Creating an Autism-Friendly Running Space

Introduction

Hello, I’m Katie, and I’m an Almondbury Strider. On top of my running, and my 9-5, I'm a lived experience speaker, writer, and trainer. I’m Autistic and also part of the National Autistic Society’s Online Running Branch, which aims to increase the inclusivity of running events. As a speaker, I enjoy raising awareness and sharing my experiences of the connection between neurodiversity and eating differences and disorders. And as a writer, I enjoy reflecting on how running has transformed my physical, mental and perhaps above of all, my social health. In this post for this year's World Autism Acceptance Month, I’d like to share a bit about what Autism is, how Autistic people may experience and present in running groups, and how being in The Almondbury Striders has helped me, so that you can make your running group more inclusive too.

Let me start with my story...

My story

In 2023 I shuffled, very nervously to the back corner of the Almondbury Cricket Club. Despite the warmest of welcomes, I had my Autistic mask up, my camouflage on, and I was determined to fit the group and act “normal”. But as days turned into weeks, I decided I quite liked it there. I ran on the same days at the same times from the same place with nearly the same people every time. I had a clear understanding of what to expect every evening because the Strider Leaders explained the routes to me. It felt safe. So safe that as time passed, I began explaining the things I found challenging. I was unmasking, realising that I didn’t have to force myself to fit. And the Striders couldn’t be more accepting. With this awareness, I started to attend their social events.

Before I attended any “different” day at the group, the Striders made sure my carousel of questions were answered. What do I need to do? What do I need to bring? What’s different about it? Receiving a running commentary from a Strider each time, meant I got to attend the Pumpkin Run for halloween, run 5 miles for MNDA, run the Naked Run (for those as confused as I was - it’s an event without wearable devices), I did Hill Repeats, and I even attended the theatre to watch another Strider perform in the Great Gatsby.

Having been supported by the Striders with doing “different”, I began attending running events. The safest thing to do was to start with the Almondbury Striders annual Ambry 10K straight from the Cricket Club’s door step. The Striders made sure I was ready. They made sure I knew the route, ran the route, knew what to bring, knew what to expect, only to get so over-excited that I did a big speedy fall two weeks prior (I still ran the Ambry 10K though in braces and bandages).

My Autism comes with a collection of linked health conditions - amongst them is Hypermobility. And when coupled with my sub-par coordination and spatial awareness, I will inevitably fall over stray bins, invisible objects, off curbs, over curbs, up stairs, down stairs, which makes running up hills, down hills, by roads, off roads all an adventure in their own right. But Striders have taught me to wear all my falls like badges of honour because none have stopped me in my tracks yet. And when I hear a “Katie Cross” or a “Katie Mind” or a “Katie Stop”, I know my fellow Striders have seen what I’m going to miss, and have my back.

I can be very black and white in my thinking. My default was always to believe that running either goes perfect or everything’s gone wrong and the world is ending. Whilst this caused me to throw a couple of memorable moments when first starting in frustration, the run-back policy always meant I was never left behind. And when Striders began sharing their own ups and downs of running, they showed me the grey to my “black and white thinking”. Or rather they modelled a spectrum of running experiences that I could then take to understand and celebrate my own running ups and downs. But the Striders were already celebrating this for me. I was awarded the Determination Award in the Striders Awards (with a trophy that I showed everyone I knew), that honored all of my “rainbow” of running experiences - all my falls and my frustrations, as a recognition of my determination. This gave me the determination and right mindset I needed to partake in the Striders Championship.

The “Striders Championship” is the ultimate “different”. Different days, different locations and lots and lots of different people. But nothing engages me quite like a timetabled schedule, including information on when, where and how to book. And I always know what is coming next because the website tells me so. So, after all the Strider preparation that goes into getting me anywhere, including lifts and lots and lots of reassurance, I ran a PB in my local Park Run, I ran a PB in the Wakefield Hospice 10K, I was in the first 15 women back in the Sowerby Bridge Snail’s Flat Caps (it was not flat)!

Joining Almondbury Striders is the best decision I ever made. It’s by far the highlight of my week. It’s the first thing I schedule into my calendar, my favourite thing to share at work, and my final slide of all my lived experience talks. Although I don’t always know how to show it, getting my merch, or my award, or my theatre ticket leaves me ecstatic for weeks. I’m used to masking a lot. I used to have a “happy walk”- a very bouncy skippy stimming walk that I was picked on for and lost in the midst of masking. But now because of Striders I have a “happy run” (it’s slightly lop-sided and looks a little strange but that’s okay). For Striders it’s the one I display on the very last leg of Somerset Road where I become supercharged with a mix of special interest energy, stimming rhythm and strider encouragement.

I don’t really do endings… But in conclusion, I have the best running group, I’m very determined, I now understand my spectrum of running experiences, the “different” isn’t all that bad (sometimes - maybe) and I’ve got my “happy run” back. So thank you Striders ♥️ And for non-Striders, that’s how you do Autism-friendly.

To find out more about autism and how running groups can help autistic runners, read on....

What is Autism?

There are around 700,000 Autistic people in the UK. Autism is a spectrum condition that presents as a variety of strengths, challenges and differences. By definition a spectrum is a classification tool used to mark something in terms of its position between two extreme points. So it’s only natural when people think about the Autism spectrum they think of people sitting between “less autistic” and “very autistic”. However in reality, the Autism spectrum to many is experienced much more like a colour wheel, consisting of a collection of potential autistic traits which are expressed differently in each individual. Some of these differences include social communication, sensory processing, the need for routine and repetition, and the development of highly focussed interests.

What might you notice?

Running groups provide an important sense of social connection for runners across the world. However, for Autistic people who experience differences in social communication, Autistic runners must sometimes choose between their sport and the social connection a running group would bring. Running groups are inherently social spaces, which often require a level of social understanding that is different to those understood by Autistic people.

Autistic runners may experience difficulties:

● Engaging in and interpreting the small talk, banter or humour of the group

● Interpreting and displaying body language and facial expressions

● Starting, continuing and finishing conversations

● Hearing and speaking with others in sensory-rich clubs

● Accommodating to unexpected changes in the running schedule

● Transitioning between different social spaces with different social expectations

● Expressing emotions in a way which is understood by those around them

● Hiding or “masking” strong emotions from the view of others

what is masking?

Recent research has identified that some Autistic people mask or camouflage their traits in order to help them fit in with social groups. Masking is the conscious or unconscious suppression of Autistic traits and difficulties in order to appear non-Autistic and avoid social exclusion. There are lots of ways in which Autistic runners' challenges may be masked or hidden from view. They may:

● Feel hesitant to engage in events that differ from usual club activities

● Experience difficulties navigating and travelling to alternative meeting spots

● Have extended absences from their group due to co-occurring health conditions

● Leave early from events due to the mental and emotional fatigue experienced from engaging in a “different” day

What are the strengths of Autistic runners?

Despite the challenges Autistic runners face, it is also important to recognise the strengths of runners on the Autism spectrum. These often include:

● Endurance and perseverance

● Reliability, punctuality and being driven by routine

● Commitment and dedication towards their goals

● Loyalty to groups and organisations they are a part of

● The ability to bounce-back from physical, mental and social hurdles

What might help autistic runners?

When Autistic runners combine their special interest and their innate strengths, with the meaningful sense of social connection a running group can offer, they may improve even further. There’s lots of ways runners across the UK can support their Autistic Striders, Harriers or Steppers with realising their potential, not just as runners, but as part of their own running communities.

The following considerations are some of the many ways The Almondbury Striders have helped me:

● Be available for questions: Autistic people often need a high level of detail in order to engage in events. Autistic runners may have lots of questions or need clarification about the logistics, rules, or expectations of events. Maintaining opportunities to help them clarify their understanding can help Autistic runners feel safe. You can support runners with planning journeys to unfamiliar locations by discussing travel options and agreeing meeting points, to bring clarity to otherwise daunting “different” days.

● Maintaining positivity: Some Autistic people are black and white in their thinking meaning that they may feel their efforts have been exclusively positive or exclusively negative with nothing in between. Maintaining a balanced outlook on their running journey, by reflecting on their strengths and journey may help combat black and white thinking when it arises.

● Using audible cues: Some Autistic people struggle with spatial awareness and coordination. Using audible cues to indicate when roads are safe to be crossed or when there are obstructions on paths, can help keep them safe.

● Post-run check-In: For Autistic people a lot can be experienced in a 60 minute run. A brief post-run check-in, such as “How did you find that?” can invite runners to address any issues, and can help them leave the group on a good note, looking forward to next time.

● The ability to leave early: For some autistic individuals, socializing during or after the run might feel overwhelming and even tiring. The ability to leave promptly from group runs and social occasions can be essential for fatigue reduction, and to ensure their running stays on track.

What effect can this have on Autistic runners?

Running can offer a wide range of benefits for everyone, beyond just physical fitness. But for Autistic people particularly, running has far-reaching benefits that help them regulate many systems in their body, leading them to feel much happier. The effects can be as follows:

● Stress reduction: The repetitive and rhythmic act of running can be grounding, providing a repetitive pattern that is calming for some Autistic individuals.

● Increased balance & spatial awareness: The movement required in running helps to stimulate the vestibular system, which is responsible for balance and spatial awareness. Running in groups and learning to navigate running by others, can enhance this further.

● Increased interoceptive awareness: Autistic people can struggle with interoceptive awareness. Running can produce stronger interoceptive signals that are easier for Autistic people to identify, such as stronger hunger signals.

● Improved navigation skills: Running across their community may help Autistic runners build a deep familiarity with their location safely, broadening the environments they feel confident navigating independently.

● Reduction in social anxiety: Participating in group settings can give Autistic people the social exposure they need to more confidently access other areas in their lives including healthcare settings and workplace opportunities.

And perhaps most importantly - more personal bests!

To find out more about Autism and World Autism Month visit the National Autistic Society

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