LiRF Course

Part of my plan to set up a running club at work is to gain a qualification as a Leader in Running Fitness or LiRF for short. This involved two stages, firstly A CRB check – done and thankfully came back clean, secondly, a days course with members of UK Athletics.

Today I went on the course, it was held at Medway Park and lasted all day. There were around 20 people on the course from all areas of Kent and all different levels of runners.  which was a slight surprise, I expected a group of elite runners. It’s great that all levels of runners were present, not only did it make the course less informal it put me at ease knowing any practical exercise I could cope.

The course was run by four members of UK Athletics, lead by a very friendly lady called Ana. After a night looking after a poorly daughter and getting two hours sleep, I was concerned I might not be able to keep concentration for long periods. Thankfully Ana and David were engaging and kept my attention throughout, phew.  The content of the course was not entirely what I expected. It was more aimed at the teaching of our own planned running sessions, from the warm up right through to the cool down and then reviewing the session and planning the next.  There were very helpful suggestions on what to do and think about when planning a session, what to do during and what questions to ask, both yourself and your group after the session.

An important aspect was the safety of the runners, something that is easily neglected, especially when teaching adults. Some examples of common missed safety aspects are:

  • Ensure runners wear bibs when running in the dark.
  • Point out any hazards on the route planned, especially tree roots and broken pavements.
  • Check the correct footwear and clothing is worn.
  • Ask all runners if they have any injuries or illness.

Some of them are common sense, but something, as a run leader, you are expected to check and ask.

Next session was to go through planning and delivery of a warm up.  Slightly more than just, ‘go and warm up….’  As a run leader we are required to give direction, watch out for less able runners and give tips on best practice.

I was also taught to recognise signs how hard my runners are working.  As a guide, this is the level of energy systems:

  • Aerobic – The runner is able to chat in full sentences comfortably and clearly.
  • Lactate – The runner is able to talk in phrases.
  • Alactic – The runner is only able to speak one word at a time and will find anything else, much more difficult.

I have experienced running with different levels of ability and fitness before and being able to recognise in what zone they are in will be of great help when pushing the runners. Especially those of less ability that think they are unable to.

One of the afternoon sessions included a few of us planning a full session. From the initial risk assessment and warm up right up until the cool down.  The afternoon and day ended with a recap of everything we have learned. With the final talk based on personal development and where, as run group leader, I plan to go next.

The day was interesting and useful, I found some of the content helpful and some common sense. My own goal in this was to set up a run club for my work colleagues and after the course I have found what I have in place so far is very close to what I have been taught today. Hopefully I can improve on this and run a successful run club.