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the jogscotland magazine | Summer 2016
I’m deafblind – but I ran the London Marathon Pregnancy joy - thanks to my jogscotland weight loss! The jogscotland Challenge Series 2016 Cross training – Body Balance plus… the best summer running events for your diary jogscotland.org.uk
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jogscotland: running has never been so easy! Whatever your age, whatever your ability… Morning, noon and night… Towns, cities, villages… Schools, workplaces, woodlands, parks, beaches… Running, jogging, walking…
0131539 5397341 7341 www.jogscotland.org.uk or call 0131
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jogscotland magazine| Summer | Summer 2016 jogscotland magazine 2016
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contents Warm-Up: Alistair Haydock
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News and events
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Alness - Race for Life
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Running with diabetes
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I’m deafblind - but ran a marathon
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jogscotland Challenge Series
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David Syme - Jogging along
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Exercise guide - the squat
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A bump in the road
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Women’s/Men’s Running
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Scottish Slimmers
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Cross training - Body Balance
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Race directory
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Cool down
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sponsor and funder Front cover: Arran 12K - Christopher Hogge Design: 3fiftysixmedia.com
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Meet the Jog Crew
Billy Mitchell
Sue Gyford
Jog Scotty
Head of jogscotland
Digital Communications and Press Officer
The Jog Dog! Mascot of jogscotland
billy.mitchell@ scottishathletics.org.uk 07801 634198
sue.gyford@ scottishathletics.org.uk 0131 539 7350
Carol Robison
Joanne Dennis
Membership Administrator
Coaching and Executive Administrator
membership@ scottishathletics.org.uk 0131 476 7321
joanne.dennis@ scottishathletics.org.uk 0131 476 7328
Membership development officer Jo Stevens is currently on maternity leave and her tasks are being dealt with by the following people: Membership: Carol Robison
Jog Leader training: Joanne Dennis
Group Finder: Sue Gyford
Other queries: Billy Mitchell
Stride – the jogscotland members’ magazine Editor: Sue Gyford
Designer: Adrian Hallam, 3-56 Media Ltd
Photographs: p13 Libby Clegg: Bobby Gavin www.thatonemoment.co.uk p8 401 Challenge: Steven Somerville p14/15 Challenge Series Arran – Christopher Hogge, Balmoral Angus Forbes Photography www.angusforbesphotography.com p 27 Race directory – Men’s 10K Alan Peebles Published four times a year by scottishathletics. Copyright©2016 Scottish Athletics Ltd. www.jogscotland.org.uk
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www.twitter.com/jogscotland
Summer 2016
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Warm-Up By Alistair Haydock of jogscotland Milngavie In each edition of Stride, a guest contributor shares their love of running‌
For me, running started as an alternative to playing competitive squash. I had to retire early from squash due to a serious back injury. My concerns about not having squash in my life were tenfold, firstly not having regular team banter, not keeping fit, the waistline increasing and most important of all the mental stimulus and head space endorphins create when you exercise. A quick google soon turned up Glasgow Running Network, nothing competitive, just a group of friendly people of all shapes and sizes lead by two dedicated jogscotland leaders, it really was that easy! Whilst the short distances achieved back then now seem very short, the feeling of achievement was immense, no matter what distance I did. I can still recall my first 5K, it was as if I had won the Olympics, added to this was doing it among other likeminded people, which gave me the inspiration to carry on to even further distances. As my numerous apps tell me, that was over 10,000 kilometres ago, running history as they say. The running bug gripped me from day one, there was no hidden secret, it was simply meeting new people, the self-discipline of training, the weight loss and the amazing endorphins after each run, which lasted longer than any other sport had given me, add in fresh air and the potential for doing an actual race and I was hooked. It was 2006 that I lined up for my first ever 10K, namely the Great Scottish Run in Glasgow, and I can honestly say it was amazing. jogscotland magazine
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Warm-Up continued Did I find easy? Absolutely not. Did I enjoy every minute of it? Yes - and that, as they say, was that, I was now definitely a runner. I thrived on the company, the outdoors and the distance challenges, so much so I decided to get qualified and start my own running group, and in 2015 jogscotland Milngavie (JSM) was born. The group was primarily set up for anyone who wanted to start or improve. On our first night we had four runners including me, one of which had never ran before which is what it is all about, right? We have all been there, so I adapted the route to accommodate the abilities, and I think that has proven to be the winning formula for JSM, which currently has membership of 200 runners from the local area on our Facebook page, and averages between 40-75 runners each Thursday evening from Milngavie town centre, with no cost. There have been some true heroes for me, none more so than the team who lead with me every week namely Fran Murray, Elaine Stevens, Kay Hunter, Claire Rigg, Dawn Hunter and Neil Douglas. Without these guys it simply wouldn’t happen, they all deserve a huge thank you from the runners who turn up each week for getting qualified and giving their time to help everyone. Finally I want to mention a real JSM club hero, Neil Semple, who is one of the most inspiring runners I have ever came across. I am sure he won’t might me saying he is at the mature end of our group and arrived a shy and slightly nervy character. Since last June, Neil has gone from 0 miles to running the 2016 Edinburgh marathon, through sheer determination, dedication and willingness to get fit. He is also now one of the most sociable and confident members we have. Neil’s story is why we do what we do as leaders, to get people like Neil off the couch and feeling great again. There is no better satisfaction. To anyone who wants to start running, don’t put off today what may not be possible tomorrow, get out there and give it a try, after all, you are lapping all those people left on the couch every time you take a step.
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News and Events
OUTrun Glasgow FrontRunners will be hosting their second OUTrun on 20 August. The scenic, chip-timed five-mile run follows a route through Kelvingrove Park and along the Kelvin walkway in the West End of Glasgow. The jogscotland group organised last year’s inaugural event (pictured) to celebrate their fifth birthday, and to raise the profile of LGBT+ participation in sport. Race director Richard Allwood said: “OUTrun is GFR’s way of giving something back to the wider running community by providing an additional event in the race calendar. We’re keen for runners, joggers and walkers to come along and join us on the day, and if you’re not running, why not volunteer? We need at least 35 volunteer marshals to make the event a success.” For more information and to register www.glasgowfrontrunners.org/outrun-2016
Making strides on the inside We’ve visited Glenochil Prison’s health days several times to talk about the benefits of being active, and on the back of that, several 10K events have been organised within the grounds. The latest was due to take place on 27 May, with around 70 people expected to take part, each making a donation to a charity of their choice. Jim Brown, who has worked as a personal trainer, is one of the inmates who is encouraging as many others as possible to sign up. He said: “It’s wonderful, because there are so many guys that say ‘I could never do a 10K’ and the fact that they’ve completed it is amazing – you see them in the gym from then on and they want to do it quicker the next year.”
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News and Events continued
401 Challenge Members of Jed Joggers and the Galavanters had a great day out on 21 May when they ran with Ben Smith, who is completing 401 marathons in as many days to raise money for anti-bullying charities. The two groups raised £825 through raffles and donations. Six of the people taking part did their first ever marathon, and of the 110 runners out on the day, there were 30 from Jed and 20 from Gala. Several other jogscotland groups have supported Ben on this and other marathons – a great experience for all involved.
10 Top ten!
Two jogscotland groups have been celebrating their tenth anniversaries this year! Muir of Ord jogscotland was founded by Joan Munro (pictured with balloons!), and several hundred people have been members since 2006. The group offers three sessions per week, with up to 30 people out jogging around the Muir at a time. They held a birthday part at Muir of Ord Golf Club, with a raffle which raised £168 for Prostate Cancer UK.
jogscotland South Queensferry is also celebrating its tenth anniversary. The club started as a group of friends and neighbours, and has grown to become a popular community running club. They marked the anniversary by entering several teams in the Edinburgh Marathon Festival’s Hairy Haggis relay event, followed by a family barbecue and drinks.
As you might have read in recent editions of Stride magazine, we have been working with parkrun to develop a new app for jogscotland groups. We hope the app will bring the best of parkrun’s simple but powerful technology to our jog sessions, with Leaders able to scan joggers’ barcodes, and joggers then able to view a record of all their jogscotland activity online. We’ve started the very early trials of the system, with our Bridge of Allan and Glasgow Frontrunners groups taking the app for a test-drive. The developers have taken on board the lessons learned and are now busy refining the system ready for of a wider testing period with more jog groups later in the summer.
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Race for Life Alness jogscotland run for Nicola There was a special show of support for Alness jogscotland member Nicola Ewing at the Race for Life in Inverness on 22 May.
Nicola is undergoing treatment for breast cancer, and fellow group members decided they would take part in the event en masse, to raise funds for Cancer Research UK. The charity had invited Nicola and her daughter Grace, 12, to be VIPs on the day and sound the airhorn that would set off around 1,300 women and girls on the 5K course at Bught Park. But Nicola was recovering from her first chemotherapy treatment and not well enough to take part – so best friend Audrey Maciver stepped in to lend Grace a hand and start the race. Nicola had first noticed a lump in her left breast in February this year. Her GP referred her to Raigmore hospital in Inverness where a biopsy and other tests confirmed her worst fears. The diagnosis was stage-two breast cancer and her consultant recommended surgery to remove the lump, followed by chemo. Nicola, who is also mum to Daniel, 15, said: “I was lucky I found my lump because I wasn’t always vigilant about examining myself. Now I want to shout it from the rooftops that all women should regularly check themselves. Early detection is what gives us the best chance in the fight against this horrible disease.” More than £4,000 has been raised for Cancer Research UK thanks to the generosity of Nicola’s family, friends and work colleagues at Highlands and Islands Enterprise. jogscotland magazine
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Believe – a nd achieve Running with type I diabetes Irene Richardson has type I diabetes, which makes it tough for her to take part in physical activity. However, with support from her doctors, she joined Walk, Jog, Runfemline in Dunfermline. It has improved her blood sugar levels, given her more energy – and even banished the need for afternoon “nana naps”! I started with jogscotland when my friend Danny Byrne put out an invitation for some “guinea pigs” through Facebook, for the new jogscotland group he was setting up. Thanks to Danny and all his support and guidance I am now enjoying what I thought I would hate! My fitness levels were poor, I walked a lot but found running hard, tedious and boring. I also had to take into consideration that I have type 1 diabetes. It does not hinder my everyday life but it does, unfortunately, hinder any physical and strenuous activity. However, I was determined to overcome this and improve my overall fitness.
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What better way to do this than with friends (and strangers!) who had similar goals? I have been diabetic for 32 years and after years of injecting insulin into my thighs, tummy and arms I am now on insulin pump therapy. I have to admit my body was out of shape. This made me even more determined to have a go at this and get results, not only in body shape but in my long-term management of this illness. I checked with my consultant and nurse and with their help worked out a plan for how my pump would deliver the required insulin, so as not to drop my bloods to dangerous low levels during this type of exercise. With nerves kicking in, and feeling anxious as to how my body would respond, I attended my first training night. I found I really enjoyed it and looked forward to the next one. On returning home I tested my blood to find it was in normal range - this gave me the courage and confidence to keep going. Imagine my surprise when, shortly after that, my consultant told me my bloods were the best they had ever been and were now creeping into the lower end of the scale! I had always sat in the middle (which is fine) but now that they were getting lower my energy levels were starting to improve and I found that a “nana nap� was not always required. This was after only four weeks! Danny always has the time to answer any questions and talks through your concerns with great advice. He leads this group with enthusiasm and we all respect him for this. He brings out the best in each and every one of us and is always on hand to give advice during our non-running nights. My life has changed for the better. I look forward to exercise. I miss the nights I don’t run but realise my body has to rest but I enjoy getting out for the walks in between. The results say it all. I have just completed my first parkrun at Cramond, and managed this in 36 mins (12 minute miles), just what Danny had trained me for. My next challenge will be to improve my timings but this will be little steps as my health is also a daily challenge but I can do both now. The benefits are simply amazing. I never ever thought I would be able to run 1K, never mind 5K, and cannot thank Danny enough for giving me the determination to achieve this. His groups are fun, motivating, and most of all teach you to believe and achieve. jogscotland magazine
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Guiding the way Gerry Boyle, Jog Leader with jogscotland Airdrie, completed this year’s London Marathon as a guide runner for his daughter Pauline Rouse, who is deafblind. Here they tell us about the experience.
Pauline’s story I am the eldest of six children and, like another three of my siblings, I have Usher Syndrome, a progressive, degenerative condition that causes both hearing and sight loss. I am extremely fortunate in that I have a wonderful group of family and friends, whose support keeps me positive. I began running about ten years ago and loved the sense of freedom that it gave me. That freedom has somewhat eluded me in recent years, and the decision to take part in the marathon is my way of staying positive and living my life to the full. Deafblindness is debilitating. The world is a scary place and is so much more so for people who are deafblind. I decided to run for Sense as I wanted to raise awareness of the difficulties faced by the many deafblind adults and children who are living in the UK today.
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Gerry’s story When Pauline entered the Marathon she said to me “Dad, I’ve done a silly thing, I’ve entered the London Marathon and need a guide runner.” Who else would that be but yours truly? We started running together with the tether from about June last year and, as a build up to London, we entered the Glasgow half marathon, to see how we would cope. We had a few spills and trips along the way but felt we coped quite well, so now the training really started for the longer distance. It can be quite stressful and mentally draining shouting instructions and pulling on the tether to avoid lampposts, kerbs, traffic calming ramps, poor road surfaces and numerous other “stumbling blocks” that the sighted runner takes for granted, but Pauline has taken it all in her stride. On the day of the big race I was wearing a luminous, yellow “Guide” tabard, which worked to Pauline’s advantage because that and the tether highlighted Pauline’s disability to the crowds, who cheered her on, calling out her name, from start to finish. Pauline’s deafness is mainly in the high frequency range, so she can’t hear the softer consonants,like f, s, etc, but she can hear most of the lower frequencies. That meant she could hear the cheering, and it really lifted her and helped her through the parts of the race when she felt tired, she had no chance to go into “that dark place” that most long distance runners experience at some point in the race. It was a truly remarkable experience and one which made me feel so proud of her.
About guide running A growing number of people with visual impairment find, like Pauline, that running can give them a sense of freedom that sometimes eludes them in every day life. For some, being paired with a guide runner can make all the difference. It is important that guides and runners are well-matched. Of course, they need to run at the same pace, but shared temperaments and a sense of trust are equally important. Most will use a tether – a looped piece of rubber or fabric – which goes around the hands of the runner and their guide. One of Scotland’s best-known visually-impaired runners is Libby Clegg. Aided by her then-guide, Mikail Huggins, Libby won Gold at the 2014 Commonwealth Games in Glasgow, competing in the T12 100m with a run of 12.20 seconds. If you would like to find a guide, or to become a guide, please contact scottishathletics disability athletics development officer, Shona Malcolm, on 07731 832 567 or shonamalcolm@scottishathletics.org.uk. Shona keeps a register of runners and guides – though please be aware that there are currently more available guides than runners, so you may not be paired.
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Challenge Series The jogscotland Challenge Series is well underway, with events at Run Balmoral and Arran proving a great hit with participants. The Challenge includes a series of events specially-chosen to be particularly welcoming to newer runners wanting a friendly challenge, and take place throughout the year, and right across the country.
Run Balmoral’s Wee Trail Race (right) took place on 24 April beneath beautiful blue skies. The Wee Trail was part of a whole weekend of events at Run Balmoral, which saw more than 5000 runners taking part in eight different races. The three-mile course through the royal estate saw jogscotland groups including Aboyne, Alness and Hazlehead among the participants. It was a particularly special day for the Hazlehead runners – member Ronnie Gill was taking part in his first ever race, so he ran with wife Lisa, her sister Wenda Christie and fellow Hazlehead member Mark Milne, the four crossing the line together in 47:25/26. Next up, on 30 April, was Arran Coastal 12K Trail Run (above), a brand new race set up to make the most of the recently-restored paths around the coast of this beautiful island. After a gruelling first kilometre running on the sandy beach, the 300 runners were treated to good footpaths and beautiful views of Arran and Kintyre pennisula. RunArran’s High School Girls’ running group cheered everyone on and local businesses gave a huge Arran welcome, with the Kinloch Hotel hosting, lots of enthusiastic local volunteers helping to marshal, and a goodie bag full of Arran treats.
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15 The action next moves to Peterhead, where the MB Plant 5K event is one of our Challenges, as well as part of a busy day of events in the Peterhead Running Festival. The Festival, organised by Peterhead jogscotland, includes everything from a primary schools challenge to a half marathon, along with fun events for the family. The Hawick 5K in August is a small, very friendly event in a stunning part of the countryside. Organised by Teviotdale Harriers, it proved a great hit with participants last year, and we’re delighted to be back. The Pitlochry 5K on 18 September starts in the centre of the picturesque Perthshire town, and takes place alongside the well-established 10K on the same day, ensuring a real buzz for participants and supporters alike. We then move to Inverness, where the Loch Ness Marathon takes over a whole weekend! The River Ness 5K and Baxters River Ness 10K, on 29 September, are both part of the jogscotland Challenge Series, with the fantastic event village alongside the start and finish lines, adding to the atmosphere. We finish up with our traditional Christmas Cracker at Broadwood Stadium in Cumbernauld on 4 December. With festive fancy dress, it’s a great way to get moving before the month of celebrations to come!
Get the dates in your diary!
Pitlochry 5k
18/09/2016
Peterhead 5k
26/06/2016
Inverness 5k & 10k
25/09/2016
Hawick 5k
28/08/2016
Christmas Cracker
04/12/2016
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Jogging along by David Syme “’Ell!” Said my wife, as I parked at the long term car-park at the airport. My heart sank. Had she left the iron on, forgotten her camera or was there a window open back home? “’Ell” she repeated, “You’ve parked in Section L. Write it on the ticket so we can find the car when we come back.” What a good system! It came to my mind the other day when I became “temporarily disorientated” or, if I am honest, totally lost when running through a forest. Here is what happened. I parked in the car-park, looked at the information board map for a few seconds without making a plan, then set off into the woods. I ran along a logging track blissfully thinking about not very much. There is a charm about running in forestry; the scent of pine needles..... the fluttering of pigeons.... scampering squirrels.... above all a closing down of one’s horizons which leads to some first class daydreaming. When I looked at my watch I realised that I should make my way back to the car..... speedily. I was jolted into reality as I calculated the running/driving/showering time needed before tea. Now, which way is back? One tree looks the same as another in a plantation, and intersections also look pretty similar. It was not a simple matter of turning 180 degrees and legging it, my fancy had taken me up and down tracks and paths which looked more interesting than the one I was on. The car park was half way along the road which bordered the lower edge of the forest. If I reached the road..... which way to turn? Shoe prints were hard to find on the rocky track, and so I relied on good old trial and error. My “must be home” time had long passed when I found something I had spotted early on in my run – a discarded Polish beer bottle. That track definitely led down to the start point, and I trotted back to the car with relief. If the forestry owner uses the airport car-park he or she would see how useful signage can be. A post at crossings in the forest with a letter or number, possibly also a direction indicator, and I would manage to return home in time for tea.
David has produced two collections of short stories about running world-wide: “Running Away From Home” and “Running Home and Away”. All proceeds from sales go to support Tong-Len UK, a charity for street children in Northern India.
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Exercise guide:
The squat In coming editions of Stride magazine, we’ll bring you a series of simple guides to exercises you might like to incorporate into your fitness routines. They’re designed to help improve your strength and flexibility, which will improve your running and reduce your risk of injury.
The squat • S tand with your feet shoulder-width apart, toes pointing slightly out. • P lace your hands gently on your hips, or stretch them out in front of you. • K eeping your heels planted firmly on the ground, lower your bottom. • T ry not to stick your bottom out, but keep it tucked underneath you throughout the movement. • K eep your back parallel to your shins, not bent forward. • Y our knees should move out directly over the toes. • S tart by trying to reach an angle of 90° between upper and lower leg, then slowly rise up again. • A s you get stronger, progress so that you are lowering your thighs to be parallel to the floor.
Tips! • I f you’re not sure you’re doing it right, try the exercise in front of a mirror, or with an exercise buddy watching and advising you. • T o check whether you’re leaning too far forward, try the squat over a seat or bench. Aim to place your bottom on the seat in a slow, controlled movement without suddenly dropping your weight into it. Just touch gently down, and then come back up. • S tart out with a small number of repetitions and gradually build up. It’s better to do one perfect squat than ten wobbly ones! jogscotland magazine
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A bump in the road When doctors told Karen Walker she’d have to lose weight to try IVF, she decided it was time to pull on her trainers. The result was better than she’d ever dared hope…
My husband and I have been trying for a baby for eight years, and finally decided to try IVF. But when we talked to the doctors, they said that to be eligible for IVF, I’d have to lose five and a half stone.
Happily married in October 2013
I already walked my dogs regularly, but it was obvious I’d have to do more exercise. My friend Arlene Botha had set up a jogscotland group called The Galavanters in our home town of Galashiels, and she persuaded me to go along.
I started in April 2015, and I was a bit nervous about it, but Arelene’s a good friend, and she was so supportive - she makes everybody welcome. It doesn’t matter what size you are, how fit you are, it doesn’t matter if you can only run for 20 seconds, she makes you feel welcome and she can see your potential. I just absolutely loved it - I quickly got the fitness bug and wanted to run the whole time. It makes you feel really good about yourself. You’re not just being left to get on with it - they gradually build you up in a 10 week block so that you’re never out of your depth and you feel supported - you’re broken in at a good pace.
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19 I gradually built up, and in August I took part in my first race – it was one of the jogscotland Challenges, the Hawick 5K. When I was running it, I was thinking: “I don’t know why I’m doing this!” But I was with my friends from jogscotland, and we were all there for each other. I got to the finish line and my husband and my mum and dad were there and everyone was there to cheer for me – it was brilliant.” In November, The Galavanters were nominated for jogscotland Group of the Year and we all went along to the awards ceremony in Glasgow – we had such a great time. In December, I started the Marcothon, where you aim to run every day of the month. By that point, I’d lost four stone in total and was feeling great. But I got as far as 18 December on the Marcothon, and I had to stop because I was so tired. At that point, I didn’t know why I was so tired. Then on the Tuesday before Christmas, I found out I was pregnant! When I spoke to the doctor, I told him about the running, and how much weight I’d lost, and he said I’d probably got pregnant because I’d got myself so much fitter and healthier. I’d signed up for the Great Edinburgh Run in January, and I didn’t want to waste £25, so I thought I’d do it anyway! I wanted to continue to run through my pregnancy but my asthma’s become a problem, so I’ve had to stop for now. I hope that after the baby is born in August, I’ll be able to join the Galavanters Mums on the Run group. I’ve already decided that my goal for 2017 is that I’m going to get back to the running again, back to the Galavanters and this time I’m going to aim for 10K. The support that you get from Arlene is unbelievable. I talk to everybody about Galavanters. I wear my T-shirt out and about, and the amount of people that have stopped me to ask about it is amazing. I recommend it to everyone. It makes you feel good, it makes you feel that you’re achieving things – it’s just such a brilliant thing to do.
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20 Summer’s here and there’s no better time to slap on the sunscreen, get outside and get fitter! We’re here to help with training tips, gorgeous gear and inspiration in the July issue of Women’s Running, on sale now. Highlights include: Learn the positive power of self-talk We’ve found the magic ingredient when you need to push through a tough race or just rediscover your motivation to run. Find out how choosing and using your own running mantras can transform the way you run, and hear from women who have used them to great effect. Try a new way to warm up It’s the height of racing season and you’re looking for every way to shave a few seconds off your PB. We can help with this eight-step dynamic warm-up that will get you moving in no time! Meet the women beating the BG Looking for some off-road inspiration? You can’t get better than these four women, who have each taken on one of Britain’s biggest running challenges and conquered it: the Bob Graham Round, taking in 42 Lake District peaks in 24 hours. Where’s the greatest place on Earth to run? The mountains of Chamonix? The canyons of California? The sands of the Sahara? Sometimes, the answer is a lot closer to OUT OF THE TRAPS home. In this issue of Men’s Running, we commissioned a cover shoot on the Isle EXPERT ADVICE of Skye – and the results are absolutely jaw-dropping. Complete with mountains, deserted roads and white-sand beaches, W Skye – and the islands of the inner Hebrides, in general – is a runner’s paradise. Running journalist Jonny Muir talks you through the highlights. Inside we further explore the idea of running holidays, with ultrarunner Robbie Britton explains where to go, what to look out for and what to pack. If the idea of creating your own running adventure doesn’t appeal, don’t despair. We’ve also listed 100 official races that should be on every runner’s bucket list. From local 5Ks to exotic ultramarathons, there’s something for everyone. With the weather hotting up, we look at what precautions runners should take in the heat, providing you with must-read advice on avoiding dehydration, sunstroke and terrible tan lines. In addition, we’ve reviewed cool summer clobber, and rated the latest and greatest shoes to hit the shelves. TECHNIQUE
Resident running coach Martin Yelling looks at five rookie running errors – and how not to make them
e all make mistakes. Some are easy to avoid while others are like gaping traps that you stroll right into. This month, we pick five classic running mistakes and give you guidance on how to steer clear of them.
Mistake 1: “I’m not good enough to join a group. I’ll stick to running solo.” ■ What is it? You do all your running on your own. It feels better when you can go at your pace, follow your own schedule and don’t have to strive to keep up with others. Plus, running clubs or groups are just for really good runners who focus on racing, times and personal bests. That stuff’s just not for you. ■ Fix it It’s a misconception to think that running clubs or groups are only for fast and fit runners. They are for every runner, regardless of fitness, ability, speed or goals. The performance benefits are
great, too. Running with others can push you harder (if that’s what you want) than running on your own. It’s also great to have the structure of a well delivered session that caters for everyone.
Mistake 2: To improve, it’s all about “no pain, no gain.” ■ What is it? That’s what they say, isn’t it? If you want to see real benefits, you have to book yourself a one-way to ticket to Painville. ■ Fix it The truth is, running is not supposed to hurt – unless you specifically plan it to! If you’re new to running, it may feel like every run feels tough. But as your body adapts, your muscles get stronger and your breathing becomes more controlled, your running will start to feel easier. Once every run doesn’t hurt, you can – with appropriate training and progressions – determine which of your workouts you’d like to make more intense. Run smart and balance the intentional and purposeful pain with rest to facilitate recovery, adaptation and optimal performance. Mistake 3: Ramping it up. Being overly ambitious with pace and progression. ■ What is it? You’re in good shape. No, you’re in great shape. The past eight weeks of training
42 mensrunninguk.co.uk • July 2016
have been the best you’ve ever done. Consistent, good quality and effective. But you want more. You start to run harder, longer and more frequently. For a while, the improvements continue. Then things start to slide. Little niggles become more serious or more frequent, you feel more tired more of the time, and your performance takes a dip. ■ Fix it It's important to understand that more isn’t necessarily better. The key to improvements in running is to get the balance of what you do and when you do it. The ingredients of the training mix need to be in the correct amounts at the right times. Don’t get hooked up on mileage or quantity. Progression should be appropriate to you, your aspirations, ability, motivation and fitness levels. It should be gradual, smooth, and feel almost effortless.
“RUNNING IS NOT SUPPOSED TO HURT – UNLESS, OF COURSE, YOU SPECIFICALLY PLAN IT TO!”
© Mark Shearman
Martin Yelling is an endurance coach, ex-international athlete and husband to Olympic marathoner Liz Yelling. With a half-marathon PB of 66 minutes, Martin specialises in running coaching and hosts the Marathon Talk podcast.
Mistake 4: Suddenly thinking you’ve become Mo Farah. ■ What is it? You’ve got your sights set on a new personal best in your next race. Your sessions have been spot on. Your pace is bang on target. Your training build-up has been consistent, long and unbroken. You’re free of injury and illness. Then you race. Suddenly everything you’ve
planned goes out the window. It’s almost as if you’ve suffered massive ‘goal creep’ on the start line and think you’ve become Paula Radcliffe or Mo Farah. You start your race at a crazy, unsustainable pace. Then you detonate and all hopes of a PB come crashing down around you. ■ Fix it Be disciplined. You’ve got to truly understand your strengths and limitations and have an appreciation and respect for your goals. Just because it’s a race, you don’t suddenly become capable of running a minute per mile quicker than your training times would suggest. So, instead of giving it full gas from the gun, deliver a disciplined and controlled performance. You’ll increase the possibility of that PB.
Mistake 5: Failing to hit peak form at the right times. ■ What is it? You train all year round but never seem to peak when you want to or get the results you deserve. That PB you’ll be proud to tell the grandkids about has simply not happened. If anything, you’re getting worse, not better, with each passing year. ■ Fix it The likelihood is that you’re failing to plan properly. Peaks in performance don’t come about by accident. They are planned with careful precision. Races are chosen with care and consideration and training is done in the right way, in the right amounts, at the right times. It’s not just about doing the same thing week in, week out. If you do that, it’s no wonder you keep getting the same, rather dull results. Plan to peak by having highs and lows in your training year. That way, you’ll know when to train hard, when to back off and when to race brilliantly.
Photography thinkstockphotos.co.uk
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Name: Donna Duguid From: Banchory Age: 28 Occupation: Finance and personnel assistant
Weight before: 13 stone 12lbs Clothes size before: 18/20 Weight now: 10 stone 1.5lbs Clothes size now: 10/12 3 stone 10.5lbs lighter
Class Manager: Karin Corrigan
‘I have never been happy with my weight,’ says Donna Duguid, ‘ and now, looking back it was definitely getting in the way of me enjoying life. I would put off going on girly holidays or weekends away because I was so ashamed of my body.’ ‘I had tried most diets but it wasn’t until a friend asked if I would be up for joining her and another friend at Scottish Slimmers that something just clicked. It’s the best thing I’ve ever done!’ Diagnosed wth Graves’ disease in 2008, Donna was put on steroids and that didn’t help her weight struggle. Joining Scottish Slimmers in September 2014 changed everything. ‘Something just clicked. It took a few weeks to get into the swing of a new way of eating but after meticulously recording every morsel I consumed I found I’d changed my eating habits, I was eating well AND losing weight! Now at target Donna fills her time with boxercise, running and walking. ‘I have done a few 5K races last year and this year I am working on getting fit for a 10K race in Aberdeen,’ says Donna. ‘I have turned fitness into a fun hobby. I go out running most lunch times and I am out and about doing something most evenings. ‘I feel a lot more confident. Life is good.’
For more information about Scottish Slimmers call FREE on 0800 36 26 36 or log on to www.scottishslimmers.com stride jogscotland magazine
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Tzatziki chicken salad 16 Checks 10g fat
Serves 2
Directions 1. Mix together the yoghurt, mint, garlic and lemon juice. Divide the mixture in half, add the Cajun spice to one half and place in a polythene bag. 2. Make 4 slashes in the chicken fillets and place in the bag with the yoghurt mix. Place the bag in the fridge and marinate for at least 30 mins. 3. Mix the diced cucumber into the remaining yoghurt mixture and chill until ready to serve.
Ingredients 125g/4½ oz low fat natural yoghurt 1 tbsp mint, chopped 1 small clove garlic, crushed 1 tsp lemon juice 1 tsp Cajun seasoning 2 small boneless, skinless chicken breasts 4 cm/1½ inch piece cucumber, diced 2 mini naan breads 1 small red onion, finely sliced 4 tomatoes, chopped 200-220g can chickpeas, drained Rocket leaves
4. Heat the grill to a medium setting. Remove the chicken from the marinade and grill for 7-8 minutes each side, until cooked. Let the chicken rest for 5 minutes. 5. Grill the naan breads or pop in a toaster. Slice into fingers and divide between 2 serving plates. 6. Combine the chickpeas, onions and tomatoes and add to the naan bread. 7. Slice the chicken, place on top of the other ingredients, top with rocket leaves and drizzle over the cucumber mix (tzatziki)
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Call free 0800 36-26-36 or visit scottishslimmers.com jogscotland magazine
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Cross training
– Body Balance by Sue Gyford
When I ready about Body Balance, I thought it sounded right up my street. It’s a combination of yoga, pilates and tai chi. I like yoga, and although I’ve tried pilates and tai chi, I’ve never done more than one session of each, so I wasn’t sure what to expect from a combination of the three. I went along to a Saturday session at Edinburgh Leisure’s Leith Victoria fitness centre, and it was a big class – it’s obviously very popular. But the room was well laid out and leader Rebecca Jack was on a raised platform at the front so she was easy to see. Everyone went in and grabbed yoga mats, and Rebecca put the music on. She began to call out some instructions, with steps to the side and forward, in time with the music, and I had a moment of panic! It’s a long time since I took a class that required any kind of coordination or memory - I’m definitely not a Zumba or aerobics devotee. But they turned out to be pretty simple and I soon picked them up. As we moved through several different sections of the class, I realised that some of the yoga poses I’ve practiced at home were actually a sun salutation. I felt very smug when I realised I already knew the moves. This section was full of flowing movements, going fairly quickly from one position to the other, rather than taking a position and holding it for a long time.
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25 A few times I got a bit lost, but I realised I wasn’t the only one, and didn’t feel out of place at all. Like most exercise classes, there were some people at the front who looked very fit and strong, and seemed to know exactly what they were doing – and then there were the rest of us, all shapes and sizes, just doing our best. At the end, Rebecca announced it was time for the relaxation track - I was amazed when most people left at this stage – I was definitely determined to get the chill-out I had earned! We had a few minutes of lying on our mats, focussing on our breaths and enjoying a moment of stillness. The class made me feel as if I’d had a good workout and stretch, but without leaving me completely broken – perfect. I could especially feel that my hips, glutes and hamstrings had been nicely stretched. After class, I sat down with Rebecca for a quick chat about Body Balance. She said: “It’s focussed on flexibility and toning, and particularly flexibility, because you find people get their toning from other stuff anyway.” Body Balance is one of the Les Mills franchises, so it’s pre-choreographed, with updated routines released every three months. In between, Rebecca tries to switch the classes up a bit every five or six weeks, to make sure people’s bodies don’t get too used to the same workout. She explained: “Whenever you go to a Body Balance you’ll get the same sequences: There’s a tai chi warm up, sun salution, standing strength, balance, hip openers, and then two core tracks – core abs and core back. There’s a twist track, and forward bend, and then relaxation.”
It’s a good additional exercise for runners, because it helps to stretch out a lot of the areas where we’re often tight, around the hips, glutes and hamstrings, as well as including exercises like core strengthening, which can help improve our form. As Rebecca adds: “It’s quite nice for people that are not into doing serious yoga, because it’s a bit more light-hearted and it’s got music.” jogscotland magazine
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Race Directory There’s an event for everyone, go to www.jogscotland.org.uk/events for full details. Events in red are part of the jogscotland Challenge Series 2016 4 June
Funding Neuro 10K, Strathclyde Park 5 June
Great Women’s 10K, Glasgow 11 June
Strathallan 5, Forgandenny, nr Bridge of Earn 12 June
Mabie Forest 10K Trail race, nr Dumfries Dalbeattie Civic Half Marathon, 10K and children’s race 16 June
Kirkintilloch 10K 19 June
Men’s 10K, Glasgow Bannockburn 10K and children’s fun runs 22 June
Strawberry Novice Race, Cairnie Fruit Farm, by Cupar 26 June
Peterhead Running Festival, including MB Plant 5K 6 July
Brig Bash 5
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27 12 July
26 August
Moffat 15K Road Race
Eyemouth Twilight 5K Walk, Jog, Run
27 July
Kilmaurs 5K Fun Run
28 August
Ballater 10
jogscotland Hawick 5K Challenge, Teviotdale Harriers 10K and 2 Mile Fun Run
14 August
18 September
Forth Road Bridge 10K
Pitlochry jogscotland 5k and 10K
21 August
25 September
Paisley 3K Fun Run and 10K Road Race
River Ness 5k, Baxters River Ness 10k, Loch Ness Marathon
31 July
Free parkrun events (5k) every Saturday at 9.30am Aberdeen Ayr Camperdown (Dundee) Drumchapel Dunfermline Edinburgh Eglinton Elgin Ellon Falkirk Greenock Hazlehead (Aberdeen)
Inverness Kirkcaldy Livingston Perth Pollok Portobello (Edinburgh) Springburn (Glasgow) St Andrews Strathclyde Tollcross (Glasgow) Victoria (Glasgow)
Junior parkrun events (2k) for four to 14-year-olds every Sunday at 9.30am
Dumfries
Stirling
Helix (Falkirk)
Victoria (Glasgow)
Perth
Find out more at parkrun.org.uk jogscotland magazine
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Cool down By Sue Gyford jogscotland start pen at the Great Edinburgh Run
We’re well into prime jogging season, and isn’t it a brilliant time to be out and about, making the most of long, light (if not always dry!) evenings? It’s a really enjoyable time to be involved with jogscotland. All the people who started out with us for the first time as total beginners in January are now really seeing the results of all their hard work. Every day on facebook I see pictures of newly-fledged joggers achieving things they never thought they’d be capable of, and the sea of smiles is a real treat to behold. For people who’ve been jogging for a while already, event season is well underway, with everything from the first 5Ks to ultras on the calendar. One of my highlights of the year so far was going along to Holyrood Park on 17 April for the Great Edinburgh Run. I wasn’t taking part, but went down to support everyone who gathered in the dedicated jogscotland start pen. We had our own start at the Great Scottish Run 10K in Glasgow last autumn, but this was the first time we’d had one in Edinburgh, and it was great fun. (I can say that, because I didn’t have to follow it up by then running 10 miles, but I think everyone else enjoyed it too!) The start area was just at the front of the pink wave, and allowed members of lots of different jogscotland groups to gather together ahead of the race.
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I joined them in the pen and had the chance to meet lots of jogscotland members from all over the country. There were people I’d met at events before, some who I’d only met online, but felt like I already knew, and others who were brand new to me. It was brilliant seeing all the different T-shirts from different groups, and watching pals gather together to share moral support ready for the off. As we moved up to the start line, commentator Bryan Burnett – who is a big fan of jogscotland – spotted us, and came over to chat. He asked who’d like to talk about jogscotland to the crowds, and before I knew it, the microphone was thrust into my hands. It was brilliant to have the chance to tell everyone about what jogscotland does, and to maybe encourage some of the spectators to think about giving it a go so they could join everyone on the start line next year. Then the runners moved forward – and they were off! With a big loop near the start of the route, I only had to pop over to the other corner of the park to see the jogscotland folk again about a mile in, and cheer them on their way. It was a brilliant atmosphere, and getting to see so many jogscotties starting the run together made for a really special event. We hope there’ll be plenty more of these dedicated jogscotland start areas at Great Run events, so keep an eye out for us, and we’ll see you there! jogscotland magazine
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