KUHAC Runner Safety Guidelines

KUHAC Runner Safety Guidelines

Club run is meant to be an enjoyable experience and the chance to catch up with your running buddies but there can be problems during a run – whether the cold, the dark, uneven pavements, stray dogs or stroppy locals – so you need to stay in touch with your friends and not let other club members get isolated. The Kavalier is there as a back-stop but can only do so much: what follows are suggestions that will help to keep everyone safe.

Check the route

Lisa will put the three options up well in advance of Thursday so please take the time to decide which one you want to do and familiarise yourself with the route. If you don’t use Facebook, please arrange for someone to email the routes to you.

If you are one of those runners who likes to make their mind up when you get to Costello, then please check out all the options. Maybe take a look at the people who have chosen each one and decide if there are some that you know their usual pace and that you will be comfortable if you run with them.

If you are moving up to a longer distance, don’t be afraid to ask one of the more experienced runners if they would run with you on your first try at 6 or 8 miles. We have all made that step up and most people are happy to lend a hand.

Add-ons

Should you decide to run to Costello, add on additional miles or run home afterwards, this is all done at your own risk.

If you decide to add on more miles then let the leader of your group know before you leave so that they will not be looking for you at the end of the run. Our advice would be not to do this on your own.

Street wise

Wherever possible avoid confrontation with other members of the public and do not respond to banter, especially from young lads on bikes.

On dark nights, wear reflective clothing and lights if you have them (well worth buying) and consider carrying a mobile phone.

Pre-run briefing

Please try to gather in the car park by no later than 06.25 so that we have time to sort into groups

Whoever is in charge that week – David, Paul or Tom usually – will separate the runners into three distinct groups for the short, middle and long routes.

One person in each group will be designated the run leader and they will decide, based on numbers attending, if the group can be run as one, two or three pods, based on the expected pace of those running.

So, just for example, within the middle distance we could end up with three pods running fast, medium and slow paces and potentially the short and long routes with just two pods running quick and slower or quick and an average pace

Each running pod MUST have a minimum of three runners in it and at least two of them should know the route. If there are only two runners then they may need to drop down into a slower pod.

We know that for some of you, the Thursday run is part of your training for a marathon or half-marathon but please remember it is intended to be a social club run so be prepared to be flexible.

During the run

If, during the club run, a runner becomes injured and needs to return to Costello, it would be sensible if at least two others return with them, accepting the fact that their run will be interrupted but prioritising the safety of the injured runner.

If someone is struggling with the pace then they need to let the people around them in their pod know and everyone needs to slow down to that person’s pace or, if too slow, then they should wait for the next pod behind to catch up. If this only leaves one or two runners we would prefer it if they didn’t run on their own and would encourage them to accept that sometimes a run doesn’t quite work out as you’d hoped.

Potential members doing a trial run

Assuming they contact him in advance, via the website, as most do, Paul will have discussed with them the distance they will want to try and their previous experience (10K or parkrun time). He will have urged them to read this section on the website so that they are made aware from the beginning that the club places a high priority on runner safety.

On the evening, they should be introduced to whoever is leading that particular distance and he or she should make sure the rest of the group know that they have someone new trying out the distance so that they can keep an eye on them for pace and also make them feel welcome to the club.

It would be a good idea, assuming they are present, if the men’s and women’s captains try to have a word with any potential new recruits – perhaps just to mention other options available to them such as hill and track training.

Kavaliers

It is Paul’s responsibility to put a rota on the website showing who will act as Kavalier for each of the three runs for several weeks ahead. Lisa can then add their name to the weekly information she publishes about the routes.

It is, however, the named Kavalier’s responsibility to find a replacement if they find that they are no longer available to run on that particular evening. An easy way is to look a few weeks ahead on the rota and ask that person if they will swap. They should then contact Paul so that he can make the necessary changes to the published rota.

If the Kavalier has to drop out at short notice, and has no time to arrange a swap, then he or she should contact Paul who will try to fill the vacancy.

Note that the three Kavaliers each carry a bag with basic first aid supplies.

Step up, trail and other runs

Anyone who puts a message on the KUHAC Facebook page inviting people to join a run should, as well as advertising the date, time and meeting place, also make it clear what paces can be accommodated (9:30 to 10:30 minutes per mile, for example). This will ensure that only those who are capable of the pace will put their names down.

It is then the organiser’s responsibility to look after all that turn up to ensure that no one is left behind. It would also be useful to post the intended route and to make clear, for example, if part or all of it will be off road.