General Information

The Tamar Trotters running club was formed in 1996 from a small band of local runners, since then the club has steadily grown and is now one of the largest running clubs in the UK.

We meet on Tuesday and Thursday evenings at Aston House, Moorlands Lane, Saltash at 7:00 p.m. 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.

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.

We organise the 'Magnificent 7' road race in July of each year, the Saltash Half Marathon and the Kit Hill Run 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, the Autumn Trail Run, the Plymouth Hoe 10 and others.

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

 

 

Membership

There is a "one off" joining fee of £12 but included is one club running vest.

Annual membership is available on a single, family or youth basis & is renewable on the 1^st April each year reducing pro-rata during the year. 

Single membership costs £20 per year and covers one adult aged 18 and over and one child 7 and over but under 18.

Family Membership costs £30 per year and covers two adults aged 18 and over and all children over 7 but under 18.

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

No children under the age of 16 may attend the club without a parent or guardian being present at the club. Disclaimers must be signed by the parent or guardian before children can run with the club.

There is a 50p subscription payable (except juniors) on every training evening attended   

 

 

Dogs

For the safety and comfort of all members we do not allow dogs to run with the club on any training evening. Dogs are also not permitted within Aston House

 

Club Clothing

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

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

 

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.

 

Children

Club members may bring their own children over 7 years of age to training evenings provided at least one parent (or guardian) is present throughout the evening. The children will be catered for in a specific juniors group that will be supervised by at least two adults thus leaving the parents free to enjoy their own run. Parents or guardians must complete a Child Protection disclaimer prior to bringing their children to the club.

From time to time members who bring children to the club will be asked to take their turn in supervising the juniors 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.

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

 

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.

 

East Cornwall & West Devon Athletics Forum

The club is a member of the East Cornwall & West Devon 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 and the Forum 5k race in Saltram Park. The proceeds from these events are shared amongst the member clubs with the aim of improving athletics in the area.

There is a Forum Grand Prix series every year in which points are accumulated every time you take part in a Grand Prix event. Prizes are awarded to the overall winners and to the winners from each club. Further information about this Grand Prix series is available at the club or on our website.

 

Personal music players

The club discourages the use of walkman’s or any other music device 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.

 

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 facilities are provided within the club. Changing within the club meeting 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