stride
the jogscotland magazine | Winter 2015
jogscotland Awards – meet the 2015 winners Inspiration – taking on ten 5Ks Night running – the latest event trend Cross-training – Clubbercise! plus… the best winter running events for your diary
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Contents 03
jogscotland magazine Winter 2015
contents Warm-Up: Toni McIntosh
06
Glasgow Frontrunners
News and events
08
Muir of Ord jogscotland 28
The Great Scottish Run
10
Race directory
29
Dunfermline fundraising
11
Cross training - Clubbercise
32
jogscotland Awards 2015
12
Scottish Slimmers
34
jogscotland Challenge Series 2015 16
Women’s Running
36
Inspiration - Ten 5Ks
18
Men’s Running
37
Mums on the Run
20
Night runs
38
Great Groups - Elgin jogscotland 22
David Syme - Jogging along
40
jogscotland in Malawi
Cool down
41
23
sponsors and funders Designed and Printed by
26
Meet the Jog Crew 04
jogscotland magazine Winter 2015
Meet the Jog Crew
Billy Mitchell Head of jogscotland
Jo Stevens Membership Development Officer
billy.mitchell@ scottishathletics.org.uk
jo.stevens@ scottishathletics.org.uk
07801 634198
0131 539 7341
Carol Robison Membership Administrator membership@ scottishathletics.org.uk
0131 476 7321
Joanne Dennis Coaching and Executive Administrator Sue Gyford Digital Communications and Press Officer
Jog Scotty The Jog Dog! Mascot of jogscotland
joanne.dennis@ scottishathletics.org.uk
0131 476 7328
sue.gyford@ scottishathletics.org.uk
0131 539 7350
Stride – the jogscotland members’ magazine Editor: Sue Gyford sue.gyford@scottishathletics.org.uk Designer: Adrian Hallam, 3-56 Media Ltd Photographs: Bobby Gavin, www.thatonemoment.co.uk - cover shot, Glasgow Frontrunners (p26/27) and Awards (p12/13); Lesley Martin and Jane Barlow – Supernova (p38/39); Paul Douglas Pictures Run Garioch (p9); Paul Campbell – Loch Ness Marathon Festival (p17); Jeff Holmes – Jo Pavey (p21). Other photos kindly submitted by jogscotland members and supporters. Published four times a year by scottishathletics. Copyright©2015 Scottish Athletics Ltd. www.jogscotland.org.uk www.twitter.com/jogscotland www.facebook.com/jogscotty
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
Warm-Up 06
jogscotland magazine Winter 2015
Warm-Up Toni McIntosh, Toni’s Tigers In each edition of Stride, a guest contributor shares their love of running… Hello, my name is Toni McIntosh. I’ve been a Jog Leader since jogscotland was established in 2002, and a runner for a whole lot longer. Some might say I’ve taken an unusual route, having been a competitive runner for most of my life. I have represented Scotland on several occasions and won a number of national titles in road running, however my real passion has always been for the physical and mental health benefits we can all achieve from running. When I first heard about jogscotland I thought it was a great idea and signed up for one of the first courses with jogscotland manager at the time, Christina Boxer. Shortly after completing the course I moved to Stirling to University but wasted no time in setting up my first group there. When the Stirling Race for Life was taking place at the University, I decided to try to recruit a group of staff members, to encourage them to get active and raise a bit of money for a great cause at the same time. I was hoping to see a few faces the first night but was absolutely overwhelmed when I was met by over 60 ladies. It was a bit of an exercise in organisation and adaptation as I tried to accommodate everyone’s ability but all went well; which was just as well as I found out mid-way
through the block that one of the ladies was the principal of the University! She had turned up late that first night and I hope she won’t mind me saying that she struggled along at the back, but I admired her dedication - when she was obviously a busy woman – and her refusal to give up. On the big day I was so proud to see all of my girls, kitted out in their Toni’s Tigers T-shirts (one of the ladies suggested the name and it stuck!), toeing the line; and I may have shed a tear as one by one they filtered through the finish line. Sometime after the others had finished, the principal burst through the finish with a big smile on her face. I graduated a short time later, and as we all filed onto the stage to be tapped on the head by the principal, I was greeted with a huge hug and a whispered, ‘thank you’ when it was my turn. It makes me feel proud when I think of how I introduced all of those women to running, and to the benefits which they continue to enjoy.
Warm-Up 07
jogscotland magazine Winter 2015
ok though – everything in moderation and I make sure we work for it! The Tigers organise an LP Run every year which is always well supported, everyone has great fun and we’ve raised hundreds of pounds for charities such as Cancer Research and Alzheimer Scotland.
After several more moves I found myself back in my home town of Ayr and one of the first things I did was to set up some more running groups. At the height I had three separate ability groups, however as I became really busy with studying and working (I recently finished training to be a nurse), I’ve had to combine them all into one group. This is working absolutely great though as we are a real friendly bunch and everyone works for each other and offers a friendly bit of advice or encouraging word. It’s great to see people progress from beginners to more confident runners, and in turn acting as inspiration for the newer members. I arrange sessions so that everyone can benefit and nobody gets left behind. We do a mixture of steady runs, intervals, hills and fartlek. We also do a monthly time trial which gives everyone a chance to see how much they’re improving. The Tigers only have one bad habit – we do like a bit of cake after training! That’s
As I said before, I have achieved quite a lot throughout my running career, however one of my proudest achievements is my work with the Tigers. It’s a really great feeling knowing that you are changing lives, but it’s not all one way. I’ve had to deal with quite a few personal challenges over the past few years and I don’t think it’s an exaggeration to say that I couldn’t have got through without running. After all, it’s really difficult to run and feel sorry for yourself at the same time. My own running career has not been a straight road as I have a constant battle with injury. However one thing that has remained constant is the Tigers. If I ever have to take time off I know I can rely on the guys to keep the club going, and watching them progress always reminds me that there is more to life (and running) than winning medals. As we go to press, I am embarking on yet another comeback. I’ve re-joined my local athletics club, Ayr Seaforth, and am enjoying the thrill of competition again, and trying to improve my times, while managing my injury. Who knows if I will be able to get back to the level I was competing at before, but one thing is for sure - I will never stop running. Running has taken me to some amazing places, introduced me to some inspirational people, and given me the resources to cope with all life throws at me. Surely it’s the least I can do to keep sharing this great sport with others.
News and Events 08
jogscotland magazine Winter 2015
News and Events A real hero Jog Leader Janice Millar has been in the running for a top TV award. She was nominated for the STV Real Heroes Awards by daughter-in-law Laura, in recognition of her hard work inspiring others to get active with her jogscotland group Janice’s Joggers, Kilmarnock Harriers, and pupils at Loudoun Academy. In her nomination, Laura wrote: “Janice gives up a lot of time to help others become healthy, active and happy. She is one of a kind and I am truly thankful to have such an amazing lady to be part of both my life and my children's life's. What an amazing role model to have.” Janice and her joggers appeared on the programme on 16 November, and as we went to print, a public vote was underway to pick the final winner. Whatever the result, you’re a real hero to us, Janice!
Putting the Mo in Mongolia When you’re feeling the cold on your winter runs, spare a thought for Maurice Donohue and Lucja Leonard. The two jogscotland Jog Leaders are joining a team of adventurers to take part in the inaugural Genghis Khan Ice Marathon. The event, run on the frozen Tuul gol river, will support Scottish charities SAMH (Scottish Association for Mental Health) and Riding for the Disabled Association.
Maurice (aka Mo!) Donohue, who is Get Active coordinator from SAMH, says: “The invitation to take part in the Ice Marathon in Mongolia was an offer that I could not refuse, particularly as my day job at SAMH is to highlight the benefits of physical activity and better mental health. It will take my own personal fitness level to a whole new level given it involves running in sub-zero conditions. The 104 half-marathons that I did in a 104 weeks to mark my 50th birthday will be a breeze compared to this.”
See uk.virginmoneygiving.com/team/GhengisKhanIceMarathon for more details
jogscotland Kintore founder and jogleader Tammy Wilson declaring Run Garioch 2016 open for entries with the Provost of Aberdeenshire Hamish Vernal and Marie Baxter and Scotland international Kyle Greig, winners/record holders in the Accord Energy Half Marathon.
Run Garioch 2016 is go! One of our newest and fastest-growing groups, jogscotland Kintore, played a key role at the launch of Inverurie’s Run Garioch last month. JSK founder and Jog Leader Tammy Wilson helped declare the March event open for entries, alongside the Provost of Aberdeenshire Hamish Vernal, and elite runners Marie Baxter and Kyle Greig. Tammy said: “jogscotland Kintore are really excited about helping people get ready for Run Garioch again this year. It’s not even January and we’ve already been inundated with queries from people who want to start their training!”
Scottish Football and walk, jog, run jogscotland is working together with the Scottish Football Association to try out walk, jog and run programmes within some of the larger community football clubs in the South East of Scotland: Broxburn, Bonnyrigg, Spartans, Gala and Dunbar. As well as giving more people the chance experience the benefits of jogscotland, the project offers a way for football clubs to strengthen links with parents/guardians of young players and other non-playing club members. What is on offer is short pilot series of walk, jog or run sessions with a trained Jog Leader. The sessions will be tailored to those attending, with the usual jogscotland ethos that no-one gets left behind. A University of Stirling post-grad student, Elaine Eadie, is helping us plan, deliver and evaluate the scheme. If you are a Jog Leader, or wish to train as one to help in this pilot, please get in touch with us on 0131 539 7341.
News and Events 09
jogscotland magazine Winter 2015
Tammy with kids from Kintore School and the Garioch Sports Centre mascot ‘Garioch’.
JSK’s Stephen Simpson added: “We’re really honoured to be training people for this great local event. Our goal is to have at least 50 JSK runners on the start line next March.” Race Director Eric Simpson also confirmed that Run Garioch would again be offering special incentives to jogscotland runners taking part in the 5K. The prizes, funded by new 5K sponsors EBLAST of Kintore, include trophies for the fastest male and female jogscotland runners and £50 for the jogscotland group with the most runners taking part on the day. Run Garioch 2016 will be held on Sunday 20 March. Entries are now open on www.rungarioch.co.uk
Simply the best
This year’s jogscotland Awards were presented at a glittering ceremony at the Glasgow Hilton on 31 October. The presentations were part of the scottishathletics Annual Awards Dinner, so as well as meeting members of athletics clubs from around the country, the Jog Scotties who came along got to meet – and pose for photos with – guest of honour Steve Cram. For the full story on all our shortlisted nominees and winners, see pages 12-15.
The Great Scottish Run 10
jogscotland magazine Winter 2015
jogscotland start wave at the Great Scottish Run!
There was an extra-special jogscotland flavour to the Great Scottish Run this year, as our members were given their very own start wave! When we arrived in Glasgow’s George Square, there was a special start pen just for the Jog Scotties, and it was great to calm pre-race nerves by spotting all the different jogscotland groups and their T-shirts.
guests. Usually at huge races like this, the beginning is incredibly crowded. You’re likely to shuffle over the start line rather than run, and it takes a while for the crowd to thin out before you can settle easily into your pace.
The green wave went off ahead of us, and then our time had come – the marshals walked us forward until we were toeing the start line with nothing but clear road ahead!
We had the road to ourselves, which made it easy for jogscotland groups to start their races together, and meant we could stretch our legs from the off. The race begins with a tough haul – right up the daunting hill of St Vincent Street – but we had the spectators’ cheers to ourselves and made the most of it!
TV and radio presenter Bryan Burnett, who was doing the day’s live commentary, gave the jogscotland wave a great build-up, explaining to spectators that many of the people about to start their race had never run before joining jogscotland and were now part of one of the country’s biggest road races. The start gun went, and we were off! It was a brilliant feeling to be treated as such special
We hope that Great Run will introduce a jogscotland start wave at more of their events next year, so if you’re signing up, keep an eye out, make sure you register as a jogscotland member – and we’ll see you at the start line! By Sue Gyford
Great Club Challenge Every year, the organisers of the Great Run events hold the Great Club Challenge, offering prizes to the running clubs who have the first seven men and women over the line at each of their events. We’re delighted to say that jogscotland was the winner of the Challenge at the Great Edinburgh Run! In recognition of these great performances, jogscotland received £500 towards club development, which has been used to subsidise a number of places on Jog Leader courses for young Jog Leaders. In due course, we will contact the 14 members whose runs contributed towards the prize and they will receive free entry tokens for next year’s event.
For the last two years, joggers and Jog Leaders at Jog Scotland Dunfermline, supported by JogCowdenbeath, have organised various events to raise money for charity. Last year the money raised went to Action on Depression, whereas this year the Charity for Muscular Dystrophy benefited from the great efforts of the joggers from each group. The funds raised at JSD included sponsorship received by a member completing two half marathons, others took part in a hillwalking challenge with a further boost coming from a 5 & 10K Fun Run at Lochore Meadows Country Park. JogCowdenbeath supported the campaign by attending the above 5 & 10K runs, organising a quiz afternoon and a fun but challenging event, imaginatively named ‘The Pseudo Black Rock Run’(not to be confused with Black Rock ‘5’ Race held annually at Kinghorn, around May time). This run
necessitated getting the feet, knees and in some cases the thighs wet with sea water as the participants circumnavigated the Black Rock in a race against the incoming tide! Great fun was had by all who took part in this fundraising campaign. However, at no time did we forget the seriousness of the disease that can affect not only the young but people of all ages, as witnessed by two of our own members at JSD. Muscular Dystrophy Scotland were so appreciative of our efforts and we were delighted and privileged to have their representative Dean Widd come along to receive the cheque for £1027 at one of our jogging sessions! He wrote back to us saying: “Thank you to everyone for all of your overwhelming support with raising these vital funds and helping to make a difference to the families affected by muscular dystrophy thank you!”
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 jog2015 to get your discount. You can also pop into your local Run 4 It shop to try samples.
Dunfermline Fundraising 11
Dunfermline fundraising
Awards 12
jogscotland magazine Winter 2015
awards 2015
The very best of jogscotland was celebrated at our Annual Awards in Glasgow on 31 October. The winners of our Achiever, Leader, and Group of Year awards were announced during the glitzy scottishathletics Annual Awards Dinner at the Hilton Hotel, with special guest Steve Cram. Head of jogscotland Billy Mitchell said: “It was a tremendous evening, with the chance to show our appreciation for three very worthy winners. “Our Achiever of the Year, Mike Gage, has been a dedicated member of Muir of Ord jogscotland for many years, and excelled himself this year by organising their first 5K event – a roaring success which benefitted the whole village, as well as bringing new members to the group. “Rhona Robinson, our Leader of the Year, only set up Jog Moffat in February but has already established thriving adult and children’s groups, as well as family sessions. Her dedication and productivity
Run 4 It Achiever of the Year
are truly incredible – but most importantly, her enthusiasm and sense of fun have inspired everyone involved. “jogscotland Hazlehead, established little more than a year ago, already boasts 250 members. Throughout its rapid growth, it has maintained its friendly, supportive ethos, celebrating achievements at every level – it’s a group that really sums up what jogscotland is all about. “We’d also like to congratulate all the shortlisted nominees – every one of them can be rightly proud of their achievements, and it was great to have so many inspiring people gathered together for this special event.”
- Mike Gage (Muir of Ord jogscotland)
Mike attends Muir of Ord jogscotland twice a week and helps out at the Inverness group. The dedication, support, advice and encouragement he gives to all members is described as ‘first class’. Mike regularly wins his age group category in events but every week after finishing parkrun will go back to run with others from the group. He has been a committee member since it first began, taking on every possible role, from social organiser to treasurer. This year he organised the group’s inaugural 5K challenge. Not only did the event leave the whole village buzzing for weeks afterwards, it brought a number of new members to the group. One of his nominators called him “a true inspiration to us all”.
Leader of the Year - Rhona Robinson (Jog Moffat) Rhona established Jog Moffat in February 2015 and coordinates a huge spread of activities for every age group. In addition to adult groups, children’s sessions are held at Moffat Academy with support of Active Schools, with more than 70 children from P2 to P7 taking part and a waiting list to join. Family sessions are also held, for family groups of any age and composition to get active together and take away ideas to use between sessions. Rhona inspired so much interest from potential Jog Leaders for the group when it was started, that they were able to host their own Jog Leaders and Junior jogscotland courses in Moffat. She also works with Moffat nursery, primary and secondary, and Beattock primary, to help get pupils active. Rhona is the driving force behind all this activity, constantly planning sessions, coordinating leaders and fundraising so that classes can remain free of charge.
Group of the Year - jogscotland Hazlehead (Aberdeen) jogscotland Hazlehead is a really welcoming and inclusive group, which always has a steady stream of beginners progressing up through its ranks. Since the group was set up, the first beginners have progressed to entering their first marathon and becoming Jog Leaders themselves. The group now has 18 leaders, with a typical night seeing 11 leaders supporting five or six groups and 40 to 50 joggers. The group celebrates everyone’s achievements no matter what, from first 5k to marathon. Its 250 members include Kristi Wellburn, who has lost nearly four stone and completed her first half marathon; Leader Shona Clarke, who recruits new members wherever she goes; and Tony Jones, who joined while in
recovery from a heart attack aged 38, and this year completed several half marathons, improving his confidence and self-esteem as well as his health. The group is praised as being “Fantastic, supportive and friendly.”
Also among the winners at the scottishathletics Awards were Leeann and Stephen Ross of Chirnside Chasers, who won Children’s Coach of the Year Award. Chirnside Chasers started as a jogscotland group, and have now also developed the athletics side of their activities, with some fantastic performances from their young athletes this year. At the same time, they have kept their jogscotland group running with the same friendly ethos it has always had.
Awards 13
jogscotland magazine Winter 2015
Awards 14
awards 2015 As well as our Awards winners, we were joined in Glasgow by our fantastic shortlisted nominees, who had a great night meeting one MB Plant 5K, Peterhead another – and special guest Steve Cram! Achiever of the Year Nominees Paul Honey (Inveraray jogscotland) Since starting with Inveraray jogscotland as a beginner, Paul has overcome personal challenges and a chronic health condition to become a real stalwart of the group. Over the past year he has been at almost every race in Argyll & Bute and travels to events across England, always wearing his Inveraray jogscotland shirt and spreading the word.
Clare Murray (jogscotland Penicuik) Clare is a new member of jogscotland but has undergone a complete transformation in a short time. One nomination described her as: “A complete couch potato who spent most of her free time sleeping or being lazy… transformed within 12 weeks to someone who goes out to jog or take a fitness class as soon as they wake up.”
He has gone from struggling to run for one minute to completing marathons - the group voted him their own Inspirational Runner 2014, as well as Most Likely to Turn Up Whatever the Weather!
When she started she didn’t believe she could jog for 30 seconds, was embarrassed to have people see her run, and thought she was holding the group back.
Paul always smiles and encourages others through their struggles. He describes fellow group members as his ‘sisters’ and is described in turn by them as a true friend.
However, she showed more determination each week to run her extra minute, and at the end of the beginners' sessions completed a 5K time trial. She is also patient and truly supportive of others who aren’t sure if running is their thing. The happiness in her face shows how amazed and happy she is at the change in herself, having pushed past every limit she ever thought she would reach.
Awards 15
jogscotland magazine Winter 2015
Leader of the Year Nominees Malcolm MacTavish (Get Fit Falkland) Malcolm started the group a year ago as a spin-off from Falkland Trail Runners. On the first morning, he was delighted to have 30 people of all shapes, sizes and ages turn up, and quickly put them at ease. One of his nominators said he is: “Brilliant at supporting and understanding the many physical and psychological barriers new runners face as he has faced them all.”
Tammy Wilson (jogscotland Kintore) Tammy started the group just over a year ago and organises two sessions a week for all abilities, with the midweek session attracting about 50 runners – a huge group for a week night in a small village. During the summer months, she also ran a group for juniors. She has tremendous faith in the abilities of her group members, knowing how to coax them to new achievements with a cheery smile.
Another said: “The time and energy he spends helping us all is amazing, from receing the routes, preparing the refreshments, putting emails together, taking photos and videos, keeping our facebook site interesting – he is definitely the best – our hero.”
One of her nominators said of their first jogscotland session: “I was ready to go home after the warm up… But I stuck it out, and that is all due to Tammy. She is so encouraging to all, regardless of ability, and her enthusiasm is infectious.”
Malcolm has done all this while also training for his first marathon, at the age of 60.
Another wrote: “Tammy is the epitome of Awesome.”
Group of the Year Nominees Galavanters (Galashiels) Started by Arlene Botha with just ten members in November 2014, the Galavanters has tapped into a huge level of enthusiasm for jogging in Galashiels. The group is now more than 60-strong, with several Jog Leaders. Now with three different ability groups, the Galavanters cater for all abilities.
Glasgow FrontRunners Well-established as Scotland’s largest running group for the LGBT community, FrontRunners is both a jogscotland group and a scottishathletics club.
This year the group also established a Mums on the Run session to encourage new mums to exercise with their babies, which has a further 15 members.
The group has moved to new heights this year by organising its first OUTrun, a new annual five mile chip-timed race, which attracted more than 200 runners from all communities. It also strengthened links in the LGBT running world, with FrontRunners from London, Newcastle and Edinburgh taking part.
With club T-shirts and local press coverage, the group is now a real local fixture. Arlene never underestimates anyone and is full of encouragement, all the time, frequently travelling to events to support members.
Having struggled to attract and retain female members, they have formed a women’s group. They have also formed links with other groups including the Equality Network and Scottish Transexual Alliance.
Challenge Series 16
jogscotland magazine Winter 2015
Challenge Series 2015 The jogscotland Challenge Series has continued to blaze a trail through the autumn months, with events in Hawick, Pitlochry, Inverness, Glasgow and Edinburgh. As we went to print, the Christmas Cracker 5K – the last Challenge Series event of the year – was just about to take place, bringing to a close a superb year of achievements by Jog Scotties! Registration at Hawick and Wilton Cricket Club was buzzing on 30 August with entrants for the 10K, fun run and jogscotland 5K Challenge. Set up by Teviotdale Harriers, this well-organised festival of running has something for everyone. It’s a lovely route too, following the river Teviot and making its way through parks and woods. This was further enhanced by ideal conditions for running on the day. Jog Scotty was feeling the heat during hectic “high-fiving” before the fun run and had to retire to his kennel for a rest! For the 5K Challenge event, there was a mix of participants that reflected jogscotland’s membership – from under 16s to over 65s. The youngsters didn’t have it all their own way at the sharp end, with V55 Keith Elliot from Hawick well in the mix. Runners came in the main from towns all over the Scottish Borders, with the Galavanters being particularly wellrepresented. Perhaps it was this strength of numbers that helped the Gala joggers feature so highly at the prizegiving afterwards. Between them they collected quite a haul of wine, which may or may not have survived the journey home! Hats off to Galavanter Jog Leader, Arlene Botha, who placed 3rd senior female in the 10K event, setting a great example to her fellow joggers.
On 20 September we were delighted to partner with Live Active on the tenth anniversary of the Pitlochry 10K, to introduce an additional 5K jogscotland Challenge event starting just five minutes behind the 10K pack, from the very centre of the bustling town. Athletics superstar Eilidh Child has strong connections with the area and attended as guest of honour, starting both the 10K and 5K events. After her starter’s duties, Eilidh came to the finish at the Festival Theatre against the wonderful backdrop of the River Tummel and Ben Vrackie and it was great to see her stay on in order to welcome the very last jogger home. She had a great rapport with our joggers and didn’t seem to tire of requests for “selfies”! A popular option for couples appeared to be where one partner would run the 10K and the other the 5K, making a good day out. There were super efforts from all across our running spectrum. Live Active know how to put on a great event and it was great for jogscotland to be part of it. We were up in Inverness on 27 September, where the Baxters River Ness 5K and 10K were part of our Challenge Series. The fantastic Loch Ness Marathon festival, which includes both races and the marathon itself, meant there was a superb atmosphere in the event village and on the course, as runners headed for the finish line under the watchful eye of a huge inflatable Nessie! Both the 5 and 10K were hugely popular among jogscotland groups with 1500 runners taking part across both events. The running conditions were perfect that day with some sunshine and a light breeze. It was fantastic to see so many young runners taking part in the 5K, with hundreds of friends and family cheering people on as they came across the finish line. Jog Scotty proved to be a great hit as always with adults and children alike and
Challenge Series 17 Challenge contents Series 17
jogscotland magazine Winter 2015
he was more than happy to stop and pose for photos while taking in the sights of the event village. In October the action moved to Glasgow and Edinburgh for the One Big Weekend 5Ks, in Glasgow Green and Holyrood Park. The event certainly didn't disappoint with runners of all ages and abilities getting involved in a weekend filled with fitness and fun. The winning male and female from the weekend were Adam Gray, finishing in 17 minutes 46 seconds and the winning female over the weekend, Claire Douglas, had a time of 20 minutes 58 seconds - both from Edinburgh event. There were also lots of great achievements from Jog Scotties taking part in their first 5Ks, looking for PBs, or just having a great day out with their fellow group members. Thanks to everyone who’s made the jogscotland Challenge Series 2015 such a great success – our partners who organise the events, all the volunteers and staff who make them happen, but most of all you, the participants, without whom there’d be no Challenges at all! We’re already working on the Challenge Series 2016, and hope to bring you another year full of fun, friendly events across the country – we’ll see you there!
Inspiration 18
INSPIRATION
– Taking on ten 5Ks
When Beata Mielcarek from Edinburgh told us earlier this year that she wanted to run all ten events in the jogscotland Challenge Series 2015, we were impressed and delighted! As the series draws to a close – and she’s stuck by her pledge – she tells us her story… like walking/running in my case) is one of those exercises I can always count on to help me lose weight. Having to be ready to run a 5K every month would push me to train regularly. This really was it. Or at least worth a try! In my usual overachiever fashion, I decided to sign up for all 10 events. The prospect of visiting parts of Scotland I have not been to, like Balmoral, and those I already love, like Isle of Arran, was the cherry on the cake.
I am not one to make annual resolutions. Instead, I just decide to do something when an interesting idea strikes me. I am also not one to exercise regularly. Instead, I love to read books. But I know that if I don’t exercise, I will be the size of the sofa I sit on to read my favorite books! And I don’t want that. So, this past February, I was trying to think of an exercise program which I would like, and be able to maintain for the whole year. I really wanted to do something I would stick with, rather than get bored with after three or four months. While looking at my Facebook feed, I noticed the jogscotland page. I went to the 2015 Challenge link, and discovered they were sponsoring 10 monthly 5K fun runs. I thought, “This is it!” Jogging (more
I was very worried before the first run in Balmoral in April. At that point I had only trained for a few months in the gym. Running outdoors is not exactly the same. The weather was also not looking great that day. In the end I walked/ran the first two miles, mostly uphill, in rain, snow, cold, and wind. Coming down the last mile was pure joy; the trail was through the forest, and beautiful. I did it in 37 minutes. I missed the second run in May because I got very ill. To make up for it, I did the Edinburgh Run For Cure event. I wasn’t ready to run much of it, certainly not uphill, so I mostly walked. At least I was doing
I still can’t run the full 5K which is very frustrating to me. At some point earlier this year, I was imagining signing up for a 10K to finish the year. But I know I am not ready for it yet. But that wasn’t the point of this challenge anyway. The goal was to exercise regularly, to visit new parts of Scotland, to maybe motivate a few other people to be active as well. And I have succeeded on all those points! I am not sure yet what I will be doing next year. My friends already said we’re running on Arran, so that’s on the calendar for sure. Another friend said she was very inspired by my commitment and perseverance, and is thinking of a challenge for herself now too. I do know that I will continue with my running, because I want to be able to do it without stopping one day. That’s my next goal. By Beata Mielcarek
BEATA’S TIPS for your first 5Ks it. This is the run where my friend Yvonne joined me for support. I really appreciated her being there. I have had other friends join me at a few events after that. My partner, James, who is very supportive of my crazy ideas, and drove me to some of the events himself, will also be joining me for the last run, the Christmas Cracker on 6 December. So success - I was now spreading the fun! My favorite run was on Arran. It’s my favorite spot in Scotland, and any excuse to go there is good enough for me. This time we made it into a girl’s run, with Yvonne and Cindy coming with me. We still talk about that weekend. Super fun. And the weather was sunny and amazing. My toughest run was around Arthur’s Seat in Edinburgh in October. My illness and the medicine I took for my asthma seems to have affected my lungs. I am taking a lot longer to recover than I had in the past.
• A dd new music and mix your iPod playlist often – it will keep you motivated not knowing what song is playing next. • E xplore the area you live in by running it – you will get bored if you always stick to the same route. • B uy some new kit – it’s more fun to put on something you bought especially for the challenge. • A sk friends to join you at an event – you never know who may have a similar goal, or whom you already inspired to do something different. • W hen traveling away for an event, go with a partner or friend – knowing someone else is traveling with you, or looking after your backpack, or will be there when you finish, feels reassuring and less stressful. • A nd most importantly, just keep doing your thing. And let others do theirs.
Inspiration 19
jogscotland magazine Winter 2015
Mums on the Run 20
Mums on the Run Our Mums on the Run programme has been helping new mums get active for a long time, but this year we decided it was time to give it an overhaul!
We recruited a team of researchers, postnatal fitness instructors, midwives, Jog Leaders and mums, who have helped us improve the programme. It can take a bit of extra preparation and knowledge for Jog Leaders to lead expectant or new mums in exercise: Our brand new brochure for Jog Leaders (pictured) is packed with detailed advice based on the most recent research, so they can feel confident in leading a Mums on the Run group, or just supporting new or expectant mums within their regular jogscotland group. From pelvic floor exercises to buggy safety, we’ve got it all covered. It seems like the timing for this has been just right as more Mums on the Run groups are springing up all over the country! Athletic mums such as Jo Pavey (pictured, with our new Mums on the Run posters!), Paula Radcliffe and Jessica Ennis-Hill set great examples to women, showing that anything is possible and having children should not be a barrier to becoming active. There are so many benefits to joining a Mums on the Run group. Not only will you
get the physical and mental health benefits of being active, but you’ll have the chance to socialise with other mums, and taking your baby along means there’s no need to find a babysitter. To find your nearest Mums on the Run group, go to jogscotland.org.uk/local-groups. Under ‘Category’, select ‘Family’ and use the map to browse the coloured pins and find your nearest.
Jog Leaders – get your new Mums on the Run pack! Contact Jo Stevens on jo.stevens@scottishathletics.org.uk and she can send you the new brochure, along with copies of an enhanced PARQ for use by new or expectant mums, and publicity materials to help you promote your group. Once you’ve read the brochure, contact Jo to discuss setting up your group.
Mums on the Run  21
We have also been working in partnership with the City of Edinburgh Council to deliver five brand new buggy walking groups across the city. These launched in October and have helped parents and babies to get outdoors and explore their local network of paths and parks. The buggy groups are led by local Jog Leaders who have gone through additional training and who know the areas well. The aim of the groups is to encourage more families to explore the city on foot and to promote active travel along some newly improved and extended walking and cycle paths across Edinburgh.
Great Groups 22
jogscotland magazine Winter 2015
GREAT GROUPS Elgin is nestled in the world ELGIN jogscotland famous malt whisky region roughly midway between Aberdeen and Inverness. We have recently celebrated our sixth birthday. We are a social group meeting weekly at the Cooper Park in the heart of the town. We are blessed with beautiful surroundings so can vary our routes.
We average 35 members weekly, catering for three groups: Beginners, 5K and 8K, with a varying range of speeds within these groups. We have close links with the town’s Moray Road Runners Club where we can direct members who wish to be more competitive. We also assist them if they request members to act as marshals in events they organise. We are fortunate to have a full running calendar in the area and our members enjoy taking part in the various races. We are looking forward to parkrun, which is in its latter planning stages and will take place at our Cooper Park base. We enjoy an annual trip to Inverness to take part in the Baxters 10K. The majority of our members have been with the club from the early days. Debbie Barron and myself joined the group as Beginners on the inaugural evening and for the past four years have been Leaders ourselves. I’m so
inspired by the likes of Veronica Cross who I took through the beginners group and now she runs in the 5K group weekly. At 71, she is amazing. Always smiling and a pleasure to run alongside. Another of my inspirational runners is Malcolm Christie. He has a long association with running. He is like my running “grandfather”, quick giving advice to any questions I may have in regards to running a group (which can be challenging with so few committed leaders). I nominated him to carry the Queen’s Baton for the Commonwealth Games. Malcolm’s leg brought the baton into our home base at Cooper Park and some of our group members including Veronica ran alongside of him (and the police escort! ). It was a very proud moment, as Malcolm is such a quiet unassuming gentleman and encourages so many of our members with their running just by being there. If any Stride readers wish to visit Elgin, it has an annual 10K, half and full marathon starting and finishing at our local distillery and a wee nip is on offer at the finishing line! Now that should be tempting… by Sharon Royan
jogscotland in Malawi  23
jogscotland magazine Winter 2015
in Malawi
I am 19 and am law student at the University of Glasgow. I also do some running with my cousin Ted McPake and his jogscotland club in Salsburgh. I am also a netball coach and have been a youth sports ambassador for the last four years. For the last three years, I have been going to Malawi to volunteer in various activities and with a wide range of people. I began going out with Aiming Higher in Malawi, a North Lanarkshire charity that helps to transform the health and education of girls and disabled children in the country. But this year, I went out alone for the first time, only meeting up with the group for part of my stay to do some activities, one being the Female Sports Day. Before I went out to Malawi at the start of June, Ted generously gave me one of his jogscotland tops to take along with me and donate to whoever I felt appropriate. I thought the Female Sports Day was the best option to present it.
by Lauren Strain
The sports day is about bringing together some of the local schools in some of the most deprived rural villages in Malawi. It is a day for girls and young women, as a means of promoting female empowerment and giving them something to focus on. During the day we do various sports including athletics, netball and - for the first time – girls’ football. This was only the second year that the festival was all for girls and women, as previously there was also rugby involved for males. None of the girls are trained athletes or have specialised equipment of any sort - including trainers. All the same, they use their raw natural talent and truly put everything they have into this day. It really is a momentous occasion for them. This year it was raining very heavily on the day of the event, and they had no jumpers or shelter. All the same, not a single girl or young woman involved in the day left the park, and they were extremely keen to stay involved. It turned out to be an amazing day, which I can truly say I will treasure as much as those involved. The top that I gave out was to a girl who is still at school and aged around 15 (a
jogscotland in Malawi 24
jogscotland magazine Winter 2015
ABOUT AIMING HIGHER IN MALAWI The charity has a wide range of health and education projects in Malawi, a landlocked country in south-eastern Africa, tucked between Mozambique, Tanzania and Zambia. Among its many schemes are: • G irls Go for Health Groups based in schools, which aim to minimise the involvement of pupils in early marriage, pregnancy, the spread of HIV/AIDS, injustice and violence.
person’s age is not always known in Malawi). She was involved in the girls’ football and the running part of the athletics. In both she ran exceptionally well and is clearly a very talented individual. She didn’t have any shoes to run in but rather than not participating, chose to run in her bare feet. She was such a polite and helpful person, too. Even when she had concluded her personal involvement in the day she stayed to cheer on her friends, school peers and all the other local people involved in the netball. It was when I saw her supporting others at the netball events that I gave her the jogscotland top. After going to umpire one of the games I came back to see she had it on and was so proud of it, showing it to her friends. During the day it is not only about the sport events but also about building bonds between Scottish individuals and Malawians. It is about sharing a day which we can both enjoy and showing that even in worlds apart we have so much in common. For me, the sports festival has also been an amazing way to show young girls and women that they should be empowered in sports and everything else in life. That they do not have to be married with children from as young as 12. That they do have a voice. Through sport I feel I am able to contribute towards this with small things like joining in with the races, or passing a ball, or even cheering them across the line.
• W ork to increase pass rates for both male and female pupils at key qualifications, the junior certificate of education (JCE) and Malawi School Certificate of Education (MSCE), especially in maths, physical science, biology and IT. • P roviding wheelchairs, prosthetics and crutches for children from poor rural areas. • H elping to establish women’s cooperatives to provide income to female-headed households and reduce their vulnerability to exploitation. • A partnership with North Lanarkshire council’s NL Industries factory in Wishaw, which supports disabled workers. Materials are sent from the factory to Malawi, where they are manufactured into clothes and bedding for disabled children. This sports day is about bringing together local communities and schools in their hardships to attempt to provide some hope and optimism, even if it is just for a day. It is about showcasing the amazing talents these people have even without all the guidance, support and opportunity that we have in Scotland. Furthermore, by making it all-female, it promotes gender equality, giving a platform to female sport and allowing them to be put first in such a male-dominated society.
contents 25
“Great atmosphere, well organised and what a sense of achievement as I crossed the finish line – I’ll be back for more!” 2015 Runner
S U N D A Y 13 M A R C H 2 0 1 6
1/2 MARATHON | 5K FUN RUN EARLY BIRD ENTRY AVAILABLE
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If you’re going to put yourself through hell, you might as well do it in heaven.
25.09.16 Marathon | 10K | 5K | Wee Nessie lochnessmarathon.com
The Event Frontrunners
Glasgow Frontrunners  26
Glasgow
Frontrunners Glasgow Frontrunners is Scotland’s biggest LGBT (Lesbian, gay, bisexual and transgender) running group, with joggers ranging from complete beginners to experienced racers. We sent our photographer, Bobby Gavin, to photograph one of their sessions so we could use the images to help promote jogscotland in future. The photos of them in city parks and street are the perfect companion to the rural photos we took of Inveraray jogscotland last year, showing that jogscotland is everywhere, and for everyone!
Pictures by Bobby Gavin of www.thatonemoment.co.uk
Glasgow Frontrunners  contents 27 27
jogscotland magazine Winter 2015
Muir of Ord 28
jogscotland magazine Winter 2015
Muir of Ord jogscotland - putting the fun into fun run by Joan Munro
Muir of Ord jogscotland is in its ninth year. For the very first time in our history, this year we responded to a request from the Village Gala Committee to organise a 5k Gala Fun Run as part of the week long Gala festivities. Planning started months in advance and Mike Gage, our committee treasurer, volunteered to be ‘Race Director’ – well we think he volunteered! A lot had to be arranged: The route, permission from land-owners, a starting and finishing point, funding to pay for medals, trophies and prizes, sponsors for goody bags, race numbers, signage, a registration, timing and results system, volunteers to bake (essential for the success of any local event!), a marquee, access to toilets and a kitchen, tables and chairs for registration and setting out food, promotion of the event, car parking and marshals. About 40 of us were involved with marshal duties, registration, timing, food etc. The weather forecast was not promising, but it didn’t rain and the sun made a brief appearance. Folk came from various clubs including Inverness jogscotland,
Inverness Harriers, Highland Hill Runners, Triathlon Inverness, Shettleston Harriers, Vegan runners, Ely Runners, Ross County Athletic Club, Dingwall Jogscotland, Forres Harriers, Abu Dhabi Striders and of course Muir of Ord jogscotland. For a number it was the first time they had run three miles and got a medal at the finish. Three generations of one family reached the finish holding hands. There were fathers and daughters, mothers and sons, brothers and sisters, husbands and wives and friends jogging together. Fiftyfive of the 138 participants were under 16. As a result of the months of planning, the event ran very smoothly and as can be seen from the photos, a lot of people had fun! Even better - since the event at the end of July, 18 people have joined our new beginners group!
Organising an event Many jogscotland groups decide to organise small-scale events like this to reach out to their community and encourage new members. If you decide to do the same, we encourage you to consider getting an event permit from our parent organisation scottishathletics. This will give you insurance for the event, a listing on the scottishathletics and jogscotland websites, and advice on any other issues around organising events. See www.scottishathletics.org.uk/events/organizing-an-event for details.
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 2015 4 December Run-4-It Metro Proms 3K Winter Series - Aberdeen Beach Promenade (also 8 Jan, 5 Feb, 4 March) 6 December Christmas Cracker 5K - Broadwood Leisure Centre, Cumbernauld 13 December Moray Road Runners Turkey Trot 10 mile race, Lossiemouth 19 December Pitreavie Jingle Bell 5K, Junior Jingle 1.5K & Christmas Cracker Relay, Dunfermline 1 January Stirling Resolution Run – 2.5K family run, 5K for 13+ 9 January Pure Gym Great Winter Run 5K, Holyrood Park, Edinburgh 23 January Buchlyvie 10K 14 February Kirkintilloch Olympians 12.5K road race 21 February Moray Road Runners Kinloss to Lossiemouth half marathon Carnegie Harriers Devilla Forest 15K and 5K
Race Directory 29
Race Directory
Race Directory 30
jogscotland magazine Winter 2015
6 March Nairn 10K and Fun Run Down by the River 3K and 10K Cambuslang Smokies 10 (Ladies only), Arbroath 13 March Balloch to Clydebank half marathon Glelnkiln 12 mile road race 20 March Run Garioch, Inverurie Alloa Half Marathon
Free parkrun events (5k) every Saturday at 9.30am at: Aberdeen
Inverness
Ayr
Kirkcaldy
Camperdown
Perth
Dunfermline
Pollok
Edinburgh
Portobello
Eglinton
Springburn
Ellon
St Andrews
Falkirk
Strathclyde
Greenock
Tollcross
Hazlehead
Victoria
Junior parkrun events (2k) for four to 14-year-olds every Sunday at 9.30am at:
Falkirk – Helix
Stirling – King’s Park
Glasgow – Victoria Park
Find out more at parkrun.org.uk
10k The Most Beautiful Run in Scotland for Chest Heart & Stroke Scotland
Come and feel the 'Spirit of the Glen'
Sunday April 10th 2016 www.glenlivet10k.com
Registered with and regulated by the Office of the Scottish Charity Regulator (no SC018761), Chest Heart & Stroke Scotland is a wholly Scottish charity. It also operates as CHSS and is registered in Scotland as a company limited by guarantee, no SC129114.
Make your run count for Scotland's Health Charity
and e l t h o t c S n e i k o Jo eart & Str Chest H
T E E F Y P P A H TEAM
at the Baker Hughes 10k, Edinburgh Marathon Festival and The Morrison’s Great Women’s 10k For your fundraising support pack: www.chss.org.uk/happyfeet 0300 1212 444 | happyfeet@chss.org.uk
Cross Training 32
jogscotland magazine Winter 2015
Cross Training - Clubbercise
by Jo Stevens
It can be difficult sometimes to find new and fun ways to cross train. I find I often get stuck in a rut with my running and my other activities so I’m always looking for something new to challenge myself and keep my body guessing. Now I am certainly not a co-ordinated person, which is why running suits me so perfectly. I’m okay going in straight lines but add in rhythm, steps and dance music and I am a lost cause. I’ve tried Zumba a couple of times and really didn’t enjoy it. I found I would get myself muddled with the steps and had to watch the instructor a couple of times before attempting it myself. By the time I’d got the hang of it, the song changed and I was right back to square one! Similarly, I’ve tried classes such as Body Attack and Body Combat. I do enjoy these but again, I tend to lurk at the back of the room and stumble my way through the steps until I eventually get the hang of it. So when my sister suggested Clubbercise, my first thought was: “Oh no! It’ll be just like Zumba and I’ll be hopeless at it!” I clicked on the link she’d sent me to find out more on from the website. It said: “Fun, easy-to-follow dance fitness routines using rave glow sticks to club anthems from 90s classics to the latest chart hits taught in a darkened room with disco lights.” She actually suggested it to me to take it up as an instructor but again I was thinking: “It could be really popular but there would be no way on earth I could learn the steps to one song never mind a whole hour’s worth for a class each week!”
Cross Training 33
Now people that know me know that I love my cheesy tunes from the 70s, 80s and 90s and the fact that it was in the dark with glow sticks did appeal to me. At least I would enjoy the music and in the dark, nobody would be able to see me make a fool of myself. I believe in giving everything a go before passing judgment so off I went with a friend and fellow Jog Leader Jenny Bone from the Pathhead Runners to a local Clubbercise Class led by instructor IIeen Bannerman. From the website pictures it looked like you could turn up in anything comfortable, including neon leg warmers, Frankie Says Relax T-shirts and any other fashion accessories you liked from the 80s. I decided to play it safe with my usual leggings, trainers and a workout top. So we arrived and got handed some glow sticks, and found our space in the dance studio. And the lights went off. It took me a couple of songs to get a feel for the movements and the rhythm of things but it soon didn’t matter that I was messing up the steps as there was lots of opportunity for a bit of freestyle so I just made something up. I was pleasantly surprised to find lots of toning exercises hiding in the movements such as lunges, squats and lateral movements. All of these are great for complementing running and the fact you are bouncing from foot to foot also gave the calf muscles a great workout too. The upper body also got a good workout with lots of waving of the glow sticks and boxing style moves.
“The instructor was really friendly and kept everyone motivated throughout, offering encouragement and different options for the moves to make it harder or easier depending on your level of ability.”
So overall, I really enjoyed it and sweat was pouring off me by the end so it certainly worked me hard. I loved the fact it was done in the dark and it didn’t matter if I got the steps wrong. The music was all my favourite songs which made it even better! Instructor Ileen says: “It’s a great activity to begin with as you don’t feel intimidated as you dance in the dark and you also don’t feel like you are exercising. It’s more like a night out than a workout!” If Clubbercise is in your area, give it a go! The important thing about exercise is that you enjoy what you do. Clubbercise will have you laughing throughout and will guarantee to put a smile on your face. Go on, throw some shapes and enjoy yourselves.
Scottish Slimmers 34
jogscotland magazine Winter 2015
Christmas pictures showed me as a f rumpy mummy now I’m a yummy mummy! Kim Forbes From: Inverurie, Aberdeenshire Occupation: Part time operations assistant Height: 5' 7"
Before
Now
Weight: 17 stone 10lbs Dress Size: 18 or 20
Weight: 10 stone 10lbs Dress Size: 10 or 12
7 stone lighter
‘I found myself falling into the trap of wearing stretchy leggings and baggy tops as nothing else would fit my 17 stone frame. Looking back I was in total denial about my size, I had my head firmly buried in the sand!’ Kim gained weight after having her son Sam who is now 5 and struggling with an under active thyroid, Kim found it very difficult to lose her baby weight. Admitedly Kim says there were a number of factors that convinced her that it was her time to lose weight, from frumpy holiday pictures, passing on social events and horrific photographs from a works Christmas party. For Kim 2014 was her year! ‘I needed a lifestyle overhaul, and now I just wish I had done it sooner. From the minute I joined Scottish Slimmers something clicked and my outlook on life and health changed,’ Kim’s life changed practically overnight, from healthier meals, a more active lifestyle and a positive attitude she soon found herself a whole 7 stone lighter! ‘I quickly had more energy as I was eating better and starting to feel better in myself, now I attend regular exercise classes and I’m able to run after my son with ease,’ Looking back Kim realises she let food dictate her choices and made her unhappy, ‘my size definitely held me back especially where my family are concerned,’ Today Kim is able to have the fun and active family life she has always wanted , and the figure she has always dreamed of, ‘the best thing of all is looking in the mirror and loving what I see!’
For more information about Scottish Slimmers call FREE on 0800 36 26 36 or log on to www.scottishslimmers.com
nutritious
Tagliatelle with Roasted Butternut Squash Checks 15 Fat Grams 7
Serves 2
Ever wanted to know what to do with those seasonal squashes? Try this fantastic recipe for butternut squash tagliatelle. A great autumn recipe that’s filling, healthy but satisfying and tasty too. Ingredients 300g/10oz peeled weight, butternut squash 85g/3oz shallots, cut in chunks Spray oil Salt Pepper 1 rounded tsp brown sugar 2 tsp butter 1 tsp chopped fresh thyme leaves 175g/6oz tagliatelle 2 dspn grated parmesan cheese
Directions 1. Pre-heat oven to 220ºC/gas mark 8. 2. C ut the butternut squash into 1 cm/½ inch cubes. Spread out the squash and the chunks of shallot on a baking tray. Spray with oil, season with salt and pepper and sprinkle with the brown sugar. Roast in the oven about 20-25 minutes until squash and shallots are tender and golden. 3. C ook the tagliatelle in lightly salted boiling water until just tender. Drain and divide between 2 serving dishes. Toss in 1 teaspoon of butter into each serving. 4. Remove the squash and shallots from the oven and stir in the thyme. Divide the mixture between the 2 servings and top each with 1 dspn grated parmesan cheese.
Scottish Slimmers 35
Cosy, comforting and
Womens Running 36
jogscotland magazine Winter 2015
It’s a tough time of year to keep up your motivation for running, but with the right training advice and inspiration we know you can do it! Find out how in the latest issue of Women’s Running, on sale from 26 November. Highlights include: Simplify your run Has science taken the joy out of your running? Whether it’s a beeping GPS watch nagging you every kilometre or the latest perfectly formulated nutrition product making you yearn for a straight glass of water, we’ve all become reliant on technology to get us through races. Find out how to race a bit closer to nature – or, if you’re a tech addict, buy the bits that will boost your performance every time. Stay fit and sane this Christmas! In between last-minute shopping, school carol concerts and work parties, it’s tempting to give up on your training till January. You’ll regret it! Use our 12-step guide to staying fit over the festive season and follow our quick and easy schdule to keep yourself on track until spring.
Beat your fear of strength work Worried that weight training will turn you into Miss Universe? Don’t be! We’ll show you why strength work is essential for all female runners and how you can build it into your training programme for maximum effect.
Get lean in eight moves Keep the dreaded winter weight gain at bay – and get stronger for your running into the bargain – with our fitness editor Anne-Marie Lategan’s total body workout for timepushed runners. Have a run on the wild side Be inspired to try something new with our
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
pick of six wild running hotspots. From the gorgeous mountains of Glencoe to the stunning clifftops of the South Downs, we’ll take you to some of the UK’s most remotefeeling, breathtaking regions – without scaring the life out you. Yep, there’s no scrambling, or death defying descents to deal with, just gorgeous scenery and tranquillity.
Take control of your health You probably already know that running is great for boosting your self-confidence and slipping into a smaller dress size – but it can do so much more for your body than that. We meet three women who manage serious long-term health conditions through running – and show how you can do the same to stay well life long.
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’
Mens Running 37
Unless you happen to be a reindeer, you’re unlikely to get a lot fitter over the festive period. This issue of Men’s Running looks at how you can enjoy Christmas and New Year without having a gut to prove it.
Elsewhere, there’s the usual selection of news, views and reviews to inform and inspire. It’s a Christmas cracker of an issue, the perfect present to take your running to the next level.
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
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SCOTT JUREK: “WE AR E ALL BO RN TO RUN”
TEACH US P62 13/11/20
15 14:38
With ultramarathons becoming more and more mainstream, we ask whether the marathon is losing its mystique. James Elson, race director of Centurion Running, argues that ultras are now where its at; Hugh Brasher, CEO of the Virgin Money London Marathon, says that the 26.2mile distance remains as special as ever.
Over in our gear section, we help you to fight the cold with a selection of gloves and base layers while this month’s trainer section takes a turn for the wacky. If you’ve ever wondered what it’s like to run in a pair of Kangoo Jumps (think the middle ground between a ski boot and Tigger), we now have the answer.
It’s a good time to reflect on your running achievements over the past 12 months. Hopefully there’ll be plenty to be proud about, but there may also be disappointments. Steve Way looks at how to bounce back from a running setback.
Another man who recently set an FKT – this time of the Appalachian Trail – is running legend Scott Jurek. We catch up with the decorated endurance athlete to talk medals, mental strength and veganism.
JANUA RY 2016
’Tis the season to be jolly, of course, and for many that means upping the alcohol intake. But what effect does alcohol have on exercise? We take a look at whether you can sink the pints and still run a PB.
For MR’s resident fitness fanatic, Dean Karnazes, the festive season is no reason to renege on your running. He gives his no-excuses guide to a guilt-free Christmas.
For those looking to abandon traditional race formats altogether, the allure of the fastest known time (FKT) is ever more appealing. These events see people attempting to set records over mountains, long-distance trails or even whole countries. Robbie Britton, fresh from his own FKT of Iceland, explains more about this new phenomenon.
To this end, we’ve created six running workouts to burn off the Christmas calories.
Night Runs 38
Night runs
by Lucja Leonard
With the days getting ever shorter and the nights longer, it’s always a challenge to continue training through the winter, in the darkness. Some of you might be able to get your training in during the minimal daylight hours over winter but chances are a lot of your running is going to be in the dark. I love running in the dark. There is something mythical and special about being engulfed in a cloak of darkness and powering on through. It is definitely more isolated as it's just you and your little circle of light created by your head torch - but I find this can be a fantastic feeling of freedom and anonymity; you don't see anyone and they don't see you. All people can see is your head torch and you are not recognised so you are free to be who you want to be. I know some people that feel more comfortable running in the dark because they lack the confidence to head out in the daytime for fear of being ridiculed.
Then there are others that don't enjoy running in the dark for a variety of reasons; safety being the main issue, so here are some tips to keep you safe this winter in the dark: • P lan your route - stick to routes you know and tell someone where you are going, or better yet go with your jogscotland group. • Be visible - I see too many runners (and cyclists) getting around in completely black clothing, great to be anonymous but you don't want to be hit by a car or a bike so ensure your clothing is light coloured or at least has reflective strips, wear a flashing armband or ankle band so people can see there is something ahead. • B e able to see - wear a head torch so you can see where you are going, your circle of vision will be less, so you will need to take this into consideration with
your speed but a good head torch is worth every penny. If you don't have a head torch you can use a hand held but I find the bouncing of the light from carrying it in your hands makes me feel queasy. If you’re tempted by a super-bright head torch, bear in mind that it might blind people walking towards you – moderation is the key. Learn to direct your light onto the ground where you need it most, not in the faces of other people! • R un Naked - not literally! But ditch the headphones and pay close attention to your surroundings so you don't scare yourself half to death when someone comes near you or objects appear that you weren't expecting, awareness of your surroundings is key. • C arry a phone - if you do get lost or need help then you have access to it.
Night Runs 39
It's not only training runs that might be in the dark - if you are running any endurance events you might find yourself starting or finishing in the dark, or if you take long enough like I did at Transgrancanaria 125km race running through two whole nights! But you don't even need a long event to run in the dark, there are loads of different events springing up all over the country taking advantage of the darkness and creating events specifically-designed for the darkness. Join in the fun – they are a great opportunity for you to get used to running in the dark in a controlled environment. I helped to organise this year’s Run in the Dark in Edinburgh (pictured, along with the Supernova Run at the Kelpies) and there are plenty more night runs out there – enjoy!
Jogging Along 40
jogscotland magazine Winter 2015
Jogging along by David Syme
Top tips for the first race If you are preparing for your first race you might be a touch nervous. Managers of sporting teams will tell you that it is the tiny details that make the difference between success and failure. Look after the margins and you will do well! Here are tips to help you get the edge, some more serious than others. 1 Choose your race carefully. When the organisers describe the course as “undulating” they mean “hilly”. Is this what you really want? 2 If you can, run the course ahead of the race to familiarise yourself with the terrain and how you react to it.
3 At the start, tie your lace in a single bow, then feed the loops under the crosslacing near the front of the foot. You will never have to stop to re-tie the laces.
4 In hot weather run with your fingers
straight out from your wrists. Air will cool the fingers and keep your body temperature down.
5 Don’t drink too much water before the start, take a small bottle with you and dispose of it (properly!) during the run. The obvious risk with nervous overhydrating before the start is the need to stop and pee.
6 Dress light. Runners with cagoules or sweatshirts tied round their waists have made a mis-judgement. 7 Choose the lightest or least valuable item of headgear you have – a large handkerchief is great; it can go on the head, pirate-style, round the neck or wrist as a sweat band and it can be soaked at a water station to cool you down. Otherwise start with an old cap or beanie and bin it when no longer needed.
8 During the race keep an eye out for a
runner who is running steadily at your pace and tuck in behind him or her. “Catching a lift” is a good tactic and helps you acquire a strong rhythm.
9 Don’t worry if you have to walk a section. Walk fast, and set yourself a point ahead when you say you will start to run again, and do so. You can do this in training, too.
10 (Best of all!) Keep weight to a minimum; fasten your race number to your top with Size 00 safety pins; they weigh practically nothing.
Remember the small margins, it’s the details that count! 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.
Cool Down 41
jogscotland magazine Winter 2015
Cool down by Sue Gyford There are lots of good reasons to run in a group. Company, encouragement, goal-setting – anyone who’s a member of jogscotland can probably recite a long list of their own. I discovered a new one for myself recently – the ability to see ourselves through others’ eyes. I’ve been training for a 10K hill run in recent weeks. To try and squeeze some extra hill work into my week, I started going up and down the stairs at work several times in a row, a couple of days a week. One day I got a bit over-ambitious and decided to double my step count - 30 flights of stairs later, my legs were trembling, but I was looking forward to the extra strength this would put in my legs when I next hit the hills. The next day I rocked up to my usual jogscotland session - jb’s joggers on the Meadows in Edinburgh. We were due a hill session, and I explained proudly about all the steps I’d done the day before. Our Jog Leader Andrew Jeske gave me a quizzical look – “Are you sure you want to do a hill session? We could just go for a nice gentle jog…” I was having none of it: “Yes, let’s do it!” I said, thinking only of the all hill training I wanted to get in before the 10K. As we trailed up and down the slopes of Bruntsfield Links though, I found myself tiring much more quickly than usual. I struggled on the uphills, the downhill recoveries weren’t long enough, I got a stitch, and at one at one point cut off a huge corner of the park with a cheeky shortcut because I was toiling so much I couldn’t make it to the top of the hill. “Just get through it and you’ll feel great afterwards,” I told myself.
I did get through it – but I didn’t half pay the price! The next day the backs of my legs were sore, and by day two even sorer. I was also utterly exhausted – not only sleepy, but my brain was foggy, I was irritable, and finding it hard to concentrate. I had definitely pushed myself too far. My mind went back to the moment on the Meadows that Andrew had looked at me – clearly seeing what I couldn’t – that I was already tired – and asked if I really wanted to do a hill session on top of my steps, rather than just going for a nice gentle jog. Where did that We talk a lot at jogscotland about how .01 come from? jogging with others can help you push yourself a wee bit harder. But I found out last week that it also works the other way – your fellow joggers, and especially your Jog Leader, can sometimes spot when you’re pushing yourself too hard, and rein you in (if you let them!). Becoming a good runner isn’t necessarily about speed, it’s about wisdom: Knowing your limits, when to test them and when to respect them.
So, Andrew (right!), if you’re reading this – I promise to listen next time!
Cool Down 42
jogscotland magazine Winter 2015
Being overtaken In the past two editions of Stride magazine, I’ve written about being last in races. There’s one similar issue that I’ve had lots of experience of this year – being overtaken. It happens to us all at some time in our running life, but sometimes it happens quite relentlessly! It can be almost as demoralising as coming last to see runner after runner appear from behind your shoulder and sail past you into the distance. Just like being last, though, it’s really important to learn how to cope with the experience of being overtaken, and not let it spoil your race experience. At this year’s EMF half marathon, I spent ages queuing for the toilets before the race, which meant a last-minute dash for the start, without really paying attention to who I was starting with. I had no idea where I was in
the overall field, but soon realised I was too near the front, with lots of speedy runners around and behind me. For the best part of two hours, I was overtaken by everyone. For a while I felt rubbish, like the last kid to be picked for the school team, the plodder in a field of “proper runners”. But then I looked at my watch and realised I was running at exactly the speed I’d planned. I decided to tune out the overtakers and let them blend into the scenery around me. I imagined I was in the middle of a river with a constant flow from behind me, endlessly passing me by – except the river was made of people instead of water. In the end, I finished faster than I’d expected - and in the last mile I actually overtook a few people myself. So when it happens to you, don’t panic. Relax, enjoy the scenery, and go with the flow.
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!
Local CrossContacts Training 43 35
jogscotland magazine Winter 2015
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