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Advice for Running/Training with ERN

Here are a few suggestions for running whilst out with the club, all common sense and based on the practical experience of club members.

When running with ERN it is your responsibility to make sure you know the route planned. Make sure you …

• Check out the website for information about the routes so that you know where you are going. This means that if the group splits you know how to get back to the start again, please do not rely on someone else to know where to go.
• On group runs, the group may disperse as the run progresses. Plan in advance to run with at least one other person who is at a similar pace to yourself, so that you start and finish together and so that you don’t end up having to run on your own. Ensure that at least one of you is familiar with the route.
• If your partner or someone in your group wishes to slow down, speed up, or follow an alternate route, ensure that either you or someone else partners up with them so that neither of you are alone. Ensure you tell someone else from the main group if you plan on following an alternate route.
• If you have to stop for any reason (injury, laces, toilet-break etc) don’t just disappear, let someone know. This saves any anxiety when you’re missed!

• Make sure you hydrate well before, during and after your run. Don’t start your run dehydrated.
• Water works well for some, others prefer an electrolyte drink. Try different drinks and work out what suits you best. If you are on a long run – don’t try something new for the first time, try it out on a shorter run … just in case you are ‘caught short’!

• If you are running any distance you might need energy gels or extra drinks. Ask around and find out what works well for others. Remember though, what might suit them … might not suit you. So try out new gels/drinks on shorter runs so you can check first how your body reacts to them.

• If you are running by yourself, make sure someone knows you are out and what sort of time you expect to be back.

• If possible carry a mobile phone with you, cash for bus fare or water just in case.
• Run routes which you know are safe and if running in the dark, make sure you wear hi-viz so that you can be seen.
• Watch your footing for kerbs and slips/trips generally. Going down with a bump is no fun at all.
• Run against traffic. It’s easier to avoid traffic if you can see it coming in your direction.

Run safe – and have fun!