contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.


123 Street Avenue, City Town, 99999

(123) 555-6789


You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.


Club10k Wellington

Looking After Yourself

Over the 2 months with Club10k you are going to feel like a focused athlete, you'll have a higher level of motivation, you'll be training to levels that will help you grow and you'll find a new belief in your ability. We love this stuff, it's what we are all about but there is one thing that can instantly take you away from this amazing place. Injury.

There are a couple of things we can do to help reduce the chance of injury: Stretching and finding out where our weak areas in our body are.


Your body is about to start running which will deliver many benefits but running does put stress on your body which can cause muscle soreness. 

Stretching is vital to help remove soreness and prevent injury. Our coaches will be taking you though stretches at the end of the sessions we do together but we want to make sure you are doing them when you are doing your own sessions. 

Download a stretching guide for runners here: Stretching Guide

Print off and keep it somewhere close by. You now have a plan that will help you look after your body as you get into running. We can't stress how important it is that you do them!. While we'd love to promise that you won't experience any soreness - we can't. The good news is that stretching will help remove some soreness. By the end of this you may even enjoy the feeling as it is a reminder of how your body is working and getting stronger.


Over the years that we have been doing our programmes we have found that we get about a 10% non-completion rate due to injury. While some of these injuries come from freakish accidents, the majority are injuries that stem from muscle imbalances that can be avoided through specific strengthening work. We want you to be aware of this and make sure you do all that you can to complete your goal without injury. 

One of the best things you can do for you body either now is to get a Muscle Balance Test done.
Here's what a leading physio says about a Muscle Balance Test:

'The human body is a finely tuned machine and is designed to move effectively and efficiently. Often due to work, leisure or sporting demands we place extra strain on specific muscles, joints, tendons and ligaments leading to an 'imbalance' of specific muscle groups.  A muscle balance assessment is designed to assess your posture, muscle length, strength and movement patterns.  The aim is to improve your running efficiency and create the best possible platform for you to start your running if you are a beginner or working on a PB if you are an advanced runner.' - Gillian Radcliffe

We can't recommend this highly enough!

The physiotherapist will spend time with you doing a Muscle Balance Test which will identify any areas of weakness you may have. They will then give you exercises to do that will cater to the specific needs of your body which you can do in conjunction with the Get up to Five programme. This will hugely increase the chances that you will remain injury free over the next 2 months. 

To book a Muscle Balance Test:
Capital Sports Medicine:
Book an appointment with physio: Hazel Lund
Mention you are with Get up to Five/Extra Mile Runners (so they know the programme you are doing)
Call: 04 499 5732
Cost: $100
Location: Level 5, 187 Featherston Street

What to take with you to the assessment:

  • Appropriate exercise clothing 
  • Running shoes 

Pre-Exisiting Conditions or previous injuries

If you have a pre existing medical condition or have struggled in the past with injury, do seek advice from a medical professional before you start this programme.

Get in touch with us and we will send you the programme that you can show to your GP, physio, or other specialist so they can give you guidance on this. 

© Extra Mile Runners 2014-forever all rights reserved.
Site Design: