We support mums, dads, sons, daughters, individuals, enthusiasts, groups, communities, schools and business to get moving and be more active.

We especially enjoy being active outdoors and helping others to achieve

the same positive experience.


Walking and cycling are good for our physical and mental wellbeing. Switching more journeys to active travel improves health, quality of life and the environment.


UK research found that active commuting is positively associated with wellbeing and is associated with a reduced risk of feeling constantly under strain and being unable to concentrate compared to car travel.


CTL facilitates incorporating walking or cycling into daily routines as this is the most effective and simple way to increase physical activity.


All adults should aim to be active every day. Over a week, activity should add up to at least 150 minutes of moderate intensity activity in bouts of ten minutes or more.


Active travel and moving more at work minimises the amount of time spent sedentary (sitting) for extended periods. CTL Active support individuals, businesses and groups to make simple changes to improve health and wellbeing.






  • Daily physical activity can lower the risk of depression and dementia by approximately 20% to 30% for adults.

  • There is approximately a 30% lower risk of colon cancer and a 20% lower risk of breast cancer for adults participating in daily physical activity.

  • 30% to 40% lower risk of type 2 diabetes in at least moderately active people compared with those who are sedentary.

  • 20% to 35% lower risk of cardiovascular disease, coronary heart disease and stroke.



One of the easiest ways to get more active, lose weight and become healthier.

Ideal for all ages and fitness levels to be more active.

Walk at an average speed of 4 mph to loose 400 calories in 60 minutes.

Count your steps with the help of a pedometer to determine how many calories you are burning and how much more you need to burn.


1 mile = 2,000 steps and 100 calories burnt

1 pound = 3,500 calories

To loose 1 pound a week you need to loose 500 calories a day

So 10,000 steps a day can help you burn 1 pound a week


TIPS to start walking more

  • walk part or all of the way to work

  • walk your children to school

  • Use the stairs not an elevator

  • park your car further away from your destination

  • walk in your lunch break


TIPS to make walking more fun

  • listen to music

  • walk with a friend

  • use a treadmill when its cold

  • change your routes - find a nice park

  • wear comfortable, well supported trainers

  • dress in comfortable clothing to allow free movement


TIPS to make walking an effective activity

  • look 100 feet forward

  • tighten your abdomen and squeeze glutes

  • begin with 15-20 mins 3 times week

  • build up to 30-60 mins every day



Regular running can reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost your mood and keep your weight under control.


A successful program for those wishing to get into shape - perfect for any group of friends, colleagues, family, Race for Life participants and other like minded people.


This 9 week programme is designed for beginners to gradually build up their running ability, so that they can run 5K without stopping. It begins by incorporating longer periods of walking with shorter periods of running. Each week you'll complete three sessions (*one coached by CTL Active) a little more running and a little less walking - and at the end of 9 weeks, you'll be ready to run 5K.


Tips on progression


Try to allocate specific days of the week for your runs, and stick to them


Rest days are critical - allowing joints to recover and muscles to repair

and strengthen


Wear running shoes with good foot and ankle support

Always do the the five-minute warm-up walks


You will have good runs and bad runs - remember even a bad run is

good for you


All participants receive:

  • a training plan

  • weekly CTL Active coached group workouts*

  • feedback and adjustments to your plan

  • private Facebook Strava group for ongoing support


Velo Runner is a friendly, independent running and cycle store - our staff are keen runners (half marathon, triathlon, club and Park Run) and experienced cyclists (road, MTB, sportive, chain gang, leisure, charity and family events).


Velo Running Group

An established Friday Five (5K Run) group departs weekly from the store - see our events page and Facebook for more details (longer distances also included).


Ideal for both experienced runners looking for an extra training session or those who are newer to short distance runs and looking to get established (two starts depending on ability on the day).


Getting active is our primary focus but sharing information about local runs, upcoming events, running tips and comparing accessories continues after the Friday Five with some welcome social time.


Drop by to share your latest achievements and future goals - every on is very welcome!


Book a CTL Active adviser to visit your workplace or community group to establish your own running group.

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