Stride magazine, Autumn 2015

stride

the jogscotland magazine | Autumn 2015

The jogscotland Challenge Series – latest news!

Let’s celebrate – the very best of jogscotland – special pull out!

Cross-training – mountain biking plus… the best autumn running events for your diary

jogscotland.org.uk

Take part in the Great Scottish Run 2015 4 October 2015 Are you looking for a challenge in the Autumn? The Great Scottish Run 10K and Half Marathon takes you through the atmospheric streets of Glasgow with a triumphant ďŹ nish at Glasgow Green. We have charity places available for both events so why not get in touch and take on the challenge today? Each step you take will help achieve the vision of a world free from the effects of MS. Join our team of MS Superstars and together we will beat MS!

Find out more – email: msfundraising@mssociety.org.uk or call 0131 335 4063 Multiple Sclerosis Society. Registered charity nos 1139257/SC041990 Registered as a limited company in England and Wales 07541571

0131 539 7341

contents 04

jogscotland magazine Autumn 2015

contents Warm-Up: Fiona Mackenzie

06

Hope for young prisoners

ix

News and events

08

Inclusion: Glasgow FrontRunners

x

The Great Scottish Run

10

jogscotland Challenge Series 2015 12

Bringing it all together: Chirnside Chasers

xi

Anne’s farewell

jogscotland challenges xii

Let’s celebrate! the very best of jogscotland

15

jogscotland awards 2015

18

Cross training - Mountain biking

20

Scottish Slimmers

22

Women’s Running

24

Volunteers v

Men’s Running

25

Jogging in the workplace

vi

Race directory

26

Mums and juniors

vii

David Syme - Jogging along

28

Cool down

29

i

Introduction ii We’re everywhere!

iii

Weight loss

iv

Helping Scotland’s mental health viii

sponsors and funders Designed and Printed by

Meet the Jog Crew 05

jogscotland magazine Autumn 2015

Meet the Jog Crew

Billy Mitchell Head of jogscotland

Jo Stevens Membership Development Officer

Sue Gyford Digital Communications and Press Officer

billy.mitchell@ scottishathletics.org.uk

jo.stevens@ scottishathletics.org.uk

sue.gyford@ scottishathletics.org.uk

Carol Robinson Membership Administrator

Joanne Dennis Coaching and Executive Administrator

Jog Scotty

membership@ scottishathletics.org.uk

joanne.dennis@ scottishathletics.org.uk

07801 634198

0131 476 7321

0131 539 7341W

0131 539 7350

The Jog Dog! Mascot of jogscotland

0131 476 7328

Stride – the jogscotland members’ magazine Editor: Sue Gyford sue.gyford@scottishathletics.org.uk Designer: Adrian Hallam, 3-56 Media Ltd Photographs: Cover shot – Andrew Jeske, 300th Edinburgh parkrun; Arran p12/13 - Chris Hogge; Peterhead p14 - Gayle Ramsay. Meadows p29 - Run and Become. 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

Warm-Up 06

jogscotland magazine Autumn 2015

Warm-Up:

Fiona Mackenzie, Westwoods, Edinburgh In each edition of Stride, a guest contributor shares their love of running…

Fiona (left), Brendan, daughter Ceana and sister Eleanor

Hello - my name is Fiona Mackenzie. I seem to be in the over-50s age group now, but I’m sure there has been a miscount over the years – however it does mean I have now at last won a 1st prize (for my age group!). I’ve been married to Brendan for almost half my life, mum to Ceana for a wee bit less and a radiographer for more than half my life now. All of these are jobs I love, but about 13 years ago jogscotland started, and 12 years ago I got involved - but we’re jumping ahead now…

Since I was in my 20s, I have cycled around town and once in my thirties I took on my first ‘long distance’ cycle ride, completing the lepra Edinburgh to St Andrews ride, on one day in the year 2000.

The ‘friend’ I completed that with turned up at work a few months later and uttered the words which would shape my life quite differently in the future: “I cycled around Arthur’s Seat this morning and I think we can do the New Year’s Day Triathlon…”

So I agreed to help her train and we worked out a training schedule, diarised it all as we had families and work to fit in too.

The day came – 01/01/01 – and we did complete the triathlon, though I felt like adding the words “and I walked” to the end of the T-shirt which said:

I swam I cycled I ran

Due to my lack of fitness and lack of practicing running off the bike, the running bit had been negligible!

So I finished, wasn’t last but felt that my running hadn’t really been very good. My exact thoughts were “I’d better improve my running in order to do better in my next triathlon!”

I managed to do a few Race for Lifes and the Edinburgh 10K, for which I didn’t really train (not advised). I managed to run all of that, but couldn’t then walk for three weeks afterwards - not good!

Then jogscotland was invented – it seemed as though it was aimed specifically at me - it was exactly what I needed. I enjoyed it a lot, although early training took us up through the Hunters Bog and to this day my knees still go to jelly as I approach this area. I met some lovely people, though.

A friend of mine was one of the original Jog Leaders and her group had to move on from Glenogle to the new health club, Westwoods. She felt there was quite a spread of abilities and wanted someone else to give her a hand herding – a jog assistant, if you will!

This worked quite well, then she moved

Warm-Up 07

on and Christina Boxer (retired Olympic middle distance runner and also Ms jogscotland) took the group over. When she then moved down south to complete her Masters degree, essentially I was left holding the baby!

Westwoods manager at the time offered to pay for a place on the February 2004 training course and I only needed to complete a 10 week course in order to pay them back. I offered them Brendan as another Jog Leader to lead the beginners group too and this worked very well. Since then, many runners have come through the jogscotland training at Westwoods.

There are now six groups at Westwoods, two intermediate groups on a Tuesday, one intermediate group on a Thursday, and beginners, intermediate and 10k groups on a Saturday morning.

The groups have been great fun and loved the old style jogscotland 5Ks in the Botanics, but they have embraced many other challenges in the years, from 5x50 to all distances of the Edinburgh Marathon Festival.

At the time of writing, I’m hopeful of seeing a number of Westwoods runners at the ERN LP run on Sunday 23 August (for the younger readers - LPs used to rotate at 33 and 1/3 rpm, so the race involves running around the track at Meadowbank for 33 and 1/3 minutes!) This is an amazing race for beginners as well as more accomplished athletes as everyone finishes at the same time. Unusually there is a cake competition at the same time!

In October, there are also the Women Run Strong trail races being held in the lovely grounds of Dunkeld Hilton. Sounds like

good muddy fun with post-race massage and fizzy available.

The Westwoods group are a sociable crowd, and have a number of gettogethers where there is no lycra, and a chance to catch up without being out of breath. Soon we are having a barbecue to raise funds for charity.

Last December we had a Christmas run which raised money for Sightsavers, and we also enjoyed bacon butties afterwards.

I’ve had a great time being a Jog Leader.

It gave me confidence to apply to be a Speed of Light Run Leader (fab fun) and it was a great honour to be voted jogscotland Jog Leader of the year jointly with Brendan in 2013.

Our daughter has been brought up with jogscotland and is now Jog Leaderqualified, and and my wee sister leads a group out on a Monday evening in Portobello. I haven’t managed to convert my mum yet though!

News and Events 08

jogscotland magazine Autumn 2015

News and Events Let’s celebrate!

In this edition of Stride, we’re delighted to bring you a special pull-out right in the middle of the magazine, dedicated to celebrating the very best of jogscotland’s achievements! For everyone involved with jogscotland regularly – from the occasional jogger to the full-time staff member – it’s easy to forget just how widereaching our “wee jogging network” really is.

We welcome everyone from new mums to pensioners, young offenders to workplace groups, city slickers to island dwellers, sporty types to gentle joggers – the list goes on! It’s been a big challenge to fit a taste of everything we do into just 12 pages, but we’ve done our best. We’d like to thanks every single person who makes jogscotland what it is, and that includes you – let’s celebrate!

Young carers We were delighted to be invited along to the the Time To Be Heard event for young carers, organised by the Caring Trust Scotland at Stirling University in July.

Membership development officer Jo Stevens went along with Jog Scotty to meet some of the dedicated youngsters, and led them in a jogging session to help them let off steam and enjoy themselves. They were helped by Paul Traynor, who works for the charity and is also a Jog Leader with Glasgow Frontrunners.

Edinburgh parkrun Congratulations to the dedicated team behind Edinburgh parkrun for reaching their 300th run on July 27.

It’s a great milestone for one of the first parkruns to have been established in Scotland, and saw an impressive 642 runners take to the prom at Cramond on a fine, sunny day. The celebrations included a table full of cake which was swiftly demolished by hungry runners after they crossed the finish line - with 126 PBs claimed!

Keeping in touch

Peter’s progress

Regular readers might remember that our Winter 2014 edition, we showed you a selection of photographs from a photoshoot with Inveraray jogscotland – including a picture of 80-year-old William Warwick joining the group in his trousers and jumper.

We are also delighted to update you on the progress of Peter Rieu-Clarke of Get Fit Falkland, who told us in our Summer edition about his return to running at the age of 72, as he fundraises for a new guide dog.

William was a holidaymaker from Lincolnshire, who was training for a marathon and thought it would be fun to jog alongside the Jog Scotties as they posed for the camera! We’ve been delighted to hear that William has kept in touch with the group, with several of them sponsoring him on a recent 8K. They also sent him an Inveraray jogscotland T-shirt and a copy of Stride magazine. In return, he sent this photograph of himself posing with them both at the end of the race!

We’re pleased to let you know that Peter has now completed all his challenges – including walking the entire Fife Coastal Path – and is set to hit his £2,500 fundraising goal.

What are you taking?

There’s been a lot of news recently about doping in athletics. It’s worth remembering that it’s not only ‘the hard stuff’ that you need to think about. There are all sorts of supplements and nutrition aids marketed at people doing exercise, and it’s really important to know exactly what you’re putting into your body – both for your own health, and to make sure you’re not breaking any rules if you enter races. UK Athletics recently published this advice on the subject, so take a look www.britishathletics.org.uk/anti-doping/ supplements-and-nutrition/

Jog Leaders might be interested to know that our parent organisation, scottishathletics, is hosting a coaching conference at the Emirates Arena in Glasgow on 26 and 27 September. There will be seminars, practical sessions and workshops from some top international coaches including Neil Black, performance director of British Athletics.

Find out more at www.scottishathletics.org.uk/coaches/coach-cpd/national-coaching-conference

The Great Scottish Run 10

jogscotland magazine Autumn 2015

Join the jogscotland wave at the Great Scottish Run!

We are thrilled to announce that this year’s 10K event at the Great Scottish Run will feature a special start wave especially for jogscotland members.

As anyone who has taken part in a Great Run event before will know, runners are set off over the start line in several waves, allowing the fastest elite runners to get out of the way before the rest of us take to the streets! This year, the 10K event at the race in Glasgow will feature a wave for all the jogscotland runners to start together.

The 10K is just part of a huge weekend, with events to suit all ages and all abilities.

If you’ve already entered the event, you’ll receive an email from organisers asking if you are a jogscotland member. Just reply and tell them you are, and they’ll make sure you’re added to the wave. If you don’t receive an email, you can also drop them a line at jogscotland@greatrun.org and they’ll make sure you’re in.

On Sunday 4 October there’ll be both the 10k and the half marathon. Both events start in George Square and weave around city centre routes that take in some of Glasgow’s most iconic landmarks such as Finnieston Crane, the Hydro and Pacific Quay, using different bridges to cross back and forth across the River Clyde.

If you’ve not signed up yet, there’ll be space on the online form to let them know you’re a jogscotland member.

Cheering spectators lining the route and bands on the run will provide much needed motivation as runners head towards their momentous finish on Glasgow Green, passing under the McLennan Arch, where they will collect their finisher’s pack and medal.

Don’t miss this opportunity to feel a part of the jogscotland community, and set off on your challenge surrounded by friends!

We’re looking forward to seeing a great gang gathered together on the line.

There’s sure to be a brilliant atmosphere, so if you’ve not yet signed up, why not give it a go and enjoy this unique opportunity to be part of a jogscotland gathering at one of Scotland’s biggest road races?

It starts on Super Saturday, 3 October, when runners from as young as three years old will line up on their respective start lines in George Square in the Family Mile, the Junior Run over 2.5k or the 100m Toddler Dash.

The Sunday events will be shown live on BBC Television. 2014 was another record breaking year for the event with more than 30,000 participants lining up to enjoy the weekend and achieve their goals and there are hopes of a repeat of the action at this year’s event in October.

Find out more and enter at www.greatscottishrun.com and don’t forget to tell them you’re a jogscotland member!

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 jog2015 to get your discount.

You can also pop into your local Run 4 It shop to try samples.

“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

www. invernesshalfmarathon.co.uk

Challenge Series 12

jogscotland magazine Autumn 2015

Challenge Series 2015 The jogscotland Challenge Series has been a roaring summer success with joggers all over the country getting out to enjoy our fun, friendly events!

The Challenge Series is designed to appeal to everyone, with all our events open to walkers, beginner joggers, and more experienced runners.

The Coatbridge/Drumpelier 5K on 17 May saw joggers enjoy the peaceful green surroundings of Drumpelier Park as part of a day of events organised by our partners at North Lanarkshire Leisure.

Below and facing Gate to Gate 5K

Drumpelier Park 5K

Challenge Series 17

On 20 June, the action moved to the Isle of Arran for the Gate to Gate 5K. There was a fantastic atmosphere at the National Trust for Scotland’s Brodick Castle, with Jog Scotty in attendance, and Head of jogscotland Billy Mitchell also dropping in.

The Gate to Gate is organised by jogscotland group RunArran, who created a fantastic festival feel for participants and supporters alike – not least with the provision of cream teas and a cocktail tent laid on for those who really wanted to celebrate!

The challenge received front page coverage in local paper the Arran Banner, with a double page spread of photos in the centre.

RunArran’s Marion McNicol told the paper: “We would like to say a huge thanks to everyone involved for their continued support at our Gate to Gate 5K fun run. We were so lucky with the weather again this year with the sun shining and the whole event had a great atmosphere.”

On 28 June it was the turn of the fifth Peterhead Running Festival, which included the MB Plant 5km as part of the jogscotland Challenge Series. The festival is a true community effort, with many local organisations – including Peterhead Jogscotland – joining together to make it happen.

The event was not just for the locals, however, with participants from the USA, Canada and New Zealand, as well as England and all parts of Scotland. Father and daughter Doug and Kym Craig (pictured overleaf, top left) came all way from Mobile, Alabama to

take part! They saw the festival on the internet when booking their holiday, and were in the area on the day of the festival. Kym enjoyed the MB Plant 5km so much that she hopes to come again soon and run it again!

It was also a great get-together for jogscotland groups in the area, with participants from Ellon, Fraserburgh, Hazelhead and Bridge of Don taking part.

It also marked the final day at work for jogscotland’s very own Ann Davidson (see page 10), who was given a special cheer over the finish line and presented with a bouquet of flowers to thank her for all her hard work over the years.

There are still plenty of Challenge Events to come: By the time we go to print the Hawick 5K will have been and gone, but there’s still time to head for Pitlochry, Inverness, Glasgow, Edinburgh or Cumbernauld!

Get the dates in your diary!

The jogscotland Challenge Pitlochry 5K

20 September Baxters River Ness 5K & 10K - Inverness

27 September One Big Weekend Glasgow (5K)

10 October One Big Weekend Edinburgh (5K)

11 October Christmas Cracker 5K, Broadwood Leisure Centre, Cumbernauld 29 November

Challenge Series 14

jogscotland magazine Autumn 2015

Challenge Series 2015

MB Plant 5K, Peterhead

Earlier this year, our programmes coordinator Ann Davidson left jogscotland after eight years. Full of energy and enthusiasm, for many people she has been the face of jogscotland. Here she looks back on her time with us…

When I joined the jogscotland team in July 2007 I had a two year contract. I certainly never expected to still be in the job eight years later! It’s been a wonderful experience though, and I’ve thoroughly enjoyed my time as jogscotland Programmes Coordinator.

My first day was spent helping out with the jogscotland 5k Challenge at Glasgow Green. It was a very long and hectic day and I must admit I did wonder what I’d let myself in for. That was the first of many jogscotland 5k events I was involved in and despite all the hard work it was great to see so many Jog Scotties – as they came to be known – having such a good time, even when the weather wasn’t kind to us. Over the years I can’t believe how wet we all got at Dryburgh Abbey, Aberdeen and Dundee in mid-June, or how cold Strathclyde Park could be early on a December morning!

When I first joined the team, preparations were already well underway for the 2012 Olympics in London, and it was only a matter of weeks before the announcement that Glasgow would host the 2014 Commonwealth Games. I can still remember the jubilant atmosphere in the office that day. I was lucky enough to be kept on at the end of my contract so I was working here during the Olympics and Commonwealth Games and even managed to get some tickets. Absolutely unforgettable.

Back in the real world the true highlight of my time here has been the amazing people I have met. Through the annual dinner and awards events I’ve been lucky enough to meet lots of stars from the world of athletics.

The Jog Leaders and Jog Scotties are the real stars though. After all, without them there wouldn’t be jogscotland. It’s amazing

Ann’s Farewell 15

Ann’s farewell

Ann’s farewell 16

jogscotland magazine Autumn 2015

that so many lovely people are prepared to give their time and energy to become Jog Leaders and help people to become joggers and runners. People like me, who struggled to run to the next lamp post but were determined to crack this running business.

‘sporty’ encouraging them just to get out and have fun playing games. It was children who designed our mascot, Jog Scotty, and I have had the privilege of taking him all over Scotland and seeing the great reaction he inspires. We always have lots of fun!

When I started to work with jogscotland I never imagined that some of the members would become marathon runners yet that’s exactly what happened - even to me! Equally, some people have overcome incredible obstacles in order to get started or keep going. I never cease to be amazed at the achievements I hear about and sorting through the awards nominations each year has to be one of the best and most moving things I’ve ever done.

As you’ve probably seen from Stride, I’ve been the ‘guinea pig’ for a number of cross training articles and that has allowed me to find other physical activities that I enjoy (see pics on previous page). It’s also got me over my dislike of cross country running and I’m now a happy trail runner so you’re as likely to meet me at a trail race as at a road race (when I’m not swimming, cycling or hill walking).

Before I joined the team here I was lucky enough to be part of a jogscotland group that travelled to Amsterdam to run there.

Later a chance conversation with the Strathclyde Park group at an awards dinner led to me joining their group and heading out to Girona to take part in the 10k. That has inspired me to combine holidays with marathons and I’ve now run in a number of beautiful cities that I probably wouldn’t have visited otherwise. I’ve also run in lots of events here in Scotland and that has given me the chance to meet many jogscotland members face to face – one of my favourite aspects of this job.

In 2007 Junior jogscotland had just been launched. It was great to have a programme specifically aimed at children who weren’t

I’ll be sorry to leave this job so it’s probably as well that the team is being restructured – I might never have left otherwise! It’s been a fantastic eight years and I’ll continue to be actively involved as a Jog Leader with my own group.

My group once took part in a charity 5K and at the end the photographer asked us to pose for a group photo. He asked “Are you all friends?” and someone replied “No”, then thought about it and said “Actually, we’d never met until we joined this jogscotland group but now, yes, we are all friends” That’s what it’s all about.

Happy jogging, Ann

let’s celebrate!

the very best of jogscotland

35,043

72% female 28% male

People joined

60% Aged 40+

Running

3,024

504

Leaders trained

Jog groups

Featuring

57

26,037

Challenge events

Participants

let’s celebrate! jogscotland is many things to many people: A helping hand for those who want to improve their health or lose weight; an hour for new mums to get together; the chance to volunteer; an afterschool club; a lunchbreak leg-stretcher; a support through mental health problems; a friendly face in a new town; a step towards a more positive future; a chance to break new boundaries.

It’s easy for all of us involved in jogscotland to take for granted what a special organisation it is. So we decided to create this special booklet to celebrate the very best of our community. This is just the tip of the iceberg - the examples we’ve crammed into these pages are replicated all over the country, many times over.

When jogscotland started in 2002, it was a health intiative more than a sporting one, and its “Walk, Jog, Run” message was perhaps a little at odds with scottishathletics’ focus on supporting clubs to develop high-performing athletes.

But the idea gradually caught on that jogging could entice people not catered for by traditional athletics clubs.

People volunteered to train as Jog Leaders - we have trained more than 3,000 in total Hundreds of new groups were formed, and across the country inactive people became active. Lives were changed. Lives were saved. jogscotland remains one of the most accessible, affordable ways to get active with a welcoming group of likeminded people.

New recruits often wanted more than just regular classes, so we established Challenges to provide friendly, unintimidating 5K events around the country, often working with existing event organisers. The impact was felt by athletics clubs as new participants signed up for races – and organised their own.

A few groups evolved into athletics clubs and are now training the next generation of aspiring international athletes. Existing athletics clubs have also used jogscotland to reach out to parents and prospective members who might have lacked the confidence to pull on a club vest. New marshals, administrators and coaches are being nurtured. jogscotland is now an integral part of Scottish Athletics, not because it has to be, but because of its contribution to the sport’s infrastructure and development.

At the same time jogscotland remains true to the vision it began with. We open our arms wide to the first-timers; those lacking in confidence; whose health is poor; who hated school PE; who have no dreams of speed or competition, but who think they might like to live a healthier, happier life. jogscotland has a unique role and membership and is not easily pigeon-holed.

It has created a world which celebrates participation by everyone, and supports achievement by the very best.

Tracey Crouch MP, Minister for Sport, stated in her recent consultation on the future of UK sport: “We need to start thinking of participation as a means to an end and not necessarily as the end result”. jogscotland has been doing both for many years – and continues to do so every day.

let’s celebrate!

Billy Mitchell, Head of jogscotland

ii

let’s celebrate!

let’s celebrate!

– We're everywhere!

jogscotland is getting the entire country active. With thousands of members, spread from the city streets of the central belt to the rural trails of the Highlands and Islands. Meet two of our far-flung groups…

Jog Shetland is run by Jill Hood, one of the trained Jog Leaders from NHS Shetland’s Health Improvement Team. Jill says: “From a health improvement perspective it’s a great opportunity to get people who have been inactive to become more active.”

“The group is aiming to build up from complete beginners to being able to run 5K in time for local mental health charity, Mind Your Head’s 10th Anniversary Fun Run. “Running with a group offers an opportunity for the members to their build confidence, ask questions and motivate one another.

We didn’t expect to have so many people interested in jogging - we offered the first week as a ‘come and try’ session and were amazed to have 23 participants.

“Each week the group have progressed and surprised themselves with what their bodies are capable of achieving. One member said: ‘It’s hard to believe that only a few weeks ago I was struggling to run for 3 minutes, and now I’m up to running for 20 minutes without a break!’

“There’s a great running community in Shetland and people are very supportive no matter what level you’re at so we hope that once the 5k event has been and gone people will continue to run for fun and fitness.”

There’s a great running community in Shetland and people are very supportive no matter what level you’re at.

Jogging Buddies in Renfrewshire and is open to all from beginners to experienced runners.

In 2003, Jogging Buddies started with a group of 15 mums from Ralston Playgroup in Paisley. Twelve years later they are still going strong! They now have eight groups with over 200 members walking and jogging each week, and 40 active leaders.

They pride themselves in being a community organisation and recruit, support and train local people to lead their groups. Most leaders started with them as beginners.

Janette Edoni, Jog Leader for Erskine Jogging Buddies, said: “When I came to Jogging Buddies I had never run before. I was made very welcome and encouraged every step of the way, even the front runners would ask how I got on. It’s very much a running family with every level included. Running has now become an important part of my life and definitely helped with my confidence.”

They organise a number of annual events locally and now offer Buggy Buddies, Bike Buddies, Walking Buddies, Girls on the Run, Parkour and Hearty Lives. Across all their activities, they have approximately 500 weekly in their classes, with the youngest participant just two months old and the oldest 91!

let’s celebrate!

iii

let’s celebrate!

– Weight loss

We know that exercise combined with a sensible diet can help people achieve and maintain weight loss. And at jogscotland, everyone is made to feel welcome, whatever their size, shape, age or fitness! Meet some jogscotland members who have used our groups to help them lose weight – and keep it off!

At her heaviest, Rachel Cox weighed 19 stone. When she decided it was time to lose weight, one of her friends suggested she should try joining the jogscotland group Monkton Milers. She recalls: “I was a wee bit embarrassed when I started, but the Jog Leader Bobby 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.

“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.

“I’ve lost seven 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 I that wasn’t the kind of statistic I wanted to be.”

Now Rachel is a jogscotland Jog Leader and inspires others to get active.

Lucy Smith was an active youngester until a series of injuries and illnesses stopped her in her tracks. She began to put on weight – and over the next 14 years continued, until she reached a size 26.

When Lucy was told she needed her gall bladder removed, she started to improve her diet and to exercise, completing a 10K race. She says: “There was a local athletics club but I didn’t feel confident enough to join them. I found jogscotland online but the closest group was an hour’s drive away.

“I was feeling really nervous about attending my first session but I had nothing to fear, everyone was really friendly and made us feel so welcome.

“I made the long drive twice a week as I enjoyed the group so much. The Jog Leaders at Fort William even funded my Jog Leader training so I could set up my own group Mallaig jogscotland, in my home village.

“I have lost a total of 9 ½ stone. To anyone out there who is thinking that they are too big to run – think again! I soon realised that other runners don’t care what you look like. They are secretly thinking “Good on her!” We are all part of a larger “To anyone running community and that’s out there who is what really matters.”

thinking that they are too big to run – think again!”

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let’s celebrate!

let’s celebrate!

– Volunteers

jogscotland would be nowhere without our wonderful Jog Leaders. The vast majority are volunteers, and give up their time free of charge to inspire others to get active and make new friends.

Meet Christine Garvie, one of our longestserving Jog Leaders, and find out why she still finds it so rewarding, after 12 years!

“My sporting activities ended on leaving secondary school in 1964 and it was not until I reached my mid-thirties 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 mostly through the help and encouragement 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 so on.

“In 2002 I was invited to one of an early series of Jog Leader training courses. In May 2003, along with four other newly qualified Leaders, I helped set up jogscotland Dunfermline - one of the very first jogscotland groups - and so it began. 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 or running 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. 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 difference to my life, and I hope the lives of many others.”

“Becoming a Jog Leader has made an incredibly beneficial difference to my life. It is undoubtedly the best thing outside of my family that I have ever done. Age is no barrier to becoming a Leader, as at 66 I am still as passionate as ever about jogging and helping others share the same pleasure.”

let’s celebrate!

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let’s celebrate!

– Jogging in the workplace

jogscotland has a special programme – jogworks – aimed at helping people get active in the workplace. Getting colleagues out for a jog together can improve morale as well as fitness! Meet one of our jogworks groups…

The Royal Society of Edinburgh (RSE) has been a member of the Healthy Working Lives Programme since 2005 and obtained its Silver Award in 2011. We joined jogscotland in 2013 when RSE HR Officer, Christel Baudere, received an email from the HWL Team advising organisations with fewer than 250 employees that jogscotland was organising a free Jog Leader training course for interested employees to create their own formal running group. Two members of staff signed up immediately - Róisín and Morven.

The interest from staff was immediate, with 15 out of a staff of 35 signing up for it from the beginning. Not everyone has stuck with it, for one reason or another, but 10 or so have, and each time a new member of staff starts at the RSE, they’re immediately recruited for the jog group!

Getting out and about in this beautiful city at lunchtime is a real treat, and dodging the tourists just adds a bit of extra interest.

Creating a running group was a great opportunity to support the RSE’s journey to achieving the HWL Gold Award and to maintaining its Silver status. It fits with our Standards and Values and encourages staff to work together as a team and learn from each other. It also encourages staff to go out at lunchtime and have a proper break, promoting a healthy work-life balance, reducing stress, and improving staff productivity.

“I am pleased to Being part of the jog group has be able to go out, also encouraged although at a very slow staff to take pace, for a run at least part in local parkruns and once a week at other, longer races. lunchtime.”

Seeing colleagues getting fitter, pushing themselves further and taking up new challenges has been a real reward for the Jog Leaders.

Some of the members said: “Most of my friends are jealous! I joined thinking I would never be able to run (let’s face it, I have never liked long distance running at school and was always rubbish at it). So I am pleased to be able to go out, although at a very slow pace, for a run at least once a week at lunchtime.”

“I have saved money (I don’t just go out at lunchtime buying things!), have gained fitness and enjoy the fresh air. It’s a bonus to be able to run with colleagues pushing myself a wee bit more than I would if I was on my own.”

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– Mums and juniors

jogscotland has programmes specially-designed for new mums and for juniors...

Arlene Botha recently set up a Mums on the Run group in Galashiels – she tells us: “Following the success of our jogscotland group The Galavanters I decided to set up a buggy fitness group here in Galashiels. I think the whole concept of Mums on the Run is fantastic - I remember as a new mum how difficult it was to find time to exercise with a baby at home, so to be able to bring the wee ones along is just brilliant! It's great fun, a good workout and gives a good impression to our children.

JogMoffat Juniors started in April 2015. With no swimming pool and the nearest athletics clubs more than a 30 minute drive away, a junior running/activity club made sense.

Over 60 children from Moffat Academy and Beattock Primary, from P2 – P6 registered, and three groups were created based on age.

Volunteer parents assume leader roles, with senior pupils as assistants.

"It's great! I get out and about, increase my fitness, meet other mums and best of all, bring baby along."

“It's great for the new mums to discuss their experiences and any problems they feel they're having - you can guarantee that another mum has had the same issue and they can give each other advice.

“It's lovely to see how the girls have bonded and how they will bring along new members to the group. It gives the mums some ‘me time’ too which is so important as it is easy to forget about yourself when “This is my first you have a new baby. Oh and the time doing any wee ones love it too kind of running and I'm - 9 out of 10 times we have happy, thoroughly enjoying the sleeping babies.” experience, it's an added

The session starts with a warm-up to The Proclaimers, ‘500 Miles’! Then the groups rotate through activities which are so much fun they hardly realise they are exercising. For some, it may be the only exercise they take. The leaders have identified some children who want more traditional running sessions and we will create a group in autumn focusing on running stamina and techniques.

At the end we announce how far the children have travelled from the Garmin issued to a child at the start of the session. It astounds them how far they have covered.

Two of our leaders, Aileen and Elaine have also now established JogMoffat Families. The aim of this group is to invite families to exercise together - outdoors - rain or shine. On some occasions, we have been lucky enough to have three generations of one family!

We all have a huge amount of fun with laughter ringing round the playing field. The intention is to provide families with good ideas and games to take away and play again in the park or garden.

bonus that I can bring my baby with me"

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Great groups 23

let’s celebrate!

let’s celebrate!

– Helping Scotland’s mental health

Regular exercise is increasingly recognised as an important tool in improving mental health. Being part of a jogscotland group rather than exercising alone has the added benefit of providing new friends and social support. jogscotland is proud to be an official partner of SAMH (Scottish Association for Mental Health) as part of their Get Active programme.

We train our new Jog Leaders in mental health awareness and SAMH encourages staff, service users and supporters to join their local jogscotland group.

Right across Scotland there are many individual members and jog groups which have used jogscotland to help their mental health – here are just two examples: -

playing at Mummies they always pretend to be Mummies going for run! What better example could I set?!”

Recovery Runners has existed since 2012, helping people with substance use and/or mental health problems to enjoy exercise.

For the first three years it focussed helping people take part in the Great Scottish Run 10k, with more than 100 people taking part every year since 2012.

Heather Gilbertson of jogscotland Muir of Ord suffered post-natal depression after the birth of her second daughter in February 2009. She says: “After lots of ups and downs I agreed to take antidepressants, which got me to a place where I could take active steps myself towards getting back on an even keel.”

“Running, as

She met local Jog Leader Joan Munro, who encouraged her to join the group: “I was made so welcome and there was never a time I felt my slow pace held anyone up. I made new friends and had that bit more of a social life. Running with a jogscotland group is good because you can chat as you run and just enjoy being out doing something that is good for you both inside and out.”

Heather says that joining jogscotland was a key step in rebuilding her confidence and self-esteem. Now she is a Jog Leader, and adds: “Now when I watch my daughters

Organiser John Milligan well as being a says: “This year, we felt it was time to launch great form of exercise, a Recovery 10k event can also assist people of our own and to help with substance use and/ people prepare, have created a Recovery or mental health Running Network, with problems.” training sessions at six venues across the city every week. We are also holding a Recovery mile for under 16s and between the two races we actually have three generations of the one family taking part!

“We have six trained Jog Leaders and are hoping to expand this. Our sessions are all free to take part in and our Jog Leaders volunteer their time, as we all believe that running, as well as being a great form of exercise, can also assist people with substance use and/or mental health problems to recover and be able to live their lives to their maximum potential.”

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let’s celebrate!

Hope for young offenders

jogscotland has been working with prisons for many years, attending information and men’s health days in places like HMP Glenochil and HMYOI Polmont. Running works well within a custodial environment and offers offenders - who are generally disengaged with exercise - the opportunity to participate in physical activity at a level that is appropriate for them.

HMP Dumfries has officers who are trained Jog Leaders who run a 10 week fitclub where beginners jogging is included as part of the healthy lifestyle message. Prisons such as HMP Low Moss and HMP Glenochil regularly run 10ks or half marathon events on the grounds and raise money for local good causes. Jogging has benefits for physical and mental wellbeing and has provided some with a new social circle and skills that they use upon release back into the community.

Leading the way: YOI Polmont

who are not engaging and also young people who may “We be overweight, have low will specifically self-esteem or mental health issues and help target those who support them to reach are not engaging and a positive destination. also young people The programme will highlight the physical who may be and psychological overweight.” benefits of a healthy lifestyle and encourages the young people to increase their activity levels through jogging.

“We have a responsibility to develop and reinforce the knowledge, skills and understanding in overall health and wellbeing to equip the young men in our care for release and the future.

A chance meeting between jogscotland's Jo Stevens and physical education instructor Gyp Penman from HM Young Offenders Institution Polmont resulted in it becoming the only Scottish Prison Service establishment to have offenders complete Jog Leader training with seven young people and two physical education instructors taking part.

HMYOI Polmont is very proactive in sourcing new opportunities for its young people and the Jog Leader training fits in nicely with the objectives of ‘Better Health, Better Lives The National Health Improvement Strategy and ‘Increasing Physical Activity in Prisons’.

Gyp says: “We will specifically target those

“Feedback from the young people taking part in the training has been very positive and they are keen to get started with new groups for their peers. Jogging groups will be facilitated by newly-trained young people, who will become health champions and mentors for other young people. Developments already suggested are a 5k, 10k and possibly even a marathon for charity. Staff groups will also be catered for by the physical education instructors.”

HM YOI Polmont Governor In Charge Sue Brookes says: “This is a fabulous opportunity for the young people in our learning environment at Polmont to improve their health, support each other, and potentially also give something back to society through charitable team work. It is also great to see SPS staff engaging with community partners, expanding the range of sports on offer and engaging young men who might otherwise be hard to reach in the wider interest of A Safer Scotland for all”

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let’s celebrate! inclusion:

Glasgow FrontRunners Glasgow FrontRunners is running group for the LBGTI (lesbian, gay, bisexual, transgender/transsexual and intersex) community and their friends, and has become the largest LGBTI running club in Scotland.

“The support and encouragement of the enthusiastic Jog Leaders is really motivational.”

FrontRunners began San Francisco in 1974 and is now a worldwide movement. Glasgow FrontRunners was started in August 2010 by three runners keen to create a running group in Glasgow for the LGBTI community. Founder member Kevin Boyle says: "We linked with International FrontRunners for advice and jogscotland to train Jog Leaders and these passionate individuals gave up their time regularly to support other runners."

One of the highlights this year was at the Edinburgh Marathon Festival. Fifty members took part overall in the half marathon, 10K and Hairy Haggis Marathon relay. The shared experience and competition made for a great day out with four teams in the top 30 and all teams finishing in under four hours.

The group has gone from strength to strength with over 110 members. President Eric Baster says: "We have brought lots of people within the LGBTI community into running, who maybe felt excluded from sport and are making such a positive impact in peoples lives." Everyone is welcome!

Member James Watson says: "The support and encouragement of the enthusiastic Jog Leaders is really motivational. One of the great aspects of the club is the friendly atmosphere and number of friendships that have been made through weekly runs and social events.”

The biggest event in the club's history will be its first official chip-timed race, called OutRun, which is due to take place on 22 August from Kelvingrove Park, marking Glasgow FrontRunners’ fifth birthday. Race organiser Jason Bohan said: “The goal of OUTrun is to raise awareness of and promote LGBTI+ visibility and participation in sport.

As the recent Scottish LGBTI Sports Charter published by the Equality Network highlighted there is a desperate need to remove barriers to participation in sport and one way we can do this is raise the profile of our LGBT+ sports clubs by holding a public event like this.”

Several members of the group travelled to the Barcelona Marathon in May, which inspired many others to take part in events throughout the summer.

The success of the group is also reflected in its recent inclusion in the BBC 'Get Inspired' series of videos, featuring some inspiring stories from members.

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let’s celebrate!

let’s celebrate!

bringing it all together: Chirnside Chasers

Chirnside Chasers formed as a jogscotland group at the end of 2011 by around a dozen like-minded runners. The driving force behind the group is the husband and wife team of Stephen and Leeann Ross who took on the role of Jog Leaders.

They began a weekly beginners’ walk/jog group on a Tuesday night with the emphasis on encouraging new people into running and a weekly intermediate group on a Wednesday night for the more competitive runners.

Word spread beyond Chirnside and after only a few months, the adult groups were averaging attendance of around 30 runners a week from teenagers to veterans of all abilities.

In April 2012 the group was contacted by the local primary school to ask if they would start an after school group. The school had potentially good runners, but also had a couple of challenging pupils who the headmaster thought would benefit. This led to the introduction of a weekly junior night.

In 2013 the club trained a number of coaches and became a fully-affiliated scottishathletics club. Chirnside Chasers athletes can be seen at most regional and national track, field and cross country events. Recent successes include Rory Williams becoming the 2014 Scottish Indoor Champion in the 800m for the under 14 age group, Chirnside Chasers team winning silver and bronze at the Scottish Relay Championships on the track, winning the team silver medal at the 2015 Scottish National Cross Country Championship under 13 boys and Keira Waddell became the 2015 East District under 15 girls javelin champion.

In early 2015 the club achieved scottishathletics foundation mark for being a safe, effective, child-friendly athletics club.

Then in April 2015 it received three year funding through sportscotland to create the role of a development officer. Leeann Ross is now employed part-time by scottishathletics with the remit to develop athletics right across the Berwickshire area and works closely with local schools.

Throughout this incredible journey it is worth mentioning that much of the group's success is attributable to its exceptionally friendly ethos. Although the club has now progressed towards athletics they are still keen to hold onto their jogscotland roots and continue with their adult beginners’ session on one night a week. Chirnside Chasers have truly created an atmosphere of genuine camaraderie. They are recognised for their committed inclusivity, ability to work with, support, encourage and train so very wide a range of ages and abilities, and for their exemplary way of making running fun.

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let’s celebrate!

jogscotland challenges

For many runners, there’s nothing like crossing a finish line to get a real sense of achievement. Not only is there the glow of acheving a goal you’ve aimed at for a long time, but having an event on the horizon is a brilliant motivation for your training sessions.

But we know that for some people – especially those who are new to jogging – organised events can be intimidating.

That’s why we started the jogscotland Challenges. These fun, friendly events, usually around 5K in length, have evolved over the years, but the main ethos has always been to provide a challenge that first-timers will enjoy, rather than endure.

The Challenges began in 2003 as a corporate event, part of our jogworks programme. They were such a success that we then opened them up to the rest of our members, taking in not only the original Edinburgh and Glasgow venues, but also reaching out to Aberdeen, the Borders, Inverness and Dundee.

Each event had a relaxed, supportive atmosphere, with around 3,000 people each year taking the opportunity to walk, jog or run a jogscotland Challenge.

The idea of friendly, accessible 5Ks was obviously a good one, as it seems to have caught on in recent years! Events like parkrun now provide a weekly opportunity for a more informal timed run, and there are plenty of race organisers with their own fun, friendly 5Ks – with everyone from community groups to jogscotland groups, to professional event organisers at the helm.

With that in mind, our events have evolved again in recent years. Now the jogscotland Challenge Series sees us working in partnership with other event organisers to provide a range of events around the country.

For events to be a part of the Challenge Series, organisers have to satisfy us that they will embrace the jogscotland ethos of a friendly event, suitable for beginners to walk, jog or run. If you see that an event is part of the jogscotland Challenge Series, you know that all will be welcome, and everyone’s achievements will be celebrated.

The 2015 Challenge Series has included 10 events, spread right across the country and offering real variety. We kicked off with the three mile Wee Trail race at Run Balmoral, a great opportunity to try out trail running for the first time. Since then, we’ve been to spots as far-flung as the Gate to Gate 5K on the Isle of Arran, the Peterhead MB Plant 5K, and the Hawick 5K. We’re still looking forward to – amongst others - the jogscotland Challenge Pitlochry 5K and the big city double of One Big Weekend in Glasgow and Edinburgh.

We look forward to seeing the Challenges continue to evolve and grow – but most of all, we look forward to contining to celebrate every single person who crosses the finish line with us!

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let’s celebrate!

CullodenRun 17.46k

& The Culloden 10K

image by Danny Carr

The Most Historic Run in Scotland - for Chest Heart & Stroke Scotland

Based at the historic NTS Culloden Battlefield Visitor Centre

Sunday October 25th 2015

We are Scotland’s Health Charity events@chss.org.uk

0300 1212 777 www.thecullodenrun.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.

Awards 18

jogscotland magazine Autumn 2014

Awards 2015 With jogscotland, everyone’s a winner. From the newest jogger to the most experienced leader, we value every member and their achievements. But once a year we like to celebrate some of the people who really exemplify what’s best about the jogscotland community.

This year’s awards will be presented at the scottishathletics Annual Awards Dinner on 31 October at the Hilton Hotel Glasgow. But first, we need your nominations.

Awards will be presented in three categories:

jogscotland Achiever of the Year Is there someone in your group who has really achieved a lot in the past year?

Our Achiever of the Year award won’t necessarily go to the fastest or the fittest member of jogscotland, but to someone who has worked hard to improve at their own level. Their achievements might be related to fitness, or they might be someone who has really grown in confidence, or helped others on their own journey.

jogscotland Jog Leader of the Year Behind every jogscotland session are the Jog Leaders. They take the time to get to know their members, warm us up, cool us down, plan routes, celebrate our achievements – without them, jogscotland wouldn’t exist.

If you think your Jog Leader deserves special recognition, let us know by nominating them for this award. They could be an experienced Leader with many years of service to the group behind them, a recent addition to an established team, or a newcomer who has really made a difference to an area where there was once no jogscotland.

jogscotland Group of the Year There is a huge variety of jog groups across the country: City pavement pounders, Highland & Island trail trotters; from the largest to the smallest, every group is unique, thanks to the people who turn out every week to take part. Some excel at having fun, encouraging members and welcoming new members; some do great work for their wider community; some raise money for charity. Whatever the reason, if you think your jog group deserves recognition, let us know about it! You don’t need to be a Jog Leader to nominate your group – anyone can do it.

HOW TO NOMINATE: All current jogscotland members and Jog Leaders can be nominated for awards.

To make a nomination, fill out and return the form at www.jogscotland.org.uk by email or by post, by 21 September 2015.

Run 4 It Achiever of the Year Adrian Heron (Glasgow Frontrunners)

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

Adrian 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 for in the past year for charities including SAMH, Macmillan Cancer and MND. Leader of the Year Freddie Dick (ASCO Jogworks, Peterhead)

Freddie leads a small, but dedicated group, and it is his unwavering commitment that motivates members to

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.

Awards 19

To inspire you as you prepare your nominations, take a look at last year’s winners.

Cross Training 20

jogscotland magazine Autumn 2015

Cross Training - Mountain Biking by Billy Mitchell I first discovered Mountain Biking or Multi-Terrain Biking (MTB) when running around Kirroughtree forest in Galloway about 15 years ago, when I came across new trails being built that looked a bit different to the regular walking paths I was used to.

These turned out to be purpose-built for MTB use. I was so attracted to the idea that I went straight out and bought an entry level MTB and began to learn how to negotiate the world of off-road cycling – something I hadn’t done since my childhood.

Since then, mountain biking has become established as a major sport and recreational pursuit in Scotland and the country has proved that it is a truly worldclass venue for the activity. In addition to purpose-built trail centres, like Kirroughtree, there are extensive opportunities for mountain biking throughout Scotland on the network of natural and informal paths and tracks that already exist.

Mountain biking is a great way to have fun exploring the outdoors for people of all ages and abilities, as well as providing a means for healthy exercise close to home.

There is an estimated total of 84,000km of paths and tracks in Scotland. A further 42,000km of minor roads contribute to the access of the off-road facilities, both

formal and informal. Around 11.8 million people in the UK own a mountain bike and it is estimated that 1.3 million use them regularly to ride off-road.

It was my 11-year-old daughter who recommended a trip to the award-winning green enterprise, Comrie Croft, after riding there with friends. Comrie Croft is a rural eco-tourism business which includes mountain biking (shop, hire, trails, guiding, repairs), a shop and a seasonal café franchise. The company is owned by local people (50 in total) who provide a friendly, relaxed, green destination for exploring the great outdoors.

We loaded our bikes onto the car and took the pleasant drive to rural Perthshire. On arrival we checked the bikes and warmed up on the skills area adjacent to the car

park. No problem if you don’t have your own bike though, as a range of sizes were available to hire. Here families were practising negotiating the sort of terrain and obstacles they could expect on the trails, an excellent plan if you were as rusty as me and not all that confident. After a while we had warmed up and were gaining some fluency in our riding as we relaxed and let the bikes do the work of absorbing the bumps, twists and turns.

The trails are graded like ski runs, blue, red, and black and we decided that the blue route would suit our needs. Heading out of the car park, you gained height on a mixture of well signed fire road and singletrack, with the option in some stretches of either; the fire road was quicker, but less interesting, so we stuck with the singletrack as it wound up the hillside. We had a couple of breathers as we climbed, but took it steady as it was quite warm. I ended up with both jackets stuffed in my back pockets and we were glad to have taken plenty water with us.

Soon we were at the start of the blue descent and we set off, looking forward to the ride and definitely planning to take it steadily as I was unfamiliar with the layout.

The singletrack trail was in great condition and there was good visibility and signage of hazards. It was great to see that there were easier “bail-out” options available, parallel to more challenging technical sections, like drops or steep banked turns or berms, so taken easily most competent

Cross Training 21

jogscotland magazine Autumn 2015

riders should be able to ride most of the route. Enough to make it challenging, enjoyable and satisfying without being too difficult. We took a couple of stops to grin at each other and to compare wobbles.

The 4km loop had 145m total climb and took us about 30 minutes, including stops.

The excellent café provided sufficient cake for us to refuel before heading out again on the same route, but a wee bit faster. Grins again. When we finished, we bought some bits and bobs from the well-stocked bike shop before heading onto the skills area to play once more.

Mountain biking is a great complement to jogging and running as it involves the whole body, not just the legs. Your arms and trunk are given a tough workout when balancing and steering the bike and it’s not just on the uphill that you get an aerobic challenge – you have to work pretty hard on the downhills just to hang on to the bike if you push on a bit. By its very nature, mountain biking is enjoyed in the outdoors, usually in rural settings and so the enjoyment and appreciation of the environment and fresh air comes hand in hand with the activity. Thanks to the Comrie Croft for a friendly welcome and a great wee ride. For more details see www.comriecroft.com If you want to learn more about MTB opportunities in Scotland, see the Developing Mountain Biking in Scotland website: www.dmbins.com

Scottish Slimmers 22

jogscotland magazine Autumn 2015

I haven’t been this slim and fit since I was a teenager!

Laura Mitchell Occupation: Personal Assistant at RBS Before Weight: 13stone 1lbs Dress Size: 16

Now Weight: 10stone 3lbs Dress Size: 10

Fitness fiend Laura can’t get enough of exercise.

From running and weekly gym classes to running after her three children, lovely Laura is always on the move, but this wasn’t always the case!

‘I was never into exercise and gyms – my excuse was I was always too busy with work and the children,’ says Laura, that is until she caught a glimpse of her wedding pictures back in 2014 and knew something needed to change.

‘I got married last year and although it was amazing I was so disappointed when I saw myself in my wedding pictures,’ Laura found herself at 13 stone and unhappy with her figure.

‘I’d never been focused on losing weight, I ate what I wanted although after my daughter Isabella (17 months) was born, I realised the weight was creeping on and I had started buying size 16 clothes,’ Equiped with a healthy diet and plenty of exercise Laura is a brand new woman, having lost almost 3 stone and shed 3 dress sizes the sky is the limit for Laura now!

‘The buzz of having a loss each time I stood on the scales was enough to keep me motivated, it was almost like a challenge each week to do better than the last,’ Laura found a great deal of encouragement in her family, particularly her husband Blair, ‘I think the support made a huge difference too,’ ‘Between the healthy eating and exercise I don’t think I have been this slim and fit since I was a teenager. I love it!’

For more information about Scottish Slimmers call FREE on 0800 36 26 36 or log on to www.scottishslimmers.com

Checks 8 Fat Grams 1

Serves 2

These peppers are delicious eaten hot or cold. If you buy red or yellow ones, they will be sweeter than the green variety.

Ingredients 85 g/3 oz couscous 85 ml/3 fl oz hot water 2 large red or yellow peppers spray oil 1 clove garlic, crushed 50 g/2 oz chestnut mushrooms, chopped 4 spring onions, finely sliced 2 tbsp chopped parsley salt freshly ground black pepper 2 tbsp tzatziki

Directions 1. Preheat the oven to 200°C, Gas Mark 6.

2. Put the couscous in a jug and cover with the hot water.

3. S tir and set aside for 10-15 minutes, until the grains have absorbed the water. Squeeze out any excess.

4. Meanwhile, cut the peppers in half lengthways and remove the seeds and ribs.

5. Spray a frying pan lightly with oil and add the pepper halves. Cook for about 5 minutes until softened, turning them over halfway through. Remove.

6. Add the garlic, mushrooms and spring onions to the pan and cook for 2-3 minutes, stirring occasionally.

7. S tir in the couscous and parsley and season to taste.

8. P lace the peppers in an ovenproof dish and fill with the couscous mixture.

9. Cover with foil and cook in the preheated oven for 10-15 minutes.

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Scottish Slimmers 23

Couscous Stuffed Peppers

Womens Running 24

jogscotland magazine Autumn 2015

With summer on the wane there’s still time to take part in your first running event, or to build on the fitness you’ve already gained this year. Find out how in the latest issue of Women’s Running, on sale from 27 August. Highlights include: Love your run!

Bothered by bouncing boobs? Left red-faced by your post-run blushing? We tackle the embarrassing, irritating and downright painful problems that are taking the fun out of our runs, so you can get back to enjoying your freedom and fitness.

Grab a later summer PB! Whether you ran your first or tenth race this year, you might still feel you have a bit left in the tank. Try our four-week plan to help you nab a sneaky late-summer personal best at 5K or 10K; all you need is some solid recovery and a bit of speedwork and you’re away.

make sure you reach the start line in your best possible shape.

Use your mind Learn about the powerful mind/body connection that can help you perform to your very best in running – no matter what your experience level.

Get faster in eight moves Follow our fitness editor Anne-Marie Lategan’s workout to help you get faster in no time – all it takes is these eight exercises a couple of times each week and you’ll see your running come on in leaps and bounds.

Is the cavegirl diet right for runners?

You might have heard about the latest eating plan: following a ‘paleo’ diet, based on what our ancestors would have eaten thousands of years ago. It has plenty of followers and has seen great success for those looking to improve their health and weight loss –but can the approach work for women who run regularly? We find out.

Wind down properly Find out how to conquer the infamous ‘taper’ – the period of winding down your training before a big race. Take our quiz to work out how you should approach your last few weeks of training, then follow our dedicated plans to

Make a habit for life Going for your first run is difficult – but keeping up your new regime can be even harder. Lisa Jackson talks to the experts to find out how to turn your occasional jogs into regular runs and forge a habit that will last a lifetime.

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

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 25

The October issue of Men’s Running is your go-to guide for inspiration, professional advice, must-run races and cutting-edge features.

But running shouldn’t always be ultra competitive. The most accessible sport there is, it’s the easiest way to get fit, slim down and boost your health. But, if that’s not enough, it’s also a sure-fire way to become an irresistible babe magnet – and we’ve got the science to prove it. Turn to page 66 for an in-depth look at how ‘Endurance Gets the Girls’.

Speaking of best, the October issue is jampacked with the finest tips and tricks to make you a better runner. Be it top nutritionist Emma Patel giving a classic meal a runnerfriendly makeover (page 32), Team GB 1500m runner Ross Murray offering up five no-excuse, time-saving workouts (page 43), or our seven-strong selection of the most stylish running shoes on the market (page 86) – we’ve done all we can to make your running experience the very best it can be.

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

THE ISSUE D SPEE

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Which is exactly the word to describe Dean Karnazes, the ‘ultramarathon man’ who once ran for three days and three nights without stopping. A regular columnist for MR, this month he explains how to conquer your fear and turn pre-run nerves into PB-beating glory.

One man who we imagine has very little trouble with the ladies is Usain Bolt, the fastest person on the planet. If you want to up your speed, there’s no better person to turn to, which is why we’ve analysed every aspect of Bolt’s running style. Turn to page 34 to learn how to train like the best.

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OCTOB ER 2015

If it’s motivation you need, we’ve got tales of extraordinary feats aplenty. And none more inspiring than the Jenkins brothers’ attempt to run 270 miles across the cheerily named Death Valley, the hottest place on earth.

What sets the brothers apart is how normal they are; just two rugby-playing, beerdrinking blokes from Wales. Suddenly, that jog around the park doesn’t seem so tough.

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Race Directory 26

jogscotland magazine Autumn 2015

Race Race Directory Directory

There’s an event for everyone, go to www.jogscotland.org.uk/events for full details.

Events in pink are part of the jogscotland Challenge Series 2015 12 September Golspie 10K road race and 3K fun run 13 September Around Cumbrae 10 mile road race City of Stirling 10K road race and 2K fun run 30 August Hawick 5K 20 September The jogscotland 5K Challenge, Pitlochry and Pitlochry 10K Linlithgow 10K 27 September Baxters River Ness 5K and 10K 3/4 October Great Scottish Run – join the jogscotland wave! See p10

4 October Giffordtown 5K road race 10 October jogscotland One Big Weekend – Glasgow 11 October jogscotland One Big Weekend – Edinburgh Aviemore half marathon and 10K for all 25 October Jedburgh half, 10K, wheelchair and handbike 1 November Strathaven Striders Run with the Wind 10K 8 November Jimmy Irvine Bella 10K, Bellahouston Park Glasgow 29 November Christmas Cracker 5K, Broadwood Leisure Centre, Cumbernauld

Race Directory 27

jogscotland magazine Autumn 2015

Free parkrun events (5k) every Saturday at 9.30am at: Aberdeen Glasgow (Pollok) (Esplanade) Glasgow Aberdeen (Tollcross) (Hazlehead) Glasgow Ayr (Victoria) Camperdown Greenock Dunfermline Inverness Dundee Kirkcaldy Edinburgh Perth (Cramond) Springburn Edinburgh St Andrews (Portobello) Strathclyde Park Eglinton Falkirk

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

Jogging Along 28

jogscotland magazine Autumn 2015

Jogging along

by David Syme

“Did you have a good run?”

I left the house like a farm horse leaving the stable on a winter’s morning, aware that nothing but discomfort and hard work lay ahead. I plodded slowly along wet pavements, head down, mind in neutral.

Gradually I settled into a steady pace, let my thoughts float away into the runner’s trance we all know, and the ground began to flow beneath my feet. I felt at peace with the world, content that there was nothing I would rather be doing than running. At one point I found an extra gear. I lengthened my stride and sped happily along for about 15 minutes, like a ship sailing before the wind.

When I turned into the wood I slowed down, as if my ship had reached calmer waters.

When I saw that my normal path was blocked by a wide puddle, I veered left onto a rabbit track, then fought my way back to the path through briars and nettles, the trance long

gone. The loping stride had also gone, to be replaced by a faltering shuffle, like that of a convict on the chain gang. As I turned for home I checked my fuel level, like a pilot returning from an arduous mission. Nearly on the red, and a long way to go! I changed to energy conservation mode, seeking the shortest, flattest way home, and taking the racing line where possible. I limped along, one engine out of action, on a wing and a prayer...... At last I reached the front door, carefully removed my wet and muddy trainers and stepped in with the deliberate, solemn movement of a shepherd who has roamed the moors all day, searching for a lost sheep and not finding it. End of run.

“Did you have a good run?”

“Thank you, it was just the usual.”

Thoughts of an injured runner You need three things to go for a run; physical ability, opportunity and motivation. With a long-term leg injury I don’t have the first, but still have the time and – even more than usual - the urge to run. It is very frustrating. If any reader with the physical ability to run is idly flicking through Stride and thinking “Must go out for a run one of these days...” I would say: “Get out there and do it! Celebrate the fact that you can.” The old Scottish grace comes to mind: “Some hae meat and cannae eat, some hae nane but want it.

We hae meat and we can eat, so may the Lord be thankit!”

Meanwhile, for me, does anyone know of a race organiser looking for marshals?

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 29

jogscotland magazine Autumn 2015

Coolbydown Sue Gyford My last Cool Down column in Stride was all about coming last in races – and it got a greater response than any other Stride article in the three years I’ve been with jogscotland!

Via Twitter, facebook and email, I received messages from other people who, like me, had come last in races or who had felt the fear of being last.

There was the jogscotland Jog Leader who said it had brought a tear to her eye to read it and realise she was not alone – that she, too, had been last in a race. She confessed that she sometimes felt embarrassed that she was still slower than many other runners, despite being a Jog Leader. Others leapt into that facebook conversation pretty quickly to say that they too were ‘slow Jog Leaders’ – and that their members really appreciated having leaders of different abilities, people who were setting great examples by holding their heads up high whatever their pace.

Another Jog Leader said she had been too afraid to enter the Run and Become races at the Meadows in Edinburgh (pictured) for fear of being last – as I have been on several occasions! I’m pleased to say that she has joined us since then, ran very well, and didn’t come last!

A third told me that after reading the article, she had been inspired to sign up for a challenging hill race despite the knowledge she would probably come last.

And those were just the Jog Leaders!

How many regular jogscotland members must there be who have felt that sense of

dread as they realised they were going to be last in a race, or who have decided not to enter an event because they feared they would be last and thought that meant they weren’t entitled to be there?

I started to think that I should set up a particularly exclusive club, membership restricted to people who have come last in a race. It would be a club for the most hardcore of runners – those who are prepared to really challenge themselves physically and mentally; Where did that who are not afraid to enter an event that’s .01 come from? going to stretch their pace to the max, and with the extraordinary bravery to start and finish it and to hold their heads up high afterwards, in the knowledge they would be last.

I say that it would be an exclusive club, but actually – think about it – it wouldn’t really.

It would be huge. Every race has to end.

If it didn’t, every town, city, village and trail which has ever hosted a race would still have runners caught in a perpetual loop, slogging round endless laps in their never-ending race, their jobs and their families long-neglected as they were unable to finish for fear that someone might be last. Having a last place runner is as integral to every race as the sweat and the safety pins. You can’t have one without the other.

Cool Down 30

jogscotland magazine Autumn 2015

Now think how many races there have ever been. A quick look at the jogscotland calendar shows that there are hundreds in just one year, in Scotland alone. Even if everyone who came last in a Scottish race this year were to join forces, there’d be loads of us.

And we’d be a particularly ambitious, steelyeyed, fearless gang. You only come last in a race if you’ve raised your sights to take on something that’s maybe a wee bit beyond you… which you don’t know if you’ll manage.

What could be tougher than that?

That’s just the same as the first day that you turned up at your first jogscotland session, right? When, after nurturing this little idea in the back of your mind that you might, maybe, one day become a runner, you took a scary step towards it. There were butterflies in the pit of your stomach, you KNEW there was a

risk that everyone else might be better than you, but you went anyway. And look how well that turned out!

Coming last is not unusual. It’s just that, because people feel a bit ashamed of it, it’s a wee bit taboo. Lots of people do it – not many talk about it. So I say let’s embrace it! Make it your goal! Sign up for something where you might come last! Be last and notice that the world doesn’t end! Feel your heart soar when you complete an event you thought was beyond you – and start looking for the next!

Stretch yourself, challenge yourself, be utterly fearless in the face of coming last – and then tell everyone about it. Encourage them to do the same. Tell them that if they do, they’ll be joining the most hardcore running club in Scotland.

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!

Cross LocalTraining Contacts 35 31

jogscotland magazine Autumn 2015

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