We are always looking for new people to lead a group. If you need an insight into what this involves, please click the link below.
See also, Rules for Road Running
In addition, here are some guidelines for running in Summer heat.
Running in Hot Conditions
If you’re leading a running group in hot conditions , the priorities are pacing, hydration, route choice, and watching for heat illness early.
A useful rule: “Run for the conditions, not for the spreadsheet.”
Before the run
- Encourage everyone to hydrate during the afternoon, not just immediately before starting.
- Eat something light with carbs and a bit of salt 1–3 hours beforehand.
During the run
- Wear light-coloured, breathable clothing and a cap/visor if sunny.
- Apply sunscreen, especially if you’ll still have sun exposure early evening.
Adjust the session
- Slow the pace by effort, not by watch pace. Reduce intervals, volume, or intensity if temperatures are still high.
- Consider changing: hard workout → steady aerobic run, long reps → shorter reps with longer recovery, continuous tempo → fartlek with recovery breaks
- Use a “conversation pace” benchmark for most runners.
Route planning
- Prioritise: shaded routes parks/trails over exposed roads
- Loops past water/toilets
- Avoid long exposed climbs if possible. Shorter loop formats are useful so runners can stop early if needed.
- Hydration during the run
For evening heat:
- Encourage runners to bring fluids if running over ~45–60 mins.
- Electrolytes can help for heavy sweaters or harder sessions.
- Remind people: sip regularly don’t wait until thirsty overheating can suppress thirst signals
Watch for warning signs
- Tell everyone to speak up early if they feel: dizzy, unusually fatigued, nauseous, chilled/goosebumps despite heat, headache, confused or unsteady
- If someone shows symptoms: stop them running, move to shade, cool with water/wet clothing, hydrate if conscious, and alert seek medical help urgently for confusion, collapse, or persistent symptoms
Good group management practices
- Start conservatively for the first 10–15 minutes.
- Re-group more often than usual.
- Use a buddy system so nobody runs alone.
- Make it explicitly acceptable to shorten or abandon the session.