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the jogscotland magazine | Winter 2016

Annual Awards – meet the winners! Running with Addison’s Disease Join jogscotland start waves in Edinburgh, Glasgow and Aberdeen Exercise guide – the press up Plus… the best winter running events for your diary



jogscotland: running has never been so easy! Whatever your age, whatever your ability… Morning, noon and night… Towns, cities, villages… Schools, workplaces, woodlands, parks, beaches… Running, jogging, walking… or call 0131 539 7341


jogscotland magazine| Winter | Winter 2016 jogscotland magazine 2016


contents Warm-up: Neil Scott News and events Exercise guide - press up Great Scottish and Winter Run Start Waves Serious JAPES at the Great Scottish Run Inspiration: Running with Addison’s Disease jogscotland Awards 2016 jogscotland Challenge Series Women’s/Men’s Running Scottish Slimmers A jog or a gin!? Race directory David Syme - Jogging along Cool down

5 7 9 11 12 14 18 22 24 26 28 30 31 32

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

sponsor and funder

Front cover – Great Winter Run photoshoot, by Jeff Holmes. Design:

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Meet the Jog Crew

Jo Stevens

Sue Gyford

Billy Mitchell

Membership Development Officer

Digital Communications and Press Officer

Project Manager (parkrun app)

jo.stevens@ 0131 539 7341

sue.gyford@ 0131 539 7350

projectmanager@ 07801 634198

Carol Robison

Joanne Dennis

Membership Administrator

Coaching and Executive Administrator

membership@ 0131 476 7321

joanne.dennis@ 0131 476 7328

Stride – the jogscotland members’ magazine Editor: Sue Gyford

Designer: Adrian Hallam, 3-56 Media Ltd

Photographs: Front cover – Great Winter Run photoshoot, Jeff Holmes. pp4, 18, 19 – Annual Awards, Bobby Gavin p22 Hawick 5K, Alex Corbett. pp 32-33 – Afghanistan Marathon & 10K, Latif Azimi. Published four times a year by scottishathletics. Copyright©2016 Scottish Athletics Ltd.

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Warm-up This edition, we hand over to our new Jog Leader of the Year, Neil Scott, of jogscotland Haddington

Neil pictured front centre in red

I started jogscotland Haddington with two friends six years ago. I was involved with the running club in Haddington, but we were toiling for members. My wife came home one day and said someone at her work had been talking about jogscotland, and suggested that was just what we needed. So we set up the group, and it’s gone from strength to strength. It’s a great group in its own right, as well as providing a steady stream of people who’ve gone on to also join the running club and boost their numbers too. My wife, who didn’t run at all when she made that suggestion, now runs three times a week and says she doesn’t feel right if she doesn’t get out! Our members include everyone from complete beginners to people who have tackled some of Scotland’s toughest races, including the 95-mile West Highland Way Race, 53-mile Hoka Highland Fling and 43-mile Devil o’ the Highlands. I’m proud of all of them. When we started the group, we sat down and agreed that however the group developed, we must always cater for a new person who comes along, the person who jogscotland magazine


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Warm-Up continued says “I’m not good enough to run” – we try and create an atmosphere where we say “Yes you can – if you want to do it, we’ll support you and we’ll pass on our experience.” I love seeing people come along as beginners and watching them improve. You just glow inside, watching it happen. You’ve got guys saying “I can’t do 5K” and then you see them get up and do it. I feel particularly lucky to still be running the group, because I had a stroke in 2014. I temporarily lost my sight, and was unsure if I’d ever be able to run again. I think the first thing I said to my doctor after the stroke was “Can I run?” He said that my blood pressure was fine and it was a one-off incident. I walked out of the stroke unit after only a week, and thought “I’ve had a bit of luck and I’m going to make sure I help other people”. So I’m still Jog Leading - I just keep a steady pace and don’t go racing off. I was amazed to receive the Jog Leader of the Year Award last month. A whole group of us went along to the awards ceremony, and had a great night (see page 19). It was quite amazing when they read my name out as the winner - little me doesn’t get awards like that! I like my sport, and I knew who Guest of Honour Derek Redmond was, Brian Whittle, Laura Muir – but it’s usually just being on the periphery, and then I’m going up to get my award from Brian Whittle and Laura Muir’s getting her Athlete of the Year Award the same night – it was just bizarre! It’s a huge sense of achievement, and it’s for the group, it’s not really for me.


News and Events Christmas Cracker!

The jogscotland Christmas Cracker 5K will take place at Broadwood Stadium in Cumbernauld on 4 December. Get a team together or go it alone to walk, jog or run the course and get into the festive spirit – entries to the 5K receive a Santa suit! Also on the schedule are three distances of Santa dash for children, with a Santa hat for all participants. The Christmas Cracker is the final event in the jogscotland Challenge Series 2016, with people of all abilities welcomed. Spina Bifida Hydrocephalus Scotland will be the registered charity for the event. Entries and information at

Rainbow Laces jogscotland groups all over the country have been showing their support for Stonewall Scotland’s Rainbow Laces campaign, which aims to take a stand against homophobia in sport. Around 1600 pairs of laces were sent out 90 different jogscotland groups who requested them, so their members could lace up and show the warm welcome they offer LGBT joggers. Groups then used the #RainbowLaces hashtag to post photos of their laces to social media, with our facebook and twitter feeds lighting up all the colours of the rainbow! jogscotland magazine


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News and Events continued

Quiz night We’re delighted to hear that Alan Miller, a Jog Leader with the Queen’s Cross group in Aberdeen, is organising a pub quiz for jogscotland in the North East! Groups all over the region will enter teams of up to five people, to go head to head at Mannofield Cricket Club in Aberdeen on 17 February. Although not an official fundraising event, any surplus money will be donated to the charity of the winning team’s choice. If any groups who’ve not yet entered would like to submit a team, contact Alan on or 07734662522. Tickets are £10 including stovies, and there’s no limit on the number of teams from each jogscotland group.

Brilliant bakes The world went crazy for the Great British Bake Off this year, and it seems Jog Scotties were no exception to the baking craze! We were delighted to see these beautiful cakes created for two jogscotland groups who were in celebratory mood. In Galashiels, the Galavanters marked their second birthday with a beautiful bake featuring photographs of the group in action. Meanwhile jogscotland Kintore celebrated being named Group of the Year at our Annual Awards by tucking into this brilliant cake in team colours (see pp18-21 for more on the Awards!).

There’s a new event in the calendar for 2017, with the launch of the brand new Great Aberdeen Run. The event, on 27 August, includes a half marathon, 10K, family mile and business challenge. The 10K is set to include a jogscotland start wave just like that included in other Great Run events (see page 11) so make sure you join us there! The routes will start and finish on Union Street, taking in the city’s picturesque Esplanade (pictured). Meanwhile, we were thrilled when Great Run asked if some jogscotland members would join Olympian and British 1500m record holder Laura Muir for a photoshoot in Holyrood Park, Edinburgh, to promote the Great Winter Run. The fantastic photo on the cover was one of those taken, featuring members of several of the city’s groups including Edinburgh FrontRunners and jb’s joggers.

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Exercise guide:

Press up 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.

As a runner, it’s easy to only concentrate on your legs. But building some strength in your upper body can be very useful. It’ll help your posture, and make your arms and shoulders better able to support you when you’re pushing hard up a hill, or as you tire towards the end of a run. You don’t have to be able to do a traditional press-up to get the benefit of this exercise. Begin by using a wall or railing – you can vary the difficulty by varying the height at which you place your hands. This is also a useful variation for people who might otherwise try a modified press up from the knees, but for whom knee problems make that difficult.

Key points and tips: • Y  our hands should be just wider than shoulder width apart. • K  eep the head, trunk and legs aligned – like a good “plank” posture. • Tuck your elbows towards your sides if possible. • S  tart with a small number of repetitions and gradually build up. It’s better to do one perfect press up than ten with poor posture. • T  ry the exercise with a friend watching so they can help make sure your posture is correct.

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ENTER AT GREATRUN.ORG/WINTER stride jogscotland magazine


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Great Winter Run - join us in the dedicated jogscotland start area at the Great Winter Run We’re delighted to announce that there’ll be a dedicated start area for jogscotland members at the Great Winter Run on 7 January. The 5K in Edinburgh’s Holyrood Park is a brilliant way to blow away the cobwebs at the beginning of the year, and always has a fantastic atmosphere. The jogscotland start area, just in front of the pink start wave, offers a great chance to meet other jogscotties from around the country before the race, and to toe the start line together. We’ll get a special shout-out from the organisers and the chance to tell the crowds all about jogscotland, before we all set off on the route around Arthur’s Seat. Whatever colour your race number, you can just come and join us in the jogscotland start area – at the front of the pink wave. Look out for the jogscotland banners to find the spot. We’ll see you there!


Great Scottish Run start wave

The Great Scottish Run had a dedicated start wave for jogscotland members in October. Members of jogscotland from all over the country gathered together for the start of the 10K event – it was brilliant to see T-shirts from so many groups all in one place! Don’t worry if you missed it – in 2017 there will be plenty more chances to join a jogscotland start – not only the Great Winter Run (above) but also the brand new Great Edinburgh Run 5 mile race, and the new Great Aberdeen Run!

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Serious JAPES at the Great Scottish Run

By Ted McPake

One of the things I like about running is the way it brings so many different people together; that was one of the reasons I became Jog Leader in February 2015 for Salsburgh, North Lanarkshire. I’ve ran all distances from 5K up to marathon, seen great sights and cities and, whilst I sometimes might wonder how much ‘fun’ running actually is, I have enjoyed meeting people from all over Scotland. At the Killin 10K in 2014 I met Nelson Liddle and we kept in touch on Facebook. He recently founded a social inclusion project called JAPES: Joelette and People Experiences. This year he ran across Scotland on the John Muir Way, running the equivalent of five marathons in five days (and then some) to raise money to buy a modified wheelchair – the Joelette that gave his project its name. This piece of equipment allows people with mobility challenges to experience the thrill of participating in mass running events, accompanied by a team of volunteer runners. When I read that JAPES was looking for such volunteers I had no hesitation in joining them for their inaugural outing at the Great Scottish Run in Glasgow. I love running with newbies for jogscotland, and here was a chance to run with some people who never imagined that they would be able to participate in an event like that. Ted (front left) and the JAPES runners with Pilot Alan practice before GSR 16.

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13 We met the Joelette ‘Pilots’ – Alan and Gemma, who both have Cerebral Palsy – at Pollock Park on the day before the GSR. This gave us all a chance to meet each other and to try, for the first time, running with the Joelette. The BBC sent along a film crew to cover the story – it seemed like this was big news. The day of the GSR started like any other race day; I suppose every runner experiences those pre-race nerves. The JAPES team were a little more nervous than usual, I felt. After all, this was the first time such a thing had happened in a UK race and, for me (and others), it was the first time running as part of a team. JAPES’ founder, Nelson Liddle – also an occasional runner with jogscotland Airdrie – had organised a great team of nine runners and a superb support crew on the ground to make sure everything was in place for a successful day.

The JAPES crew with Pilot Gemma and Nelson with the green bib at the front.

Any nerves soon disappeared as we set off up St Vincent Street to take on the 13.1 miles of Glasgow that lay ahead. The support from other runners and the crowds that lined the streets was fantastic. If I had to pick one highlight – well, two highlights – it was hearing the laughter of our two Pilots as we accompanied them around the course: Alan for the first half of the race, and then Gemma who took over for the second half. It was great to see ‘inclusion through participation’ (JAPES mission) taking place. The BBC obviously though so too, since they stopped us mid-run for an interview. When I watched the footage later at home I had to laugh – there I was, glancing at my Garmin wondering how the time was going and how long they were going to detain us. Old habits die hard, I suppose. But this run wasn’t about the time, it was about the experience, and I believe the runners got as much out of the whole event as the Pilots did. The smiles all round when we crossed the finish line proved that. This wasn’t just any Great Scottish Run, it was a great Great Scottish Run. If you would like to run with JAPES, or know anyone who would like to be a Pilot, you can contact JAPES via their website or by emailing Ted leads jogscotland in Salsburgh most Wednesday nights. jogscotland magazine


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Running with Addison’s Disease

By Jennifer Rooney, Erskine Jogging Buddies

London Marathon 2016 (left to right) The finishing straight. Proudly wearing my ADSHG vest and finishers’ medal. Collecting my number at the expo - I couldn’t believe I’d made it to the start line.

Four years ago I signed up to run a half marathon for Macmillan Cancer Support. It was supposed to be a one-off challenge, but I fell in love with running. I joined my local athletics club, Kilbarchan AAC, and as my fitness improved, began to compete regularly for my club. In September 2014 I ran my debut marathon (Loch Ness) and to my complete surprise achieved a time of 3hrs 40mins, qualifying for a good-for-age place at London in 2016. To say I was delighted is an understatement! However, towards the end of the summer I began to suffer with weakness and exhaustion. I was rapidly losing endurance and often felt dizzy and faint. I convinced myself it was nothing to worry about; it was most likely Overtraining Syndrome. I was completely oblivious to the fact that I was essentially a walking (and still running!) time-bomb. Finally, just as I began marathon training in November 2015, I was diagnosed with a form of the rare and potentially life-threatening condition called Addison’s Disease,

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15 a chronic, incurable condition which means that my adrenal glands have ceased to function. The adrenal glands produce essential hormones such as cortisol, a steroid hormone which controls things such as blood pressure, electrolytes, the immune system, blood sugars, basically many of the things that keep us alive and well. People with Addison’s require lifelong steroid replacement therapy and without the steroid medication can become critically ill within hours. At first, I was told to restrict my running – a concept I found extremely tough as running is my passion and my social life. Desperate to start marathon training, I found this very frustrating. Finally, on 21 December 2015, my consultant gave me the go ahead to start upping my mileage and the intensity of my training gradually on the condition that I listened to my body and was sensible in knowing when enough was enough. She warned me that running the marathon in April would be exceptionally tough, but she had given me a glimmer of hope. It was the best Christmas present I could’ve wished for. Even then, it was hard to stay positive. I tried to stick to my training plan but I quickly realised I would need to learn to adapt and be flexible because some days I felt great and others I simply wasn’t well enough to run. I often had headaches, stomach aches and felt generally exhausted and I began to seriously contemplate deferring my marathon place until 2017. That said, I wasn’t giving up without a fight. I tried to turn the negatives into positives – focussing on what I could do rather than what I couldn’t. Okay, I missed out on running the National XC Championships, but I was well enough to jog round the Glasgow Santa Dash 5K with my family instead. I found that I couldn’t cope with Zwolle (Holland) Half Marathon 2016 - my first sub-90 minute half marathon (left). With my mum at the Great Scottish Run 2016 (right).

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A smile for every finish line continued two speed sessions per week with Kilbarchan AAC and had to cut this back to once per week, but that was OK, because I joined my local Jogging Buddies jogscotland group at Erskine on the other day and made loads of new friends. Jogging Buddies caters for all abilities so I was able to run with different paced groups each week depending how I felt – everyone was so supportive. To this day I remain a proud member of both Kilbarchan AAC and Erskine Jogging Buddies. There were plenty of bad times – such as the day I nearly fainted seven miles into a run and had to phone for a lift home – but there have been plenty of good times too, and I am eternally grateful to my dad who accompanied me on his bike during my long runs to keep me company in all weathers – I loved the time we got to spend together. It wasn’t until March that things began to improve for me. My perseverance began to pay off and I finally began to feel stronger and fitter. I still had good days and bad days, but after a couple of attempts I finally reached 20 miles (the longest run of my training plan). It was only at that point that I knew for sure that I had it in me to run the marathon in April. I wasn’t keen to ask for sponsorship when I genuinely wasn’t convinced I’d make it to the start line let alone to the end! But with a month to go, I was at last confident enough that I could attempt the marathon to set up a fundraising website. Choosing a charity was easy – I was so grateful for all of support from the Addison’s Disease Self Help Group (ADSHG) which has made me feel so much less alone and helped me negotiate a very steep learning curve.

With fellow jogging buddies Gill and Stephen on the podium at our local 5k race (left). Alloa half marathon 2016 (right).

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(left to right) Finishing my first marathon at Loch Ness. Erskine Jogging Buddies at the Great Scottish Run in 2015. National XC championships at Falkirk.

I think my diagnosis made my experience of the marathon weekend even more special. The support from the charity was incredible. I was encouraged to share my story on their online forum and I was overwhelmed by the number of lovely messages I received and the numerous donations I received from people who never even knew me. It made me more proud than ever to be wearing the ADSHG vest on the day. The run itself was even better than I imagined. I ended up spending a fortune on my official photos as I literally grinned from ear to ear for every metre of the 26.2 miles! That said, I nearly cried several times, overwhelmed by the enormity of the fact that I was triumphing over my condition and that I was raising money and awareness for the ADSHG. Those lovely messages of support were in my head as I ran down the Mall and I may have shed a few tears as I crossed the finish line. I couldn’t believe that, after everything I’d been through, I’d done it! Today, I continue to have ups and downs, but the one thing that never changes is my passion for running. I have become far less focussed on finish times (although I recently ran a new 5K PB of 19.15!) and far more focussed on finish lines, and making sure I cross the line with a smile on my face. I know so many people for whom running is a real chore - a mere means of keeping fit – or for whom their competitive streak sometimes gets in the way of their enjoyment. I am so lucky in that, for me, running is a complete joy and passion. I hope that my story might inspire others to dream big – you never know what you can do unless you try! jogscotland magazine


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Awards 2016 The jogscotland Award Winners 2016 were announced at the Hilton Hotel in Glasgow on 29 October, as part of the scottishathletics Annual Awards Dinner. Our special jogscotland guests had the chance to mingle with some of Scotland’s Olympians and Paralympians, and enjoyed a hugely entertaining talk by Guest of Honour, the sprinter Derek Redmond. You can read about this year’s winners below – congratulations are also due to the rest of our shortlisted nominees, all of whom are great examples of the very best of jogscotland – read about them overleaf!

Achiever of the Year Allison Smith (Jog Stewarton) Allison is a Jog Leader with Jog Stewarton, who always puts others’ running goals before her own. Nonetheless, her own running has reached new heights this year as she tackled her first ultramarathons.

Above: Allison receives her award from sportscotland chair, Mel Young.

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A major achievement for Allison this year has been the decision to speak out about her own survival of child abuse. The personal strength she has gained from running gave her the courage to tell her family and friends, report the abuse and receive support to help her deal with her experiences, and identify as a survivor. She is now using running to help others in her position find hope – she completed River Ayr Way ultramarathon to raise funds for Break the Silence, the charity which has supported her.


Leader of the Year Neil Scott (jogscotland Haddington) Neil (pictured below left with his group) is the ‘heart’ of jogscotland Haddington, which he founded six years ago. One of his nominators said: “He just simply believes you can do it, which often means people achieve much more than they think they are capable of.” His dedication also demonstrates just how well jogscotland can support the wider running community – the group has helped reinvigorate a long-standing local running club by the addition of a large number of new jogscotland members. The group has seen some joggers go from being complete beginners to completing ultras including the Hoka Highland Fling and The Devil o’the Highlands. He is described as “encouraging, knowledgeable and selfless.” Read more about Neil in Warm Up on pages 5 & 6!

jogscotland Group of the Year jogscotland Kintore jogscotland Kintore (above right) was established around two years ago, and is run by Jog Leaders Tammy Wilson and Stephen Simpson. Many of those who nominated the group praised it as being not just a jog group, but a huge, happy family, whose members support and motivate each other. The leaders see the potential in everyone, from those jogging for 30 seconds to people planning their first marathon. With up to 90 joggers each week, the group has transformed not only the lives of its members but also the community in the small town of Kintore. Sessions are both challenging and enjoyable, with an atmosphere of encouragement, belief and spirit. It is praised as a group that “makes dreams possible.” jogscotland magazine


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Awards 2016 We received an incredible 152 nominations across all three categories this year, giving the panel a tough task to draw up their shortlists of three nominees each for our Achiever, Leader, and Group of the Year awards. Here are the other shortlisted nominees:

Ann Duthie (front, second from left), with Neil Nairn (back third from left) and his group members

Achiever of the Year

Debbie Aitken (top) and John Stewart

Ann Duthie (Fraserburgh jogscotland) In July 2012, Ann was diagnosed with both ovarian and tonsil cancer in the same week, resulting in major surgery to her neck and throat, a full hysterectomy and a bowel resection. Ann has undergone many gruelling radiotherapy and chemotherapy treatments but, incredibly, has continued to run at least once a week for as long as she can manage during treatment. She still turns up to jogging sessions with a smile and a positive attitude. John Stewart (North Ayrshire Athletics Club jogscotland) John took early retirement from his role as a secondary teacher due to issues with depression and severe anxiety. He started with NAAC jogscotland a year ago, and has not only come out of his shell, he has begun taking an active role in running of both the group and the parent club. John’s story is a prime example of how the social side of jogscotland can have an even more positive impact on an individual’s mental health than their physical wellbeing.

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jogscotland Leader of the Year Debbie Aitken (Edinburgh Frontrunners) Debbie was one of Edinburgh Frontrunners’ first Jog Leaders. As club president, she has been a tireless promoter of the group within wider LGBT circles, describing herself as EFR’s “perpetual beginner,” as she encourages others. She has achieved all this while managing chronic flare-ups of Crohn’s disease. In July, she completed a 5K race after weeks of being on a liquid and baby food diet. She is praised as “endlessly encouraging, accepting and enabling.” Neil Nairn (Glasgow Dental Hospital and School Runners) Neil is 100% committed to this workplace group – and has even been known to come into work on his days off so that members don’t miss a run. He gives incredible levels of encouragement to everyone, at every level. His motto of “we leave together and come back together” sums up his enthusiasm for getting everyone involved.

jogscotland Group of the Year

Left: STAART. Right: Kintore and Kemnay

Kemnay jogscotland Kemnay jogscotland only started a year ago with around 15 members, but has already grown to 60 members, with 12 trained Jog Leaders covering every level from beginner to advanced. Sessions are always buzzing with excitement. Nominators varied from a new mum who had lost her confidence, to a 60-year-old returning to running after a 20 year break. Members particularly benefit from the humour, kindness and effective encouragement provided by founders Laura Kirkland and Sally Wilkinson. STAART (St Andrews Adventure Running Team) STAART fosters health and ability, with spirit of genuine support and encouragement. As well as having outstanding leaders, STAART is a genuinely caring community. One nominator recalled that at their first ever race, the event was won by one member of STAART, but the entire group waited to cheer in the last member, who finished 20 minutes behind the rest of the team – having been supported the whole way round by another member. jogscotland magazine


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Challenge Series It’s been another brilliant year for the Challenge Series, with an autumn of enjoyable events large and small, up and down the country.

Teviotdale Harriers staged the Hawick jogscotland 5K Challenge on 28 August, alongside their 10K, and a 2 mile Fun Run. With a field of 60 joggers, this small but super-friendly race enjoyed ideal running weather. The event started on Victoria Road, with runners then heading through the gates into the “Jewel in Hawick’s Crown,” Wilton Lodge Park, and then out and through Hawick itself. Once across the line, they enjoyed tasty tray bakes and refreshments at the cricket club. Among the jogscotland groups taking part were the Galavanters, Jed Joggers and Team Jak. Thanks to all at Teviotdale Harriers for their hard work in creating such a successful day! In Pitlochry, Live Active Leisure continued to develop the Pitlochry jogscotland Challenge 5K this year. On 18 September, a wonderful sunny autumnal day, 60 athletes toed the start line in Pitlochry High Street, setting off just behind the ever-popular Pitlochry 10K Live Active Leisure added the jogscotland Challenge to the day’s events for the first time last year, to create a running festival, giving an opportunity for all to participate on the day. Event Manager Richard Pearson said: “We also see both events having clear links into our physical activity programs and giving our members goals to achieve in their fitness ambitions.”

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They hope to add events for children age eight years and above in future years, with next year’s events taking place on 17 September. On 25 September it was up to Inverness for the River Ness 5K and 10K races, held alongside the Loch Ness Marathon. The size of the event and the buzzing village at the finish line always make for a superb atmosphere for the thousands of participants. This year, members of Inverness and Muir or Ord jogscotland arranged to have a table in the event village so they could spread the word and encourage more people to get active with their groups – thanks to all the volunteers who worked hard on the day. The Challenge Series wraps up for this year with the Christms Cracker 5K on 4 December. This festive event at Broadwood Stadium, Cumbernauld, organised by NL Leisure, offers a Santa suit to every participant, to help everyone get in the mood! All abilities welcome, and there will be events for all ages on the day details at: jogscotland magazine


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24 in: …” was a win-w “Running y, endorphins life! p10 – and her loss, energ weight changed her body Cover

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Muscles used Bottom, outer thighs (glutes, abductors) Why do it? The muscles in your bottom and outer thighs help to keep your hips stable. They also improve your balance and running stride. Technique: • Stand with both feet on a resistance band • Cross the resistance band in front of your legs and hold the edges securely in your hands • Keep your back upright • Take 10 steps to the right followed by 10 steps to the left Watch points: Try different resistance band levels to find the ideal resistance for your strength.

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Muscles used Back thighs (hamstrings) Why do it? By increasing your explosive power, you can significantly improve your running speed. It will also help you to use less energy when you run. Technique: • Stand with your feet hip-width apart • Kick your heels up towards your bottom • Alternate as fast as possible between left and right • Aim to get your heels to touch your bottom Watch points: If your heels can’t reach your bottom, try stretching your front thighs (quadriceps).


Muscles used Calf muscles (gastrocnemius, soleus) Why do it? Weak calf muscles can lead to a variety of injuries not only in your calves but also in your knees, hips and lower back. Technique: • Sit on a chair with your toes pointing forward • Lift your heels off the floor • Slowly lower your heels back to the floor • Complete one set • Turn your toes in and complete set two • Turn your toes out and complete set three Watch points: To increase the intensity, place a weight on each leg while doing your calf raises.


Muscles used Front thigh, bottom (quadriceps, glutes) Why do it? Strong legs and glutes will help you to run faster and prevent injuries. Technique: • Stand with your feet shoulder-width apart • Keep your back straight and keep your tummy muscles tight • Bend your knees to perform a squat • Straighten your legs Watch points: Don’t let the knees go further forwards than the toes.





Perform two to three sets of 15 to 20 repetitions




Men’s Running helps men become better runners and achieve their goals

This edition - We all think we’re giving 100 per cent in races, but this issue of Men’s Running asks: how hard are you really trying? Speaking with elite athletes and psychologists, we look at whether it’s possible to push yourself further. And the answer, inevitably, yes. We also discuss the importance of lifestyle footwear. As runners, we tend to obsess about our running shoes, yet few of us give the same attention to what we’re wearing on our feet for the rest of the day. This article discusses the detrimental effect that many work shoes are having on our feet, and looks at what office-ready alternatives are out there. P.47

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Try Men’s Running totally FREE Go to to claim your FREE copy today or call 0845 286 3067 and quote ‘Runner’



When training and racing, how hard are you really trying? David Smyth meets the athletes and experts who argue you can always give more

60 • January 2017

stride jogscotland magazine


Winter 2016



s R Kelly sang in ‘Bump ‘n’ Grind’, the R&B superstar’s famous song about crosscountry running, “My mind is tellin’ me no, but my body, my body’s tellin’ me YES!” We can receive conflicting messages when racing, and it’s hard to know what to believe. Most confusingly, how can we tell that we’re trying as hard as we can when we run? If you cross the finish line and are able to chat straight away, or indeed feel comfortable enough to natter during a race, you could probably give a little more. The problem is that we don’t usually recognise that until late on. If you can summon a blazing sprint finish at the close (and most of us can – that’s the best bit, isn’t it?), who’s to say that you couldn’t have used that extra energy more effectively in the rest of the race?

“The question, ‘How can a runner tell if he has given his best effort over the full distance of a race?’ is fundamentally unknowable,” says coach and author Matt Fitzgerald, who wrote the book How Bad Do You Want It? “No matter how hard an athlete feels he has tried, he always finishes a race – or at least reaches the point where he begins his finishing kick – with a reserve of physical capacity. This is because runners pace their races based on subjective perceptions of their physical limits, and humans appear to be wired to always underestimate these limits.” You can’t win a top-level race without trying your hardest though, surely, so how do the big boys do it? I ask triathlon gold medallist Alistair Brownlee who, as a less than ideal interview mix of single-minded professional athlete and Yorkshireman, doesn’t have much to offer in the way


© Martin Scott Powell


January 2017 • 61

S U N D A Y 12 MARCH 2017 1/2 MARATHON | 5K FUN RUN “Magic event. Totally loved every minute!” 2016 Runner


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



jogscotland magazine The Event Frontrunners


stride Winter 2016


Name: Anne Marie Duffie

Weight before: 13 stone 4lbs

From: Falkirk

Dress size before: 18

Age: 56

Weight now: 10stone

Occupation: Zumba instructor

Dress size now: 10/12

Class Manager: Denise Feist

3 stone 4lbs LIGHTER!

All of the ingredients for successful slimming! Mum of three Anne Marie Duffie admits she has tried every diet under the sun. ‘I realise now I was kidding myself on. I’d lose a bit, think I looked ok and then slowly go back to my old ways and put the weight back on again,’ says Anne Marie from Falkirk. However when a friend posted on Facebook that she had got to her target weight with Scottish Slimmers Anne Marie decided – ‘I’m going to re-join.’ ‘It’s the best decision I’ve ever made,’ says Anne Marie who joined her local class in February 2014 and has lost over three stone. While Anne Marie was always active and went to local Zumba and fitness classes every week she realised she wasn’t eating the right things – and not moving enough! ‘Even though I went to fitness classes when I was overweight I didn’t sweat, I wasn’t putting 100% into it,’ explains Anne Marie. Once she started losing Anne Marie found the combination of Scottish Slimmers Positive Eating Plan and her exercise classes began to get results. ‘Within a couple of months of combining the two I could see and feel a difference in myself and as my body shape changed my confidence improved no end.’ ‘I do loads for charity, like running and Zumba classes, and sometimes when I look back it’s amazing how it has all evolved,’ says Anne Marie.

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


Winter 2016


Chicken and kale stir fry 13 Checks 2g fat

Serves 2

Here is one quick and easy way to get some of your five a day! Ingredients 180g easy-cook long grain rice (dry weight) spray oil 500g skinned chicken breast, cubed 2.5cm piece fresh root ginger, peeled and diced 1 garlic clove, crushed 1 lemongrass stalk, peeled and sliced 1 red chilli, deseeded and shredded 100g kale, shredded 100g tenderstem broccoli 1 tbsp soy sauce 1 tbsp oyster sauce grated zest and juice of 1 lime

Directions 1. C  ook the rice according to the packet instructions. 2. Meanwhile, spray a large frying pan or wok lightly with oil and stir-fry the chicken for 5 minutes until slightly browned all over. Add the ginger, garlic, lemongrass and chilli and stir fry for 1-2 minutes. 3. Add the kale and broccoli and stir-fry for 2-3 minutes. Stir in the soy sauce, oyster sauce, lime zest and juice. 4. Serve immediately with the boiled rice.



l Take this voucher with you to any Scottish Slimmers class before 31st March 2017 to claim your special offer. l This coupon entitles you to join any Scottish Slimmers class FREE! (pay weekly class fee only). Code: 544887

Call free 0800 36-26-36 or visit

jogscotland magazine


stride Winter 2016


A jog or a gin!? By Jenny Karlsson of Corstorphine jogscotland It was in the week of my new baby’s six month check-up that the health visitor mentioned she’d recently taken up running. She’s a mother of four boys and desperately needed out of the house for some ‘me-time’. She recognised I was in a similar situation, having two boys under two and a half, and said I should give it a go.

“Aye, yes sure I will,” I said as I rubbed my tired eyes (realising I was still wearing mascara since two days back). When you have small kids people give you free advice ALL THE TIME so my brain only picked up on certain type of sentences, usually the ones with “gin” in them. Later on in the week a couple of yoga friends (where I go on a Saturday to catch up on sleep) told me I should come with them to their Wednesday evening session with John. I mentioned I was worried about my fitness levels and asked if there would be gin, they reassured me that this was a good time to join as John was recovering from injury and would be taking it easy on the group.

stride jogscotland magazine


Winter 2016


This was in April this year, I have never looked back. Joining Corstorphine jogscotland has changed my life. I know that sounds naff, but it’s true. I don’t need to write in Stride about the physical benefits of running - you all know these – but I had not anticipated how much I would love running in a team. In fact, on my first run I said I didn’t think running was a team sport. That was back when 5K was my goal, to run without having to stop. Thanks to John and the gang I’m now signed up to do the half marathon in Edinburgh next May. Shortly after signing up I decided to do a couple of 10K runs in Sweden, where we were going to spend the summer months. I got my blue jogscotland vest from Run4it and proudly put jogscotland under “club” on the entrance forms. The first run was a trail run around the forest and fields where I grew up, proper Swedish countryside. The race is called Hallands Loppet and used to be a competitive race where no leisure runners were participating. This is slowly changing, but it felt like I was the only leisure runner there - everybody was very serious about their times and performance. I did the run and absolutely loved it when I (third from the last) skipped in past the roaring crowds. Later on in the summer I had my second Swedish race, Falkenbergs Stadslopp. I had a great run yet again. Wearing my blue jogscotland vest got me noticed in the run up to finishing line, where the compere was shouting me on. I’m now back enjoying running up and down the Scottish hills at the weekends. Those hours, every Wednesday evening and some weekends, are my new ‘me time’. Having time away from the house has made me a better mum for sure and not to mention my newfound energy which is such a bonus. I have far more fun joining in with the kids and I don’t get as tired as I would before. To be honest at the stage I was in April I could have as easily joined a pub-quiz team - I just needed some time for myself. Luckily it was running and not the pub that became my choice! jogscotland magazine


stride Winter 2016


Race Directory There’s an event for everyone, go to for full details. Events in red are part of the jogscotland Challenge Series 2016

4 Dec

1 Jan

jogscotland Christmas Cracker 5K - Broadwood Stadium, Cumbernauld 11 Dec

Portobello Promathon (4 miles), Tumbles, Westbank Street, Edinburgh

Turkey Trot 10 Mile – Lossiemouth

2 Jan

Bob’s Run (Bob Stark’s Memorial Race in aid of Prostate Cancer Scotland) – Falkland Estate, Fife

Lenzie Jogs, Kirkintilloch Rd, Lenzie

Christmas Canter 10K – Aberdeen Promenade 18 Dec Jingle Bell 5K, Junior Jingle Run and Christmas Cracker Relay – Pitreavie Athletics Centre, Dunfermline

7 Jan Great Winter Run 5K, Holyrood Park, Edinburgh 19 Feb Kinloss to Lossiemouth Half Marathon Run with the Wind Half Marathon, Strathaven Carnegie Harriers Devilla Forest 15K and 5K

stride jogscotland magazine


Winter 2016


Jogging along by David Syme The Flying Mile When my running pal Anne and I meet to go for a club run we ask each other: “How are you?” and we listen carefully to the answer. Over the past 15 years we have both suffered injury on and off, so empathy rules. The other day Anne asked how I was. I thought for a moment, then answered confidently: “Fine thank you.” This is because my last run had ended with a good performance on my Flying Mile. Let me explain.... There is a cycle/walking track near my home, once a suburban train line. It has a tarmac surface and lamp-posts at regular intervals. Cyclists, dog-walkers and pram-pushers and joggers love it, and not far from my home I have designated a straight stretch of it as my Flying Mile. I will start a run slowly, with the usual creaks and groans, morph gently up to a comfortable trot, but as I approach the home straight I gear myself up for the Flying Mile. It is less than a mile, of course, more like 500 yards, but as I come to the first marker lamp-post I accelerate and keep up a respectable lick until the 12th lamp-post, slow down then warm-down with some stretches on the last few yards home. It may not look pretty, but for the brief time that I am running at speed I have the exhilarating sensation of flying. When Anne asked how I was, I recalled my last Flying Mile – arms pumping, long strides, running at speed - euphoric… “Fine, thank you, Anne” was the honest answer.

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.

jogscotland magazine


stride Winter 2016


Cool down by Sue Gyford One of the great things about running is how it instantly gives you a sense of connection with other runners, no matter what differences there might be between you. The fact that you’ve both experienced the challenges and the joys of getting out there on foot and pounding the pavements, trails or tracks, gives you an instant affinity.

So we were delighted when the Great Run Company asked if some jogscotland members could join their Great Winter Run photoshoot in Holyrood Park with top athlete Laura Muir. Not only was it a brilliant experience for the joggers to have a run with Laura, the photos – which appeared all over social media and the papers – as well as on our front cover – showed that jogscotland joggers are just as important to the running community as our Olympians and national record holders. The camaraderie of running can also link us across the miles. I enjoyed reading Jenny Karlsson’s article in this edition, where she describes taking her new-found hobby of running to Sweden for the summer, where it enabled her to join the running community there. And I’ve been experiencing these links across even greater distances recently. My friend Lucy and I have decided to take part in the Glentress Trail Marathon in February to raise money for a brilliant charity called Free to Run. Based in New York, Free to

stride jogscotland magazine


Winter 2016

33 Run works around the world to help women and girls affected by conflict to access running and outdoor adventure. As well as organising running groups for refugees and asylum seekers living in Hong Kong, they support female runners in places like Iran and Afghanistan, where there can be huge opposition to women getting active. Free to Run recently supported a 10K and marathon in the Bamiyan region of Afghanistan (pictured) – best known for the huge stone Buddha statues that were blown up by the Taliban some years ago. It was incredible to see photos on social media of 100 women taking part in their first ever running event, and to read interviews where they talk about running. So many of them spoke of being attacked or abused when they are out training, by people who think that women shouldn’t run. Some can only train in specific places where they have approval, or have to get up at dawn to run while the streets are still quiet to avoid being seen. So seeing the images of them all in their Free to Run T-shirts, out together in the beautiful landscapes of Bamiyan was amazing. Not only have Lucy and I signed up for the Glentress race, we’ve managed to recruit a team of around a dozen friends to join us there and at other events, all fundraising for Free to Run. As our team trains for their events, it’s incredible to know that we’re part of this running family that stretches right the way around the world, and reaches people whose daily lives are so different from our own. To know that we all share the joy of running is really inspiring. And for those of us to whom running is as simple as just pulling on a pair of trainers and heading out the door, it’s brilliant to know that our fundraising might make it just a little easier for some people for whom it is a major challenge. Just to bring things full circle, our youngest Free to Run Scotland team members are Isla and Charlotte (aged 10 and 9), who will be running in the junior races at the Great Winter Run to raise money for the charity. They’re both really excited to be helping girls on the other side of the world enjoy running – and so are we! For more information see

jogscotland magazine


stride Winter 2016

jogscotland group finder With hundreds of groups across Scotland, here’s how to find your nearest one‌

1. go to 2. enter postcode 3. find your nearest group 4. join in!

Stride Magazine - Winter 2016  

The jogscotland magazine