Stride Magazine - Autumn 2016

stride

the jogscotland magazine | Autumn 2016

Annual Awards – nominate now!

Back to basics – jogging after a break Running for the love of Lewis Exercise guide – the lunge plus… the best autumn running events for your diary jogscotland.org.uk

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jogscotland: running has never been so easy!

Whatever your age, whatever your ability…

Morning, noon and night… Towns, cities, villages…

Schools, workplaces, woodlands, parks, beaches…

Running, jogging, walking…

0131539 5397341 7341 www.jogscotland.org.uk or call 0131

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jogscotland magazine| Autumn | Autumn 2016 jogscotland magazine 2016

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contents Warm-up: Al Hopkins News and events Tarbert turns ten!

Great Scottish Run For the love of Lewis jogscotland Awards 2016 Great groups: Rothesay Runners Great groups: Five Star Active jogscotland Challenge Series Back to basics From me to we Women’s/Men’s Running Scottish Slimmers David Syme - Jogging along Exercise guide - the lunge Race directory Cool down

5 7 9 11 12 14 16 17 18 20 22 24 26 28 29 30 32

sponsor and funder Front cover: Peterhead Running Festival – John Pascoe Design: 3fiftysixmedia.com

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Meet the Jog Crew

Billy Mitchell

Sue Gyford

Jog Scotty

Head of jogscotland

Digital Communications and Press Officer

The Jog Dog! Mascot of jogscotland

billy.mitchell@ scottishathletics.org.uk 07801 634198

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

Membership development officer Jo Stevens is currently on maternity leave and her tasks are being dealt with by the following people: Membership: Carol Robison

Jog Leader training: Joanne Dennis

Group Finder: Sue Gyford

Other queries: Billy Mitchell

Stride – the jogscotland members’ magazine Editor: Sue Gyford

Designer: Adrian Hallam, 3-56 Media Ltd

Photographs: Peterhead Running Festival – front cover and p18/19 – John Pascoe.

Olympics p33 Mark Shearman.

Published four times a year by scottishathletics. Copyright©2016 Scottish Athletics Ltd. www.jogscotland.org.uk

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www.facebook.com/jogscotty

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Warm-up

By Al Hopkins of Edinburgh Frontrunners, a jogscotland group for LGBT runners and straight friends.

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

I’m sometimes quite surprised to remember I’ve become a runner. I loathed sports at school and only took up running when I was 30 after crewing for some friends at the Mighty Deerstalker and finding myself thinking it kinda looked like fun. Three years later I joined Edinburgh Frontrunners and these days I can barely remember what life was like beforehand (definitely less muddy). I’ve now one half marathon under my belt and two more to tackle in the next three months.

Like all Frontrunners clubs, EFR is open and welcoming to people of all abilities and fitness levels, whether experienced ultramarathon runners, complete beginners, or anywhere between. Our paid membership has risen from 13 to 88 in two years, and jogscotland’s Learn to Run (beginners’) programme has been a fantastic addition.

A particularly good example of how the programme has helped demonstrate our inclusiveness is Sam, who had read about our all-abilities-welcome policy but only felt comfortable joining when she saw the Learn to Run programme. She then ran a 1 hour 27 half marathon a couple of months later...

I still remember how intimidating it was for me to turn up the first time, so it’s important to me that we maintain and improve on this accessibility - and that’s part of why I became a Jog Leader. This is also why walking is integrated into every club meeting alongside the runs, and we organise regular day trips into the countryside that are popular with the whole club. jogscotland magazine

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Warm-Up continued In May we took part in the Edinburgh Marathon Festival (EFRs’ third) with 34 members racing, compared to six in 2014. We had ten Learn to Run people and seven Jog Leaders racing (three of whom are former LtR graduates), and five relay teams (up from last year’s one). A very special mention goes to Fraser, Seamus, Ian, and Jamie, whose relay team pulled out a stonking performance to finish third overall!

Overall there were lots of PBs and people racing new distances, and one got a PB for his slowest marathon with photographs taken of him carrying his last pint down the finishing straight - not that this is a recognised club tactic, but sometimes needs must!

I’m extremely proud of all of them, particularly those entering their first ever race.

As usual we closed the EMF weekend with a club social to celebrate the two days’ racing to hang out with Frontrunners from Glasgow, Newcastle, Manchester, London, and elsewhere. I feel it’s quite important that sore legs and sunburn should be ameliorated with dancing, hangovers, and promises to visit other clubs. This social side to EFR is an important theme - we always go out for brunch or dinner after every club run, and organise regular nights out.

To me running is now an essential part of my life and self-identity. It’s a way of keeping fit and healthy, feeling good, dealing with stress, and having fun. I’ve met so many properly lovely people and made some awesome friends all over the country and rest of the world, and I now plan my year and holidays around the racing calendar.

I love that EFR is so inclusive and welcoming, regardless of where you fit on the LGBT spectrum, or off it, and regardless of running ability. I’ve watched several members blossom in confidence within a few weeks of joining us, and many have told us how safe and welcome they feel and how friendly the club is. The ability to be who you really are within the club makes people feel safer to be their true selves outside the club too - I’ve felt that change in myself and I’ve seen it in others.

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News and Events jogscotland start pen at the Great Scottish Run We’re delighted to announce that there will be a dedicated start area for jogscotland members at the Great Scottish Run 10K on October 2! It’s the third time we’ve had a dedicated start area at Great Run events. The atmosphere is always fantastic, so if you’re taking part, come and join us – turn to p11 for more details!

OUTrun The second annual OUTrun was organised by jogscotland group Glasgow Frontrunners on 20 August. The celebration of inclusivity in sport saw participants follow a five mile route around Glasgow’s Kelvingrove Park and along the Kelvin Walkway. It takes place on the same weekend as Glasgow Pride, with the underlying aim to raise awareness of LGBT+ participation in sport.

Trailfest Glasgow Trailfest is returning to Mugdock Country Park on 15 October for a second year, and promises a great day for all the trail runners out there.

Among the speakers is jogscotland-trained Jog Leader Lucja Leonard, who’ll be talking about her recent #500Kin5Days challenge. The challenge saw her, with friend Marina Ranger, run the length of the Netherlands wearing only pink underwear to raise money for breast cancer charity Pink Ribbon.

Find out more at www.glasgowtrailrunningfestival.co.uk

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News and Events continued

50 mile relay Members of Janice’s Joggers, a jogscotland group based in Darvel, East Ayrshire, joined together to take part in the challenging John Lucas 50 mile relay race on 14 August. Jog Leader Janice Millar says she thought the event would be a good way for members to push themselves outside their comfort zone.

She says: “The distances vary but they are roughly 10 miles each, though one leg is over 14 miles on a very hilly route.

On the day I managed to field three teams - they were excited and slightly afraid - which I think is a good mix. “They all finished their leg and ran hard, they were all smiling and laughing at the end and already I’ve had some say they want to run it again next year - some wanting a different leg and some wanting the same as they have unfinished business and want to push themselves harder.

“All this from people who learned to run last year one lamppost at a time! I am so proud of them all.”

Become a Jog Leader!

If you’ve been jogging for a while and think it’s time to give something back to your jog group, why not train as a Jog Leader and help others follow in your footsteps? You don’t need to be a fast runner to be a Leader – in fact some of the best are people who started running recently and remember what it’s like to be a beginner.

The most important things are that you have a passion for helping people to get active, and an understanding of the barriers that new joggers can face, from lack of confidence to lack of time.

Our one-day Jog Leader course covers everything you need to know, from the warm-up to the cool-down. As well as learning about jogscotland’s gradual fitness programmes, you’ll cover useful topics including promoting your group, risk assessment, and working with mixedability groups.

We currently have ten courses in the calendar, stretching right through to March 2017. For full details and how to book, see jogscotland.org.uk/jogleaders

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Tarbert turns ten!

Tarbert jogscotland celebrated their 10th birthday earlier this summer.

18 club members took the short ferry ride from Tarbert and had a celebration run - which proved to be more challenging than planned followed by a swim and lunch at Portavadie Spa.

Tarbert is a fishing village (population approx. 1400) on the west coast of Argyll also popular with tourists and sailors.

Jog Leaders Muriel MacKaveney and Lesley Scott started up Tarbert jogscotland 10 years ago with a handful of members. Since then around one hundred villagers have completed 10 week courses. At present the club has nine Jog Leaders and around 40 members. The club has recently introduced the new jogscotland walking course which is proving to be very popular.

Many members regularly run 10Ks and half marathons with a few going on to running marathons. Jog Leader Carolyn MacAlpine, who began as a first time runner only a few years ago, ran in aid of the Beatson Institute from the Beatson to Tarbert. She is now a ‘Face of the Beatson’ and a recent jogscotland Jog Leader of the year winner.

Tarbert also now has a very popular annual 5K and 10K race event organised by two of the Jog Leaders and involving much of the community as runners and volunteer helpers.

Muriel and Lesley are both still Jog Leaders and are delighted with the enthusiasm shown by the community for jogscotland. jogscotland magazine

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Join the jogscotland start pen at the

Great Scottish Run!

The Great Scottish Run is one of the biggest events in Scotland’s running calendar, and every year lots of Jog Scotties flock to Glasgow to take part in the 10K or half marathon events.

We’re delighted to announce that this year, for the second year running, we’ll have a jogscotland start pen at the beginning of the 10K race.

It’ll be the third time we’ve had a dedicated jogscotland start pen at a Great Run event, following on from this spring’s Great Edinburgh Run. The atmosphere is always really special – Jog Scotties can meet members of other groups from all over the country before the off to share the excitement (and the nerves!) and really feel they’re part of a nationwide network of like-minded joggers.

As we move forward to the start line, jogscotland will get a special shout-out from event announcers, to let all the spectators know we’re there - and then we’re off – in a rainbow of jogscotland T-shirts from different groups from all over Scotland!

If you registered as a jogscotland member when you entered, you’ll have a jogscotland logo on your race number, but even if you didn’t sign up in advance you can join the jogscotland pen – just come and find us on the day, at the front of the pink wave. We’ll see you there!

The Great Scottish Run takes place on 2 October – stride jogscotland magazine | Autumn 2016 for more information see www.greatscottishrun.com

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For the love of Lewis Jog Leader Tracy Watt runs in memory of her son, inspiring others and boosting charity

I am a mum to two boys, Ian and lewis. Ian is my firstborn son and is now 27. Lewis was born in 1991 and he died 19 hours later. He had spina bifida and I did not know until the day before he was born. I was 22, and looking back now, I think I spent the next few years in shock.

Having Ian was a blessing, as that made me get up in the morning and deal with everyday life, as I think it would have been easy not to. Back then with family and friends no one had lost a baby, so it was hard for people to know what to say and for me to know what to say to them.

Sadly my marriage broke up and we moved back to Edinburgh from Fort William, and that’s when I first found out about SANDS Lothians.

My friend Helen started at work beside me and encouraged me to go to a SANDS meeting with her as she has lost a son too. That became a turning point, to be able to speak to mums and dads who had lost babies and to know how to talk about Lewis without fear of upsetting anyone.

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13 I had also recently got into fitness and jogging and completed my first 5K in 2008. I had decided I wanted to try a 10K and do it for charity, so decided to run for SANDS Lothians. After that it totally snowballed, and I then trained as a jogscotland Jog Leader.

I have ran a fair few 10Ks, half marathons and marathons, and always wear my SANDS vest for races, even when I do races abroad.

My husband recently completed two 5Ks this year in his SANDS Lothians vest and in December we are both running in Lanzarote in our vests.

The Edinburgh Marathon Festival (EMF) was a massive event for SANDS Lothians this year. At a networking event for SANDS the idea came up to see how many runners we could get for the charity over the whole weekend, and hey presto the SANDS 100 challenge came about.

We managed to get over 100 runners to run and raised over ÂŁ20,000. It was such a great feeling, seeing all the vests on the route. I work for Hanover Housing Scotland and we had 15 workmates run, including the chief executive Helen Murdoch.

Before the event we went out together running in groups, where I was able to use the skills I’d learned as a Jog Leader.

I take a jogscotland group on a Tuesday and teach a power hoop class too and some of the class became part of SANDS challenge. Becoming a jogscotland leader gave me the confidence to encourage others to run and to see so many people doing it for SANDS has been a great privilege.

Our 2017 challenge is to beat 100 people and to get as many men running as women. We also have a fitness fundraiser coming up on 1 October at Ainslie Park Leisure Centre, from 2 til 4pm in aid of SANDS Lothians, with stalls full of ideas for

by Tracy Watt Christmas shopping! http://sands-lothians.org.uk/

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Awards 2016 Every year we take time out to celebrate the very best of jogscotland at our Annual Awards, presented at a glittering ceremony alongside the scottishathletics awards.

The event is a fantastic night out, and this year will offer the chance to rub shoulders with Scotland’s Olympians and Paralympians! Nominations CLICK are now open - so tell us about HERE TO the people you think deserve NOMINATE recognition this year.

NOW! Awards will be made in three categories:

ACHIEVER OF THE YEAR – Do you know a jogger who has really pushed themselves this year to achieve things they thought were beyond them? They might be a beginner jogger who has started from scratch against the odds to get active, or a long-time runner who has reached new heights. Whoever they are, whatever they’ve achieved, share it with us!

LEADER OF THE YEAR – Behind every great jogger is a great Jog Leader. These are the guys who get us out, whatever the weather, and inspire us to achieve greater things. As well as appearing at our sessions full of energy, they work behind the scenes to plan routes, set goals, organise events, and keep in touch with members of the group. They see our potential before we see it ourselves, keep our spirits up when times are hard, and celebrate with us when we reach our goals. This is your chance to say thank you to a Jog Leader who has made a real difference to you this year.

GROUP OF THE YEAR – There are jogscotland groups the length and breadth of the country, and no two are quite the same. From small village groups meeting once a week to huge city posses with multiple groups, from coast to hills, and parks to pavements, we have them all. Some are incredibly sociable, some raise money for charity, some just do a superb job of getting people active and keeping them that way. If you think your group deserves recognition this year, tell us all about it!

You can also download a copy of the guidance notes Closing date 9 September.

Tickets are now on sale for the scottishathletics and jogscotland Annual stride Awards Dinner on Saturday 29 October at the Hilton Hotel in Glasgow, jogscotland magazinewith 2016 guest Derek Redmond (read more). | Autumn special

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In need of inspiration?

Here are the jogscotland Award Winners from 2015 RUN 4 IT ACHIEVER OF THE YEAR - Mike Gage (Muir of Ord jogscotland) Mike attends Muir of Ord jogscotland twice a week and helps out at the Inverness group. The dedication, support, advice and encouragement he gives to all members is described as ‘first class’.

Every week after finishing parkrun, he will go back to run with others from the group.

He has been a committee member since it first began, taking on every possible role, from social organiser to treasurer.

Last year he organised the group’s inaugural 5K challenge.

LEADER OF THE YEAR - Rhona Robinson (Jog Moffat) Rhona established Jog Moffat in February 2015. In addition to adult groups, children’s sessions are held at Moffat Academy with support of Active Schools, with more than 70 children from P2 to P7 taking part and a waiting list to join. Family sessions are also held, and Rhona also works with Moffat nursery, primary and secondary, and Beattock primary, to help get pupils active.

Rhona inspired so much interest from potential Jog Leaders for the group when it was started, that they were able to host their own Jog Leaders and Junior jogscotland courses in Moffat.

GROUP OF THE YEAR - jogscotland Hazlehead (Aberdeen) jogscotland Hazlehead is a really welcoming and inclusive group, which always has a steady stream of beginners progressing up through its ranks.

The group celebrates everyone’s achievements no matter what, from first 5K to marathon.

Its 250 members include Kristi Wellburn, who has lost nearly four stone and completed her first half marathon; Leader Shona Clarke, who recruits new members wherever she goes; and Tony Jones, who joined while in recovery from a heart attack aged 38, and this year completed several half marathons, improving his confidence and self-esteem as well as his health. jogscotland magazine

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Great groups: R othesay Runners

By Carol Jones, Jog Leader, Isle of Bute Rothesay Runners started in May 2015. Between six and eight of us regularly meet and although this started out as a beginners’ group we are now definitely improvers! The runs are now around four miles mixing road, hills and tracks depending on the weather. We all went to Dunoon for the August 10K in our first group event and we now have team colours so can’t be missed! Now meet two members of the group and hear their stories…

Hazel came along to the jogscotland group in May 2015 and quickly gained confidence running in a group. 2016 saw her decide to raise funds for Bute Kidney Dialysis and kicked off a series of runs in aid of this. Preferring muddy runs, Hazel completed two obstacle mud runs in March and April and a colour run in May, upping the distance to 10K in July. August saw a 10K road run in Dunoon closely followed by two obstacle muddy runs in September.

She says: “You’ve kept me going, got me fitter and encouraged me to sign up for a 10K. I even try hills now when I’m out on my own.” Well done, Hazel - it’s great to hear the difference jogscotland makes to running and fitness.

Irma came along to the newly formed jogscotland group in May 2015 on her 49th birthday having been encouraged along by a friend. Telling us every week that she hated running, gradually her fitness and confidence improved until we were hearing that Irma had been out on her own and was beginning to enjoy running! Irma’s first organised run was the 5K fun run in Rothesay in March 2016 in aid of Bute Kidney Dialysis, followed by the Vale of Leven 10K in June and the Dunoon 10k in August - a distance that Irma never thought she could do. Irma’s running has improved steadily over the last 15 months, showing the difference that regular sessions make.

As she says: “I caught the bug - I could not have done all this without the rest of the gang!” Well done Irma!

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Star Active, Great groups: Five Auchterarder, Perthshire

By Jog Leader Fiona Watt

It does make me laugh when my group members realise they officially have “the bug,” as we call it. One girl in particular realised she had it when her straighteners broke and instead of replacing them so went off to her local shop to buy a Garmin watch!

They’ve done well to stick with it, as my first group of beginners started in January of this year, and ran in snow, ice and hail. A great introduction to running!

But every week they kept coming back and after eight weeks, they all completed their first ever 5K. I organised the event for them so they could get a feel for what an event would be like but in a fun and friendly way.

From then I have worked with them towards a 10K, which they completed on 18 June. Again I organised this event for them. Then they went on to do my run-ahalf block, working towards their first ever half marathon on 13 August (The Touch of Tartan event in Perth).

I think this is just inspirational. They entered the year 2016 having never ran before and thought they didn’t have the body to run or weren’t fit enough etc, and by summer were already working really hard towards a half marathon - and are actually even discussing the new Stirling Scottish marathon next year!

Not only have they seen the benefits of improved fitness and weight loss, but they have made friends in their local community. It’s great to see them all having nights out and enjoying the social side of this fantastic exercise. jogscotland magazine

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Challenge Series The jogscotland Challenge Series continues, with a fantastic 5K in Peterhead on 26 June. The event was part of the Peterhead Running Festival, staged every year by Peterhead jogscotland, with a range of events for the whole family.

Stephen Bruce, Chairman of Peterhead jogscotland and Peterhead Running Festival, says: “The MB Plant 5K this year was a great event, and it’s really fantastic to see jogscotland members from all over the NE of Scotland taking part. We also a number of our members of our own club taking part in a 5K for the first time, having only start jogging with us this year, which is equally thrilling. The weather on the day was great which was an added bonus. The Peterhead Running Festival continues to grow year on year attracting runners/joggers and school children from all over Scotland. Next year it will be held on Sunday 25 June get that date in your diary now”.

The Challenge Series heads next for Hawick with a 5K in the beautiful surroundings of Wilton Lodge Park.

This event always wins praise for its warm, welcoming atmosphere, making it a great day for those new to organised runs, as well as a fairly flat course for more experienced runners targetting PBs. In addition to traditional race trophies, the Hawick 5K features spot prizes on the day, giving everyone has the chance to take away a reward for their efforts! A 10K and a 2 mile children’s Fun Run on the same day means that jogscotland groups with mixed

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All pictures from Peterhead 5K

abilities, or families, can come along together and find a challenge suitable for everyone.

Entry is £8 (£6 to SAL members).

If places remain, entries will be available on the day, but you can also enter now online – entry is £8 (£6 to SAL members).

On 18 September, the Pitlochry jogscotland 5K will take place in the beautiful Perthshire town, running alongside a 10K event on the same day.

Then on 29 September the River Ness 5K and Baxters River Ness 10K take place in Inverness as part of the Loch Ness Marathon festival. With a large field of runners to help you along and a buzzing event village at the end, it’s a real landmark race to take part in.

On 4 December it’s time to dig out your festive fancy dress for the Christmas Cracker at Broadwood Stadium in Cumbernauld. With lots of events on the day for all ages and abilities, you can take the family along and get everyone into the Christmas spirit!

Get the dates in your diary!

Hawick 5k

28/08/2016

Inverness 5k & 10k

25/09/2016

Pitlochry 5k

18/09/2016

Christmas Cracker

04/12/2016

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Back to basics

By Mark Cooper

Ultra runner Mark was once so fit he ran from Amsterdam to Barcelona. But when his running habit faltered and his fitness dropped, he had to go back and remember the lessons he learned as a beginner jogger.

Blog Post, May 2010 - The human body is an amazing thing, in 2007 I stopped smoking and started running, now 2 ½ years on and I’m standing in Barcelona’s Placa de Catalunya having run 50 marathons in 56 days.

Blog Post, March 2013 – I’m not sure what is happening to me, I was enjoying my running more than ever. I felt free when I was out there, I thought that I had found a passion that would last a lifetime now I’m not so sure.

In 2010 I was so fit I ran from Amsterdam to Barcelona to raise money for Headway.

This year, I completed the 95-mile West Highland Way Race. But for some time in between those two events, things were very different. I almost stopped running completely, and had to go back to the beginning and build up again – just like a beginner – when I decided to return.

I stopped running in 2012 for several reasons. I had just started a new, challenging job at Maggie’s Cancer Care and I was in the process of renovating my first home.

Both of these new projects took up much of my time and most of my ‘head space’, which was the most exhausting part of this new life. I had run maybe once or twice a week but nothing like the previous three years.

In the end it was a conversation with a friend who told me that running regularly would give me my head space if only I was patient and he was absolutely right.

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21 I thought that I’d be able to pick up where I left off but I was wrong , not only had my pace dropped but also my general fitness and with that, my love of running.

For several years I had managed to get my body to a place where running felt easy, like I was walking almost. I was never going to be setting any Olympic records but I could string together consecutive 6m 30s miles so I definitely wasn’t the slowest either! I used to go running with friends and had somehow managed to forget how difficult running is at first and how it can take time to adapt to running regularly.

So when I first decided to return to running, I was frustrated at my loss of fitness but over time I learned to use it as a key learning experience.

I decided if I was going to get back to running in a positive manner then I’d have to forget past achievements, take it slowly and have faith that the change would come and that’s exactly what I did. I stopped taking my GPS watch out, I didn’t even wear it during races and what I (re)discovered was the reason that I started running in the first place, not for PB’s, not for speed but for the feeling it gives me and for finding the place that it takes me to or the head space it provides.

And now, I’m back racing and being competitive (against myself, still not setting any Olympic records) but what I’ve learned is to never forget that this is a hobby, something that’s meant to be enjoyable and not something you do to prove something to other people. I now run with freedom and also help friends to achieve their own running goals which is incredibly satisfying.

In a way, the same thing that helped me get back to running is the same ethos that jogscotland has, to bring people together to enjoy running as a social activity with health benefits, and thank goodness for jogscotland because I know first hand how many people it’s helped get into running and a new positive mind set and life.

That’s what running has done for me, that’s the journey I have been on – what’s your running journey and where are you going next?

Keep in touch with Mark www.runwithmark.wordpress.com or

@runwithmark

Mark’s more recent fundraising runs have raised money for Maggie’s Centres, which provide free practial, emotional and social support to people with cancer and their family and friends. www.maggiescentres.org

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From me to we

By Jo Stevens, jogscotland membership development officer Since having my first baby at the start of May, my life has completely changed!

It has been an interesting journey throughout my pregnancy and I was very fortunate to be involved with the research for jogscotland’s Mums on the Run materials as it gave me a great deal of knowledge on pre and post natal fitness - without it I might not have had the confidence to continue with my activities.

I met the same challenges as most women during my pregnancy: The disturbed sleep, nausea, cravings and backache. Despite this, I continued to maintain my fitness to the best of my ability, adapting what I did along the way. I continued to go to military fitness up until six months pregnant and changed some of the exercises to suit me. I also continued to jog until I was seven months, finally deciding to hang up the trainers as my belly got too big and uncomfortable.

I can understand why many women give up on fitness throughout pregnancy. Apart from the physical changes that take place, there is a lack of information on what is safe and appropriate. I received many comments along the lines of “Shouldn’t you be resting?” or “You can’t lift weights, it’s bad for you,” so I can see why so many avoid physical activity.

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I am so glad I kept up my fitness routine. It helped me feel better about the four stone I’d gained throughout pregnancy. It also helped me maintain my social circle. More importantly, it helped me to remember who I was. I was fearful I’d somehow lose my identity when I became a mum. I was a runner, a fitness instructor and a person passionate for the outdoors and always up for a challenge – what if I couldn’t be that person anymore?

Aila arrived in May, a few days ahead of schedule. My labour was very difficult but my recovery was very quick. I put this down to keeping fit throughout my pregnancy. To my surprise, having a baby suited me and Aila fitted in my my life and routine like she’d always been there. Two weeks after her birth, we did our first bit of volunteering at a local timed 5K. I even bought her a hi-vis so she would look official! Everyone loved her and we have been regulars ever since. It was nice to be involved with running activities even though I wasn’t running at this point.

I began walking every day with my new little fitness buddy. We would walk miles as it was one of the few ways I could get her to sleep. The weight came off pretty quickly and I began to feel like myself again. I patiently waited for my six-week health check and once I had the all clear, I launched my Mums on the Run group. There was no other group like it in my town and I soon I had a group of six mums.

We follow the jogscotland Mums on the Run programme and it works really well for the different ability levels within the group.

I have also begun to run again, sometimes with the buggy and sometimes just me. It’s hard not to be disappointed that I have lost some of my speed and I still have a bit of extra weight to carry but I keep reminding myself that it’s okay to feel like a beginner and build up slowly again. My body has been through a lot. I have a couple of 5Ks coming up soon and I have even signed up for my first marathon in May 2017.

My main goal now is to inspire my baby girl to be happy, healthy and active. And if she happens to find a passion for running then I will be over the moon!

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24 Keep your mind sharp and your body in shape with the latest issue of Women’s Running magazine! We’ve got all you need to stay motivated, fit and inspired into autumn in the October issue of Women’s Running, on sale now. Highlights include: Steer clear of 10 schoolgirl errors From racing in your fancy dress outfit without trying it first, to trying a new sports drink on the morning of your race, if there’s a mistake worth making during a run, we’ve made it. So learn from us with this guide to avoiding 10 typical schoolgirl errors when you run.

Stay sharp through running You’ve heard how good running is for your body – but did you know it can work wonders for your mind, too? We look at the science behind running’s brain benefits. You’ll want to lace up your trainers straight away!

Sidestep common running injuries In part two of our guide to injury-proofing your body, we’ve got seven simple exercises to help you avoid some of the most common and persistent problems in running, including ITB syndrome and runner’s knee. Try these and you’ll have trouble free running forever!

From the BUFF Epic Trail to the Beer Mile World Champs, this issue of Men’s Running is packed full of interesting and amusing stories from the wide world of running.

Life behind the lens With the great and the good of athletics A life competing 2016, we turn our behind the lens attention toattheRiounsung hero of track and field: the running photographer. For Mark Shearman, Rio 2016 marked his 14th Olympic Games. Now 73, Shearman was recently awarded an MBE for Services to Sports Photography.

Chug of war Away from the bright lights of Brazil, a very different kind of running event was taking place in London: the Beer Mile World Classic. A beer mile involves drinking four cans of premium lager and running four laps of a 400m running track. The world record is a barely believable 4mins 35secs. Men’s Running’s very own Isaac Williams headed to the event to experience the Beer Mile firsthand.

PICTURE THIS

Legendary photographer Mark Shearman MBE tells MR the story behind his most iconic snaps – from Mo Farah to muddy cross-country MO FARAH EUROPEAN CHAMPS BARCELONA, 27/07/2010

“The significance of this photo is that it is of Mo’s first major championships outdoor title, the European 5000m, and obviously he looks quite pleased. I’ve almost got eye contact with him; he’s almost looking straight down the lens. That’s not luck; that’s knowing where to stand. I’ve known Mo since he was 12 or 13, and we’ve been on first-name terms since he was about 15.

He’s not as accessible as he once was, obviously, as he’s now in the super athlete bracket, but he still says hello whenever we’re at the same event.”

52 mensrunninguk.co.uk • October 2016

Interview Rick Pearson Photography Mark Shearman

@mensrunninguk

ENGLISH NATIONAL CROSS-COUNTRY CHAMPS SUNDERLAND, 23/02/2013

“You can see all the other photographers standing in front of me down the hill. They wouldn’t have got any of that background at all. All they’ll see are the people in the front row. I got there early and positioned myself a road adjacent to the start up a steep bank, and it gave me that depth, which really makes that picture – not just of the runners but the hills in the back.

The snow was a bonus, too. The English National Cross-Country Champs is an amazing race. The ground shakes as the runners pass you. It’s unbelievable.”

October 2016 • mensrunninguk.co.uk 53

XC time With the cross-country season almost upon us, we look at how you can build legs of steel to power you up and down hills of mud.

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Autumn 2016

25 Women’s Running helps women of all ages and abilities to improve their running

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Name: Amy Wood Age: 21 From: Stonehaven Occupation: : Beauty Therapy Student

Weight before: 10 stone 12lbs Clothes size before: 14 Weight now: 8 stone 2lbs Clothes size now: 8 2 stone 10lbs LIGHTER!

Class Manager: Sylvia Strachan

Now I can wear the clothes I want to!

A petite size 8 it’s hard to believe Amy Wood ever had a weight problem.

‘In my final year at college and I think I just fell in to bad eating habits as a student,’ admits Amy. ‘It was long hours on the course and so I ended up eating at bad times and overindulging.

By last summer (2015) Amy found herself at her heaviest and her confidence was at an all-time low.

In September last year Amy joined her local Scottish Slimmers class with her mum Donna, who was a lifetime member and the rest, as they say, is history.

‘I lost 3lbs in my first week and by the end of September 2015 I was half a stone lighter and on my way. At my heaviest I felt extremely self-conscious but now I love being able to wear the clothes I want to wear, not just the ones that fit me.

Today Amy is bubbling with confidence and looks amazing.

‘I feel a lot happier and a lot fitter,’ says Amy, ‘I’ve got the Fitbit app on my phone and that helps too. Before I lost weight I was extremely unfit and I was never motivated to do any exercise, now I exercise all the time and walk far more.’

Not only has she done this for herself, but for her mum.

‘My mum and I inspired each other and as well as me losing almost 3 stone it has helped her get back to Target weight after being a lifetime member with Scottish Slimmers.’

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

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Autumn 2016

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Moroccan Style Scotch Lamb Kebabs 7 Checks 7g fat

Serves 2

Directions 1. M ix together the yoghurt and Harissa paste in a bowl. Add the lamb, coating the cubes thoroughly.

2. Thread the lamb alternatively with the peppers and onion onto skewers.

Ingredients 300g lean Scotch Lamb leg steaks, cut into cubes 2-3 tbsp low fat natural yoghurt 1 tbsp Harissa paste, or to taste 1 red or yellow pepper, deseeded and cut into chunks

3. Cook under a preheated hot grill or over the coals for 10-12 minutes or until the lamb is cooked to your liking, turning the kebabs occasionally and brushing with any leftover marinade.

4. SERVING SUGGESTIONS: Serve with cauliflower and coriander rice.

1 red onion, cut into wedges

STRIDE SPECIAL OFFER Join

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Call free 0800 36-26-36 or visit scottishslimmers.com

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Jogging along by David Syme Keep your mouth shut!

Many years ago, when PB-chasing was the thing for me, I tried a nasal strip. You stuck this piece of white, springy plastic over the nose and it was supposed to keep the nostrils wide open, thereby ensuring maximum air intake. My son used them, and he reckoned that they worked.

I put one on for a 10K race. I could not feel that my nostrils were any wider, nor did I manage a PB that day, but I did take notice of a significant fact. When running I breathe through the mouth .... always. Needless to say I did not use a nasal strip again.

The downside of mouth-only breathing is the risk of catching something unpleasant through this opening. A run in woodlands can take you through clouds of wee flying beasties, difficult to avoid and unpleasant when ingested. A lone fly can come from nowhere, and your forward momentum takes it deep into the throat, where it tickles and irritates. Efforts to bring it back to daylight are painful and often antisocial. The worse case is when a wasp or bee enters your mouth, where it panics and stings. A sting on the tongue can induce swelling, mild or severe. If you can see that the area you are running through is high-risk for flying insects you must stay vigilant and keep the lips as close together as possible.

I was, perhaps, fortunate the other day when it was only a humble fly that spoiled my run. Enjoyment of a pleasant morning jog was shattered when this fly made the fatal mistake. It did not help my peace of mind to notice that this happened at a point on the run where dog-owners were, shall we say, not always good at clearing up after their pets. Try as I might, I could not rid myself of this intruder, and the unpleasant feeling lasted until I had showered, dressed and downed a strong coffee.

The nasal strip did nothing for me. Perhaps there is a market for a mouth-guard of thin mesh, like the Japanese smog mask but much finer? Most of us would rather just hope that it will never happen, but roll on winter, when runs are fly-free!

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.

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Exercise guide:

The lunge 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 improve your strength and flexibility, which will improve your running and reduce your risk of injury.

The lunge • S tand with your feet parallel, hands on your hips.

• S tep forward with one foot, bending both knees.

• W hen your front foot lands, it should remain parallel with your back foot.

• Y our front foot should be flat on the floor, your back foot on your toes.

• Y our front shin should perpendicular to the ground.

• Keep your hands on your hips, and your body upwards.

• P ause for a moment.

• K eeping your body upright, return to start position by bringing your front foot back in one large step.

• R epeat on the other side.

Tips • S coop your tummy in to try and keep the correct posture.

• Start with a small step forward and a shallow lunge, and gradually progress to a longer stride forward so that the rear knee is brushing (but not resting on) the ground.

• S tart with a small number of repetitions and gradually build up. It’s better to do one perfect lunge than ten wobbly ones!

• T ry the exercise in front of a mirror or with a friend to get an idea whether you’re doing it correctly.

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

Events in red are part of the jogscotland Challenge Series 2016 27 August Fife AC Festival of Trail Running, Strathmiglo Village Hall, Fife 28 August Hawick 5K and 10K, Volunteer Park, Hawick Barry Buddon Half Marathon, Barry Buddon, by Carnoustie Doonhammer 10K, Dumfries Perth 10k, 3km & 1.5km Fun Runs

11 September City of Stirling 10K Road Race and 2K Fun Run, Forthbank Stadium, Stirling Around Cumbrae 10 Mile Road Race 18 September The jogscotland 5K Challenge, Pitlochry, and Pitlochry 10K Scottish Half Marathon and 10K 25 September Baxters River Ness 5K and 10K, and Loch Ness Marathon Linlithgow 10K and Junior Fun Run

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Free parkrun events (5k) every Saturday at 9.30am 2 October Great Scottish Run 10K and Half Marathon Join the jogscotland start pen!

See page 11 30 October Ruby’s 5K Race and Halloween Fun Run 6 November Strathaven Striders Run with the Wind 10K Men’s 10K, Edinburgh 13 November Jimmy Irvine Bella 10K, Bellahouston Park, Glasgow 4 December jogscotland Christmas Cracker 5K, Broadwood Stadium, Cumbernauld.

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)

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

Dumfries

Prestwick Oval

Helix (Falkirk)

Stirling

Perth

Victoria (Glasgow)

Find out more at parkrun.org.uk jogscotland magazine

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Cool down

by Sue Gyford I really enjoyed reading Mark Cooper’s article in this edition of the magazine. Most of us could only dream of being fit enough to take on the kind of challenge that Mark embraced in 2010, running all the way from Amsterdam to Barcelona to raise money for charity.

So it was really interesting to read that even Mark (pictured below) had found himself dropping out of the running habit, and had to find his way back in, as if he were a beginner all over again.

I think it’s something most of us have experienced before. Whether because of an injury, illness, or just because life gets in the way sometimes, we’ve all found ourselves facing times when our fitness has dropped and we have to return to the beginning again.

I’ve certainly been there this year. Last winter I didn’t run much, and somehow when spring came around, I didn’t pick it up again very regularly - so I’ve spent the past few months struggling to complete jogs that once I would have found no trouble at all.

So it was good for me to be reminded by Mark that it’s normal for that to happen from time to time.

And I think it makes those beginner jogging sessions that we all set out with even more important, because we have to call again on the lessons we learned then.

It turns out those beginner sessions weren’t just about improving our bodies – they were also about teaching our minds some important lessons that stand us in good stead throughout our running life, but especially when we find ourselves back at the beginning: Enjoy each session, rather than being impatient to reach the final goal; reward your effort, not your speed; set targets, and make them realistic; run regularly, not occasionally; compete only with yourself, and nobody else.

So if you’re a beginner yourself, you’re not just learning to run – you’re learning all sorts of lessons that will stand you in good stead long into the future.

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Rio heroes Like most of the country, I was glued to the Olympics for two intense weeks this summer, and am now looking forward to the Paralympics when they kick off in September. I work for scottishathletics as well as jogscotland, and with 15 Scottish athletes in Rio for the Olympics – the largest number for more than 100 years – I’ve been kept busy night after night, tweeting into the wee small hours as they gave their all on track, road and field.

The incredible physical specimens on display were a marked contrast to the figure I cut myself when out for a jog, but – as so often – I was also struck by the similarities between so many jogscotland members and the world’s finest athletes. The determination to push yourself beyond your current abilities, the ability to cope with both joy and disappointment, the camaraderie, and the sheer love of the sport shine through whatever level you’re at.

One thing I’m glad we don’t have to deal with though – the post-race interview! Which of us – even after a good run – would be pleased to have a camera pointed at us just after crossing the finish line, and to be asked to talk coherently about our race? Our Olympic and Paralympic heroes deserve a special medal just for getting through that! jogscotland magazine

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stride Autumn 2016

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!