Running Information

Plymstock Road Runners was formed in July 1988 from a small band of local runners. Since its formation the club has grown and is one of many running clubs in the Plymouth area. The club has a good core of experienced runners who have a sense of fun as well as a competitive spirit.

Any runners new to the area or ladies worried about running on their own in the dark, will always have a 'running buddy' to accompany them. Your safety is always paramount. The policy of the club is to cater for absolutely everybody who has an interest in running regardless of ability and/or age.

On the first Thursday of each month we have a "club night" which provides different activities, e.g. circuit training in the park, bleep tests etc. This is followed by some food in a pub, subsidised by the club. The club has a number of qualified coaches and a wealth of experience and knowledge amongst its members, so feel free to ask any questions you like on training, kit, injuries etc. There will almost certainly be someone who can help you.

The runners in the club attend many local and different types of races. Entry forms for most races are nearly always available at the club. We also hold occasional social functions throughout the year.

The GP racing season comprises a selection of races over various distances and terrain. Each race completed earns each runner a chance in becoming a Forum GP winner. Regularly check the club notice board and tables for details of all races, social events and other matters of interest. Membership of Plymstock Road Runners means guaranteed cheaper entry into the majority of road races.

PRR has now received the England Athletics Clubmark.

Membership

Annual membership is available on a per person basis. Senior membership costs £5 per year. Junior membership costs £2.50 per year. Everybody must sign a disclaimer before running with the club.

You may run with the club a maximum of two times before you are required to join. For Seniors there is £1, and for Juniors there is 50p subscription, payable on every training evening attended (except for the first two sessions, which are free). If you have any friends who are not members of a running club why not invite them along? Advertise the club as much as possible.

Tea Rota

At the Thursday training session, there are refreshments and biscuits available after the run. On a regular basis members will be asked to be responsible for making the tea and coffee and clearing away the crockery at the end of the session. A list of who is on the tea rota is on the notice board and published on this website

The Club Committee

• Chairman/Race Secretary - Steve Rose 01752 408253

• Club Secretary - Dave Dane 01752 404921

• Treasurer - Tony Haisman 01752 330028

• Members - Sandy Williams, Sue Marshall, Paul Callaghan, Jo Anderson, Debbie Botterill, Jess Rowe, Bryan Short, Stephen Leonard

• Child Protection Officer - Sue Marshall

Club Clothing

Club colours are blue shorts and a blue and white running vest. Other kit available includes fleeces, t-shirts, polo-shirts and sweatshirts. If you wish to purchase club kit, please see Bryan Short, the club clothing representative, for sizes and availability.

Dogs

For the safety and comfort of all members we do not allow dogs to run with club members on any training evening. Runners are encouraged not to race with dogs. Dogs are not permitted within the Church Hall.

Other Training Days

Sunday: There are informal Sunday runs held every week. These tend to be long, slow runs of a longer duration than normal. Typically a run will be between 1 and 2 hours. The start location for these runs is normally at the Bus Stop alongside the Bowls Club at the bottom of Furzehatt Road. Details are always announced on Thursday evenings.

Monday: There are organised fartlek, sprint or hill sessions held every week from 6:15pm. These are varied and details can be obtained on Thursday evenings as to the content, location and time. The start locations for these are normally one of Dean Cross car park, Billacombe Road or Coombe Dean School side entrance. Details are always announced on Thursday evenings.

Tuesday: Junior section training. Organised coach led training in the Old Gym at Plymstock School. From 6:15pm to 7:45pm.

If you want to have a run on another day and need a running partner, why not ring other members of the club to see if they are available? A full list of members' phone numbers can be obtained from the Treasurer (Tony) or the Chairman (Steve).

Stretching

Regular stretching is essential to remain supple and to help prevent injuries. Due to the impracticalities of holding mass stretching sessions on training nights the club does not undertake this activity. However, the club does recommend that every member stretch at regular intervals during the day to relieve muscle tightness. So remember to do a warm up before you start your run and just as equally important you must do a stretching/warm down when you have finished your run.

Why warm up and warm down?

There is no doubt that time spent on warming up and warming down will improve an athlete's level of performance and accelerate the recovery process needed before or after competing again.

Warming up should consist of the following:

• Activity Purpose Duration
• Jogging Increase body temperature 5 mins minimum
• Mobility Work Increase movement range 10 mins minimum
• Event Specific Drills or Preparation for session/ 10 mins minimum
• More Vigorous Activity competition that follows

Warming down should consist of the following:

• Activity Purpose Duration
• Jogging/Walking Decrease body temperature and remove waste products from 5 mins minimum
• Easy/Stretching working muscles

Nutrition

When you run, you need to eat and drink sensibly. A well balanced diet for runners is to obtain 55% of your calories from carbohydrates, 30% from fats and 15% from protein. Complex carbohydrates found in pasta, rice and fruit are preferable to simple carbohydrates found in sweets and soft drinks.
It is vital to remain well hydrated. When you exercise, your body temperature rises, your body will sweat and you will lose fluid. The warmer the weather the more you'll sweat, but your body will lose fluids even during runs in cold weather. In order to run efficiently and prevent dehydration you must remain well hydrated. The way to do this is to drink frequently during the day. Water is the best option; alcoholic drinks will dehydrate you. During warm weather and longer runs it is important to drink during the run, do not wait until you are thirsty before seeking a drink.

As a rule, when taking in liquids you should drink at least one litre of fluid - and possibly more - for every hour you run. A general guide is to try and drink about 1 to 2 litres of water throughout the day, every day. Liquid foods such as sport drinks (e.g. Lucosade or Gatorade) are useful in providing extra energy demands.

Injuries

Most runners have a tale of a favourite injury that they have picked up along the way and they will be only too glad to tell anybody who will listen.

Thankfully almost all running injuries are preventable and non-permanent. The four most common causes of injury are:

• Training errors - suddenly increasing the mileage, intensity or frequency of your running. So build up gradually and only increase your mileage by 10% each week. Follow hard runs with easy runs and have occasional days off.

• Poor flexibility - tight or shortened muscles are more prone to injury than stretched muscles. So stretch regularly and start each run slowly to warm up before running at your normal pace.

• Poor footwear - buy decent running shoes and replace them before they are worn out.

• Muscle imbalance or biomechanical abnormalities - some people have naturally uneven leg lengths or overpronate or have muscle imbalances. If you suspect any of these problems then please consult a sports doctor or podiatrist.

If you feel pain or discomfort during or after a run then the basic first aid measure recommended for most running injuries is R.I.C.E., which stands for Rest, Ice, Compression and Elevation. Generally you should stop and rest as soon as you realise an injury has taken place. Use ice (ice bags, commercial cold packs or a frozen bag of peas) wrapped in a tea towel to control pain and swelling, on and off in 15 to 20 minute periods throughout the next 24 hours. Compression (preferably from an elasticized bandage) helps control swelling by inhibiting internal bleeding and fluid accumulation. Elevate the injured limb above the level of the heart to help control swelling and pain. If the pain persists then do not run until you have seen a doctor.
Remember - Prevention is better than cure, do not overdo it in the first few weeks and months, build up gradually and enjoy every run you do. Please note that there is a First Aid kit in the club for use in emergencies.

Shoes

The single most important piece of equipment you require as a runner is a decent pair of running shoes. Without proper footwear you will eventually get injured, it's as simple as that.

Visit a dedicated sports footwear retailer before deciding on your first pair of running shoes, do not take a guess and purchase your first pair from mail order. The club recommends Frank Elford Sports in Mayflower Street, Plymouth as a trusted source of good advice on running shoes. Expect to spend between £30 and £70. Other sources are On the Run and Bourne Sports mail order companies.

When trying on running shoes your greatest concern should be comfort and fit. Do not be persuaded by gadgets, names or colours, some people need more cushioning, some need more stability and some need rigid motion-control shoes. Frank Elford Shop will be able to advise you on your specific requirements. The shoes may be a half size larger than your normal shoes; this is normal in athletic footwear.

Expect to replace the shoes after approximately 400-500 miles of use. Running shoes lose their cushioning and support after this amount of use and you will become prone to injury if you continue to wear them. If you are replacing your old pair of running shoes, take them with you when you go to your sports shop. A good sports retailer will be able to tell a lot about "how you run" just by looking at the soles of your running shoe. Set them side by side on a tabletop and look carefully at the heel counter (the cups built into the rear of the shoe). If they lean one way or the other your stride is overstressing them. Most commonly they'll lean inward - a classic sign of over pronation. If they lean outward you probably have a high-arched, rigid foot and under pronate. To counter over pronation, buy shoes with good motion control. If you under pronate, look for a shoe with plenty of cushioning, and skip the motion control. With a rigid foot, you don't need external features to put further limits on your mobility.

A final point to look for, are insoles. If you feel you need extra cushioning, something to consider is a Sorbothane or Noene insole. These are a good replacement for your shoes own insoles, and they will help absorb and disperse shock. There are many other makes on the market which are also worth a try.