Training


Author: John Turner, Secretary and i/c Training and Events
Date: 30.09.2005
Revised: 14.03.2006 by Max d'Ayala
Updated: 07.12.2012 John Turner, i/c Training

Running Safety

Club Training Sessions

General
Club members train at their own risk. Most training sessions take place on well-used roads, tracks or footpaths, but may occasionally take place at locations that have not been used before. It is the responsibility of each member to determine if the terrain, weather, light level, training distance, etc are suitable, both before and during training runs.

Warming up and Down
Members should gradually decrease their effort towards the end of a training run or go for a jog afterwards so that they finish feeling relaxed, comfortable and neither too hot nor too cold. This should then be followed by several minutes of appropriate stretching

Members are requested to wear reflective bibs or fluorescent clothing for club training at night. These are available free of charge from club stock at the Paradise Centre. It is also advisable to wear white or a light colour under the bib to be visible when not running in artificial or reflected light. Armbands and similar items with flashing red lights also show up well. Fluorescent items show up particularly well during the twilight hours.

Audio Devices
The use of any ear devices that inhibit hearing are not permitted during club training runs and races.This is because such devices an prevent the wearer from hearing traffic, especially from behind, and also warnings from other runners.

Road Running Safety
It is safest to face on-coming traffic (except on blind corners) and avoid dangerous situations by moving on to the verge, where on-coming vehicles are unable to, or reluctant to, move out. Take care on verges as they often have concealed detritus of discarded bottles and cans, deep ruts etc. Sometimes it is best just to stop on the verge until the danger has passed. Even if facing on-coming traffic, particularly beware of cars overtaking from behind because they will swing out to your side of the road and their sound will be masked by the car they are overtaking. Avoid busy roads and if there is traffic approaching from either direction, run in single file. Always be vigilant, for yourself and others, of all evolving traffic situations.

Training when dark on Tuesdays and Thursdays
Members are requested to wear reflective bibs or fluorescent clothing for club training at night. Reflective bibs are available free of charge from club stock at the Paradise Centre. It is also advisable to wear white or a light colour under the bib to be visible when not running in artificial or reflected light. Bright armbands and similar items with flashing red lights also show up well. Fluorescent items show up particularly well during twilight.

Insurance
Members are not covered by any sort of personal accident or injury insurance during training sessions organised by the Club. Members requiring such cover must make their own insurance arrangements.

UK-Athletics and ARC provide Public Liability Insurance for club members during training sessions. What this essentially means is that if by our negligence a third party is injured, or property is damaged, we will be covered if someone makes a claim against us.

UK-Athletics insurance details:

http://www.uka.org.uk/governance/insurance/

ARC insurance details:

http://www.runningclubs.org.uk/insurance_liability_summary_2012_13.pdf

Training at Night - Common Sense and Courtesy Guidelines

Members are reminded to observe some basic precautions and courtesies when running at night:

1. Wear high visibility clothing such as a reflective jacket, reflected bib, reflective strap and/or a white T-shirt. This is particularly important when you have to run on or cross roads. Also so that pedestrians can assess that you are a fast moving runner when approaching them.

2. Avoid running side by side if there are nearby pedestrians using the footpath.

3. Avoid running too close to and startling pedestrians, especially from behind.  They may not hear you coming and change direction without warning so give them a wide berth to avoid a collision. If this requires running into the road, always first check for traffic, especially from behind.

4. If there is an elderly person or lady by themselves, they may feel threatened by hearing or seeing you running towards them so try to cross over to the other side of the road well before you pass.

5. If running in a group, this can be intimidating to pedestrians so always give them a wide and early berth. Also, be sure to remain alert and aware of safety issues.

6. Avoid running too closely to the runner in front or you may not see small obstructions which can cause you to stumble or trip.

7. When crossing roads, do not follow other runners. Make your own judgement for when it is safe to cross.

8. When crossing roads or running off pavements, do not cause vehicles to brake or swerve.

9. Beware of icy patches, especially on corners.

10. If running on unlit roads/lanes/droves, run in or near to the middle (there are less undulations) until you are sure an oncoming driver has seen you (should dip lights) and then, in good time, move over near to the right edge. If necessary, slow down or stop to avoid stumbling on the edge. After moving to the side to let a vehicle pass, allow for it (especially tractors) to be towing an unlit trailer, implement, or other vehicle before resuming your run. Take great care on bends and corners as approaching drivers will not have much time to see you. Stay on the safe side of the road.

11. Also on unlit roads and/or those without a pavement, beware of vehicles from behind, particularly if there is more than one and/or if one is overtaking another.

12. Beware of cyclists, especially without lights, riding on pavements and footpaths.

13. Don't wear an earpiece - if you are listening to music you might not hear approaching traffic or warnings from other runners.

 

100% TRAINING TO IMPROVE QUICKLY
(coaching tip based on long Sunday run)

 
SUNDAY - This is the Long Run Day, and the foundation of your schedule. Whatever your distance this is seen as the 100% measure.
As this is increased so your weekly training increases with it.
 
MONDAY - Recovery Run, 40% of Sunday's distance. Easy pace.
 
TUESDAY - 50% of Sunday's distance, half of which should be covered with a series of efforts of 1 to 5 minutes with half the effort time as recovery (e.g. 8 x 2mins fast, 1min jog recovery between).
 
WEDNESDAY - Medium Run 75% of Sunday's distance. Steady pace.
 
THURSDAY - 60% of Sunday's Distance. Including a sustained effort of between 10 & 25 mins (possibly a fast back to home or clubhouse) or, 2 or 3 x 6 to 9mins with just 2 mins recovery.
 
FRIDAY - 50% of Sunday's Distance with Fartlek, varied distances from 200m to 1 mile at varied speeds (Sprint, Race pace, Steady, etc)
                N.B. If racing on Sunday Friday should be 40% Easy.
 
SATURDAY - Rest Day
Here's hoping you have some success and find this 'Rule of Thumb Schedule' helpful. Good Luck.

WINNING WAYS   www.winningways.org.uk

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 Last updated 01/06/2007

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