BE SEEN - make sure you can be seen in the dark. Wear light coloured clothing, a reflective vest or armband and/or wear a flashlight. There will soon be available, a New Hi-Viz Tabard with the Matlock Athletic Club Logo to help make us be seen at night. They have been available for some of the Children to use on the Monday Night Training sessions but will soon be available to all to purchase if required. Please keep a look out on the Website and the Facebook page, (in the near future), for details on Cost, Sizes and how to order.
BE SAFE - follow the Highway Code and be aware of what's going on around you.
DON'T TRIP - make sure your shoelaces are tight, we don't want anyone tripping up! Kick-off sports sell lock-laces for £4.99 removing the need to ever having to tie laces again. (Not advised for spikes)
CLOTHING & ALTITUDE - expect lower temperatures and higher winds at moderate or higher altitudes so ensure you account for this when deciding what to wear.
WATCH THE ROAD - When running on roads in the daytime run on the right facing the oncoming traffic, one exception to this is blind bends in which case run on the outside so all traffic can see you. Another exception to this is - if running with a head torch on narrow unlit roads in the dark, oncoming drivers see only the bright light. They have tendency to regard this as belonging to a cyclist who will be riding on the left, and hence steers to the left of the light. When wearing a head torch people should either run on the left or be prepared to move over to the left each time they see oncoming traffic.
GOING SOLO - If you run alone ensure someone knows the route you are taking and what time you'll be back so if you don't turn up they can check you're ok.
GOOD COMPANY - Ladies do not run on your own in the dark. In fact wherever possible male or female try to run with at least one other person. Three/four is ideal as if someone is injured one or two can go for help and one can stay with the injured person.
CARRY ID - e.g. an ICE (In Case of Emergency) band or card, especially if you have an ongoing medical condition and/or require regular medication.
KEEP IN TOUCH - Take a mobile phone and/or money for a phone (assuming there are phone boxes that still work on your route!) so you can call for help if something goes wrong. For communication in emergency in areas with no telephone boxes and mobile signal, a whistle is a reliable low tech device which will probably carry 400 meters. Before you set off let someone know that the emergency call will be the whistle, and nominate a map reader or person with local knowledge for advice if you are overdue.
DO NOT run if you feel unwell or have a been suffering from a fever or other virus in the past few days. It is totally counterproductive and can be very dangerous.
iPods etc - Don’t run outdoors whilst listening to an iPod or any similar electronic device. Experts blame them for interfering with our hearing and awareness when around traffic and other hazards :-
“Music floods the brain and takes over your thought processes. You concentrate on the lyrics, or the music evokes certain memories or sends you into a daydream. The tempo can interfere with the rate at which your brain perceives images that are passing by you, which could trip you up. In short, music draws your attention away from what you’re doing and increases your risk of running into a dangerous situation.”
ANIMALS
Dogs: look out and to be on the safe side keep as far away as possible. If you know the whereabouts of an especially nasty one, let your fellow runners know via the MAC forum.
Pigs: nasty bite and a 25mph running capability Do not run through a field with pigs.
Cattle: do not try to outrun them. Calmness is the key, keep quiet and give them such room as is practical, and pass a herd, especially one with calves, on one side or the other rather than passing between. Any trouble is most likely to be due to young stock becoming excited and then winding up the adults. It is not advised to enter a field with a bull in it. Cattle are prone to being startled and therefore dangerous in twilight, so act accordingly.
Horses: their demeanour varies enormously, and lean swift thoroughbred types are predictably less pleasant to be near. If they are running about, an alternative route is a good idea, otherwise, give them such space as is practicable.
Fell running Safety Advice (via Fell Running Association website)
Various documents including current safety rukes and equipment requirements and information on hypothermia can be found here:
