Coaching Team Changes – 2017

Sorry for the lateness of this announcement, work & holidays sometimes get in the way!

I would firstly like to thank the following run leaders who have recently decided to call it a day and withdraw from the Coaching Team, without their dedication, time and commitment there would be no club:

Andy Gower, Paula Morisco-Tarr, Jane Fenwick, Jeanette Tearle, Elizabeth Newton, David Cooper.

Thank you one and all, it was a pleasure working with you.

We do, however, have a fine bunch of newly recruited and qualified Leaders in Running Fitness  and I would like to welcome them all to the team:

Caroline Ford, Terry Siggins, Simon Stimpson and Rak Patel

I am sure you will give these guys your support in the coming weeks as they find their feet as run leaders.

You may well already have seen that our Chairman Dionne Whelan has recently qualified as a Coach in Running Fitness, I would like to congratulate Dionne on this achievement. Your club now has three qualified Coaches and a dedicated and enthusiastic group of Leaders, putting us in a good place to help you all develop and reach your running goals in 2017.


Wearing Headphones in Road Races

This is the latest from UK Athletics:

From 1 April 2016 a new rule regarding the wearing of head phones in road races was introduced into the 2016-2018 edition of the UKA Rules of Competition.

“The wearing of headphones, or similar devices, (other than those medically prescribed), is not permitted in races on any single carriageway road that is not wholly closed to traffic.

This restriction does not apply to races held on dual carriageways provided that there are clear, structured separations between the separate carriageways. Competition Providers of races held entirely on roads closed to traffic may apply this condition where appropriate to local circumstances.”

Race Directors may apply the condition to any race where they consider the wearing of headphones to be a hazard – including, for example, where runners must be able to hear marshals’ instructions or on a lap course, and UKA will support the race director where that local condition is applied.

Enforcement of this rule is a matter for the race director and referee and disqualification of runners who choose to ignore it is an option.


Club Running Etiquette

For variety, the early group schedule includes 5k and 10k runs and on alternate weeks 20:20 and 30:30 runs. During these runs it is important that you follow the run leaders instructions, particularly the 5k and 10k events when we need to ensure a safe and enjoyable environment for everyone.

Please take careful note of the following notice:


During our club runs we like to make sure all of our runners are safe and when we get back to the start of the run we haven’t lost any (it’s bad for the membership numbers).  To make sure we don’t leave anyone behind we do something called Runbacks.

Running Backs?  

No not an American Football position, Runbacks.

At set points on a route, the lead runners turn round, and run back towards the last runner. As the lead runners pass the other runners, the other runners turn and follow the lead runners back.

That means extra running, why would we want to do that?

Runbacks re-group everyone, and helps maintain Club cohesion. It lets you swap who you’re running with, and allows those escorting slow or new runners to swap duties with others. It helps runners feel more confident so that they are not running alone. It lets runners socialise a little with runners they wouldn’t normally run with.  Come on admit it, we are a friendly club, it’s good to speak to someone new or catch up with someone who you do not normally run with?

OK, I can see it might make sense, when do we do that? 

We Runback mainly on a Tuesday night run or when your Running Leader/Coach says that we will do Runbacks.  They will either be at a certain time e.g. every five minutes or at certain points along the route such as obvious turnings or changes in direction.

How far do we Runback?

You should Runback to the last runner in the Group.  Sometimes the Group may split into two to accommodate the difference in pace but your Running Leader/Coach will tell you if this is happening by re-grouping all runners and then they will tell you who you should be running back to.

That sounds like extra mileage, how many extra miles will I end up doing?

This depends on your pace.  Faster runners will end up running slightly further than the 5k or 10k route.  Think of it as a speed session in the middle of a run, perfect for building speed and stamina.  You really have no excuse to not want to do it.  You can also vary your pace so that you run out fast and Runback to the last runner more slowly or vice versa.  Also if you are new to running a longer distance keeping a slow steady pace towards the back will ensure you do not go off too quickly at the start of the run and you can learn to pace yourself properly.

Well I just don’t want to do it, it messes up my run!

Well if you don’t want to, no one can force you.  HOWEVER, it is really good for both your running and for making those runners not as fast as you feel like they are part of a club rather than slogging the streets on their own.  Slower runners won’t run much extra at all and faster paced runners can add a couple of extra miles onto the route but hey, why join a running club to run on your own or be antisocial.  Plus it is all extra miles on your feet so that can never be a bad thing.

The Club prides itself on being a friendly and supportive Running Club.  Runbacks ensure we run as one Club, we lookout for each other, we encourage one another; we make sure we are all safe and most of all we get fit and have FUN together!

Don’t forget to RUNBACK!

Thank you


MKLR Coaching Team


Chairman’s post – Metro Bank, Club Kit, Membership renewals 206/17

Hi All, I have some very important updates for you about SUBS and KIT, so please do take the time to read this post and apologies that it is so long.
The club has grown from strength to strength over the past few years and I am sure you will all agree with me that all past and present committee members have done a great job over this time.
As a result of our increased numbers, lots of the tasks that were easy to manage when we were a small group where the committee personally knew every member are becoming more difficult now and take up a lot of time.
We have therefore decided to put the following procedures in place:

1. We have moved to Metro bank who allow us to do online banking.

2. With immediate effect, all payments of subs, Christmas meals etc must be paid online, or if you do not have online banking, you can go to Metro Bank (there is one by Waitrose in Oakgrove) to pay money in to the account. We will no longer accept cash or cheques.

I appreciate this may be an inconvenience to individuals but the workload on the treasurer in monitoring who the cash was from and the frequent trips to the bank to pay it in is too high especially considering this time is given freely to the club.

3. When paying in to the bank account we request that you clearly state on the reference your name and what is being paid e.g Dionne Whelan – subs, Julie Kennedy – Christmas.

If the name you use at the club is different to the one on your bank account please use the name we know you by. When we were smaller it was easier to identify people who used both a married name and a maiden name, with over 200 members this is no longer a 1 minute task, we can sometimes spend hours figuring out who has paid and what they have paid for, so your upfront help with this is much appreciated. For those that are unable to change the reference on their payments would you please set up a new payment and reference accurately describing the payment you are making, if you are paying for two separate items eg Christmas and BBQ, please split the payments. Please don’t use the same reference for everything as this adds an extra workload to the treasurer trying to work out what payments are actually for.

4. Kit can now be ordered directly from the supplier and a weblink has been posted on the MKLR site. The only kit ordered by the club will be vests for new members. We have negotiated slightly better deals and there are now two suppliers who you can use:
a. Dare 2 Wear provide our training kit, hoodies etc that we have always used – this link is already uploaded on to the website in the kit tab
b. Fusion now provide a range of higher quality race kit – this is at a higher price but may be of interest to those doing longer races who have found the seams on the training kit to be uncomfortable – the link to Fusion is not yet available.

5. When renewing your membership, if you have a change of address, or emergency contact details etc please remember to inform us by sending an e-mail to or using the contact tab on the website.
Subs of £30 per person are now due for the year from 1st April 2016 to 31st March 2017

We will be applying to UK Athletics to register individual members immediately after 30th April. If you have not paid your subs by 30th April we will not register you and so you cannot apply for reduced race entry fees. In the past we have chased people who we thought should have paid, once again the sheer size of the club now prohibits this, we will post weekly reminders on Facebook, however it is your responsibility to pay your subs on time if you want to be registered with EA and considered eligible for the Virgin Money London Marathon club ballot.

The bank details are on the FAQ Page of the members part of the website AND posted on the Members Only Facebook page.

I hope you will all understand the need for these changes and embrace them. Happy Running.

New UKA rules for competition

There has been a change in the rules regarding compulsory athlete registration in competitions held under UKA Rules. The following information should make it clear. But in summary, in order to compete in races, under the club name and claim the UKA discount, it is important that you pay your club subscription immediately it falls due, so that the club can register you with UKA in accordance with the new rules:

At the start of April new UKA Rules for Competition will come into effect which include important changes regarding compulsory athlete registration in competitions held under UKA Rules (these rules apply in competitions for the Under 13 Age Group and above).

It will be all the more important athletes check that their registration with England Athletics is renewed for the 2016-17 season.

It is therefore important that competing athletes ensure they are up to date with payment of their club subscriptions and that, when due, these their ‘club subs’ are renewed promptly so that their England Athletics athlete registration fee can be paid.

(While road runners will still be able to compete unattached, athletes who wish to represent their club (and claim the registered athlete discount on entry fees) in road running events, will need to be registered with England Athletics.)

Athletes who are not yet registered with England Athletics should speak to their club to ensure they become registered. Those already registered will need to ensure their registration is renewed for the 2016-17 season after 1 April.

Further advice for athletes (and parents of young athletes) including how to check whether you are registered and your registration details is available at

Guidance for membership secretaries, team managers, coaches, and event organisers is available as follows:

While athlete registration has been a part of the rules of the sport for a number of years these changes mean it is essential that club athletes are registered and aware of their registration details.

We recommend you make yourself familiar with the information that is relevant to you and, where appropriate, draw the attention of others to the information that is relevant to them.

Click here to read UKA’s announcement.

Clubs are a fundamental part of the sport and as such it is not possible for an individual to register with England Athletics other than through an affiliated club.

Who’s racing where…?

Just a reminder to all members to let us know if you’ve entered a race or event. It’s a really great to share with the club what we’re all working towards, and can also open up the events to other members who might not be aware of them.

This year alone we’ve logged runs, swims, triathlons, muddy races and distances from 1 mile to 140!

You can submit these through the Race page on here, email me at EVENTS@MKLR.ORG.UK, or send me a direct message on our members Facebook page. Ideally, please don’t just tag me on there as it can scroll off pretty quick and I don’t like to miss anyone out.

Some people prefer to keep these things to themselves which is absolutely fine, but if you want to share and see your name in lights then please let me know.

MKLR – Wearing headphones whilst running with the club

We know that some members find running with headphones a key part of their running experience. Listening to music whilst running can be motivational for some. However, there are safety issues connected to wearing headphones while running – many races now ban runners wearing them.  You may not hear what is going on around you and potentially could cause a danger to yourself and other runners by not hearing traffic, other footpath users or the instructions from run leaders and coaches.
Whilst we do not want to ban members from wearing headphones; we do discourage it. If you choose to wear headphones during club runs it is your responsibility to ensure that you can hear the instructions given by run leaders and coaches at ALL times and you do not put yourself or other runners at risk whilst running on the roads and footpaths.
We recommend you leave the headphones at home or to use at the gym and enjoy the company of friends and other club members instead.
MKLR Coaching Team

MK Lakeside Runners