135 Commercial St. NE
Salem, OR 97301

503-391-5881 fax
10-6 M-F
10-5 Sat
Closed Sun

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Apr 19: Hop Hop Half Marathon

Apr 19: Girls on the Run 5K

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Women's Beginning Walking and Running Clinics

The Women's Clinic Spring 2014

Photos from Previous Women's Clinics

Women's Clinic Video, courtesy of Susie Rivard, New Balance

Printable Registration Form (PDF)
Printable Registration Form (HTML)

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

Select from six 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

WHO Women 18 and over interested in achieving fitness in a group atmosphere and having a whole lot of fun!
WHAT A 12 week clinic to help you comfortably progress to walking or running at a pace that's right for you. Weekly group walk/run and discussions on training, injury prevention, shoes, safety and much more.
WHEN Tuesday evenings from 6:15-7:45 p.m. Mar 4, 2014 through May 20.
Come prepared rain or shine, to walk or run the first day.
WHERE Gallagher Fitness Resources, 135 Commercial St. NE, Downtown Salem
COST New Participant $110
Women's Clinic Alumni $100
Register by 2/18/14 and save.

Registration Non-Refundable, Non-Transferable, Limited to First 100
TO SIGN UP Fill out the form -- PDF or HTML -- (please print clearly) and drop it off or mail it with a check (payable to GFR) at:
Gallagher Fitness Resources, 135 Commercial St. NE, Salem, OR 97301.
Late Registration Fee applies after Tuesday, Feb 18, 2014.
QUESTIONS 503-364-4198 or Susan@ActiveSalem.com

Photos from Previous Women's Clinics:
2013 Photos: Spring
2012 Photos: Fall - Spring
2011 Photos: Fall - Spring
2010 Photos: Fall - Spring
2009 Photos: Fall

Gallagher Fitness Resources Women's Clinic Video, courtesy of Susie Rivard, New Balance - 15 minutes:

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?

  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 six different groups: three 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.

      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. Note: if you are out of shape and try to start running before you have been walking regularly for a few weeks, you will struggle.

      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 $110
    • Women's Clinic Alumni $100
    • 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

Quotes from Clinic Participants

  • "I wanted to thank you for your Women's Clinic. I had a great time and I look forward to my first 5K. Thanks for helping me reach my goal, the rest is up to me!" - Gayle
  • "Great group. This has given me confidence to continue. There are moments when I actually believe I can be a runner." - Sherrill
  • "I've had a great time! I started out planning to just walk but ended up running and I like it. I've met new friends and have gained confidence in myself. I ran my first 10K last week - never thought I could - it was really fun. I hope to do more runs." - Diane
  • "I have really enjoyed this class. It is very motivating and making new friends is an added bonus. I never thought I'd see the day I'd run more than 5 minutes." - Kathi
  • "Great way to improve on what you are already doing in terms of walking or running." - Karen
  • "I want to thank you so much for what you did for me. The class was wonderful and the instructors were as well. I learned so much. Thank you again." - Gwen
  • "Thank you for all you have done to help me enjoy exercising again." - Karen
  • "Thanks Susan for a great clinic experience. I wasn't able to come as often as I wanted to because of illness and work conflicts. But I really got a lot out of the classes that I did make. Thanks again." - Kelly
  • "Thank you. I appreciate it. I really value your clinic. I feel so proud of myself when I complete my runs. My body is slowly BUT surely becoming mine again. Thank you." - Jill
  • "Thank you for this wonderful, safe program and also for your energy." - Karen
  • "The most important thing I learned in this class is that I have given myself permission to do what works for me. I have really learned to listen to my heart, lungs and legs and slow down my pace if I want. I don't try to keep up with someone else. I now give myself permission to have an easy day if I want (or push myself). At this point, I have given myself permission to walk the uphills and run the downhills, when I want. I think this is a much better recipe for success than thinking that I have to jog 2 miles from the first day I start out again. I wish I had had this kind of class when I was in college and trying to jog. Thank you for helping me realize that I can do this exercise in a way that works for me and thank you for the weekly assignments." - Jannie

Printable Registration Form (PDF)
Printable Registration Form (HTML)

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