The running community has made huge strides in the last few years to make running accessible to more people. My name is Michelle Ziebarth and I am a 2024 grambassador. I also am a runner who has crohns disease. Navigating running with a disability can be challenging, and often times there are little things we can do to make running more accessible to all. Here are 5 quick tips that can help make your running crew more accessible to all.
Picture/Verbal Directions: Grandmas does a great job providing both a physical map and visual directions throughout the course and directions via the speaker system at the beginning of the race. Both are important when thinking about runners with visual impairments or who are Deaf/ HH, but we can’t all pull off a world class running event on Saturday morning. When planning group runs a great idea is to have directions printed or typed out as well as turn by turn audio directions. Great free resources include; map my run, ASICS Runkeeper, or run go. Most of these apps include audio turn by turn directions and also the ability to print a map/ visual directions.
Helpful ASL Signs for Runners
Here are a few quick signs that can be helpful for someone who is deaf or hard of hearing.
Water
Help
Stop
Bathroom/Water Stops: When planning group run it is important to plan bathroom and water stops on the routes for people who may not be able to carry their nutrition with them as well as people who may need to use the restroom more frequently. Something I personally try to follow is water/nutrition/bathroom stops every 2-4 miles for days below 60 degrees and every 1-3 miles for days above 60 degrees.
Access to Technology: Some runners who have sensory needs use headphones to help control their environments. Asking your fellow runners ahead of time if they would like to wear their headphones or if they would like to have conversation can help everyone feel comfortable when running as a group. Another important technology consideration is limiting things that have extreme lighting/ strobe lights (flashing light belts, course lighting, running through lights, ect.) . For people with sensory needs or seizure disorders these can be very dangerous.
Pre-Assigning Groups: For runners who may have social anxiety, generalized anxiety or just feel anxious about running with new people, showing up to large group runs can be stressful. Creating pre-assigned groups before the run can help anyone who is nervous or anxious know beforehand who they will be running with and what the group pace is. Of course, always leave room for more to join! Pacing can also be a point of anxiety so making sure everyone has at least one other person to run with is so important.
Those are my 5 quick tips to make group runs more accessible! Happy running!
Michelle Ziebarth
Michelle Ziebarth is a 2024 Grambassador. Meet the other Grambassadors here.
Follow Her on: Instagram, Facebook
Favorite Grandma’s Marathon Memory: Every year crossing the finish line to the huge crowd is so awesome. My brother ran his first half this year and watching him cross the finish line was so awesome. Also if you are running the full TAKE THE TRAIN.
Quote that guides, inspires, or embodies your training, racing, or life: I can do hard things! When I told someone I was training for my first marathon they said “Did you know running a marathon is like really hard”. I repeat that to myself while I am running for motivation and to make myself laugh.
Favorite pre-race meal: Breakfast: bagel and egg, fruit, and yogurt. The Night before: All the spaghetti
Favorite post-race beverage: Water and then Something from Bent Paddle Brewing
Running superstition: Everything must be laid out the night before. I also always have at least one pickle for a snack the night before a race.