Women's Beginning Walking and Running Clinics

Photos from Previous Clinics 2009 Photos: Fall - Spring 2008 Photos 2007 Photos 2006 Photos 2005 Photos 2004 Photos: Fall - Spring 2003 Photos: Fall - Spring Fall 2002 Photos

The Women's Clinic Fall 2010

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The Women's Beginning Walking and Running Clinic may be what you have been looking for. Whether you want to get into shape, improve on your current fitness level or simply work on consistency, this is your golden opportunity.

Select from seven different groups, each one progressing throughout the 12-week clinic. Benefit from the camaraderie and energy of your group and change groups at any time. Get to know others in your group and develop new exercise buddies. Experience how fun walking and running can be and have a wonderful time!

Each week includes a 30-minute fitness talk to help you learn the basics of starting a program and staying injury-free. Following the talk, experienced leaders will guide you and your group through a fun exercise session.

*** Changing lives since 1998 ***
Spring Clinic * March-April-May
Fall Clinic * August-September-October

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Women's Clinic Frequently Asked Questions

1. What is the Women's Beginning Walking and Running Clinic?
   • The Women's Beginning Walking and Running Clinic is a twelve-week clinic that provides a very sensible progression to walking or running at a pace that's safe for everyone. The clinic includes a weekly group walk/run and a discussion on a fitness-related topic such as heart rate guidelines, injury prevention, shoes, safety and much more.
   • It's not a club or a gym and there aren't a bunch of mirrors. It is an opportunity for women to work toward their goals in a very fun, casual atmosphere. Plus, they meet other women with similar goals and they gain new exercise partners.
   
   
   
2. Who is the clinic for?
   • The Women's Beginning Walking and Running Clinic is for women interested in achieving fitness in a group atmosphere and having fun. Working moms, stay-at-home moms, students, career women, business owners and retirees all exercise together and have fun.
   • Individual fitness levels vary from those who are very out of shape to those who exercise regularly and are "chronically fit." Some of the participants may have walked or run years ago and, for various reasons, stopped. Now they want to get back in shape and aren't sure where to start. The clinic gives them a safe, sensible and fun option.
   
   
   
3. When does the clinic take place?
   • The clinic is on Tuesday evenings, 6:15 to 7:45 pm.
   
   
   
4. Where does the clinic take place?
   • Gallagher Fitness Resources, 135 Commercial St. NE, downtown Salem
   
   
   
5. History - When and how did the clinic get started?
   • The first clinic started in May of 1998. Clinic director, Susan Gallagher, is committed to women's fitness and had a vision to help women make a difference in their lives. She wanted them to have the opportunity to experience the many benefits of walking and running, including improved self-confidence. An accomplished runner, Susan was ready for her personal training to take a "back door" and to "give back" to the sport and to the community.
   • Originally, there was only one 12-week clinic planned. It was in preparation for an all women's event in Portland, Oregon called the Avon Running Global Women's Circuit, including a 5K walk or a 10K run. The result has been a biannual 12-week clinic in which hundreds of women have experienced the countless rewards of walking and running. It has become a permanent fixture at Gallagher Fitness Resources and is a favorite exercise option for women in the Salem area community.
   
   
   
6. What are the "Cat" groups?
   • There are seven different groups: four fitness levels for walkers, two transitional levels for those wanting to safely transition from walking to running and one running group for those already running and wanting to improve. Participants choose the group they think fits their ability level and they can change groups at any time.
     
     Leopard: Can walk "safely" but current pace is VERY SLOW.
     Goal: Walk comfortably and consistently, progressing to a 5k (3.1 miles).
     
     Cougar: Currently walks comfortably. Walk pace is MODERATE.
     Goal: Get consistent/get-in-shape. Walk a 5k event.
     
     Jaguar: Very active and walking pace is QUICK.
     Goal: Improve fitness and walk a 5k or 10k event.
     
     Tiger: If you have been regularly walking 15-20 miles/week or more for the past 3-4 months and wish to walk a half marathon, this may be the group for you.
     Goal: Walk the Eugene Half Marathon.
     Please Note: The Tiger group is only offered in the Spring clinic. It is intended for those who have been walking very consistently or who have already walked 10k's, half-marathons or more within the past 6 months prior to the start of the clinic. The training plan for this group requires significantly more mileage than the other three walk groups. If you have concerns about your ability to safely be in this group, please contact Susan directly.
     
     Panther: Currently walking and wish to sensibly transition to running.
     Goal: Complete a 5K (3.1 miles).
     Criteria for Panther group:
     Walk 30-45 minutes, 3-4 days/week for 8-12 weeks prior to the beginning of the clinic to ensure a safe and enjoyable transition to running.
     
     Cheetah: Currently running some. Active 3-5 days/week.
     Goal: Complete a 5K run or walk/run a 10K.
     
     Bobcat: Currently running 3 or more days/week.
     Goal: Run a 5K or 10K Race.
   
   
   
7. How much does the clinic cost?
   • New Participant $100
   • Women's Clinic Alumni $90
   • Register early and save!
   
   
   
8. How do I register for the clinic?
   • Registration forms are available at Gallagher Fitness Resources, 135 Commercial St. NE, downtown Salem
   • Register online at www.ActiveSalem.com/clinics
   
   
   
9. More information
   • For more information, call 503-364-4198 or e-mail Susan@ActiveSalem.com.

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