Introduction

The Tamar Trotters is a sociable running club that caters for runners of all abilities from the absolute beginner to the seasoned regular. We have an active social scene as well as an organised training and racing policy. The Club was formed in 1996 from a small band of local enthusiasts, since then the Club has steadily grown and is now one of the largest running clubs in the South West of England.

 

We meet on Tuesday and Thursday evenings at Saltash Rugby Club, Moorlands Lane, Saltash from 6:30 p.m. runs depart at 7:00 p.m. and generally last for one hour. On these training evenings we run in organised groups which cater for all abilities from sub 6 minute/mile pace to absolute beginners. We even have a juniors group for members' children.   Tuesday runs normally comprise of a structured training session and Thursday runs are normally a steady pace.

 

The policy of this club is to cater for absolutely everybody who has an interest in running regardless of ability from age 7 to 77 and beyond. The club has qualified coaches and a wealth of experience and knowledge amongst our members, please feel free to ask any question you like on training, kit, injuries etc. there will almost certainly be someone who can help you.

 

Apart from the regular training meetings we also hold several social functions throughout the year and attend many local and not-so-local races. Entry forms for most races are available at the club or on our website

 

We organise the 'Magnificent 7' road race in July of each year, the Saltash Half Marathon in May and the Saltash Aquathlon in June. In addition to this we also provide support to several other local events including the Plymouth Half Marathon, and the Plymouth Hoe 10

Each year the club organises its own Grand Prix series which comprises a selection of races over various distances and terrain. Each race completed counts towards a memento.

 

Please regularly check the club notice board and the website for details of all races, social events, the Grand Prix series and other matters of interest. The notice board is regularly updated.

 

The safety and welfare of everyone attending our training sessions is of paramount importance and the Tamar Trotters Running Club has a duty of care to safeguard all members from harm. In return we ask that all members also accept responsibility for their own safety. Prior to joining the Tamar Trotters we require that you read and acknowledge the Club Codes of Conduct and complete and sign the Application for Membership form, and return it to the Club Membership Secretary. 

 

Index of Club Documents >>>

Club Codes of Conduct >>>

Club Contacts >>>

 

 

Membership

Annual membership is renewable on 1st April each year. The membership fee reduces pro-rata during the year at each quarter. There is a "one off" joining fee of £12 for new memberships and includes one club running vest.

 

Single membership costs £20 per year and covers one adult aged 18 and over and can also include 1 child

aged between 7 and 15 years (note – children need to complete a Juniors Section Membership Form).

 

Youth membership costs £10 per year and covers individuals aged 16 and 17.

 

There is a 50p subscription payable on every training evening attended (not applicable to Juniors)

 

 

Club Clothing

Club colours are black shorts and a burgundy running vest or 'T'-shirt. Also available are jackets, sweatshirts, polo shirts, woolly hats, baseball caps, fleece tops and long sleeve 'T'-shirts.

Please refer to clothing order forms for sizes and prices of club clothing. Click here to visit the Club Clothing page

 

All members attending Club training sessions during dark evenings must wear light coloured or reflective clothing. It is also advisable to carry a torch.

 

 

Trophies

Occasionally we do win prizes at races!  Any individual who wins a trophy whilst running for the club is of course entitled to keep the trophy at home or display it in the club trophy cabinet. However, any team prize won at an event must be displayed in the club trophy cabinet.

The club will pay for any engraving of trophies won by club members.

 

 

Juniors Section

 As well as providing training for adult runners, the club also provides opportunities for member’s own children, from the age of 7 up to age 15, to join the Club as a Junior Member and run with our Junior’s group on Tuesday evenings. These training sessions take place outdoors between 7 p.m. and 8 p.m. and usually last for about forty-five minutes.

Junior members attending the Club must be accompanied by a parent, legal guardian or nominated responsible adult who is a fully paid up member of the Club. This person will be responsible for the child’s welfare and behaviour throughout the evening. They must sign the Juniors Register at the Club and be present at the Club throughout the evening.

The Junior Members that attend Club training sessions will be catered for in a specific Juniors group that will be supervised at all times by at least one adult per 6 children. All parents or legal guardians of children that come to the Club must take their turn in assisting with the Junior’s group, this duty is organised on a rota basis

Children under the age of 16 are classed as junior members of the club and as such pay no membership fees or subscriptions and have no voting rights.

The safety and welfare of the children attending our training sessions is of paramount importance and the Tamar Trotters Running Club has a duty of care to safeguard all children and young people from harm. In return we ask that parents / guardians also accept responsibility for allowing their child to attend our Club. Prior to your child attending the first training session with the Tamar Trotters we require that you read and acknowledge the Club Codes of Conduct and complete and sign a  Juniors membership form

For the safety of your child it is important that the Club is informed of any medical condition or allergies that may be relevant if, for example, your child fell ill or was involved in an accident whilst at the club.

 

UK Athletics guidelines recommend the following maximum distances for children running on the roads. The club strongly advises parents to use their discretion when allowing their children to run, the club cannot be held responsible for any injury caused to their children whilst running. Children under 11 should only run a maximum of 3 miles depending on weather conditions and the group’s abilities.

 

 

The club also operates the following rules regarding children: -

Children under the age of 12 must run in the juniors group

Children between 12 and 14 may run in any group up to and including the 10 min/mile group

Children over 14 may run in any group at their parents and the clubs discretion

In exceptional circumstances the club may waive the above rules

 

Child Protection Policy

Club Codes of Conduct

 

 

Junior Athletics Club

In addition to the Tuesday night sessions that are provided for club member's own children we also organise a Junior Athletics Club on Wednesday evenings at Saltash Community School. The Tamar Trotters Juniors Athletics Club is open to all athletes aged between 8 and 15 years.

 These sessions have been developed by UK Athletics qualified coaches and provide an opportunity for young people, between the ages of 8 and 15 years, to receive coaching aimed at developing athletic ability in a progressive and fun way in a safe environment. All sessions are run by qualified coaches who have been screened, by the Criminal Records Bureau (CRB) Enhanced Disclosure policy, for their suitability for working with young people.

Training takes place at the Saltash Community School at Wearde Road, Saltash on Wednesday evenings from 6 p.m. to 7 p.m.  In the winter training takes place indoors in the school sportshall, in the summer training takes place outdoors on the grass track at the rear of the school.

Arrangements should be made for your child to travel safely to and from the training sessions. We appreciate it if children arrive promptly at each session and are collected immediately after training ends. If you are going to be late picking your child up, please contact the Juniors Captain and let them know.

Please ensure that your child has suitable kit comprising the following: shorts / tracksuit bottoms, training / running shoes, T-Shirt / waterproof jacket / tracksuit top. Please also ensure that the child brings a bottle of water along to each training session.

The safety and welfare of the children attending our training sessions is of paramount importance and the Tamar Trotters Running Club has a duty of care to safeguard all children and young people from harm. In return we ask that parents / guardians also accept responsibility for allowing their child to attend our training sessions. Prior to your child attending the first training session we require that you read and acknowledge the Club Codes of Conduct and complete and sign a Junior Athletics Club Membership Form

For the safety of your child it is important that the Club is informed of any medical condition or allergies that may be relevant should your child fall ill or be involved in an accident while at the club.

Please note that membership of the Tamar Trotters Junior Athletics Club does not entitle your child to attend Club training sessions at the Saltash Rugby Club on Tuesday or Thursday evenings. Senior membership of the Tamar Trotters is only available to athletes aged 16 years or over.

Click here for more information >>>

 

 

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 stretches at regular intervals during the day to relieve muscle tightness. There are information sheets at the club which describe stretching exercises relevant to runners.

 

 

Armada Athletics Forum

The club is a member of the Armada Athletics Forum which is an amalgamation of running clubs within the local area with the aim of sharing ideas, resources and information. The Forum organises the Plymouth Hoe 10 race in February. The proceeds from this event is shared amongst the member clubs with the aim of improving athletics in the area.

 

 

Personal music players

The club discourages the use of personal music devices plugged into the ear whilst running on club nights, or whilst representing the club at events, for the safety of the individual and other runners.

 

 Dogs

For the safety and comfort of all members we do not allow dogs to run with the club on any training evening.

 

 

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.

 

 

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 advice on running shoes. Expect to spend between £30 and £70.

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. An experienced retailer 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 500 - 600 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.

 

 

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 all about it. Thankfully almost all running injuries are preventable and non-permanent. The 4 most common causes of injury are :-

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

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

3.       Poor footwear - Buy decent running shoes and replace them before they are worn out

4.       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 do feel pain or discomfort during or after a run then ice the area at regular intervals and rest for a few days. 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.

There is a First Aid kit at the Club House for use in emergencies.

The club coaches are there for you,  So if in doubt about any running problem, ‘ASK’

 

 

Changing

Changing and shower facilities are provided within the club. Please use the changing rooms, changing within the club bar area is strictly prohibited.

 

 

Car Parking

The club is situated in a built up area and parking is limited. If at all possible please leave your car at home or car share. We recognise that this may not always be possible and ask that when you do drive please only park where advised by the club and that you give due consideration to the people living close by.

 

10 good reasons to run

 

1.      Running is the most efficient path to cardiovascular fitness.
Thirty minutes a day, four days a week will yield an excellent level of fitness in the shortest possible period of time.

2.      Running is the most accessible of all aerobic sports.
You can run almost anywhere and at anytime you feel like it. You don't need much equipment and its open to everybody

3.      Running is inexpensive and simple to learn.
You need good shoes, decent clothing and not much else to participate. Everyone knows how to run, and information on training is widely available.

4.      Running is the best method of stress reduction on the market.
Thirty minutes of running will work wonders in dissolving stress accumulated at work.

5.      Running is an excellent component of any weight-control program.
Few activities burn calories more quickly.

6.      Running is a flexible method of training.
You can run at your own pace, with or without company, at whatever time of day suits you.

7.      Running makes you feel good.
Your fitness, self-esteem and confidence all will increase with regular running.

8.       The sport offers a unique opportunity for recreational runners to mix with world-class athletes.
You can't play at Wembley or Wimbledon, but on almost every weekend, runners compete in the same events with the fastest human beings ever to inhabit the planet. There are also low-key social events that emphasise fun and friendship.

9.      Running is for families and individuals of all ages.
There are running programs for kids, veterans programs for those men who are over 40 and women who are over 35 and even events for families.

10.  You'll be in good company.
Millions of people already run for health, fun, fitness and competition. You'll find this running club full of like minded, friendly people who like nothing more than the spirit and enjoyment of all kinds of running, regardless of ability