This guidance is aimed at all members of the club of every standard, but is particularly relevant to new members. It aims to provide all runners with tips on safer running, both on club runs and when undertaking individual training runs.

It does not include information on activities such as warming up or cooling down which are an important part of injury prevention.

• Never run if you are feeling unwell, unfit or are in any way injured.


• If possible run with a partner and tell someone when and where you are going.


• Wear bright and reflective clothing when running in the dark, including at dusk and dawn. At the very least wear light coloured clothing.


• Avoid hooded tops, caps or anything else that restricts your vision.


• A secure pocket or bum bag is a good way of keeping things out of sight and safe.


• Do not wear headsets as your hearing makes you aware of your surroundings and warns of danger such as oncoming cars. You will be oblivious to car horns or shouts of “watch out”.


• If you have asthma ensure that you take your reliever inhaler with you.


• Carry a noise maker or pepper spray (and know how to use them).


• Carry identification, i.e. name, phone number (i.e. on a shoe label) and any special medical information. On a long run it is also advisable to carry change and a mobile phone.


• Try not to frighten other pedestrians by running right up behind them.


• Run facing the traffic as much as possible.


• Stay on the path if possible, as runners who run on the road can be difficult to see and unpredictable to a motorist.


• Never expect a motorist to know where you are going to run and always use the “look thrice” rule when crossing a road.

Bitton Road Runners have a number of organised regular routes which are used on club nights, however these are limited in winter because of the need to run in lighted streets and do include underpasses and dark areas, therefore following the club routes during club evenings and keeping together in groups is important for safety.

When undertaking individual training runs:

• Number one priority is to always plan the route carefully to avoid getting lost and take into account the ability of the people running with you.


• If possible avoid areas where there maybe potential trouble, i.e. underpasses with gangs of youths hanging around, unlit areas and deserted areas after dark.


• Vary the route if you run regularly.


• Circular routes are safer because you don’t have to retrace your steps.


• If possible check the route beforehand, check if other people are using it which is a good sign.

It is best to run in groups for a variety of reasons, the most important being safety in numbers.

• Never leave a group member behind not matter what their excuse is i.e. they think that they are holding up the rest.


• Always look out for the well being of your group members particularly if they are new.


• Generally one person should lead and use one good runner who will monitor the group and keep with stragglers.


• Count the numbers in the group and regularly recheck the number to ensure that they all stay together.


• When running in pairs or a group, exercise extreme caution if you are running side by side. The runner on the extremity can be in grave danger of sudden impact from cars in virtually every type of road, but especially on country roads.


• When running closely packed together, be aware that your vision of obstacles, such as the path level dropping is blocked by the person immediately in front of you.


• Keep reasonably well apart so that you can see what is coming. Warn others in the group of any danger such as changes in path level, bollards, oncoming cyclists etc.

Do not run in icy conditions, believe it or not runners slip on ice and be aware of freshly fallen snow, it can be slippy and covers trip hazards such as uneven ground.

• Wear clothing in layers so as to trap a warm layer of air, but avoid overdressing.


• Do drink adequate amounts of water as you will still sweat and need to replace lost fluids.


• Consider carrying/wearing a hat and gloves in winter conditions, as you may not need a hat whilst running, but you could freeze without it if you have to stop, i.e. because of injury.


• It is worth remembering that the body loses much of its heat from the head.

• Make sure that you are well hydrated before going out on a run in summer even when the sun is not shining.
• Take adequate drinks with you and replenish if necessary.


• Warm muggy conditions induce excessive sweating and you need to take on sufficient drinks to combat this.


• If you fell dizzy, nauseated, as if you have dry skin or chills, stop running, get a drink and look for some help immediately.

• Always stay alert when running; the more aware you are of your environment the less vulnerable you will be.
• se your intuition about a person or area, avoid if you are unsure. Ignore verbal harassment and use discretion in acknowledging strangers.


• Keep your distance and keep moving rather than trying to defend yourself if approached by someone who is drunk or aggressive.


• Report any incidents immediately to the police.


• Beware of any dog, give them a wide berth if you can and avoid running up behind horses, use discretion when passing them.


• If you are running on the road and an approaching car is not giving you a wide berth, do not hold your ground, swallow your pride, get off the road and live to run another day.


• If a car appears to be following you at slow speed and you consider it suspicious, run calmly to a public building and call the police.

http://www.suzylamplugh.org
http://www.london-marathon.com
http://www.rrca.org
http://www.coolrunning.com

Safe Running!

Ron Shannon