We are absolute beginners
NEW TO CARNETHY? – A GUIDE
Carnethy caters for runners at all levels and provides a mix of inspiration, advice, some levels of coaching and in all cases the camaraderie of fellow running mates. People join for different reasons, but when you are new to the club, what do you expect and what will you get from it?
Everyone is a beginner at the beginning of doing new stuff. Some of you are new to running in general and new to hill running in particular, or are transiting across from other disciplines to expand your repertoire, or maybe experienced but new to the club and what to figure out how to get the best from it. You may well fit one of these categories. How do you get to ‘Be running up that hill, With no problems…’ as Kate Bush once said?
INDUCTION AND INTRODUCTIONS: Everyone’s first date with the club will remain in their memory. It could be a race, a fun run, a midweek training session. For me, my induction to the club came from a background in mountaineering and a bit of adventure racing. Never really a ‘runner’ but at several race events I met various friendly folk with red and yellow T shirts with some dude with a shield on the back who were usually faster than me.
I was usually looking at this yellow fellow as I was overtaken in a race, but slowly improved and beat the grey haired ones sometimes. Then, one Boxing Day, out on the Pentlands in the rain I met a skinny wee guy, Graham Nash, with his son doing a run. A sign of experience is always the state of peoples clothing. Graham wore Gore kit, which was worn out and clearly well used. This guy had credibility to me and suggested that I look at the Carnethy website and see about joining.
WHAT TO WEAR: So what kit do you need to start? Running is a simple and relatively cheap sport to do – a pair of shoes, short and a top gets you going. Probably the most important bit of kit and a critical purchase are shoes. Road shoes with a flat tread or hard wearing trail shoes are fine for dry grass and hard trails, but the least hint of mud and wetness and you’ll be slipping and sliding. The more aggressive the tread the wetter and more vegetated ground that can be covered and give you confidence in almost all conditions, particularly when flying downhill. Softer studs do wear down quickly while hard studs are little use on wet rocks. There is quite a range of choices, so use what you have to start, or look at the picture and maybe try on these brands and stud types for a first buy.
Trail (left), grippier trail (but wear down quickly), and the full fell studded shoe (right)
The best thing for shoes is get advice from other club runners and go to a good running shop. You get a 10% discount at Run & Become and Run4it as Carnethy members. Decathlon and Go Outdoors also have trail shoes, but give less advice. Decathlon has plenty of space to run up and down trying on the shoes.
For clothing a hat or buff (see the Carnethy gear page), wicking Ts, shorts or longs, and a lightweight pertex windproof top are all you need at first, ideally with a hood. They don’t have to be expensive or have a big brand name. Decathlon (shown) and at times Aldi and Lidl have running gear. A bumbag is very handy. Might as well get a good one for later!
A couple of good sites on basic gear here and shoes here. There’s no shortage of advice online!
If you are contemplating racing then waterproofs are essential. The beginners racing page has lots of advice.
WEBSITE: Exploring this website is a great source of information and I always find it really inspiring. There is probably no better running club website in the UK. Lunchtimes usually see me looking at it to see what’s happening and trying to keep track of all the races and events coming up. Some of the feats and records achieved are seemingly (and actually) way out of my league. If you want to know what is on, or what you have missed, or want some ideas for you next challenge – it is full of useful stuff. There is a calendar of events and activities to help your planning – so check regularly to keep up with what is going on.
The internet is also needed to find out about races and enter them and sites like Entry Central, SI Entries, Scottish Hill Running (SHR), Scottish Hill Racing, Scottish Running Guide, Fell Runners Association (FRA)… among many others have race calendars and much other information. More of that later.
CLUB TRAINING: Carnethy is not an athletics club with respect to pounding around a track or long sessions on tarmac. Most running is off-road on tracks, paths, trods and bog here and there. Usually at least one hill is involved, sometimes 10’s of hills. We do several training sessions midweek in Edinburgh on Tuesday, Wednesday and Thursday’s. Anyone can attend and it is a great way to get to know folk, hear who is doing what, ask questions to learn more about who does what, where, when and how. It is good to get ideas of races that might suit you or be a challenge for the future. You will get to find out more about social events and other activities that club does like handicaps, social and journey runs, club runs, relays, specific training events or marshalling opportunities. Since any club member can sometimes guest attend, you can find yourself running alongside a running legend or a running novice. You can also chat about kit – who uses what, what to avoid, opinions of food, where they buy stuff from, recommendations and maybe even second hand stuff looking for a new home.
For club training it is worth carrying waterproofs, hat and gloves in winter, plus a head torch from October to April. Have a change of clothes to keep warm after, and a few pennies for a beer or refreshment in a pub afterwards.
ABSOLUTE BEGINNERS FOR WOMEN: So the prospect of turning up for the first time and meeting a bunch of hairy legged blokes might not be your thing, so to ease you into the club there are a friendly bunch that do a social ‘Ladies Run’ catering for all abilities on Monday nights. The dates are advertised on the Ladies Runs page so this could be a good way to get to know a few new faces and learn a bit about the club that way.
SKILLS: There is quite a lot to running that you will find out over time. Running skills to develop include the 5s’s – speed, stamina, style, suppleness, strength and often most importantly psychology – i.e. what goes in in your head to keep you going. All these are needed to run faster, further and for longer. These can be developed over time at the Club Training sessions and on Social runs, along with personal training. Other skills aren’t about running itself and include map reading, navigations, route planning, food choice and eating on the run, ablutions on the run, sorting out injuries, medical emergencies. This list goes on.
The web is full of articles on running – some of which are good, some indifferent, some journalistic claptrap. There are lots of guides to improving fitness and there are also some good books about that capture the spirit of running in its purest form. Suggestions are all based on preference but my personal top 5 that I enjoyed recently and include:
Feet in the Clouds – Richard Askwith
Born to Run – Christopher McDougal
Eat and Run – Scott Jurek
Ultramarathon Man – Dean Karnazes
The Corbett Round – Manny Gorman
The Art of Running Faster – Julian Goater
If you haven’t read any books on the subject these are merely places to start. Ok, I said top 5 and there is 6 listed, and you will have read a great one that is not on the list. I have also read some rubbish books. There are literally/literary thousands of others and reading about other adventure sports can be equally inspiring and valid, be it sailing, cycling, climbing or even ballet! Lessons from other sports and disciplines can be equally valid.
The club does organise courses mainly on first aid and navigation. We welcome people with career skills or qualifications through national bodies so if you think you have something useful that could help others develop or could be useful in an emergency please let the club secretary know. For example, we have doctors, lawyers, medics, MICs and MLs, web experts… etc.
RACES: OK, so you are in the club and want do your first hill race. Folk who haven’t run much may be a bit in awe of the idea of doing their first hill race which has more complicated rules that you don’t see when slapping tarmac in road based race. Words and phrases like ‘Mandatory Kit’… ’map, compass’… ’full body cover’… ’foul weather routes’… ’weather forecast’… ’SHR rules’… ’Entry Central’… On a hill race, you have to have satisfied the rules to start the race, and comply with them during the race. These might be extremely simple – ‘run to top of the hill and back down’ which can last 20 minutes, while others require having a bum back or small rucksac with full waterproofs with hood, gloves, fluids, food, map, compass, whistle and phone and take over 5 hours. For beginners, the first option is probably a good place to start. All this can cost a fair amount so attend the club training and see what folk recommend or can maybe lend you. The club handicaps are a good induction to formal Races and worth doing to gain experience.
For some races – particularly relay events – or events, the club sends teams and in some of these cases the club subsidises costs – such as race fees or accommodation. This can be useful if you are short of money. Contact the club captains if you want to represent the club. Also, Facebook is useful to get a lift organised if you don’t have a car.
If you do a race, please have a go at sending a write-up of your experience to the webteam@carnethy.com who will be very pleased to receive it! Send photos too, preferably email sized rather than high resolution.
EVENT ENTRY: Since running is getting so popular and there are many many races in the race calendar ranging from hard as nails epic multi-day races to wee intro fun runs in the park, the message is the same… plan ahead, book early… or the race may be full. Read any race notes on kit, logistics or rules and adhere to them for full enjoyment. Tell club mates you are going as it can be useful to have someone you know in the race and also a way to share lifts and stories.
SOCIAL RUNS, NIGHT RUNS, JOURNEY RUNS, GROUP RUNS: The club website calendar and individuals on Facebook will arrange days out. If you are thinking of running further and for longer, exploring areas you haven’t been to, want to experience the hills in a pure way, then these events are great and a good induction into longer runs. My first run over 20 miles was the Circo of Edinburgh. I didn’t think I would get past the first leg to Portobello and expected to get the bus home from there. I completed the route with a few others and was amazed that I could beat my longest run by a half marathon.
If attending these for the first time, check with the leader/organiser what kit to carry, food needs, duration, route and escape options, how you will get to the start and how to get back at the end. Get the phone number of the leader or a run-buddy so if you decide to leave the run or get lost, you can call them and let them know. Don’t be put off by the apparent distance and duration since they are not races, but important time on legs.
SOCIAL EVENTS: Another to look out for on the website are social event that the club organises. These come in many forms – some requiring running, drinking, eating, camping, dancing or dressing up. Some social events include just one of these while if you are lucky, others include all of them! We also run free talks in the winter which are both interesting and inspirational.
RESPONSIBILITY: When new to hill running it is worth remembering that it is your own responsibility for your safety, and to look out for others. In social events or club training, find out who is the leader. Take their phone number. If you have problems, let them know or tell someone. If you lose the group, give the leader a call straight away.
On longer runs, if you are struggling to keep up then let the leader know. Discuss escape routes and agree a plan to either finish or how to abort and confirm with the leader that you are off the hill safely.
On a race, carry the kit noted earlier or mandated in the race rules, and some food.
Don’t come to any event on an empty stomach.
The Pentlands (and most other hills) are predominantly working farms even though you may think of them as a park. Significant portions are used for sheep grazing. Any dog can attack sheep. If you take a dog with you it MUST be under proper control. A dog that is running around loose looks like a predator to sheep and can cause them to panic and bolt which can lead to injury or abortion in lambing season.
The Scottish Outdoor Access Code says “proper control” means:
– NOT taking your dog into ANY field containing lambs.
– On open land if there a lambs keep your dog on a SHORT LEAD and keep as far from lambs as possible
– If in a field of sheep with no lambs keep your dog on a lead or under “close control” – defined as “close at heel and responsive to your commands”
– In open country where there are sheep around keep your dog under close control as defined above.
Don’t cut, flatten or in any way damage fences. This does happen. Freedom to access the hills and our ability to put on iconic races are dependent on the goodwill of local farmers as we cross their land. Avoid fence crossings – use gates.
FANCY LEADING A RUN? Carnethy HRC – run leader guidelines:
There are many types of runs that Carnethy organises. These range from interval training sessions to fun social runs within the City boundaries, to remote and committing Ultra distance runs in the Pentlands and larger mountainous ranges. These occur in all weathers and conditions. Therefore, setting a set of guidelines for run leaders needs to offer both advice and good practice, and to describe what is expected of Run Leader.
The following sets out this advice and good practice followed by checklist for Run Leaders of shorter and longer runs.
General Responsibilities
Run Leaders play an important Club role providing the guidance and care to the group during a run. It is a voluntary position appropriate to the experience, skills and motivation level of the group, the prevailing conditions and the leader’s own experience and ability. Never under-estimate the conditions you might encounter and be alert to the group you run with. Make suitable route choices, interpret and evaluate terrain, revise routes where necessary.
Preparation
In advance of the run – decide on the intended route and bad weather alternatives, likely duration, start and finish points, possible escape points, areas where good navigation is critical, where the terrain is tricky, or where wrong turns could occur. Depending on the route and time of year, consider any additional clothing, equipment or food that runners or the group should carry.
Post the run details on the google sign-up sheet with your mobile number to enable any clarifications before the run. Ask for the mobile number of runners. Monitor the number of sign-ups and if numbers are high identify a second run leader and consider splitting the group. Consider recruiting someone to be a tail runner, especially on night runs, where there are more than six people or in more remote areas.
On the day – at the start
At the start – take a roll call and take a head count. Get the mobile numbers of any new members and give out yours. Give a clear briefing to all present that outlines the planned run including the route, the expected terrain, weather forecast, re-group plan and stop-points and any areas where the route has any navigational or technical area. Check the ability level of newer members and ask about any injuries.
Group Safety Equipment – this is dependent on the nature of the route, duration, the weather, the terrain, the time of day etc. If running in the hills in a group a basic first aid kit plus survival blanket/bag/bothy shelter should be carried by the group.
On longer or remote runs ensure everyone has food/fluids/spare layers. Each person should carry a whistle, a spare head torch, a fully charged mobile and suitable body cover subject to the time of years / time of run. It is currently recommended that run leaders also carry a face covering, gloves and hand sanitiser.
During the run
Set a pace which keeps the group close together. Watch out for people lagging behind or stopping and slow the pace if necessary. Ensure frequent regroups and headcounts. Be mindful of injuries slowing people or early symptoms of hypothermia due to long stops if it is cold/wet. If someone is struggling adapt the plan. If people leave the group, ensure they contact the Leader to confirm they are off the hill safely.
If an emergency situation develops try and self-help. If required, call 999. Look out for the groups welfare and that people don’t also become casualties due to a prolonged stop.
After the run
Headcount to confirm everyone is accounted for and check any early leavers are safe.
Careful consideration should be given to whether to visit a nearby hostelry for vital post run refreshments. Run leader is not obliged to get in the first round but it will certainly boost your popularity and general standing within Carnethy if you do.
If it was great run, a good adventure, or something interesting happened get photos together and do a write-up for the Website.
RUN LEADER CHECKLISTS | Checklist for Short Runs | Checklist (in addition to short runs) for Long or Remote Runs |
ROUTE | In advance of the run decide on route +/- bad weather alternative and escape options.
Post the time, start point, your phone number and some brief details on google sign-up sheet. Ask for the mobile number of runners. Monitor the number of runners and consider additional Run Leaders to manage the group. |
Before taking a group on a long, mountainous or remote run, check the weather forecast the days before and on the day of the run paying particular attention to wind speed, precipitation, temperature and cloud level.
Advise group on start, finish and exit points plus transport options. Advise change of clothes for end of run to travel back to start. |
EQUIPMENT | Clothing and footwear suitable for the time of year and area of the run. Advice can be found here.
Fully charged mobile phone Depending on the route, weather and terrain: basic first aid kit, a spare head torch, survival blanket/bag, face covering. |
Applicable advice for Long or remote runs can be found here.
Check the group has warm layers, waterproof clothing, hat, gloves, shoes with suitable grip for the hills, head torch, spares batteries and a phone. Consider taking group shelters for stops. |
PRE RUN | Take a roll call or head count, give brief outline of planned run including expected terrain & ascent. Clarify escape options should they be necessary.
Check ability level of newer members and ask about any injuries. Get mobile numbers. |
Check runners have a map and know the intended route. Check the group has plenty of food and fluids for the route planned, plus some extra.
Check the experience of the group, how many are there. Does anyone have issues that might slow them down? Buddy-up in pairs to assist in keeping track of each other. If the group is 6 or more request a tail runner to keep up with slower members. |
PACE | The individual who is moving at the slowest pace should set the tone for the run
Recruit someone to be a tail runner, especially on night runs, where there are large numbers Regroup at regular intervals or at key turn points Monitor for people with injuries or sustaining injuries along the way. Check everyone who started is accounted for. |
Pace the run to the speed of the tail runner. You may have a long way to go so make regular stops to re-group, eat and drink.
Ensure any technical or critical navigation section are passed safely. Regularly assess the conditions and monitor for weather or temperature changes. . Be prepared to turn back or change the route if the weather or conditions become difficult. Make sure everyone knows the change of plan. If anyone leaves the group during the run, confirm they are off the hill by a message. |
WELLBEING | Support each other and enjoy the escapism found on a Carnethy run.
Last but not least, have a delightful run Take photos and send a report to webteam@carnethy.com |
SUMMARY: SO, if you are just starting out, go for it. We all started somewhere and in the in the words of the late David Bowie and Kate Bush:
But we’re absolute beginners
With eyes completely open
But nervous all the same…
Oh, we’re absolute beginners
With nothing much at stake
As long as you’re still smiling
There’s nothing more I need
…and you’ll
Be running up that hill,
With no problems…’
Mark Hartree