Please be aware that to ensure you remain covered by your run leaders insurance, there are some important things that we want to remind you of:

Firstly -  each session will start with a “group” warm up it is important to do this to stretch your muscles to limit injuries and end with cool down exercises. 

Safety + Guidance

· Always listen to your Run Leader for safety instructions

· When crossing roads please do so as a group and where possible use crossings

· Participants are reminded to ensure traffic has come to a stop before stepping into the road

· If runners are forced into the road, ensure you stay to the right (facing traffic)

· Keep a safe distance between yourself and the runner in front to avaoid trips and ensure you can see whats ahead

· If you have any injuries or health problems that could be exaccerbated by running please let us know prior to commencing the run

· Always run on the pavements

· Inform your Run Leader of any relevant health issues – eg if you use an inhaler or are diabetic

· Be aware of your surroundings, fellow runners and pedestrians

· Do not wear headphones or earphones

· Bring water

· Appropriate clothing and footwear must be worn (ask your run leader if you need advice on this)

· When running as a group, regular re-grouping is essential. 

Failure to comply with these requests is done so at your own risk.

Warm-up

The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity. Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles. A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion (flexibility) should be increased by dynamic stretching.

Cool down

This will help you gradually reduce your heart rate and begin the process of recovery. Gently stretching each of the main muscle groups for 10–15 seconds will restore their length and can help bring your mind and body back to a resting state.