Winter 2014
the jogscotland magazine jogscotland.org.uk
Annual Awards – all the 2014 winners Finding the balance – running with diabetes Inspiration – getting active, losing weight, making friends Cross training – TRX plus… the best winter running events for your diary
0131 539 7341
contents 04
jogscotland magazine Winter 2014
contents Warm-Up: Miriam Adcock
06
Scottish Slimmers
26
News and Events
08
Run Garioch 2015
28
Leading the Way
10
Race Directory
29
Finding the Balance - Running with Diabetes
12
Race Preview - Great Winter Run
32
Marathon Man
15
Cross Training - TRX
34
jogscotland Awards 2014
18
Great Groups - Get Fit Falklanders
36
Inspiration - Rachel Cox
22
Inveraray jogscotland photoshoot 38
Women’s Running
24
David Syme - Jogging Along
40
Men’s Running
25
Cool Down
41
sponsors and funders Designed and Printed by
Meet the Jog Crew 05
jogscotland magazine Winter 2014
Meet the Jog Crew
Billy Mitchell Head of jogscotland
Ann Davidson Programmes Co-ordinator (Tue-Thu)
Sue Gyford Digital Communications and Press Officer
billy.mitchell@ scottishathletics.org.uk
ann.davidson@ scottishathletics.org.uk
sue.gyford@ scottishathletics.org.uk
07801 634198
0131 539 7341
0131 539 7350Winning is not everything, but the effort to win is.
Jo Stevens Membership Development Officer
Jog Scotty The Jog Dog! Mascot of jogscotland
jo.stevens@ jogscotland.org.uk
0131 539 7341
Stride – the jogscotland members’ magazine Editor: Sue Gyford sue.gyford@scottishathletics.org.uk Designer: Adrian Hallam, 3-56 Media Ltd Published four times a year by scottishathletics. Copyright©2014 Scottish Athletics Ltd.
www.jogscotland.org.uk
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Warm-Up 06
jogscotland magazine Winter 2014
Warm-Up:
Miriam Adcock - Jog Leader at JogPeebles (aka the Pink Panters) In each edition of Stride, a guest contributor shares their love of running…
I hated running at primary school as it was all about sprinting (not my forte), so didn’t get into it at all until sixth form when we had the option to do rowing, and part of the training involved long runs. I suddenly realised that if I ran slowly, I wasn’t too bad a runner (or should I say plodder). Once I’d realised that, the world was my oyster and I astounded myself by going on to run five marathons. But I never forgot how daunting it was getting started with running and it took years before I had the courage to join a running club – and then my first experiences weren’t good. It normally involved the group tearing off at 8/9 minute mile pace, before they realised I was at the back going red in the face and struggling for breath. So I set up my own group, where the pace was a little more sedate. When I moved to Peebles, the only running club in town was the Moorfoot Runners. They were lovely, but the average Sunday run involved running up a hill for an hour, then sprinting down the other side for half
an hour. I felt great afterwards, but nearly died during the run every week. So I was delighted to hear about jogscotland (there wasn’t anything like this in England then). I went on the excellent training and set up a group in Peebles. We started in 2009 with a ladies-only beginners 0 - 5k course with the aim of completing the very hilly Borders jogscotland 5k at Dryburgh at the end of the course (which I’m pleased to say that twelve of them did). Five of that original group are still running with us and one (Trish Forster) became a jog leader.
We now have three Jog Leaders, meet officially twice a week, and last year we finally became a ‘proper’ club with a constitution and committee, which has been great to spread the load and get new ideas. The social committee is especially active (and seems to be growing), organising some great fun ideas which are entertaining for the runners, but also great for publicity, such as organising the ladies to dress up and enter the Beltane fancy dress parade (part of the Peebles Beltane Festival). In fact, this summer, we seemed to be in the local paper just about every week with fancy dress events, a Jog Leader’s pre-wedding run, the 5x50 challenge (www.5x50.org) and numerous charity fundraising activities. Fundraising included £1,000 raised for pancreatic cancer, £1,180 raised for Marie Curie, £560 raised for brain tumour research and over £5,500 raised for Fragile X (http://www.fragilex.org.uk). Gillian McDonald has twins with Fragile X and she and her husband work really hard to raise awareness and funds for the cause. As a result, Gillian has been doing a sporting event each month, did the 5x50 and organised a fundraising ball. Another star in the group is Susan Stewart who has been featured in Stride as she’s spent a great deal of time, money and blood, sweat & tears promoting Organ Donation this year. Her husband had an organ transplant and so the pair of them have done over 50 sporting events in the lead up to their 50th birthdays to increase awareness of the organ donor register (www.organdonation.nhs.uk). As a result of all this hard work, both Susan and her husband Alan were baton bearers for the Commonwealth Games.
The group has really filled a void in the running scene in Peebles, providing a friendly, relaxed, ladies-only group with no pressure to break records. Many members are people who’ve moved to the area and used the club to meet other ladies and get to know the area. We try to vary our runs and still occasionally discover new routes that we didn’t know about. Runs are normally around 3 miles, with the odd long run, hill or speed session (normally when our newest jog leader Katrin McDonald – i.e. “Mrs Motivator” is in charge) and the occasional trail run (although unfortunately most trails in Peebles involve hills). Quite a few members have also branched out now and gone on to get bikes and entered cycling events, duathlons, triathlons and in my case, the Scotland Coast to Coast adventure race (one of the most amazing experiences of my life). The group come in all shapes and sizes and differing abilities, but they are all very supportive of each other. They are happy to marshal at events (any runner who does events should marshal from time to time to give something back and to see how enjoyable it is to support others when they are struggling), or just be there to cheer on their pals. They’ve already entered quite a few challenges for 2015 including the Great Winter Run and the Deerstalker. And as this goes to press, we should have our fourth Jog Leader trained up, allowing us to continue to go from strength to strength.
News and Events 08
jogscotland magazine Winter 2014
News and Events
Molly makes a difference In our Autumn 2014 edition we brought you the story of Molly Ginnelly of jogscotland Dunfermline. Molly wrote about how jogscotland had helped her overcome depression by encouraging her to exercise regularly and make a whole new community of friends. Since we last heard from her in Stride, Molly has been fundraising for Action on Depression. Between sponsor money from runs and other fundraising events held by Molly, her friends and jogscotland members, she raised a fantastic total of ÂŁ2,355. She presented the cheque at the start of a jogscotland session in September, to the cheers of fellow members (pictured above).
Christmas Cracker! Entries are now open for the 2014 jogscotland Christmas Cracker 5K Challenge at Strathclyde Country Park on 14 December. The fun, friendly event is open to anyone who wants to walk, jog or run the route around the loch, and is the last of the jogscotland Challenge Series 2014. There are prizes for best festive fancy dress and all finishers will receive a free Santa hat, medal, mince pie and goody bag. The chip-timed 5K is organised in partnership with North Lanarkshire Leisure, who will also be hosting a children’s Santa Dash, Reindeer Run and Festive Family Walk. The 5K starts at 10.30am with registration from 9.30am at the Watersports Centre. For more information visit jogscotland.org.uk
There’s a new regular event on the running scene with the launch of Great Run Local in Glasgow. The two mile event is based at Glasgow Quays every Sunday at 10am, and is backed by the team behind the Great Run series of events, including the Great Scottish Run and Great Winter Run. The event is family-friendly with children aged five and above welcome to take part if they are accompanied by an adult. Participants will be welcomed by a team of volunteers who understand the challenges facing those getting active for the first time - many of them were themselves unfit and overweight and have turned their own lives around after discovering the benefits of exercise. To take part, runners should register in advance at www.greatrunlocal.org and will receive a free wristband, which will be used to record your time.
parkrun celebrates Edinburgh parkrun celebrated its fifth birthday on 18 October with 547 runners gathering on Cramond Prom for the day’s run and celebrations. The day also saw the retirement of event director Gary Frater, who was a co-founder. He was presented with a glass trophy in recognition of his hard work in establishing the weekly 5K in Edinburgh, and thanked the fellow members of the core team for their hard work, handing over to new event director Susan Morrison.
Braveheart Run Peterhead jogscotland is joining forces with Peterhead Football Club to organise a day of Braveheart Fun Runs in support of footballer David Cox. David, 25, who plays for Peterhead, recently spoke in newspaper interviews about the mental health problems he has dealt with for many years. Members of jogscotland decided to join with the Football Club to show their support for him, while raising money and awareness for the Scottish Association for Mental Health (SAMH), which helped David. The event was due to take place on 30 November – St Andrew’s Day, with a family fun day included. Chairman of Peterhead jogscotland Stephen Bruce said: “I am a Peterhead FC supporter like many of our members, and we wanted to do something to show our support to David for his courageous decision in admitting he has had mental health problems. Also we want to emphasise the benefits of getting active when you have mental health problems to those who are less active. Many studies have shown keeping active helps to lessen the effects of depression, stress and anxiety etc.” To donate to the Braveheart fund for SAMH visit www.justgiving.com/Peterhead-Football-Club
A Century for Maurice Many Stride readers will be aware of the tireless work carried out by Maurice Donohue to highlight and the work of SAMH and raise funds. Maurice is a former Jog Leader at West Dunbartonshire jogscotland, and now works for SAMH on their Get Active campaign. Over the past two years he has been running 100 half marathons in 100 weeks to raise money and awareness for the charity. He was due to complete number 100 on 30 November, having raised around £3000 for SAMH. We’ll have a fuller look back on his fantastic achievement in the Spring edition of Stride, but in the meantime can only say – Go Mo!
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Leading the Way 10
jogscotland magazine Winter 2014
The first ever meeting of JogScotland Dunfermline in 2002
Christine Garvie Leading the way My sporting activities ended on leaving secondary school in 1964 and it was not until I reached my mid 30’s that I was inspired by a neighbour to take up jogging as a way of getting fit again and kicking my 20 a day smoking habit. The running bug spread to our husbands and children and before long we all became members of our local athletics club, regularly competing in all sorts of running events from cross country to marathons. Rediscovering my competitive nature I went on to pick-up a few Championship wins along the way and I reckon my performance peaked at the ripe young age of 50. Gradually I began to realise that my achievements (although modest in comparison) had developed not purely through self-determination but mostly through the help and encouragement that I received from my fellow club runners. With this in mind I felt inspired to give something back and soon began to derive a great deal of pleasure from helping other people achieve their goals. I delighted in arranging training runs and various activities to promote ability & fitness within the club. The opportunity to advance this came about in 2002 when I was invited to attend one of an early series of Jog Leader training courses being set up jointly by Christina Boxer from scottishathletics, jogscotland and Fife Council. In May 2003 along with four other newly-qualified Leaders I helped set up jogscotland Dunfermline in the local leisure centre ... and so it began. Eleven years down the line we are still going strong
and have coached and cajoled hundreds of people on their way to health and fitness through jogging. Some have gone on to join an athletics club or take up another activity at a higher level, some have gone on to become Leaders themselves, however, the majority remain as joggers choosing the security, camaraderie, fun and overall good feeling of belonging that being a member of a group can bring. jogscotland is more of a family than just a group and here joggers and Leaders take a great interest in each other’s development and wellbeing and help each other in many ways. The wealth of helpful information and variety of activities available throughout the jogscotland network is amazing – there is something out there for everyone. Becoming a Jog Leader has made an incredibly beneficial change to my life and I hope the lives of many others. It is undoubtedly the best thing outside of my family that I have ever done and I would encourage anyone who is fit and feels that they would like to give a little of themselves to help others, to consider becoming a Jog Leader. Age is no barrier to becoming a Leader as approaching my 66th birthday I am still as passionate as ever about jogging and helping others share the same pleasure.
Official Merchandise 11
A great range of jogscotland Official Merchandise is available from our partners, Run 4 It. Everything in the range comes with jogscotland logos as standard, while T-shirts, vests, hoodies and jackets can all be customised, so you can add the name of your group. What’s more, as a jogscotland member you can use your 10 per cent member discount at run 4 It to unlock reductions on the entire range. Just visit www.run4it.com/shop/ jogscotland and order online using the code jog2014 to get your discount. You can also pop into your local Run 4 It shop to try samples.
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jogscotland magazine Winter 2014
Finding the Balance Running with diabetes Gemma Hopewell Finding out at 21 that I was type 1 diabetic was the last thing I expected, as I wasn’t aware of anyone in my family who had it. I went to the doctors with a dry throat and was always thirsty, never thinking that was one of the most common symptoms. I felt fine physically, not at all how I expected to feel if I had this condition they called diabetes. Luckily I got to go home that day, but was given an introduction to what I was now going to have to do every day for the rest of my life. It took a while for the news to sink in, but I just took it day by day and here I am - nine years later and a jogscotland leader, personal trainer and gym instructor. Looking back on it, I never realised how having diabetes would change things and the effect it would have on me. I was lucky in a way, as the advice I received from the start was all about leading a healthy lifestyle, which included diet and exercise two things I never really thought that much about before. The thing that surprised me was that I don’t remember the nurses saying “You can’t have this or that,” which I would have dwelled on had I been told certain foods were off limits. When I was first diagnosed I really found the Diabetes UK website useful as it was full of advice and considering I didn’t know much about it, the website was a brilliant tool. I found the healthy eating and exercise a bit frustrating at first. I started to exercise,
I felt that because I was exercising and pushing myself in the gym, I didn’t want to then ruin what I was doing by eating badly. Food is something I really enjoy and now I was exercising more I knew it was important to eat right. I started to see results, for example I had to start buying new clothes - all my clothes were no longer fitting. My work trousers were always a marker and I found myself having to buy size 10 - I had never been a size 10, ever. My blood sugars were also staying low and I almost forgot that I had diabetes. I always remember my first run outside. I had to stop and start, then after some
weeks I managed to run the same route without stopping. That was such a milestone for me, as I felt after that I could run and run. I felt strong and was loving the feeling of running with ease. It let me know that what I was doing was working and I was starting to become the fittest and healthiest I had ever been. I enjoyed my new lifestyle that much, I went back to college to learn more and find out how I could start a career in the fitness industry. I wanted to help people like me reach their potential and see that having a health condition shouldn’t be a barrier to achieving your goals. I knew if I could do it, then so could everyone. Support is really important and if you surround yourself with people looking to achieve the same kind of goals, then it really motivates and helps you push yourself. There’s no better feeling than achieving something you never thought you could. Thinking about it now, it came down to control and taking responsibility for the choices I made. I am meant to control blood sugars, what I eat and when, how much insulin to take. Doing physical exercise made me feel like I was in control again, and it was helping with the other elements of my life like regulating blood sugars. I was learning how to manage my condition in a way that made me happy both physically and mentally. I was living in the Borders and was spoilt for exciting running trails. I was going out for about an hour, and I felt great. Every six months I had checks with the GP and was being told my diabetes control was good. I was so used to getting positive results from the consultant I didn’t really feel like I was diabetic.
Diabetes UK is the leading diabetes charity across the UK and are experts in care, research and treatment. For more information or support please check www.diabetes.org.uk
I even managed to run the Edinburgh marathon in 2012. I was so into running it just seemed like a normal day, even if it was a longer run than usual! When running over an hour, I would have some Lucozade, but usually runs under an hour I just reduced my insulin before the run. There have been times since then that diabetes has had a negative impact on me. I moved house and found being in a different area strange as it was all new and it took time to adjust. My running did
Finding the Balance 13
but didn’t change my eating habits. It was only when I looked at portions that I changed how much I was actually eating, then all of a sudden changes were happening to my body and my motivation. Once I knew it was working it motivated me to keep going.
Finding the Balance 14
jogscotland magazine Winter 2014
slip and before I knew it, I hadn’t run for months. I did miss it and the feelings of wellbeing that follow from a good run. Also my blood sugars started to creep higher, which was becoming an issue. I was having to be stricter with my diet and the levels of insulin I was taking. I knew I had to get back in a routine with running, but to do that I had to start as a beginner and build up to the level I had been previously.
Joggers and I have got to know the members better and been witness to their own personal achievements. We signed up for the jogscotland’s One Big Weekend 5k in the summer and completed that with the biggest amount of pride. Some of my group had said they would have never have managed a 5K a few months ago. It’s amazing to see people’s progress and to know I helped them along the way.
jogscotland was an organisation that I had heard of but I had never made it along to a group. Working in a gym at the Milton Road campus of Edinburgh College by this time, I wanted to offer the members that chance of discovering jogging. I had already discovered the benefits and wanted to share my passion for running with others. It was also a chance for me to get back into running as leading a group would give me a reason to do it. I had to work on my own fitness and lead the group by setting the right example to others. I was lucky in that my work encouraged me to go along to the Jog Leader course.
The key to keeping fit and healthy really does come down to enjoyment. If you don’t enjoy what you do, then change it. Otherwise you won’t reach your goals, be happy and you won’t maintain what you have achieved long term. It will be a quick fix with results that won’t last. We have all been there at some point, thinking we can lose weight fast but you end up unable to maintain it, so you get frustrated and can end up worse off.
That was in June and since then I haven’t looked back. The group is called Gem’s
Being part of a jogging group and having a goal has made the world of difference to both my joggers and myself as a leader and we are now looking to do more events. We have even signed up for the Edinburgh Half Marathon in September 2015.
Inspiration - Chris Millard 15
Marathon Man Chris Millard When Chris first started jogging in 2011 he was a long way from marathon-ready. Now he has several of them under his belt - and is even organising one himself, as he tells us ... I started jogging short distances with a colleague of mine from work in 2011 - we used to go out a couple of times a week. At the time I was 18 and a half stone, and I’d woken up one day thinking I needed to do something to sort myself out. We were just going between one and three miles, and the first time I set out it was agony. I was never one with a sporting background – growing up, sport and running were something I’d never considered doing, but I thought I needed to do something to lose weight. My colleague had started going to jogscotland Lochaber and had mentioned to me that I should go along but you always have this idea that everyone’s going to be better than you and everyone’s going to be in better condition. I wasn’t comfortable or confident enough so it took a few times of my colleague suggesting it before I got my nerve up to go along.
bit of weight and thought I could do better than I’d done before.
In September 2012 I took part in the Baxters 10k, which was the first time that I’d ever done an organised race, and it was certainly the furthest distance I’d ever run. I didn’t really train for it and it was a bit of a shock to the system. All over the Christmas and New Year period I didn’t do any running whatsoever, then my colleague suggested again I should go to jogscotland and I thought “I’ll give it a go and see what happens.”
Going out with jogscotland was great - it was structured, and it was taking place twice a week on regular evenings, and because there were other people going, it gave me a reason to go along. I’d started making friends there, so it gave me that boost and that feeling of needing to go out. My running improved dramatically, and it didn’t take that long. jogscotland isn’t supposed to be competitive, but I’d find myself doing a bit of a sprint back with a couple of other people at the end, trying to be the first one back, and that kind of thing quickly helps you improve.
By then I must have lost a good six stone and I was in that place where I’d lost a fair
They put me in the intermediates group and we ran 10k and it was a struggle but I managed it, and I had a good chat with people along the way and made a couple of friends and I carried on going - I did it for most of 2013.
Inspiration - Chris Millard 16
jogscotland magazine Winter 2014
Running a marathon was always one of those things I thought “I wonder if I could ever do that?” and I decided, “I’ve lost this weight, if I’m ever going to do it, now would be the time.” So I set myself the goal for 2013 to run three marathons to raise funds for the Sick Kids Friends Foundation. They’d been such a help to us about six years ago, when our son Andrew was about five. He’d been ill for several months with what seemed to be cold and flu-like symptoms, and we kept taking him to the doctors and it was always “He’s got the flu, or a stomach bug”, or whatever. One day we took him to a doctor’s appointment and by the time we took him to the doctor his skin had started turning a mottled blue colour and the doctor, as soon as she saw him, said: “Take him to A&E straight away, I’ll tell them you’re coming” He was in agony and bawling when we picked him up. At the hospital they discovered he had chronic pneumonia, his lung had collapsed and there was a massive build up of septic fluid around his lung. The doctors basically told us that he had less than a 50 per cent chance of survival. I don’t know how we got through that day but he was taken by ambulance to the Sick Kids in Edinburgh and put into intensive care, operated on to get the fluid out of his lungs and it was an awful time. My wife ened up staying at the hospital with him for the full two months, I was there for the first three weeks and then was travelling backwards and forwards. Fortunately, Andrew has made a full recovery, but however much money we raise, we can never repay what the Sick Kids did for us. So I was determined to work hard to train for my three marathons. I was going out almost every day of the week - some mornings I’d get up 4 or 5am and be going out to train. I did Lochaber marathon in April 2013. I’d gone from jogging my first 10k session at jogscotland in February, to a marathon in April, so it was a major shock to the system. I struggled really, really badly. The weather was awful, it was a tough route, 13 miles out and back, and we had every kind of weather you could imagine, wet, sun, heat.
It didn’t put me off my other marathons though - I’d already signed up for all three because I knew full well that I needed to do that in order to push myself into doing them. Second was the Edinburgh Marathon in May, only seven or eight weeks after Lochaber. I didn’t do any specific marathon training in between those two because I was so tired. I was doing jogscotland but that was it, I was physically pooped. I did Edinburgh, but again I didn’t enjoy it - it’s another out-and-back route, and it’s OK up until you reach the point that the fast runners start heading past you and you’re still heading out. Third was Loch Ness in September so I had quite a big gap. The route was better, but it was still pretty hard work. I might not have been the fastest marathon runner, but I raised hundreds of pounds for the Sick Kids Friends Foundation and that’s the main thing. After my three marathons in 2013 I decided to do a couple more because I wanted to try and finish in less than five hours – I signed up for the Brighton marathon and this time I actually trained properly for it - the running, the gym, the eating. I did it in just over four and a half hours – I had finally reached my goal. It was an absolutely fantastic run. I
also did Edinburgh again, which wasn’t so great, but I’m delighted I reached my goal in Brighton. After last year’s Lochaber Marathon there was an announcement from the organisers that the event was being retired. Because I’d struggled with the out-and-back route when I took part in the event, I thought, “If there’s ever a time to have a go at bringing in a different route, now would be the ideal opportunity to do something – the area has got so much to show off.” I know some people who are event organisers and talked to them about what it would involve and I started from there. It went very quickly from thinking about it to becoming a reality, and now we’ve launched the Fort William Marathon. It’s a multi-terrain marathon, starting and ending at Nevis range, with forest, trail, canal-side and a bit of tarmac. There are so many things that people can see and different conditions underfoot. It’s also given us a chance to provide more help to charities – we’re giving charity places to the Sick Kids Friends Foundation, Erskine, and the Royal Marines. What’s great is that some of the jogscotland members have also signed up for the marathon, including people who’ve never done one before, so things have come full circle. Fort William marathon will take place on 26 July 2015 www.fortwilliammarathon.co.uk
Inspiration - Chris Millard 17
I think I was second to last and after the halfway point, at the turnaround it was a long straight road and I couldn’t see anyone in front, and I couldn’t see anyone behind. I was absolutely in despair - it was the worst thing ever, and if I could have stopped I would have done, but there was no other way to get home so I just had to keep on going.
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jogscotland magazine Winter 2014
jogscotland Awards 2014 The very best of jogscotland was celebrated at Hampden Park at our Annual Awards on November 22. The awards were presented as part of the scottishathletics Awards Dinner, so the nominees rubbed shoulders with the cream of Glasgow 2014’s Team Scotland during the drinks reception and gala dinner. Head of jogscotland Billy Mitchell said after the ceremony: “It was wonderful to read through the huge number of nominations we received for our awards this year, and a difficult task to draw up the shortlists. “Any one of those on the shortlists would have made a worthy winner, and we were delighted to welcome them all to this very special night at Hampden to celebrate their achievements.
“The three winners were particularly outstanding examples of everything jogscotland stands for. They demonstrated great commitment to getting themselves or others active, and a sense of joy and pride in everything they achieved. “I’m delighted to congratulate them all for their contributions to the jogscotland community, and to their own local communities.”
Run 4 It Achiever of the Year - Adrian Heron (Glasgow Frontrunners) Adrian (pictured centre) has an incredible love of running, is always keen to run for and champion a good cause, with an infectious enthusiasm that encourages others. He took up running in July 2013 to help with his depression and speaks frankly and honestly of the difference it has made to his life. Initially shy and lacking in confidence as a runner, he is now known as Mr Happy, often to be seen crossing the finishing line with a massive smile on his face. He has raised more than £1700 in the past year for charities including SAMH, Macmillan Cancer and MND, and is planning his first marathon for 2015.
Leader of the Year - Freddie Dick (ASCO Jogworks, Peterhead) Freddie (left with head of jogscotland Billy Mitchell) leads a small, but dedicated group, and it is his unwavering commitment that motivates members to participate in a large number of events. He often spends his own money buying medals for members to give them a boost at the end of a race. He recently organised a charity fundraiser for a young girl whose mother had died in a road accident, encouraging group members to complete a 12 mile walk/run. As well as leading his jog group, he dedicates his free time to a local Active Schools programme, coaching hockey five times a week. His nominator praised him as “a leader with one of the biggest hearts I have ever known”.
Group of the Year - West Linton Running Club The group was originally started in April 2010 when Jog Leader Helen Ryall was raising money for Breast Cancer Care. Helen was training for the New York Marathon and set up the group as an additional fundraiser. The group’s members decided they wanted to continue to run together, and around the same time, one of their members discovered her baby daughter had an extremely rare genetic condition called cystinosis. The group decided to continue, and raise money for the Cystinosis Foundation. The group joined jogscotland a year ago because they wanted to become part of a larger network of like-minded people and clubs, and to encourage more beginners to get involved. They now have 72 members in a village of only 2000 people. Members arrange a whole range of events including the West Linton Running Club Festival and have so far raised more than £6000 for the Cystinosis Foundation.
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jogscotland magazine Winter 2014
Awards 20
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jogscotland Awards 2014 As well as those who came away with awards, there were also fantastic nominees in each category. This year’s other shortlisted nominees were: Run 4 It Achiever of the Year
Lan-anh Pham husband Grant with and Jog Leader (left) Andrew Jeske
Lan-anh Pham (jb’s joggers) Lan took up running with her rescue greyhound, Carlos, in April 2012, when they were both shy and not very sporty. Since then, as a member of both jb’s joggers and Cani-Sports Edinburgh, she has rocketed in confidence and ability. She discovered a love of hill running and now leads others on runs in the Pentland Hills to share that enthusiasm, quietly inspiring confidence in others. She has also pushed her own boundaries - her training for the Speyside Way Ultra Marathon was carried out early in the mornings so that she had time to lead a group in the Pentlands later in the day. She was praised as “truly selfless and incredibly unassuming.” Elaine Robson Elaine has been a member of Jed Joggers since it started in October 2012. In 2007 she had suffered from a very rare condition called Bickerstaffs brain stem encephalitis, which had left her paralysed. She had undergo a long recovery period to regain the use of her limbs, learning to walk and talk again. Despite her previous physical setbacks, Elaine has thrived with Jed Joggers. In she 2013 she completed two half marathons. A “bubbly and happy” individual, she recently became a Jog Leader and started her own Couch to 5K sessions, bringing in another 20 members to the group.
Grant and Lan
Adrian Heron (right) with fell members of Glaow Frontrunners sgow s
Jed Jogger
Leader of the Year
Group of the Year Eskbank Rubbish Runners The leaders at Eskbank excel in encouraging nervous beginners to take their first steps and keep going – and enjoying it. The group has nearly 100 members, with up to 70 runners meeting up on any given Monday night, and up to five different levels of runner, from beginner to elite, and a fantastic atmosphere. Glasgow Frontrunners This group, set up to encourage members of the LGBT (lesbian, gay, bisexual and transgender) community to get active, has enjoyed a particularly busy year. A series of themed events and fun runs have attracted new members and raised more than £20,000 for health charities. They have also promoted the importance of good physical and mental health, with members coming forward to discuss how joining and running with the club has made a huge difference to their mental wellbeing. This in turn has led to others feeling more comfortable talking about their own mental health. They were Glasgow 2014 Legacy Partners and during the Games organised Glasgow Running Tours, with Jog Leaders volunteering their time to show off the best of their city on foot.
Lucja Leonard (Westwoods Edinburgh) Lucja has only lived in Edinburgh for a year but in that time she has joined jogscotland, set up Running Tours of Edinburgh and became a Jog Leader. She initially became a Jog Leader at Westwoods Gym as a replacement for another leader who was injured, but has now taken on her group permanently. She has also set up and hosts a weekly free running club for staff, guests and new runners at the Crowne Plaza Royal Terrace, where she is General Manager. She is a passionate advocate of the sport, and has guided joggers from their first 5k to their first ultra marathon. She also takes on many of her own challenges, including the Marathon de Sables and Kalahari Extreme 250k marathon in South Africa. Susan Lynch (Jogging Buddies) One of Jogging Buddies longest-serving leaders, Susan has encouraged joggers of all levels as well as tackling huge challenges herself. This year she completed her first Ironman, without letting the gruelling training cut into the time and effort she put into leading others. As Susan became interested in triathlon she also encouraged others in her new interests, taking her own time to help those who were interested in taking up open water swimming. When not running at events herself, Susan is to be seen cheering group members on as they compete. She also helps and supports other Leaders, and as a jogscotland tutor has helped to train hundreds of new Jog Leaders throughout Scotland.
Lucja Leonard an
d husband Dion
dal-winner nwealth Games me h ers meet Commo ner, Mikail Huggins, each witord run West Linton Runn ide gu Stillie Sw ! her d Tom an Libby Clegg (left)Mikail having won the impressive their awards –
Awards 21
jogscotland magazine Winter 2014
Rachel Cox 22
jogscotland magazine Winter 2014
Inspiration Rachel Cox Rachel Cox of jogscotland group Monkton Milers was 19 stone when she decided to get active. Now, seven stone lighter and with a whole new lease of life, she tells us her story. Back in 2010 I took up running for a little while and just went by myself at my own pace - I did a few races but was never very fast – for example, I did the Dundonald 10K and was last by about 10 to 15 minutes. I then joined a group for a wee while, but when my mother-in-law fell ill, I spent a lot of time looking after her, and it was harder to run. By the time she passed away, I had stopped all together. I was quite big already– about 16 or 17 stone - and then I went up to 19 stone, because I wasn’t doing any exercise at all. On August 28 last year I put a post on facebook saying “I really need to do something about my weight.” I got lots of suggestions saying “Come to this,” “Come to that…” I was waiting to see someone post and say “ Don’t be daft, you don’t need to do anything,” but none of them did! I took two of the suggestions – to join the jogscotland group Monkton Milers, and Rosemary Conley, and I’ve never looked back. My friend Niki Jefford was running with the Milers, and was trying to get me to go along. I kept telling her “I can’t, I need to run for a little while on my own, I totally can’t do this,” and she basically told me to get off my butt and do it! The first time I went along, I’d run twice that week myself, just around the block, and I knew I’d have to run/walk at the jogscotland session - there was no option as I wasn’t fit enough to run. So I was a wee bit embarrassed when I started, but the Jog Leader Bobby Miller
really put me at my ease. He was so encouraging that I couldn’t wait to come back. I can’t understate how fabulous he was with me that week. At that point, I felt that I could run distance, but I couldn’t run fast. Back in 2010 my running time had been 12 minute miles. I did a half marathon back then and did it in just under three hours, and I’d done 10k in 1h16. But the great thing was that, although I was slow at my first jogscotland session, I didn’t feel self-conscious at all, because I got a huge round of applause - I couldn’t wait to go back and it made me want to try harder. During the week I went out and ran on my own because I wanted Bobby to see that I was walking the walk. I went back to the second session and made a commitment to myself and signed up for the 10K in the Great Scottish Run at the beginning of September. I did that in 1h 18 and it was great. I ran with a friend and there was quite a group from the Milers there and we went for a meal afterwards, it was really sociable. I’ve lost 7 stone since then. It’s lifetransforming, it really is. I’ve spent most of my adult life obese and I’d gone into the very obese category, with a BMI over 40, when I joined the Milers. Since I lost weight and got fitter, my blood pressure, which was high, has normalised too. I realised I was looking at being a statistic and that wasn’t the kind of statistic I wanted to be.
Rachel Cox 23
After the Great Scottish Run 10K, I did the Turkey Trot on December 26 and that was my first ever 10K under an hour and it was phenomenal, taking 18 minutes off in just four months was such a big deal. I then did Edinburgh half marathon in May and completed it in 2h 09, when previously it had been nearly three hours to do it. Next year I’m going for under two hours - even when I say it, I can’t believe I’m talking about doing that! At Monkton Milers, the organisers asked if anybody wanted to train as a Jog Leader and help the group, because it was growing, and I said I would be more than willing to do that. The group, and especially Bobby, had given me so much that I wanted to repay them. Bobby was so fit, and he was capable of doing far more than I will ever be able to do, and yet he was willing to give up that time to enable me to develop as a runner. I really appreciated that and I just wanted to give something back. I took over the beginners group in September and it’s been fantastic. I inherited a beginner from Bobby, and she just recently managed to run her first 5K. The sense of achievement I had for her was amazing - I was over the moon for her - it felt better than anything I had achieved myself. It’s not a big group, but any time they achieve a goal they’ve set themselves I’m so pleased for them. I’m now hoping to do my first marathon, which I had never, ever thought I could do. Bobby also nominated me for Troon Community Shield Cup which I was awarded for my achievements, and when I see the other names on that cup it just humbles me beyond belief. One of them was Hazel McFarlane, who is blind and ran the London Marathon. She’s one of my absolute heroes and motivators, so it’s amazing to see my name on the same cup. by Rachel Cox
Mens Running 24
jogscotland magazine Winter 2014
The experts at Women’s Running reveal how to start running or get back into it after a break. If you are a new runner, make sure you have the right kit before you get started. The best thing about running is that you don’t need a lot of kit to get started. The right pair of running shoes and a sports bra is all you need. It’s always worth going for a gait analysis at your nearest specialist running store to make sure you are wearing the right shoes for your running style. The staff will ask you to try on several pairs of trainers and get you on the treadmill to analyse your running style. Then they will recommend the best shoe type for your style. A sports bra is also essential to minimize any uncomfortable bouncing that can lead to permanent sagging of the breasts. Not what you want to get out of running!
Got the bug? When you first start running, it can be tempting to overdo it. Avoid training on consecutive days at first as this can also increase injury risk. Start with three runs per week at first, ideally on Mondays, Wednesdays and Fridays or similarly with a day’s rest in between each session. Make sure you always stretch at the end of each run. Increase mileage gradually and find your own pace – don’t worry about trying to keep up with others. Make it an experience you enjoy and you’re more likely to stick to it.
Women’s Running helps women of all ages and abilities to improve their running ’s Women g Runnin ur o y r e Ord y p o c free today
Getting back into it If you’ve just missed a few weeks, then you’ll find it easy enough to get back into the swing of things and you won’t have lost much fitness. If you’ve not run for more than a few weeks, you may find you need to reduce your pace and build up mileage again gradually. Remember to fuel up at the end of each run – ideally you want to take in some quality carbohydrate after a run as well as some protein to boost recovery. Finally, a great way to boost motivation and to get more out of your running is to run with friends. Sign up for a race together and you can train together. Running with friends will encourage you to go out and run when you don’t feel like it. Women’s Running has its own series of 10K and 5K events taking place in locations nationwide in 2015. To find out more, visit www. womensrunninguk.co.uk
Every issue includes training plans, workouts, nutrition advice and health information to help you become a better runner, lose weight, improve your health and take care of yourself.
Try Women’s Running totally FREE. Go to www.freewrmag.co.uk to claim your FREE copy today or call 0845 286 3067 and quote ‘Runner’
Womens Running 25
Our friends at Men’s Running offer you their five top tips for new runners. 1 It’s a marathon not a sprint As a beginner runner, it’s important to remember that, no matter how little you currently run, or how big your running ambitions might be, the best way to succeed is to follow a steady and progressive plan. Allow yourself time to build up distance and speed gradually and you’ll enjoy a long and successful running career. Pile on the miles too fast and you’ll end up injured and waste days or weeks recovering and feeling fed up.
2 Learn to listen to your body To make life easy, use training schedules to fast track your progress. Remember however that feedback from your body will always be your most important indicator for how hard you push yourself. Only add a training load to a healthy and well-prepared body and mind.
3 Challenge yourself Running is fantastic for its own ends, great for some me time and wonderful for stress relief. This is all very well but you’ll soon find that once you get started you’re going to want to test your abilities either against the clock or
against your fellow runners. Start thinking of some races or charity events that you’d like to participate in. This is a great way to structure your training schedule and push yourself a little bit harder.
4 Variety is the spice of running Don’t restrict yourself to running the same familiar routes over and over again. The greater the variety in your training terrain, the quicker your fitness gains will be. Running up and downhill will improve basic speed and the strength in your legs. Include sprint training whether this be running chosen sections of some routes faster or by visiting a running track for some focused all-out efforts.
5 Regularity is everything If you really want to make progress with your running, take a long-term view with your training. Don’t worry about missing a run if you need to recover or you’re following a scheduled a break, but otherwise aim to keep your running routine as regular as possible. An approach that includes consistent running will ensure you always feel you’re making progress. No run is too short, no training session too quick.
If you are just starting out or a regular runner the newlook Men’s Running will help you run better! Every issue includes training plans and workouts, product tests by real runners, running gadget reviews and features events you must enter.
Try Men’s Running totally FREE. Go to www.freemrmag.co.uk to claim your FREE copy today or call 0845 286 3067 and quote ‘Runner’
Men’s Running helps men become better runners and achieve their goals Men’s Runnin g – NEW L OOK! Order y o free cop ur y today
Scottish Slimmers 26
jogscotland magazine Winter 2014
Christmas party photos were the final straw Kelly Williams Class Manager: Jayne Taylor Height: 5’ 3”
Before Weight: 13stone 6lbs Dress Size: 16
Now Weight: 9stone 6lbs Dress Size: 10
4 stone lighter THREE DRESS SIZES SMALLER!
‘I am now a completely different person. I am much happier in myself and I love to push myself to take on new challenges,’ ‘Christmas 2012 – the works party – and I felt really down finding something to wear,’ says 24-year-old Kelly Williams. ‘Nothing fitted or looked nice and I eventually settled for a black size 16 dress that was too tight. All the other girls were in sparkly, bright coloured dresses and I could have cried.’ After seeing the photos from that night Kelly made her New Year’s resolution – and joined Scottish Slimmers in January 2013. Now 4 stone lighter her life has been transformed. ‘I am now a completely different person. I am much happier in myself and I love to push myself to take on new challenges. I run 5ks, I take part in mud runs and last month I climbed Ben Nevis which I wouldn’t have done in a million years before I lost weight.’ ‘Looking back my life was a never ending cycle of staying in, eating takeaways, sweets and large portions which made me feel happier at the time and distracted me from the fact I was overweight,’ continues Kelly. ‘I tried so many different diets and looking back I was extremely unhappy.’ ‘The Scottish Slimmers eating plan fits round my life. I don’t feel as though I am missing out on anything – I can socialize, I can eat anything I want, as long as I count my Checks. ‘My health has also improved so much since losing weight. I had problems with an overactive thyroid and felt really sluggish with no energy and did hardly any exercise. I didn’t sleep well. Now my energy levels are through the roof – and my thyroid levels have gone back to normal. ‘I feel my life has turned around and I can do anything I want without worrying that my weight might stop me.’
For more information about Scottish Slimmers call FREE on 0800 36 26 36 or log on to www.scottishslimmers.com
Scottish Slimmers  27
Spicy Quorn Noodles Checks 11 Fat Grams 4
Serves 2 Ingredients Spray Oil 1 red chilli, de-seeded and finely chopped 2.5cm/1 in piece fresh root ginger, peeled and chopped 1 garlic clove, crushed 1 red or yellow pepper, de-seeded and chopped 4 spring onions, sliced 1 x 300g/10 oz pack Quorn mince 1 tbsp soy sauce 1 lime, juice of 1 x 150g/5 oz pack straight to wok rice noodles 2 tbsp chopped coriander or basil Few sprigs of coriander, chopped 2 tbsp virtually fat-free fromage frais
Directions 1. Spray a non-stick wok lightly with oil and place over a medium heat. Add the chilli, ginger, garlic, red or yellow pepper and spring onions, and stir fry for 2-3 minutes. 2. S tir in the Quorn mince and continue stirfrying for 3-4 minutes. 3. Add the soy sauce and lime juice and then stir in the rice noodles. Cook gently for 1 minute until all the ingredients are cooked and hot. 4. Strew with coriander or basil and stir through gently to distribute equally throughout the wok, and then divide the mixture between 2 serving plates.
28 Run contents Garioch 28
jogscotland magazine Winter 2014
Run Garioch 2015
jogscotland programme co-ordinator Ann Davidson, membership development officer Jo Stevens and Jog Scotty visited Inverurie on October 6 for the launch of Run Garioch 2015. The event was also the beginning of celebrations for next year’s 10th anniversary of the Garioch 10K – the event from which today’s Run Garioch grew. And once again, there will be dedicated prizes for jogscotland groups.
“Peterhead jogscotland has won the cash prize for the most runners taking part in the 5k for two years in a row now, so we’re all wondering if another group will rise to the challenge and get even more runners out for Garioch next March.”
Race Director Eric Simpson said: “We’ve come a long way since the days of the ‘Garioch 10k’ in 2006. Since then, over 8,000 runners have completed the 10k alone, and hundreds more have enjoyed the 5k and HalfMarathon courses we launched when Run Garioch was created in 2011.
He also announced a number of improvements to the 2015 event, including an increase in prize money, a range of new prizes for school children and a ‘double your money’ reward for race winners breaking course records.
In the 5K event, there will will be £100 cash for the jogscotland group with the most runners on race day, and trophies for the fastest jogscotland male and female entrants. Eric Simpson said: “Run Garioch is a firm favourite with our local jogscotland groups, and it always amazes me how many runners turn up on race day from all over the NorthEast of Scotland. New groups seem to be popping up all the time, like the one a few miles away in Kintore.
A revamped ‘10 Weeks to Run Garioch’ Training Programme will return in early 2015. Details will be announced shortly. Run Garioch 2015 will be held on Sunday, 22 March. Entries are now open on www. rungarioch.co.uk. Entries to all races are limited, and will close towards the end of February to allow for the processing and posting of race packs, or when individual races sell out.
Race Directory
There’s an event for everyone, go to www. jogscotland.org.uk/events for full details.
7 December Moray Road Runners Turkey Trot 10 mile road race, Lossiemouth Christmas Canter 10k, Aberdeen Jingle Bell Fun Run, Paisley 14 December jogscotland Christmas Cracker 5k Challenge, Strathclyde Park Frostbite 5k Trail Series Race 2, Falkland 2 January Lenzie Jog 1.4miles, 2.7 miles and 5.4 miles, Lenzie 10 January BUPA Great Winter Run 5k, Holyrood Park, Edinburgh 11 January Frostbite 5k Trail Series Race 3, Falkland 24 January Buchlyvie 10k, Buchlyvie 8 February Frostbite 5k Trail Series Race 4, Falkland Moray Road Runners Kinloss to Lossie half marathon, Lossiemouth 15 February Kirkintilloch Olympians 12.5k road race, Kirkintilloch
Race Directory  29
jogscotland magazine Winter 2014
Race Directory 30
jogscotland magazine Winter 2014
Race Directory cont’d 22 February Devilla Forest 5k and 15k trail runs, Devilla Forest by Kincardine Strathaven Run with the wind half marathon, Strathaven 1 March Smokies 10 mile Ladies Only road race, Arbroath Lasswade 10 mile rad run, Rosewell Ron Hill Cambuslang Down by the River 10k and 3k, River Clyde walkway 7 March Cupar 5 mile road race, Cupar 8 March Global Energy Inverness half marathon, Inverness 15 March Alloa half marathon, Alloa 21 March Clydebank 5k road race, Clydebank 22 March Garioch Running Festival, Inverurie 29 March Kilomathon 13.1k, 6.55k and 2.62k road races, Edinburgh Running Sisters Tayside 5k, Monikie Country Park
Pic to go here
Free parkrun events (5k) every Saturday at 9.30am at: Aberdeen – Esplanade
Glasgow – Springburn
Aberdeen – Hazlehead
Glasgow – Tollcross
Ayr
Glasgow – Victoria
Dundee
Greenock
Edinburgh
Inverness
Eglinton
Perth
Falkirk
St Andrews
Glasgow – Pollok
Strathclyde Park
Junior parkrun events (2k)
for four to 14-year-olds Every Sunday at 9.30am at: Falkirk – Stirling – Glasgow – Helix King’s Victoria Park Park
Find out more at parkrun.org.uk
Race preview - Great Winter Run 32
jogscotland magazine Winter 2014
Race preview -
Start the New Year the Great way! When: Saturday 10 January 2015 Where: Holyrood Park, Edinburgh
If you enjoyed one or two extra festive treats or indulged in a few too many Hogmanay tipples, join us in Edinburgh on 10 January and start 2015 with a burst of exercise at our annual Great Winter Run. The 5k course takes runners up and around Arthur’s Seat, in the heart of Scotland’s capital city, providing views of Edinburgh Castle, Holyrood Palace and the River Forth beyond. Get the younger ones involved too with the Junior Great Winter Run, which takes 7-14 year olds on a 2.5k course around Holyrood Park. The Great Winter Run is a great way to get fit, maintain training, or kick-start those New Year’s resolutions while taking in the some of the world’s most popular tourist attractions – enter now at greatrun.org/winter! After blowing away the cobwebs on the 5k run, grab yourself a hot drink, warm clothes and some tasty local food while you enjoy front row views of the Great Edinburgh XCountry. The event will be shown on a big
screen on site and broadcast live on BBC television. So stick around and give a warm Scottish welcome to the hardy challengers who will be running and leaping over the muddy tracks around Holyrood Park. The International Team Challenge pits the USA and Europe against a home team – GB were victorious in 2014 with standout performances in the women’s senior 6k event. Captain Gemma Steel roared to a nine second success in 20:35, denying Team Europe (and Ireland’s) Fionnuala Britton, a third consecutive win, while Emelia Gorecka on her senior cross country debut, was a brilliant third in 20:51. The Great Edinburgh XCountry also includes an exciting international 4k featuring some of the best athletes from around the world. Legends of the track and road who have previously lined up on the chilly start line include 2013 & 2011 World 1500m Champion World Champion Asbel Kiprop of Kenya and 2008 double Olympic champion Kenenisa Bekele of Ethiopia. Edinburgh offers visitors a wealth of exciting things to do regardless of the weather or what time of year it is, so why not make a weekend of it and take in some of the sites. The National Museum of Scotland is a great way to spend a rainy day and if it brightens up just nip across the road to visit the famous Greyfriars Bobby near the Grassmarket. For more information about the Great Winter Run and to see athlete announcements for the Great Edinburgh XCountry follow @Great_Run on Twitter; like facebook.com/greatwinterrun; or keep checking the website (greatrun. org/winter) for the latest updates.
Cross Training 34
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Cross Training - TRX by Ann Davidson
Kenny introduced me to the members of the class and invited me to say a few words about jogscotland before we started.
If you’ve ever wondered what those TRX straps hanging up in the gym are all about you’re not alone. Jo and I had a discussion about this in the jogscotland office recently, the result being that I was ‘volunteered’ to go along to a class. I decided to do a bit of homework beforehand and discovered that TRX was developed by a Navy SEAL. It’s described as ‘bodyweight suspension training’ which sounds a bit disconcerting and had me imagining myself dangling in mid-air! However, it’s also described as a fast and effective total body workout and I really liked the idea of improving my core strength, stamina and stability. I’d contacted Kenny, the instructor, ahead of the class as I wanted to check it would be OK to take photos of the session. We met at the entrance to the gym and he immediately made me feel welcome. He explained that the straps were designed so that military personnel could take them with them to do a work out wherever they were based. Moving your body position in relation to the straps increases or decreases resistance so you can control how easy or difficult the work out is.
I was shown how to adjust the harness straps, which was easier than it looked. We then started with some gentle mobility exercises, holding the straps to help us stabilise ourselves. (I don’t have the best balance so I really welcomed this). Once we had warmed up we put our hands into the loops in the straps to work our arm and back muscles before doing some squats and lunges. I could soon feel muscles that I hadn’t used for a while being reawakened. So far so good and I could see how stepping further forward or back changed the amount of effort I had to put in to do the exercises. Next came the tricky bit as we adjusted the straps and sat on the floor to put our feet into the loops which were a few inches off the ground. This is where I learned what was meant by ‘suspension training’. Once my feet were in the loops I had to swing my body so I was now facing the floor with my feet held a few inches from the floor. I was really pleased when Kenny congratulated me on being able to do this first time. The next exercises involved doing press-ups, planks and moving our feet in a variety of ways to work different core muscles. I could really feel the ‘burn’ by this stage and had to admit defeat on the press-ups. Everyone was visibly working very hard by now.
After that we moved back to a standing position and did more arm exercises. Although I knew I couldn’t fall as the straps were taking my weight I still found it very difficult to lean far forward with my arms behind me. This was purely psychological and with a bit more practice I knew I could overcome this. The class concluded with a set of cool down stretch exercises, many of them similar to the exercises we do at jogscotland sessions. This also gave us the opportunity to chat and Kenny checked we had all enjoyed the session. After the class I had the chance to ask Kenny some questions about TRX. He showed me the different types of straps, how they could be folded away into a small bag and how they could be fitted over a
door rather than to a beam in a gym. TRX is a form of weight training but just uses body weight combined with the angle of the body in relation to the straps to create resistance. He told me that when the classes started he was surprised that more women than men came along. The class is suitable for all levels of fitness and the oldest person taking part on a regular basis is 82! As I suspected, I felt a bit stiff the next day and 36 hours after the class DOMS (delayed onset muscle soreness) had really kicked in. In spite of that I really felt the benefit of the class and I’ll definitely go back. Many thanks to Live Active Leisure , the staff at Loch Leven Community Campus and especially Kenny, the TRX instructor.
Cro Cross Training 35
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36 Greatcontents Groups 36
jogscotland magazine Winter 2014
Great Groups - Get Fit Falklanders The Royal Stuarts might have hunted deer through the woods of the Falkland Estate, but Get Fit Falklanders have a bigger target – to get a bit fitter, maybe a little lighter – and to become “real runners”. The new jogscotland group was set up by Falkland Trail Runners. Otherwise known as The Psycho Squirrels, the club attracts hundreds of runners to their events and they donate most of their income to local charities. The races are fantastic fun, but even their normal club runs tend to be a bit tough for beginners. So came the idea of providing a “Couch to 5K” programme, aimed at giving the locals a gentle start to running and adopting a better lifestyle. The elder statesman of FTR, Scottish Masters team member & club coach Tony Martin, said “It’s important that clubs don’t keep looking inwards. Engagement with the community is important – it’s a tremendous source of goodwill and future members.” They expected only a handful of people to be interested but about 40 registered for their first block. By the mid-point in the programme, the average weekly attendance remained around 30. The group was a real mixture of men and women, young and old, trim and – well - not quite so trim. Each member really is starting from nothing and building up from there, learning not just to jog and run, but to do it safely. Regular Jog Leaders Malcolm Mactavish and Jim Close consider each member as an individual, and are adapting their plans as the first block progresses. As Jim, with over 40
years of running experience, said “There’s no such thing as a group of runners. Our group is made up of individuals, each with their own unique goals and fears.” The club is fortunate to have the use of Falkland Cricket Club’s pavilion within Falkland Estate. The estate provides a near private environment, and members found this eased most of their concerns about getting started. There was no-one to see and laugh at them. They were among a group of others in the same position as themselves. It was a safe environment where they could build their confidence and ability. The estate has a neverending variety of tracks, all with their own character and challenges. There seems to be real enjoyment of the sessions and lots of squealing from the pack as they slither through the occasional huge patch of mud! The Get Fit Falklanders are a fantastic crowd, all keen to improve themselves and get fit. In that sense, they’re just the same as the Psycho Squirrels. There is one big difference in approach though. Group leader Malcolm Mactavish: “Everyone in the group wants to get fit. But most of them would also like to lose a few inches around the waist. We’re attacking the flab from both sides, helping members learn about nutrition as well as exercise.” So, while the beginners get the same postrun tea and coffee as the senior team, the regular cake and biscuits are replaced by apples and bananas instead. That’s how we Get Fit in Falkland! By Malcolm Mactavish getfit@getfitfalkland.org.uk / 07980 224246 / www.getfitfalkland.org.uk
Inveraray jogscotland photoshoot 38
jogscotland magazine Winter 2014
We sent our photographer, Bobby Gavin, off on an autumn road trip to take some new photographs that we’ll be using to help promote jogscotland in future. The stars of the photoshoot were Inveraray jogscotland, who turned out en masse to model for Bobby. With such beautiful surroundings, it was bound to produce some great images, and we’ve selected few to show you. Inveraray Jog Leader Fee Corner said: “We are so very lucky in Inveraray with places to run and views to look at that we tend to snap away whenever out for a run whether solo or with the group. We were really surprised and honoured when Sue from the jogscotland office contacted me to say that we had been suggested for a photo shoot. We are a small group but very enthusiastic and supportive and despite our initial fears regarding low numbers we had a great turn out and had a really fun morning with Bobby and his wife. The night before we held our annual GLOW! event, a guided fundraising run in the dark round Inveraray when the rain and mud added to the fun. As the same could not be said for the photo shoot it was fantastic and a great relief to meet with Bobby by the pier on a warm and clear blue sky autumn day. There are many lovely places around Inveraray but as Bobby didn’t seem too keen on a swift 10Km round the Royal Burgh we settled on a place on the Castle grounds which has tree covered avenues, trails and a lovely bridge, oh and a quite nice castle all within yards of each other. It was so lovely to hear the chat and enjoyment.”
Inveraray jogscotland photoshoot 39
The photoshoot attracted the attention of passers-by, including one man who decided to join in when he saw the group jogging! Fee said: “The guy in the trousers came up to us as we were doing a session on the front green and just started running round with us. A unique moment! He was a holiday maker from Lincolnshire and is running a marathon shortly aged 80, now there was a great advert for exercise for all. I wish we had him running with our group regularly! He insisted on getting Bobby’s details so he can get a copy of the picture and tried his best to persuade me to give him an Inveraray jogscotland T shirt. What a character.”
Great to see jogscotland attracting like-minded souls on their travels!
Pictures by Bobby Gavin of www.thatonemoment.co.uk
Jogging Along 40
jogscotland magazine Winter 2014
Jogging Along by David Syme Lots of us love to run with the latest gizmos and gadgets. Whether it’s clothes made from wicking material or the latest GPS tracker, the shopping is part of the fun of it all. Not so our regular columnist, David Syme, who is determinedly low-tech. “Essential” Accessories I am standing at the start of a 10k run, looking at my fellow competitors. They all seem to have something I don’t have, something which might just give them the edge over me in the race... that chap over there, for example. He has a black belt with small bottles of coloured liquid round his midriff, he must be taking this race seriously.... or the fellow with the Raybans and his mate with gels stuffed into his waistband and a nasal strip..... Look at that girl on the right! Wires everywhere, could be a heart rate monitor, a music system, a phone.... and here I stand, with trainers, socks, shorts, a sweat band and a T shirt. Without all their add-ons, what chance have I got? The answer is that performance comes from the athlete, not the dress or accessories. Somewhere in the offices of the sports goods producers there are think-tanks of earnest marketeers who are desperate to persuade us that their items are “essential”, but this is not true. A heart rate monitor may be useful to the geek who is listening to music full-on and needs technology like a comfort blanket, but most runners will listen to their breathing and heart to judge whether they are over- or underdoing it. A runner’s watch is handy, if only to make sure you will not be late home for tea. Many runners choose not to wear a
GPS or stop-watch on race day as it can create pressure. Who uses a nasal strip nowadays? They used to be “essential” for keeping the nostrils wide so that you could inhale more air each time you breathed.... I tried them for a short time, but soon realised that I breathe by mouth while running, so there was a waste of £8! If you have a healthy diet, it is doubtful that you need all the energy gels, boosters, electrolytes and post-performance powders that are on the market. Slowrelease porridge well before a run, water just before and during if required – maybe a jelly bean for a wee sugar spike and you have cracked it. Clothing for distance running should be comfortable. A T-shirt is standard for all seasons in Scotland; in winter you can add a second T shirt or a cagoule when the temperature dips – but most of us wear the minimum at the start; you soon warm up. Headgear should be either so light that it can be stuffed into a pocket or adjustable with earflaps which can be used or retracted. So that you can hear hazards a hood is not recommended anywhere where there is traffic, and for night-time running high visibility vests are, I agree, essential. The marketers would not approve of my “this will do” policy for running and racing, I am sure, especially my cheap alternative for high visibility when running in the dark. It is a reflective yellow collar with flashing red lights, available in all good pet shops....... What do you think? Do you take pleasure in treating yourself to the latest accessories, or do you prefer the simple running life? Let us know on sue.gyford@scottishathletics.org.uk
2013
Cool Down
by Sue Gyford
It’s the time of year when the question of motivation is in the minds of many joggers. During spring and summer, it’s easy to find reasons to get out and run: The nights are long and light, and just spending time outside is a pleasure. There’s a full calendar of events to sign up for, which means that even on those ‘can’t be bothered’ days, the thought that you need to get out and train to make your next race go well is enough to get you out of the door. But when the temperature drops, the evenings darken and the rain comes on more frequently, that motivation can be hard to find. There are lots of ways around this. Just being in a jogscotland group is one! Anyone who has been a member of group knows that it helps to have an “appointment” to run with other people who are expecting you to turn up, and who provide good company as well as exercise. But in my experience, part of the secret of jogscotland’s motivational power is nothing more than good, old-fashioned habit. I read an article recently with a surprising technique for training yourself to get up early in the morning. It was particularly aimed at people who are in love with the snooze button on their alarm. (Bear with me, this does actually have something to do with running!). It relied on something very familiar to runners – training. The author suggested that if you want to get out of bed as soon as your alarm goes off, you need to practice. Again, and again, and again. So he suggested setting aside time to practice. It doesn’t have to be first thing in the morning – you can train during the day,
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jogscotland magazine Winter 2014
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jogscotland magazine Winter 2014
but you must mimic exactly the conditions that you usually experience when it’s time to get out of bed. So you get into your PJs, climb under the duvet, put the lights out, close the curtains, and set the alarm for a few minutes’ time. When it goes off, you throw the covers off, get up and start doing exactly what you would normally do when you first get up, whether that’s brushing your teeth, putting the coffee on, etc. Then get back under the covers, put the lights out, set the alarm, and do it again. And again, and again and again. Maybe half a dozen times. Eventually, the theory goes, you’ll have trained yourself to get up and out of bed at the first sound of your alarm without even having to think about it. Your body will just hear the alarm and know what to do. You bypass the bit of your brain that is liable to express an opinion that might keep you in bed – “Just one more snooze,” “It’s too early,” “I’ve got time for another 10 minutes in bed,” etc. and rely on your newly-trained habit. I read this article and wondered if the same thing would work with running. If you find it hard to get off the sofa and into your running shoes, maybe you could train yourself the same way? Set aside some time one day to repeatedly get off the sofa, into your running kit, trainers on, and out the door. However, I suspect my flatmate and my neighbours might think I’d gone a bit bonkers the sixth time they saw me heading out the door in my running kit, before turning around and going back indoors to do it all again. Fortunately, I think going to a jogscotland group has the same effect. If you know that every Sunday you pack your bag for Monday’s after work jog session, and when you leave your work you go straight to the session, it becomes automatic.There’s no room for thought, and that means no room for second thoughts. And of course, as we all know, as soon as you get started on your jog session, you’re
delighted you made the effort, and can’t think why on earth you might have wanted to stay indoors when you could have been out stretching your legs and chatting with your jogging buddies. I’ve started to notice that the same thing applies to the running calendar, too. For the past two years, I’ve taken part in the Northumberland Coastal Trail Series half marathon at the beginning of March (pictured previous page). It’s one of the first events of the new year, and a great one for motivating you to keep jogging through the winter. This year, I’m not very fit, but as we head into winter I’m aware that the race is there, in the calendar, looming away. So, as a matter of habit, I’m getting out for my runs, because I’m now in the habit of doing the race, and it would be more of an upset not to do it next year than to just get on with it as usual. Now I just have to train myself to stop hitting the snooze button in the mornings, and I’ll be fully trained! What are your tips for getting out of the door during winter months? Do you rely on habit, have you got another trick, or do you just find that you’re naturally motivated, whatever the time of year? I’d love to hear your tips – drop me a line at sue.gyford@scottishathletics.org.uk
jogscotland group finder
www.jogscotland.org.uk/local-groups With hundreds of groups across Scotland, here’s how to find your nearest one…
1. go to www.jogscotland.org.uk/local-groups 2. enter postcode 3. find your nearest group 4. join in!
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jogscotland magazine Winter 2014