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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.
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