Women's Beginning Walking and Running Clinics

Photos from Previous Clinics Fall 2006 Photos Spring 2006 Photos Fall 2005 Photos Spring 2005 Photos Fall 2004 Photos Spring 2004 Photos Fall 2003 Photos Spring 2003 Photos Fall 2002 Photos

The Women's Clinic Fall 2008

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

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 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, without straining. Develop a routine with group support.
     
     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).
     Recommended preparation for Panther group:
     Walk 3-4 days a week for 4-6 weeks
     
     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 $85
   • 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.

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