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2. Safe Running
3. Stretching - why it's important
1. It is strongly recommended that you train for the Admiral Swansea Bay 10k, and prepare for the challenge of the course.
2. If you have not exercised before, or for some time, then make sure you consult your doctor before entering the race.
3. If you have a medical condition, or any allergies, please ensure you jot this down on the back of your race number.
4. Please consult your doctor if you are considering radically changing your diet in preparation for this race.
5. Please contact the nearest marshal or steward should a problem arise, whether at the start, during the event or at the finish.
6. All runners MUST complete the medical details form on the back of the race number.
7. DO NOT run if you feel unwell, or have just been unwell. Remember, there is always next year!
If possible, you should run with other people you know and trust. If this isn't possible, then take a mobile phone with you in case of an emergency. When choosing a route make sure:
a. It is well lit.
b. You avoid deserted areas.
c. The surrounding area is easily visible i.e. not surrounded by bushes in which people may hide.
d. Where possible you should choose circular routes so that you do not go over the same area again.
e. There are plenty of shops, garages etc to call into in case of an emergency.
f. You tell someone of your route and how long you expect you will be out.
It is important to be seen out running, especially after dark. Light coloured clothing should be worn including reflective tops or a bib where possible. if you are running in rural areas with little street lighting, it may be worthwhile investing in a head torch and flashing bands so that you can seen more easily.
It doesn't matter what level of fitness you are at, stretching should be a vital part to your running routine.
Your muscles & tendons, particularly your leg muscles need to be ready for the extra pressure applied on them during your run, otherwise they are likely to suffer damage which could keep you out of action for weeks, or even months.
Try to concentrate on stretching the following muscles:-
a. Back
b. Upper & lower calves
c. Achilles tendon
d. Quadriceps (front of your thigh)
e. Hamstrings
f. Thighs
g. Both arms
h. Chest
i. Shoulders
Once you have perfected the basics, get into the habit of stretching each of these muscles before and after each run, no matter how small. You will feel the benefit, and so will your body.
Whether you prefer a partner or running solo, there are benefits for everyone from joining an organised club, not least because however independent minded you are, it is always nice to feel that you are among friends. And that is just one of the bonuses of joining.
Why not join the Active Swansea running club www.activeswansea.com?
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