Always check for 'BLIND AGE' (Forest Safety)

This is essential for anyone going out for a run that is taking a friend or several or a group, and especially for Coaches, Captains, Pack Leaders, and Tail Enders.

Safety technique is paramount! Safety technique sessions are run the first 2 weeks of every intake. This is to teach you how to run correctly and prevent injury. If you miss both of these sessions, you need to contact Kerris to come early prior to your first session to get some one on one support to cover safety with technique. 

B - Buddy people up and make sure anyone that does not the know the forest off by heart, or is not strong on the trails, has a buddy at all times. Especially for the beginners who will be turning back earlier, arrange at the start who will turn back with them. Remind them to keep track of where you are going, so they can remember how to get back the same way. Buddies never leave their buddies behind.

L - Looping is a core rule of our group. The slowest in the group becomes the Captain, who sets an easy comfortable pace for themselves. Faster runners must loop 100-200m behind and then catch up, always keeping within eyesight and earshot at all times. Otherwise the group may veer off on another path and those out the front will get lost - has happened many a time! Those that reach the top of a hill first, should NOT stop and rest, but loop back down and do another loop until the Captain has reached the top and everyone can rest together. The Captain should also set a Tail Ender who always stays at the back, checking for stragglers and toilet-stoppers, and regularly head-counting.

I - Injuries & illnesses should be discussed before starting off; always carry your asthma inhaler, epipen, or other medications. For a sore muscle, try a slower pace and see if it loosens up during warm up and if so then its just a sore muscle. But if it is still painful after 2km, then its an injury and you should turn back and see a physio/osteo etc. Tips for faster recovery of sore muscles and minor injuries includes ice, massage, heat packs, stretching, and even coating in Neurofen gel and Gladwrap, and sleeping with that overnight. The group has a number of highly recommended masseuses, physios, and osteos who give us discounts.

N - Numbers of runners in all groups should ALWAYS be counted before starting, and regularly counted during the run, and check they have all finished together. Either the Captain or the Tail Ender should be doing this, or someone nominated in the group. NEVER LOSE ANYONE. EVER!!

D - Directions must be clear and on a map for all members of the group to take a photo of with their phones. There are laminated maps which can be folded up and shoved in a pocket, so there is no excuse not to have directions. Always know where to head as a backup if you miss a turnoff, and especially how to back track and get back out. And if you get lost, don’t panic, stay together and make a group decision on back-tracking until you recognise where you are, and taking a path most of you know. Do not split up. Stay together. And many of you will have cellphones and you can contact someone else who may have a better idea of which direction to get out. Before the run, always take the cell numbers of your Captain/Tail Ender, and your Buddy. But remember, the forest is surrounded by roads and lakes on all sides, so you really can’t get lost for too long - you’ll eventually wander out lol. Just means you got your money’s worth on today’s run. Muahahahaha.

A - Adventure it is, as long as you stay safe and respect other users. Always stay left on the track and give way to bikes on dual-use trails. Exploring unmarked trails is fine, and even short off-tracks as long as you know exactly where you are and can find your way back. Cutty grass and blackberry scratches are warrior badges! But please don't get too close to cliff edges or precarious drops. And DON'T frequent mountainbike trails, but if you absolutely must for whatever reason, keep very quiet and bail off the track the second you hear a mountainbike coming. Make sure you take lots of selfies, group pics, views, landscapes, and jump shots!

G - Gear that is important for the longer winter trail running and walking sessions are: cellphone, your meds, grippy shoes, water, snacks, and a rain jacket.  Other cool things include: hydration packs, trail gaiters, phankies, visor, seam-sealed jacket, and compulsory gear for longer events. Every season will include a Gear Night to learn about what gear is available, where to get, costs, and discounts and deals etc.

E - Emergencies. A First Aid Kit is always in Kerris' car, with the key located in an agreed spot. De-fibs are located at the Waipa MTB park, Redwoods Info Centre, and Scion. If you are in the middle of the forest, Call for help and administer First Aid ABC - Airways, Breathing (CPR 30 to 2), Circulation (Stop the bleeding). Don't move the person as long as there is no further danger in that position. Keep them warm. Elevate the broken limb. Stay with the person, think about how/what directions to give the rescue crews so they can find you quickly, and relay those via phone or a messenger. Talk calmly to the patient and find out any medical history and contact details for family etc while you wait for help. Hand over all information to rescue crew and assist with extraction.

Krazy Kerris - 021 753 691