogscotland.

Do I have to be fit before I start at Jogscotland?

No, Jogscotland is designed to help inactive people get active. We do recommend that, ideally, you should be able to walk for 30 minutes at a pace that makes you slightly breathless before you start the Jogscotland beginners’ sessions. If you want to build up to that level, some of our groups offer a 10-week walking programme to help you prepare to jog.

If you have any pre-existing medical condition that might affect your participation in an exercise programme, we recommend a check up with your GP before you start.

Won’t I hold everyone else back?

No. At Jogscotland, every single person who wants to come along and take part is an important member of the group. There is a warm welcome for everyone, including complete beginners who have never run before and are starting from scratch. Lots of other people will be in the same boat as you, or will have been there themselves not so long ago. Our jog leaders are specially trained to support people of all levels of fitness to exercise at a level that is appropriate for them, and you’ll find that your fellow group members have the same friendly, welcoming attitude to new members.

How can it help my health?

Being more active can have specific health benefits by reducing the risk of:

heart disease, high blood pressure, and strokes, certain cancers, osteoporosis, diabetes, and obesity.

It can also:

• Relieve depression, anxiety, and mood swings
• Prolong your independence as you grow older
• Give you more time for yourself

We offer the following levels across our sessions at Motherwell and Airdrie;

Beginner

To start our beginners’ classes comfortably, we recommend that you should be able to walk for 30 minutes at a brisk pace (one that leaves you slightly short of breath).

At your first session, you will aim to alternate 30 seconds of walking and 30 seconds of jogging for 10 minutes, with a warm-up at the beginning and a cool-down at the end.

By the end of the 10 week block, you should be able to jog continuously for 30 minutes. You can then progress either to intermediate, or intermediate two, depending how quickly you are comfortable progressing, and how many times per week you are able to jog.

Intermediate One

We recommend that you should be able to jog continuously for 30 minutes before starting an intermediate session.

At your first session you will aim to alternate 10 minutes of jogging with 5 minutes of walking, repeated three times. There will be a warm-up at the beginning and a cool down at the end.

By the end of the 10 week block, you should be able to jog continuously for 40 minutes.

Intermediate Two

These classes offer a faster progression for people who can already jog continuously for 30 minutes.

At your first session you will jog continuously for 30 minutes, with a warm-up and a cool-down.

By the end of the 10 week block, you should be able to jog continuously for one hour.

Intermediate Three

We recommend that you should be able to jog for one hour or 10k before starting an advanced group.

At your first session you will aim to jog for 45 minutes, with a warm-up and cool-down.

By the end of the 10 week block, you should be able to jog continuously for 70 minutes

Advanced

We recommend that you should be able to jog for 1.5 hours or 10 miles/15k.

At your first session you will aim to jog for two 30 minute sessions with a 5 minute walk in-between, with a warm-up and cool-down.

By the end of the 10 week block, you should be able to jog continuously for 90 minutes.

HOW TO BOOK!

 As part of an exciting update to our booking system, customers are now able to check availability within our Jog Scotland programme and arrange bookings at the click of a button. Please click on the link below to get started or log in to view any existing classes or progress.

In the event that you are unable to book online please contact our friendly Membership Team via the Live Chat function on our website or app, via email to ActiveLessons@northlan.gov.uk or by calling 01236 341969. If the level you are interested in is not currently available, please check back with us again soon.

Jog Scotland NLC Membership

For more information visit:  http://www.jogscotland.org.uk

Jogscotland Runners Stories

LIZ – JOGSCOTLAND

I joined Jog Scotland around Easter 2007. I was 53 years old and had never run before apart from trying to catch a bus. Initially, I really didn’t fancy it much, as firstly I didn’t want to get my hair wet if it was raining, and secondly the fact I had no prior experience of running!

After successfully completing the first block, I then decided to move up to the end game of running 20 minutes after a 10 week block. Much to my surprise, I also successfully achieved this block, but decided I needed to attend two nights a week in order to maintain this. On reflection, it was at this point I was beginning to get hooked. I was running not with my friends as they were all in different groups, but with people at a similar pace to myself. I was purely running for increasing and maintaining fitness at that time and was beginning to look forward to the continuing challenge. I continued gradually moving up the groups after repeating some a few times (I admittedly like to be in my comfort zone). My initial goal was to run a 5k and it wasn’t long before I did, thanks to the progressive Jog Scotland programme, I completed a 5k in 2008 in around 37 minutes. There was no going back now!

To date, Jog Scotland has helped me to achieve 2 half marathons, one when I was 59 and another when I was 64 (I managed to achieve this after having not run for a period of 8 week due to a major operation). Obviously taking advice from the doctors who stated I could start again after an 8 week period. Over the years I have recognised that I run at a pace of eleven minutes per mile or seven minutes per kilometre. This pace of mine does not get any faster, however; over the years I have not slowed down either. My half marathon times were exactly the same despite being 5 year apart.

Finally, I would never have envisaged that I would be running regularly at the age of 65, yes there are people older than me, and alongside friends. The Jog Scotland programme undeniably works no matter your size, shape, age or indeed your mental well-being – we all have the same goal of maintaining a healthy well-being and ultimately to enjoy. I am thankful to the Jog Scotland community to welcoming me and supporting me over the past 12 years.