Stride Magazine Spring 2017

stride

the jogscotland magazine | Spring 2017

I lost ten stone – and gained ten kilometres Diagnosed with cancer as a new mum – but running restored my confidence Beginners’ guide to trail running Exercise guide – the tricep dip Plus… the best spring running events for your diary jogscotland.org.uk

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2 Our fun, friendly jogging groups are perfect for people who want to get active for the first time, or more experienced runners. Nobody is “too slow” to join jogscotland – total beginners welcome!

Mums on the Run helps mums enjoy the physical, social & psychological benefits of being active outdoors. You can take your wee one to class with you in the buggy too!

Running has never been so easy!

Whatever your age, whatever your ability Morning, noon and night • Towns, cities, villages Parks, pavements, trails, woodlands, beaches, schools and workplaces For more information visit www.jogscotland.org.uk or call 0131 539 7341 www.facebook.com/JogScotty • www.twitter.com/jogscotland

jogworks

Our Junior jogscotland resource pack is full of games to help you show primary school age children that stride physical activity is fun! jogscotland magazine | Autumn 2016 jogscotland magazine 2016 | Autumn

www.jogscotland.org.uk/

Encouraging employees to be more active makes good business sense. Jogworks can help avoid some of the physical and www.jogscotland.org.uk/ mental health issues affecting the workplace.

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contents Warm-up: Runbetweeners News and events Activity tracker app jogscotland start areas at Great Run events Ten stone lost – ten kilometres gained jogscotland Challenge Series 2017 Level up North East jogscotland Quiz Night Siggy’s story Take it to the trail David Syme - Jogging along Scottish Slimmers Women’s/Men’s Running Exercise guide - Tricep dip Race directory Cool down

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Just click on a title to go straight to the page!

sponsor and funder

Front cover – by Jane Barlow for Great Run Company.

Design: 3fiftysixmedia.com

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Meet the Jog Crew

Jo Stevens

Sue Gyford

Membership Development Officer

Digital Communications and Press Officer

jo.stevens@ scottishathletics.org.uk 0131 539 7341

sue.gyford@ scottishathletics.org.uk 0131 539 7350

Carol Robison

Joanne Dennis

Membership Administrator

Coaching and Executive Administrator

membership@ scottishathletics.org.uk 0131 476 7321

joanne.dennis@ scottishathletics.org.uk 0131 476 7328

Stride – the jogscotland members’ magazine Editor: Sue Gyford

Designer: Adrian Hallam, 3-56 Media Ltd

Photographs: p7 Great Edinburgh Run by Jeff Holmes for Great Run Company. p11 Great Winter Run – by Jane Barlow for Great Run Company.

Published four times a year by scottishathletics. Copyright©2017 Scottish Athletics Ltd. www.jogscotland.org.uk

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Spring 2017

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Warm-up

By Jack Arnold and Kenny Taylor of The Runbetweeners

In each edition of Stride, a guest contributor shares their love of running…

Our paths first crossed while working together several years ago, and since our friends and family were already bored of listening to us talking about running, we naturally gravitated towards one another! Fast forward four years and we are trying to share our passion with as many people as possible. We’ve got so much out of running and we decided that we wanted to give something back.

Our initial ventures involved attempting bizarre, running-based challenges and writing about them on our blog under the name ‘The Runbetweeners’. These included a day spent running 30 miles between all of the Commonwealth Games Clyde statues that had been positioned around Glasgow, running all of the city’s parkruns in one morning (whilst cycling between them) and attempting long, off-road runs in the Kilpatrick Hills through the snow. Writing about these experiences enabled us to engage with lots of people who already shared our interest in the sport but towards the end of 2015 we decided that it would be great to share this passion with people who were new to, or had drifted away from, running.

In January 2016 we completed our Jog Leader course and spoke to our local Run4It store with the offer of leading a group from the shop on a Monday night.

They were delighted and supported us in establishing the group through promoting us in store and online. Whilst things were slow to pick up – we spent several weeks taking just one or two runners out at a time – things soon gained momentum and by the time summer kicked in we had a steady turnout and a great core group who were there week in, week out. jogscotland magazine

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Warm-Up continued

With an increase in attendance figures, we were fortunate to gain the attention of a few brands and our group enjoyed visits from the likes of Adidas, Brooks and Saucony who provided our members with the chance to try various new shoes and equipment for the sessions. A particular highlight came with a visit from Petzl who provided head torches to our members and joined us for a trail run adventure through Rouken Glen Park in the dark. Our Christmas run saw us host a group record of 30 runners and Brooks provided a host of spot prizes for various challenges which we included in the run.

As the group has progressed, and as our members have grown in confidence, we have started to encourage attendance at various running events around Glasgow and this has been received with great enthusiasm. We will occasionally choose a parkrun to visit and take our group to enjoy the coffee and cake (and obviously the running that comes before it!). We have also been fortunate enough to have the Bellahouston Harriers offer our members the chance to join them at their weekly track sessions for an opportunity to try something new. This has been a great opportunity for our runners to experience track running for the first time and has also broken down some of the preconceptions which many new runners may have of the ‘club-running scene’.

We recently celebrated our first birthday and it has been fantastic to see how far the group have come. We have developed from a small group made up of one or two members to an established community with over thirty runners regularly attending our weekly runs. Many of our members have gone on to complete their first ever races at a variety of distances and we even have several runners who are currently training to take on the inaugural Stirling Marathon. It has been incredibly rewarding to see the progress that our members have made over the last year and we are both very proud of the way the group has developed. We cannot wait to see where this next year will take us and who knows what 2017 will bring!

For more information on our group, our blog can be found at www.therunbetweeners.wordpress.com

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News and Events Great Edinburgh Run launch

Members of two jogscotland groups - Edinburgh Frontrunners and the Galavanters – got to meet Olympians Beth Potter and Steph Twell when they took part in the official launch of the Great Edinburgh Run on 23 February.

On a rather wind-swept roof terrace in the capital’s Grassmarket, the joggers posed in front of Edinburgh Castle with Beth and Steph, and then had the chance to chat, take more photos, and even exchange running tips with the pair.

Ticket offer Members of jogscotland can get discounts of more than 40 per cent on tickets to the Scottish Cycling, Running and Outdoor Pursuits Show, which takes place at the SECC in Glasgow from 10-12 March.

Go to www.scottishcyclingrunningoutdoorpursuitsshow.co.uk/ and enter the code JOG to get your discount.

The show will feature elite running brothers Callum and Derek Hawkins, and Eilish McColgan, among the speakers. There’ll be the chance to try out starting blocks on the indoor running track, free short cross training classes, and the chance to win a place at this year’s New York Marathon.

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News and Events continued

Vogrie parkrun A brand new parkrun will be starting at Vogrie Country Park in Midlothian on 11 March. With our very own Jo Stevens on the organising committee, the event comes after a string of informal Saturday runs at the park in recent months. It brings the number of parkruns across Scotland to 27.

Vogrie’s a beautiful spot, so if you fancy a Saturday timed 5K in a new setting, why not give it a go?

Rainbow relay

Glasgow Frontrunners held their annual Rainbow Run on 26 February, but with a slight twist for 2017, turning it into a team relay. Each team had three members, each running 3K, with a group dash for the finish over the last K. Participants wore coloured T-shirts according to the month of their birthday, so everyone could pose together in a fantastic rainbow of runners – Jog Scotty also went along to join in the fun at Glasgow Green!

RunBalmoral is celebrating its 20th anniversary in April, and we’re delighted to be part of the party as we join them again for their three mile Wee Trail race, which will be part of the jogscotland Challenge Series 2017 (see pages 14 & 15).

The weekend of events sees around 5,000 people getting active in the stunning grounds of the Royal Estate, with everything from primary school races to the testing 15 mile trail run and run/bike duathlon.

“The sheer energy, enthusiasm and camaraderie shown by all those who take part every year never ceases to amaze me,” says RunBalmoral Chairman James Knowles.

“The superb atmosphere which prevails throughout the weekend is created not only by the runners, many of whom are raising money for charity, but also by the thousands of spectators who come along to join in the fun.”

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Activity tracker app As you may know, we’ve been working with parkrun to develop a new activity tracker app, which will help joggers and Jog Leaders track their jogscotland sessions online. We hope it will also provide crucial data about the amount of jogscotland activity nationwide, allowing us to prove to potential future funders the impact that jogscotland has on the nation’s health - activity that we have so far heard about only anecdotally.

Members of jogscotland who opt in to use the app will each be issued with a barcode – like a parkrun barcode – which their Jog Leaders will scan at each session. This will allow joggers to track their activity online, and give Jog Leaders a way of keeping track of their members’ activity. If you already have a parkrun barcode, you will be able to let us know your parkrun number, and we’ll link it with your jogscotland account so you can use the same barcode for both.

What’s happening, when?

We are currently developing training guides for Jog Leaders that will show them how to download and use the app, with both video and written instructions available. We hope to start making these available to Jog Leaders in April. Jog Leaders will be able to try the app out and practice with it using parkrun barcodes before jogscotland members are allocated their barcodes.

We will then ask our members if they would like to use the app, and those who opt in will be given their barcode online. They can either print it off and take a paper copy along to their jogscotland sessions, or simply present the barcode on their phone for scanning.

If you opt in to take part, we will need to share a limited amount of information about you with parkrun – your name, postcode, sex, age and previous activity history (the latter only for newer members who completed this section on the online membership form).

Jog Leaders will then use their phones at the beginning of a jogscotland session to scan the barcodes of joggers in attendance, and can later upload the information to our system.

The data we gather using the app will be invaluable in proving all the amazing work you’re doing, so we hope as many of you will enjoy using it as possible! jogscotland magazine

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Elite Field Historic Capital City Superb Course A Great Run!

SUNDAY 23 APRIL 2017

10 MILE & 5 MILE DISTANCES ENTER NOW AT GREATRUN.ORG/EDINBURGH stride jogscotland magazine

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jogscotland start areas at Great Run events We’re delighted to announce the full schedule of dedicated jogscotland start areas at Great Run events this year.

These provide a great way to kick off your race, gathering with other jogscotland members from all over the country and heading over the start line together with a special shout-out from organisers. There will be dedicated jogscotland start areas at the following events and distances in 2017: · Great Edinburgh Run – 5 mile event · Great Women’s 10K · Great Aberdeen Run – 10K event · Great Scottish Run – 10K event The first jogscotland start of the year took place at the Great Winter Run in Holyrood Park on 7 January. Lots of groups were represented, including the Galavanters, Jog Peebles, Jog Larbert, Cardrona Runna-gades, and even a fartravelled member of jogscotland Kintore!

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Ten stone lost

– ten kilometres gained

Carlene Clifford felt sick with nerves at her first jogscotland session, and cried as she walked back to cool down. But when she found the whole group supporting her, she found the confidence to keep going back. She’s now more than ten stone lighter, training for a 10K – and about to launch a jog group of her own to help others follow in her footsteps.

My weight gain really began in 2006 when I fell pregnant with my first born. I struggled to lose the baby weight and two years later I was pregnant again. I lost a couple of stone in a couple of months in time for my wedding in 2010 but by the time our honeymoon came round seven weeks later I’d put that back on and some more.

Fast forward another couple of years and I was pregnant again and I’d really piled the weight on. By the end of 2014 I was just shy of 23 stone and I felt disgusted, embarrassed and extremely self-conscious. There’s very few photos of me in these years because I was just mortified at who I’d become and I didn’t want to look at those photos.

In 2015 I decided this was it – I was going to shift this weight. By October I’d lost 4.5 stone just through changing my diet, eating smaller portions, from a small plate, concentrated on eating, chewing lots and thinking about what I was eating, drinking half an hour before I ate and not drinking when I ate.

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I then decided I really needed to start exercising as I’d hit a kind of plateau where I wasn’t gaining but wasn’t losing either so I joined a jogscotland beginners group called the Galavanters. It was run by the lovely Arlene Botha, and everyone there was encouraging and very supportive.

The first night I was so nervous and felt sick, we were to jog 30 seconds and walk 30 seconds ten times. I couldn’t jog the 30 seconds, not once, I was gutted and I cried with embarrassment all the way back to the cool down, I thought everyone would be laughing at me and looking at me - but no one was, everyone was so supportive.

At home I cried some more but was encouraged by my husband, Craig, to go back.

That week I tried going out by myself to get a bit practice in before the next Tuesday came. One minute jog this time, I managed it, slowly - very slowly - but I managed it.

I wouldn’t say I was jogging but I definitely wasn’t walking. Next week two minutes!

This time I had a lovely girl, Kirsty, jog with me at the back and kept me going, kept pushing and pushing and I got there every time, week after week another leader would run with me at the back, keeping me going keeping my spirits up.

Week 10 was amazing, 15 minute jog non-stop and I bloomin’ well done it!! What an achievement. It was Christmas week and we got a wee chocolate each and I was presented with a Galavanters T-shirt. I was so chuffed and proud of myself I couldn’t believe I’d done it.

A few months later Arlene asked me if I’d like to be a Jog Leader! How amazing, a Jog Leader – the people who had who had helped me so much to get to where I am with my running –and Arlene thought I’d make a great one. Eventually I agreed and did the course in November 2016.

I’m training to run a 10K race in Edinburgh in May which will be an incredible achievement for me. I’m also setting up my own running group, Selkirk Striders, in my home town, another fantastic achievement for me.

To date I’ve lost 10.5 stone and I feel amazing. My confidence is still growing, but I feel like a different person.

Anyone ready to change their life for a better future, all I can say is - go for it, give it a shot. I never in a million years thought I’d call myself a runner but here I am, age 29, a runner! jogscotland magazine

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Challenge Series 2017 The jogscotland Challenge Series is back for 2017, with a series of events that we particularly recommend for joggers of all levels. Each year, we partner with event organisers to promote events that we think particularly embody the jogscotland ethos – inclusive, fun and friendly, celebrating achievement at all levels.

We’re delighted with a new addition to the series this year – Glasgow FrontRunners OUTrun, a five mile race in Kelvingrove Park.

Glasgow FrontRunners are one of Scotland’s largest LGBT+ friendly sports clubs, and the OUTrun has become their flagship event, taking part on the same weekend as Glasgow Pride. We are delighted to include the event in the Challenge Series and help promote it to the wider running community. It is open to all joggers regardless of gender, sex, sexuality or age, and we encourage everyone to go along and enjoy the wonderful atmosphere on the day.

Richard Allwood, Glasgow FrontRunners’ Running Events Organiser, said: “It’s tremendous that OUTrun is being included in the jogscotland Challenge Series for the first time. We have strong representation from the LGBT+ community but the really good thing about OUTrun is that it touches the wider community and beyond. In previous events, we have attracted other run teams and pockets of the community who haven’t run with us before.”

We are also welcoming back to the Challenge Series some tried-and-tested favourites.

The series kicks off on 23 April with the three mile Run Balmoral Wee Trail Race.

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This year marks the 20th anniversary of Run Balmoral, with around 5,000 runners expected at the Royal estate for a weekend of events which also include the testing 15 mile trail race and bike/run duathlon.

On 14 May we move to Drumpellier Country Park in Coatbridge for the Monklands 5K, run by our partners North Lanarkshire Leisure. This flat 5K route is part of a fun day of events for the whole family, from toddler dash up to half marathon.

We join Glasgow FrontRunners for the OUTrun in Glasgow on 19 August, and on 27 August return to the Hawick 5K, organised by Teviotdale Harriers. With a small field and a friendly feel, it’s a perfect day for those wanting to try their first event in a supportive atmosphere.

On 17 September we join Live Active Leisure for the jogscotland Challenge Pitlochry 5K, held on the same day as a 10K distance, with a tremendously scenic route for both races.

We move to Inverness on 24 September for the River Ness 5K and 10K. These, the largest runs in our series, take place on the same day as the Loch Ness Marathon, with a buzzing event village on site making sure there’s a sense of occasion for all.

We finish up with our traditional Christmas Cracker 5K on 3 December at Broadwood Stadium in Cumbernauld – Santa suits at the ready for everyone launching their festive season with a touch of fancy dress.

Keep an eye on jogscotland.org.uk for details of how to enter each event - we’ll see you at the start line!

Get the dates in your diary!

Hawick 5k

27/08/2016

Run Balmoral Wee Trial (3 Miles) 23/04/2016

Pitlochry 5k

17/09/2016

Monklands 5k

14/05/2016

River Ness 5k & 10k, Inverness

24/09/2016

OUTRun

19/08/2016

Christmas Cracker 5k 03/12/2016

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Level up We all know the nerves that can accompany your first ever jogscotland session. As Brian Paterson found out, those feelings can also creep back as you get fitter and find yourself moving into faster groups. But – just like beginners’ nerves – the feeling soon passes, as he explains…

Much to my amazement, I am approaching 1000 miles run in just over a year, and thought it might be nice to recount my experience of being a member of Jogscotland Hazlehead.

As an overweight 45 year old who couldn’t run a bath, I am the first to admit I had never been in the slightest bit inclined to go running. I was not athletic in school and this transferred to adulthood just fine, but for a couple of reasons I decided to go along to the group and see just what it was that so gripped my wife Kim about it.

She had been running for a few years already and is a leader at our group, and whilst waiting for her to complete her first marathon at the Baxters Loch Ness weekend, part of me decided that I might as well be doing something too. Four hours is a long time to hang about being disinterested and indeed I had watched the various events coming over that line and considered that perhaps it wasn’t beyond me.

My introduction to jogscotland in 2015 was on a dark frosty October night in ill-fitting clothes and even less well-fitting trainers but off I went with our beginners group and a monster was born. I don’t know if there was an element of natural

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But here’s the rub, each time I took the jump and despite struggling at the beginning, with the expert guidance I gradually started to find it comfortable, not all of the time, but the fear dissipates. By the end of last year I was being nudged again to go for a group that runs 7 or 8 miles in an hour! Me, the wee chubby guy who a year ago had only just managed my first 3.5 mile run? Surely not? Those same fears jumped up again, not necessarily about the ability, by now I knew I could do more than 6 miles in the hour, but you look up and fear holding folk back. Again that is in your mind, they want you to progress too.

I can honestly say that in every group I have moved up to, the leaders have been welcoming and excellent at giving you the encouragement you need, likewise the other runners all have snippets of their experiences which you can learn from and they are perfectly happy to regroup for you and encourage as they do so.

Sometimes you have a race or a training run at the weekend which means you want to drop down a group or two and have an easier run, that is fine, but you need to remember to run at the pace of the group you go to.

I aim to assist the leaders almost as much as they assist us, take personal responsibility for how far I want to go on any given night and join the appropriate group. I try to be aware of what is happening around me, make the jog leaders job as simple for them as it can be, remember they are there because they are passionate not only about running but about making you the best you can be.

I can only express my sincere thanks to all of the leaders at Jogscotland Hazlehead, it has been a fantastic year and a bit and I look forward to wearing the colours with pride at many events to come and improving to the best of my ability as I do so.

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North East jogscotland Quiz Night

By Alan Millar of Queen’s Cross jogscotland, Aberdeen A rare chance for jogscotland members to meet one another not wearing Lycra, this brand new event was a roaring success!

After toying with the idea of organising this for some time, and speaking to members of other jogscotland groups at race days, I decided late last year to take a gamble and go ahead with the Inaugural North East jogscotland Quiz Night - and contacted Jog Leaders from as far north as Peterhead down to Laurencekirk.

I took the decision not to make it an official fundraiser as I felt that so many jogscotland members already do so much for so many different charities and I wanted the focus of the evening to be about having fun and mingling with other groups in a non-Lycra environment – people who you’d probably met several times before on the

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start line, but had never spoken to beyond the cursory “best of luck”. Anything raised once all the costs had been covered could be donated to the charity of the winning team’s choice – but I thought that could be somewhere between £50 to £100.

The venue had advised a maximum number of 100 which I thought was way more than I’d need. I don’t know exactly what I was expecting, but I was blown away by the support the quiz received. With well over 110 jogscotties from 10 local groups and a few last minute call-offs we were packed to the gunnels!

I can’t thank the different groups enough, it was an absolutely fantastic night and our “non-fundraising” event raised £860 after donations flooded in to the raffle from several of the groups and a couple of the local running shops.

The winning team – from the Rosemount jogscotland group – asked that the money be split between The Alfie Milne Trust, Bloodwise, Archway and the Aberdeen Royal Infirmary Maternity Hospital and these charities have now received £215 each.

There’s plenty space on the trophy for a good few more years and I’m already planning Quiz Night number two for February 2018 - watch this space for details! jogscotland magazine

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Siggy’s story by Siggy Hunter Within weeks of giving birth to her son, Siggy was diagnosed with breast cancer. Treatment made early motherhood even more gruelling than usual, but as she recovered, she discovered a love of trail running that has helped her regain her confidence and love of life.

My world changed dramatically during the winter of 2008/2009. On 21 December my son, Innes, was born and my husband Richard and I were delighted to bring him home two days before Christmas. We ate our Christmas dinner about 10pm as we adjusted to life as brand new parents!

There was a hospital appointment looming though, as I had found a breast lump while pregnant. My GP had reassured me it would be OK to wait until after the birth to investigate. On 15 January it was confirmed that my lump was cancer and surgery would be needed the next week. There followed another operation to remove lymph nodes, eight rounds of chemotherapy and five weeks of radiotherapy.

Innes’s first year was a completely exhausting routine of hospital appointments, GP appointments and packing to stay at relatives’ houses so I could get some rest.

During pregnancy I had run a 10K and cycled and swum and walked up hills. Now at the age of 38, I was bloated with steroids and drugs that come in a bag with a skull and crossbones on; plus additional drugs to counteract the side effects of those drugs. It was not how I had imagined the dreamy days of maternity leave to be.

However that was then and I have been lucky to make slow but steady progress since. As my son has grown, so have my confidence, my hair and my energy

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levels. I am currently on yearly check-ups and a daily anti-oestrogen treatment as a preventative measure. One surgeon suggested he would hope to see my demise only as a geriatric or in another NHS department. Black humour features a lot in our lives! Cancer takes its toll on all the family though, so I am eternally grateful to Richard for doing whatever was needed to get us through.

However, I was most proud when he joined me for the Moonwalk in June 2015, for which we raised £1,500. He wore a dusty pink T-shirt, which said “Walking for my wife, walking for life”. Again in the dead of night in horrible conditions, he was by my side and we battled through it together.

I thought that was the last piece of the cancer jigsaw puzzle. I had given back in a small way to the cancer community and had regained a certain level of fitness and stamina.

But this winter my fitness has moved up a level since I saw an advert for guinea-pigs for a trainee running coach. Something made me get in touch and the world of trail running opened up!

I met Jo Cunliffe and her jogscotland group on a Friday night in September. Our group is a real mix and Jo suggested we enter the Glentress Half Marathon (pictured left) in February as a target. We go out in all weathers, usually in the dark with head torches.

Running with this group has taught me so much, from footwork over obstacles to running up hills; from training schedules to improving balance. The group is supportive and friendly and Jo is always there with an answer or to encourage us to get out. The hills that surround us are beautiful; the air is clear and once you start looking, there are trails everywhere. It makes me feel young to be dodging tree roots and getting covered in mud. I have been given a second chance at life and if running can keep me healthy and energetic physically and mentally then I intend to keep doing it for as long as I can.

Inspired to try trails? Turn the page for an introduction to trail running from Siggy’s Jog Leader, Jo Cunliffe!

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Take it to the Trail Inspired by Siggy’s story on the previous pages? Jo Cunliffe is Siggy’s Jog Leader and coach. She leads Peebles Runna-gades and Cardrona Runna-gades, with sessions including a dedicated trail running group, and a six week Try Trail block with technique and trail runs. Here she introduces us to the joys of the trail, with a few top tips for those of you wanting to give it a go!

There’s something incredibly primal about trail running - it’s just you and nature. It brings out a real childlike playfulness that almost gives you permission to behave like you did when you were six.

Running through mud, jumping over tree roots, dodging branches, sloshing through streams or trotting along a beach without a care in the world. The nature of the terrain demands your concentration, not knowing what’s around the next corner, leaves little time to worry about the stresses and strains of everyday life.

Surrounded by wildlife, taking in the scenery, breathing in the fresh air - a world away from pavements and pollution. There’s no stop starting for traffic lights or dodging cars and crowds. With so much variation in trails from parkland to forest paths, to open moorland and mountain tops there are views a-plenty, you could run the same track everyday and it’ll not be the same twice. The weather and seasons ever-changing.

Trail runners are frequently seen enjoying a snack at a beautiful viewpoint, camera in hand. Sure, there’s a competitive side to trail running where people race and train to improve their times but there are just as many, if not more, simply enjoying the experience. I often revisit trails where I have seen deer, birds of prey or have found an interesting ‘obstacle’ that’s just fun to play on.

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Technically challenging in a different way to road or track, you need to learn to love hills! My beginners ‘Try Trail’ sessions include techniques and drills for running uphill, downhill, over obstacles, changing pace and direction.

The varying and generally softer surfaces on the trail, lessens the impact on the body. This makes overuse injury less likely, strengthens ankles, knees and core. You can expect to run 20% slower on trail but you’ll use more energy. This gives a great effective workout.

We are so lucky in Peebles to be surrounded by beautiful countryside but you can find trail even if you live in a city. To get started you can simply go off the Tarmac paths in your local park, run on the grass and through the trees.

Forest parks are also great and you can usually find routes by following signposted walks. Just use the route description on the map as a guide. Start small and build up. You don’t have to be incredibly fit to enjoy the trails (but you’ll notice your fitness improve pretty fast!)

The endorphin rush can be amazing and there’s nothing better than a hot shower when you get home to wash off all that mud!

Top Trail Tips • Y ou can start with your grippiest road shoe but trail specific shoes are important on muddy, wet and rocky trails. A wicking base layer will help keep you warm when you stop to admire the views. A breathable jacket will kep you dry and stop the wind and once you increase you distance, a wee back pack for your kit, drink and snacks are pretty essential.

• B e prepared! Carry map, ID, mobile phone and small first aid kit. If you’re going out alone or far off the beaten track, let people know where you’re heading and when you plan to be back.

• F uel up. You’ll burn more calories per mile than you would on road, so take water and snacks appropriate for your route.

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Jogging along by David Syme Faster? Not any more…

On 18 Feb of this year Laura Muir of Kinross achieved a new UK record of 2 minutes 32 seconds for the indoor 1000m race. The news of this result was received with joy in Britain in recognition of Laura’s performance in the spirit of the Olympic motto: “Faster, higher, stronger.”

Well done, Laura!.

Next month I will take part in a 10K race when my aim will be more modest. I will try to complete the distance in a time which I consider respectable.

The great thing about taking part in a running race is that you don’t need to have the aspiration to win it. Runners well behind the winner might punch the air in triumph if they achieve a “PB”, or personal best time, as they cross the finish line, whereas a runner who finished several minutes ahead of that one can appear dejected, with a poorer than expected time. For those of us with no ambition to break records, speed is relative and performance personal.

The passing of the years makes the PB difficult to beat, so what motivates the ageing runner? Best in Age category is a new challenge. Some men and women of 60 might feel despondent at reaching this age milestone, but if he or she is a runner.....well, there is a chance of a podium finish in the over 60s age group! Sadly for me there are many wiry, dedicated runners of my vintage who make such glory a slim prospect. So why do I still take part in running races? There is the buzz,

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the adrenalin flow of competition, the fun of being with like-minded others, the reassurance that runners come in all shapes and sizes, and there is the personal goal I will set myself. I will try to cross the line within 60 minutes. For the past 5 weeks I have been out running in the early morning, motivated by the challenge of the race.

Whether I achieve my personal goal or not I will receive the same cheap medal on a ribbon and the same simple goody bag as the winner. There will be bottles of water, bananas and running-related “freebies” for all finishers, and the rest area behind the finish will be loud with lively chatter. We are all bonded in a love of running, old friendships are renewed, new ones forged. Speed is not our common interest, it is taking part. Far from striving for “faster, longer, stronger” I belong to the bunch at the back, for whom speed is as long as a piece of string. In a recent race I saw a runner of my ability wearing a T-shirt which had a message on the back: “If you can read this, I’m not last”. I laughed at that, but I remember that the person coming to the finish last is rewarded with the loudest cheer of the day. My turn will come....

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.

If you’re going to put yourself through hell, you might as well do it in heaven.

24.09.17

Marathon | 10K | 5K | Wee Nessie lochnessmarathon.com GUARANTEED MARATHON ENTRY AVAILABLE NOW

jogscotland magazine The Event Frontrunners

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Name: Dawn Thomson Weight before: 14 stone 5½lbs From: Reddingmuirhead, Stirlingshire Dress size before: 16/18 Age: 40 Weight now: 11 stone 8½lbs Profession: Dental hygienist Dress size now: 12/14 Class Manager: Lynn Watson 2 stone 11lbs LIGHTER!

I wasn’t going to be ‘fat at forty’ With a significant birthday looming, Dawn Thomson decided she didn’t want to be fat at forty.

The busy working mum-of-two vowed to lose the extra weight she’d gained as a birthday present to herself.

“After having my son in June 2014, the weight just seemed to creep on gradually until one day I was looking in the mirror and noticed how big my face was and that I could no longer see my collarbones,” says Dawn.

She decided she was ready and able to give the time and commitment needed to lose weight and joined Scottish Slimmers and start exercising regularly.

By the time she was blowing out the candles on her cake in Tenerife, Dawn was well on her way to reaching her target weight.

“I really noticed the difference when I was wearing a bikini on the beach. I felt fantastic.

“I changed my eating habits and enjoy regular, healthy, balanced meals with my family and even started walking and cycling more.”

Now nearly three stone lighter, Dawn is bursting with energy and loves to go out cycling , walking and sometimes even jogging with her two children, Jessica, eight, and Blake, two, and husband Alex.

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

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Lemony chicken and beans 9 Checks 0g fat

Serves 4

Directions 1 S pray a deep frying pan lightly with oil and place over a low to medium heat. Cook the onion, stirring occasionally, for 8–10 minutes, until softened.

Ingredients spray oil

2 Add the chicken breasts and cook for about 6 minutes until browned on both sides.

1 onion, chopped 4 x 100g skinned chicken breasts 2 x 400g cans cannellini beans, drained 500ml good chicken stock grated zest and juice of 1 lemon a few sprigs of oregano, tarragon or thyme salt and freshly ground black pepper a few sprigs of parsley, chopped

3 S tir in the beans and then add the chicken stock, lemon zest and juice and herb sprigs.

Turn up the heat and bring to the boil.

4 As soon as it starts to boil, reduce the heat and cook very gently for 15 minutes until the chicken is cooked through and the liquid has reduced and thickened a little. Add some ground black pepper but taste before adding any salt – you may not need it.

5 Remove the herb sprigs before serving, sprinkled with chopped parsley. Serve with No-Check baby carrots and green vegetables.

Stride Special Offer Join

FREE today

● Take this voucher with you to any Scottish Slimmers class before 30th June 2017 to claim your special offer. ● This coupon entitles you to join any Scottish Slimmers class FREE! (pay weekly class fee only).

Code: 547287

Call free 0800 36 26 36 or visit scottishslimmers.com

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Step into spring with Women’s Running!

Let Women’s Running magazine help you make the most of your training time with the April issue, on sale now.

Race your best marathon: Use part two of our Big Marathon Challenge training plans to get you ready for race day, whether you’re a beginner, a sub-four-hour hopeful or looking for a speedy 3hrs 30mins finish.

Stretch yourself: Learn the eight basic moves you should do to stay supple, strong and injury free.

Find your new runner’s high: Head to Britain’s beautiful mountains for a race experience you won’t forget.

Buy the right shoes for you: Start the search for your next pair of running shoes with the Women’s Running Shoe Guide.

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’ , run out es to Sun out strategi Simple out the door get you

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APRIL 2017

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Chile

The April issue of Men’s Running magazine is your go-to guide for the latest news, reviews, in-depth features and race reports.

Our lead feature takes you on a tour of the Chilean wilderness, as we report on the Zolkan 4 Days race: a multistage ultramarathon through the heart of Patagonia.

Our Shoe Guide is a comprehensive round-up of the latest ess fancy dr Run in your core then road running trainers on the market.

Streng last forever ur kit Make yo Resident coach Martin Yelling reveals the tiny changes all runners can make for huge performance benefits. And, if you’ve ever thought of racing for charity, our tongue-in-cheek guide to running in fancy dress tells you all you need to know (hint: mankinis inadvisable). Happy running!

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FORWARD

Try Men’s Running totally FREE

ighter nights, warmer days, intermittent downpours, yep spring is here and with L this particular new season comes new goals and – thanks to our round-up of science and soothsayers – some new thinking on how to raise your running game.

“Spring time means being able to get outside for longer, more enjoyable runs, starting new goals, shedding any winter excess and taking your running to another level,” says Rory Coleman, ultrarunner, coach and author of A Rebel & A Runner. “Runners of all standards should take advantage of the longer days to do longer runs – doing so will strengthen muscles and tendons and build stamina.”

1. RESISTANCE IS FERTILE

Go to www.freemrmag.co.uk to claim your FREE copy today or call 0845 286 3067 and quote ‘Runner’

Adding resistance training to your running routine – using your bodyweight or dumbbells – can improve running strength and economy, according to studies published in the journal Medicine & Science in Sports & Exercise. “For novice runners especially, strength and conditioning is important to prevent injury and address weaknesses while also offloading muscles that get worked hard when running: quads, hamstrings, calves,” says Steve Mellor, specialist trainer with Freedom2Train.

In the recent study athletes given drills including pull-ups, squats, bench presses and deadlifts scored higher in tests of peak speed and running economy than runners who shunned strength training. The trick is to do the weights before the run. A follow-up study in the Journal of Strength & Conditioning Research found doing them the other way round had a negative impact.

44 mensrunninguk.co.uk • April 2017

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An arsenal of new science, coaching tricks and energising tips designed to boost your running performance for the season ahead

2. FIND YOUR LEVEL

Having a goal in place is a great motivator, but it pays to check you’re on track for it. “As you plan your training, find a race or two early in the season and treat it as part of the master plan,” says Rory Coleman.

“Focus on getting your pace right, pushing yourself more than you would on a solo session but not overstretching yourself too soon.”

4. RU FROMN AWAY WORK

Let sprin g be the around your work catalyst for structured rise in ing day the help you process. Lunc – and you couldtraining h-tim retain sales targe vital inform e or post- get a pay work runs have found ts, office party ation – colleg e lectu can gossip . The rise is believ res, ed to boos in cortisol – US researcher s t the mem levels durin brain, accor g runni ory ng in bed-t ding to a recen branches of the ime Cognitive read of choic t study publi shed e this Systems Research. month,

3. LIGHTEN UP

It’s not just the evenings and mornings that’ll be getting lighter through the new season. If you’re looking to develop muscle strength in your legs and feet, then adding variety to your running shoes by using a lighter pair could do the trick. According to research from Hong Kong Polytechnic School, wearing minimalist shoes – with zero heel-to-toe drop and no midsole cushioning or arch support – makes greater demands on the leg and foot muscles.

In a University of Colorado Boulder follow-up study, runners expended more energy the heavier the shoe – about 1% with each 3.5 ounces of extra weight

Words Rob Kemp Photography istockphoto.com

@mensrunninguk

April 2017 • mensrunninguk.co.uk 45

29

Exercise guide:

Tricep dip In each edition of Stride magazine, we bring you a simple guide to exercises you might like to incorporate into your fitness routine. They’re designed to help your strength and/or flexibility, which will improve your running and reduce your risk of injury.

The tricep dip will help strengthen the back of your arms, giving you that little bit of extra power when you need to push yourself harder – especially useful as you’re tiring towards the end of a long run, when running up hills, or for a sprint across the finish line at an event!

• Use

any solid object as a prop – a chair, a bench, railing etc.

• Place

your hands well onto the surface, just wider than shoulder width apart and grip firmly.

• Start

with straight arms.

• S coop your tummy in.

• B end your arms so that your bottom lowers towards the floor. You’re aiming for a 90° bend, but if you can’t manage that to start with, that’s fine – work up to it over time.

• Keep

your elbows close to your sides – not out like “chicken wings”.

• Straight

your arms again, returning you to the start position.

• When

you start this exercise you can keep your feet tucked under your body to support your weight.

• A s you become stronger, as well as increasing the depth of your dip towards 90°, you can move your feet further from your body, until you are dipping with your legs straight, pivoting on the heels.

• After

each repetition, check your posture – arms tucked in, tummy tucked - remember – it’s better to do one perfect dip than ten with poor form.

30

Race Directory There’s an event for everyone, go to www.jogscotland.org.uk/news-and-events for full details.

Events in red are part of the jogscotland Challenge Series 2017 5 March Cambuslang Harriers Down by the River 10K and 3K races Nairn 10K and Fun Run Arbroath Smokies 10 mile Lasswade 10 Mile Road Race Meadows Marathon (Edinburgh)

12 March Inverness 1/2 Marathon & 5K Fun Run Strathearn Trail Series Methven, Perthshire Gartmorn 6, Alloa 18 March Newtonmore 10 Mile Road Race Congrie Conga Hill Fun Run Chapelgill Hill Race Newburgh Beach Bash

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Free parkrun events (5K) every Saturday at 9.30am

19 March Errol Fun Run Alloa Half Marathon 26 March Moray Road Runners 10K 22 & 23 April Run Balmoral – various distances including 3 mile Wee Trail 23 April Running Sisters 5K, Crombie Great Edinburgh Run 14 May Monklands 5K

Aberdeen Ayr Camperdown (Dundee) Drumchapel Dunfermline Edinburgh Eglinton Elgin Ellon Falkirk Ganavan Sands Greenock Hazlehead (Aberdeen) Inverness

Kirkcaldy Linwood Livingston Perth Pollok Portobello (Edinburgh) Springburn (Glasgow) St Andrews Stonehaven Strathclyde Tollcross (Glasgow) Victoria (Glasgow) Vogrie

Junior parkrun events (2K) for four to 14-year-olds every Sunday at 9.30am

Dumfries

Rouken Glen

Helix (Falkirk)

Stirling

Perth

Strathmartine

Prestwick Oval

Victoria (Glasgow)

Find out more at parkrun.org.uk jogscotland magazine

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Cool down

by Sue Gyford It’s been a time of mud, friendship – and more mud – for me! As I mentioned in the last edition of Stride, myself and a group of pals have spent this winter training for the Glentress Trail Half Marathon. We teamed up to raise money for a charity called Free to Run, which helps women and girls in places like Afghanistan and Iran to go out running, and take part in other outdoor adventures like ice skating, hiking and cycling.

Of course, getting to the start line was not just about the training - there are so many more pieces to the jigsaw. We all had to make it to race day fit, uninjured and not full of the cold. We had to beg our friends and families to sponsor us, with the aim of raising £2,000 between us. We had to all make it down to Glentress on time, on the right day and having not forgotten our trainers! (Sadly one whole family of supporters came to cheer us on – but arrived a week early. We received a photograph of the kids in the car holding up the signs they’d made to cheer us on as they drove home again!)

There was one other thing we had no control over – the weather. As the day of the race approached, we all had eyes on the weather forecast.

And then we wished we hadn’t. Storm Doris was due to be doing her worst, with winds up to 40mph and rain forecast for the morning of the run.

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We all made it on time (though never actually all made it into the same photograph at once – herding trail runners is like herding cats!). We all had our trainers. One of our team had a terrible sore throat but gamely ran anyway. And the weather? Well, it was both better and worse than we could have imagined.

For much of the route we were tucked into the safe shelter of the dense conifers that lined the hills. The woods closed in so tightly around and above us that it was impossible to imagine what was going on in the wider world, until we emerged into a clearing to discover that – Oh! It was raining! Or sleeting!

What we couldn’t have prepared for were the conditions underfoot. Photographs taken the day before on higher parts of the route looked like they’d been taken in the Alps, with deep, fresh white powder everywhere. But by race day, with the temperatures around 10 degrees, it was melting fast. The rockier trails had turned into deep streams of icy water. The softer ones were quagmires of peat and clay, so deep and thick it was impossible to try and squelch through them without laughing at the insanity of what we were doing. On a hillside. Surrounded by snow. Knee deep in mud. For fun. Brilliant.

After just over three hours of this joyful insanity, I pounded my way along the final downhill back to the finish. I was the last of our group to finish – something I highly recommend, as it means you get a really big support crew cheering as you arrive! I could hear my name being shouted everywhere, there were more cameras than I could possibly look at, and a ready-made gaggle of friends to compare notes with once I’d caught my breath.

In a day full of surprises, as we celebrated together, the sunshine even came out!

Our fundraising had soared way past our goal (last count £2,700), and as we sported our team T-shirts and popped the bubbly, we felt very proud of ourselves.

I walked away with a bag full of muddy kit, a glow of pride – and a reminder that the only thing you should expect in this world is the unexpected. But the joy of running with friends, of connecting with other runners, both at home and further afield, is worth every surprise along the way. jogscotland magazine

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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!