BECKENHAM RUNNING CLUB

 
All about Beckenham Running Club
Beckenham Running Club (formerly Forbanks AC) is based at Beckenham Cricket Club, Foxgrove Road, Beckenham, Kent, BR3 5AS. Running Ability of our members vary widely and we welcome runners from those able to cover 4 miles in 40 minutes ( our easiest Club night runs ) to those competing at a high level. The club has lockers, changing facilities, toilets and showers.

Club night is every Wednesday evening of the year, all weathers. We meet at 6.45 for 7.00 start. Other sessions are organised informally at other times of the week. We split into fast, medium and slow groups and run for about an hour followed by a get together in the bar. 

Once a month we hold a handicap race and award trophies each year based on aggregate score during the year. 

We compete in road races throughout the year, ranging from road relays to 10K, 10 mile, half marathon and marathon events. One event is used as a club championship for which each runner is given a handicap based on their most recent form. We also organise two annual races: a 3 X 2.6 mile relay in May and a 10K race in June.  

Membership costs £85.00/year. This covers both social membership of the Cricket Club and running membership, so you can come into the club at any time for a meal or drinks. Prospective Members are welcome to join us for up to 3 weeks to see if you like us, before being required to join.

Club kit: Race tops, sweat-shirt or t-shirts

The club is structured as an unincorporated association, governed by its AGM and run on a day to day basis by an elected committee. It is affiliated to the South of England Athletics Association entitling members to enter races held under UK:A rules as an attached runner.

Beckenham Cricket Club is a great site for the club, friendly and well run, with a busy bar and plenty of social and sporting events to take part in. Many runners are also members of other sporting groups at the club:

Lotto! The club is now running a lottery - and we have details here


Where's Beckenham? - Either a suburb of London, or a Kent village, depending how you look at it. Try www.beckenham.net or www.beckenhamhistory.co.uk for more details.

How to Stretch

Warm-up

Start with gentle jogging for 5-10 minutes to increase blood flow to the muscles and elevate the heart rate

Hip and Thigh Mobility

Place the feet wider than hip width apart, and smoothly alternate bending each knee for 30 reps (15 each side)

At the same time rotate each shoulder forward alternately for 10 reps then each arm forward for 5 reps alternately and backwards for 5 reps

High Knees

Run on the spot lifting your knees as high as you can for 30 seconds

Heel Flicks

Run on the spot kicking your heels up behind you to touch your bottom for 30 seconds

Hip Rotations

Place the feet wider than hip width apart and keeping the knees soft rotate the hips in a wide clockwise circle for 30 seconds. Then rotate anti-clockwise for another 30 seconds

Lunge and Stretch

Lunge the right leg forward and then in a continuous smooth movement take it back behind you and then dynamically stretch the hamstring of your left leg. Do 5 reps on each leg keeping gently moving at all times

Lateral Lunges

Cross the right knee in front of the left hip and pull gently up and across the body with the hands. Continue the movement of the leg downwards, out and slightly behind you so that the complete action moves along a diagonal. Repeat the movement 5 times on each side maintaining a continuous smooth rhythm.

Fast Feet

Jog gently on the spot for 10 seconds then accelerate your feet for 20 seconds. Repeat 3 times

 

Cool Down

Remember to cool down and stretch straight after your run while your muscles are warm. Jog or walk gently for 10 minutes to gently lower your heart rate. The following stretches should be held for 6-10 seconds each.

Quad Stretch

Stand with your legs hip width apart together and grasp the ankle of the right leg and lift the heel behind you to touch your bottom, keeping your knees together. After 6-10 seconds keeping a hold of your ankle move your knee outwards and hold the. stretch there for 6-10 seconds. Repeat on the left leg.

Hamstring Stretch

Bend your left knee and stretch your right leg out in front with the right heel on the ground. Raise your bottom upwards until you feel a stretch in the hamstring of the right leg. Repeat on the left leg.

Upper Calf Stretch

Stand facing a wall with your palms on it and your toes about a foot from the bottom. Reach your right leg back as far as you can with your heel just slightly off the ground whilst bending your left leg. Press back and down with your heel until you feel a stretch in the upper calf. Repeat on the left leg.

Lower Calf Stretch

Stand facing a wall with your palms on it and your toes about a foot from the bottom. Reach your right leg about a foot backwards then bend both knees, push the right heel to the ground until you feel a stretch in the lower calf. Repeat with the left leg.

Hip Stretch

Lie on your back with both knees bent and your feet flat on the floor. Place the right ankle across the left thigh just above the knee. Reach through and around your legs to grasp the left leg just below the knee and pull it gently towards you to increase the stretch. Repeat on the left side.

 

How to Run

Running is simple eh? We love it. However there are a few things to make it safer, and dare we say, even more fun. Thank you Steve for this collection of winter ettiquette.

Now the winter nights are drawing in we need to be more aware of safety when running on a Wednesday night.  I know last winter there were a couple of incidents where runners became detached from their group and had to find their own way back to the club.In response to this, the committee has put together the following guidelines which we ask everyone to follow:

 The BRC Wednesday night group runs give members the chance to run safely with fellow runners and provide a competitive environment to improve performance.   Nevertheless, the priority is on safety and the commitment we need to each other is:

No one is left to run on their own

No individual or small group gets lost

If someone is injured they will receive prompt help and support from other members

 If we all adhere to the following we can ensure these obligations are met:

  1. It is the job of the group leader to keep the group together, so make his job a bit easier: if you want to leave the group, either to go ahead, or behind, make sure the group leader knows. Or, if you are getting into problems make sure he/she knows that too.
  2. Try and get in the right group for you - unless you are new you can ensure there are a couple of others in a group who you know run at your pace, so if the pace proves unsuitable ( too fast or too slow ), you can always break off a smaller group if you want.
  3. Don’t leave slower runners behind unless they are happy to run in a breakaway group and that they know which route they are following.
  4. At corners and junctions check who is behind you and wait for them to catch up.  If you are unsure who is behind you wait or jog back and tell other members what you are doing
  5. We share the pavement with pedestrians and other runners so run in single file when approaching other people

 

Running Sweeper Rota...

Now the club has grown in size and we get a lot more new members, regular running with new or slower members of the club is falling to the same few people. So we need Members’ help and are going to suggest we try a rota system (for a trial period, until the AGM in November) so that every person in the club who has been a member for more than a year takes a turn in taking out the new and/or slower runners.

This rota will operate as follows:

1. Every week it is one person's job to be the slow runner volunteer. It doesn't matter ifit's a handicap week, or no-one new comes, or the new runners look like Paula Radcliffe, one person gets the job. This avoids the "well, they look fast enough to keepwith Fred, so I don't have to worry" scenario.

2. A sheet will be made listing every qualifying member and this has been randomly sorted. Each week the first person at the top of the list who is there that night will be the volunteer. When you've done your stint, your name is crossed off. Of course, if you are injured, or feeling lazy, or fancy the new girl/boy you can volunteer, and then you've done your bit. You can cry off with a valid excuse, (the week before a marathon you have been training for all year for example) but this puts you back at the top of the list. This sheet will be put on the notice board in the entry hall of the club for all to see.

3. What’s your job? Your job is ...

A standard week:

You are taking out a new/slow runners’ group, and you run a fixed route. You drop them back at the club and your job is done. The fixed route is the handicap route because then the new person has run it and will know the course. Your job is to take the new runner(s)/ slow runner(s) round the course at their pace. No runner should ever be left on their own, however much they may protest that they are ‘okay’. 

Handicap week:

Anyone who doesn't know the course, and new runners, go round with the volunteer to run the course. They aren't timed.. The volunteer is responsible for sweeping and will get points for doing this (once only), as with timekeeping.

A Quiet week:

A week might occur when no-one new turns up, or they look extremely fit and have clearly run a lot. Lucky volunteer! He is still there and he still has a job volunteer goes round as back marshal on the slow group. This might seem a bit pointless but the system will break down if people get a chance to make a judgement call on whether a slow volunteer is needed.

That’s it!

We would ask you ALL to support us in this. We expect that each member will need to volunteer only 30 minutes of their time about once a year, and don’t forget, if you want a longer run, you can still go out afterwards. We must make new runners welcome, as without them, the club will one day cease to exist. We all like using the club and we can all help to ensure its future.

 

 

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