Stride Magazine - Summer 2014

Summer 2014

the jogscotland magazine jogscotland.org.uk

Inspiration: From beginner to marathon - all for my pal Stay safe in the sun jogscotland Challenge Series 2014 Cross training: Strength and conditioning plus‌ the best Summer running events for your diary

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contents 04

jogscotland magazine Summer 2014

contents Warm-Up Magic Milers

06

Scottish Slimmers

26

News and Events

08

Get Lost! by Jo Stevens

28

Clinicians on the Clyde

10

jogscotland on tour

30

Craufurdland mud runs

12

In Shorts

32

Race Directory

Cross Training Strength and Conditioning

34

13

Stay safe in the sun Carolanne Watson

15

Inspiration - Steph Adlinton

36

Membership

38

jogscotland Challenge Series

18

Website

39

Great Edinburgh Run

22

Cool Down

40

David Syme - Jogging Along

42

Jog Works - West College Scotland 24 Mini Strides

25

sponsors and funders

Front cover photograph: BUPA Great Women’s 10K

Designed and Printed by

Meet the Jog Crew 05

jogscotland magazine Summer 2014

Meet the Jog Crew

Billy Mitchell Head of jogscotland

Ann Davidson Programmes Co-ordinator (Tue-Thu)

Sue Gyford Digital Communications and Press Officer

billy.mitchell@ scottishathletics.org.uk

ann.davidson@ scottishathletics.org.uk

sue.gyford@ scottishathletics.org.uk

07801 634198

0131 539 7341

0131 539 7350Winning is not everything, but the effort to win is.

Jo Stevens Membership Development Officer

Jog Scotty The Jog Dog! Mascot of jogscotland

jo.stevens@ jogscotland.org.uk

0131 539 7341

Stride – the jogscotland members’ magazine Editor: Sue Gyford sue.gyford@scottishathletics.org.uk Designer: Simon Gray, 3-56 Media Ltd Photographers: Alan Rennie Photography - Great Edinburgh Run and Great Women’s Run photographs Other photographs submitted by jogscotland members and supporters.

Published four times a year by scottishathletics. Copyright©2014 Scottish Athletics Ltd.

www.jogscotland.org.uk

www.twitter.com/jogscotland

www.facebook.com/jogscotty

Warm-Up 06

jogscotland magazine Summer 2014

Warm-Up:

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

Bobby Miller is an ultra runner who decided to share his love of running by setting up jogscotland group Monkton Milers. He now gets as much of a buzz from seeing beginners reach their goals as he used to from his gruelling longdistance challenges.

I started my running career in 1983 after playing amateur football. I joined Troon Tortoises and on my first night I was practically dragged up a small incline by a guy who was around 25 years older than me. I worked hard at it and before long I was entering 10Ks and half marathons. My first marathon experience was London in 1999. It was one of those occasions I wished I could have bottled the atmosphere for life, returning a year later to do it all again. After about 15 years competing in distances ranging from 5K to marathons, I decided I needed a new challenge.

In 2003, I took part in my first ultra marathon. It was the "The Devil o the Highlands Footrace", a 43 mile race on the West Highland Way stretch between Tyndrum and Fort William. This was a very demanding experience and I completed it successfully. For the next 10 years I competed in a lot of ultra distance events.

It was always my dream to become a personal trainer, so as a first step I enrolled on the one day jogscotland Jog Leader course. My friend Colin Bucke, a member of Troon Tortoises, agreed to become involved. We then started planning which days, nights and routes we would hold sessions, and where to base ourselves. In March 2013, on a cold frosty morning at Bearsden, I attended the course, and then Colin and I started distributing flyers and business cards and posting on Facebook to local businesses, organisations and friends.

We decided to base ourselves at Monkton and call the group Monkton Milers, offering weekly sessions on Thursdays and Sundays. We created a Facebook group page called Monkton Milers for members to communicate, discuss various club based topics and to share information. On Thursday 28 March we had our first club meeting. Around eight people turned up and Colin and myself took everyone on a two mile walk/jog which they all completed successfully and returned to the finish line on a massive high.

In my 25 years of running I have met a tremendous number of people and enjoyed the highs and lows that competing brings.

Over a period of weeks the group grew and gradually we increased the sessions to two miles without stopping. By this time confidence was increasing and approximately 12 members entered and successfully completed the Race for Life 5K in Irvine as their first challenge. This boosted confidence within the group immensely and the sessions gradually increased in distance and intensity.

In December 2011, I accepted redundancy from my full time occupation. It was about this time I decided to set my sights on a new challenge, preferably within the running world.

Thoughts then turned to 10K events.

Throughout this time as word spread the group numbers were increasing. A few members entered and successfully completed the Great Scottish Run 10K in

Warm-Up 07

October and the Bellahouston 10K in November, with the vast majority completing both in under an hour. In somee of the training sessions, I introduced a variety of runs such as a 5K time trial and a very popular "guess your time for a mile run". A prize was awarded for closest predicted time versus actual time and to add a bit of fun, the member whose times were furthest out had to speak about themself for one minute, proving hilariously funny.

Confidence within the group was growing, some members started to run on their own and arranging runs amongst themselves outside of the group sessions.

I must single out two individuals at this point. Morag Barr, who has introduced a high number of members from her full time job and has herself become a very strong

runner. The other is Trace Darragh, who successfully completed her Jog Leader course and is a seriously valuable asset to the club on training nights as other members see someone who joined the club at the beginning and is now a fullyfledged Jog Leader.

Monkton Milers are now onto our second set of running vests and T-shirts with our own logo, which are being seen at events across Scotland. These were worn in the Troon 10K by 25 members and in the Women's 10K in Glasgow.

So far this has been an extremely rewarding and pleasant journey for myself, Colin and Trace and is very much still a learning curve. We are still expanding and the future looks positively bright for Monkton Milers.

Bobby Miller

News and Events 08

jogscotland magazine Summer 2014

News and Events Mo Go 76!

After completing 50 half marathons last year as part of his Mo Go 50 challenge, Maurice Donohue has decided to continue the challenge into 2014. Maurice, a Jog Leader at West Dunbartonshire and Jog Leader tutor, is now aiming aiming to complete 76 half marathons in 76 weeks, and is due to hit the milestone around June 14/15.

He was recently named as Sports Champion at the West Dunbartonshire Provost’s Civic awards, and is continuing his challenge to raise funds and awareness for the Scottish Association for Mental Health (SAMH), where he is now manager of the charity’s Get Active programme.

Maurice told scottishrunningguide.com: "One major and positive step forward is the newly formed partnership that exists between SAMH, Scottish Athletics, jogscotland and Paths For All, which aims to provide information, advice and support on the promotion of physical activity to improve the quality of life for people that may have mental health issues.

"It is still early stages yet, but the vehicle of mass participation in events such as Great Scottish Run provides the opportunity to raise the profile of the charity as well as fundraising.”

Guide Dogs for the Blind Members of Rosemount jogscotland are looking smart with matching buffs that they have snapped up to support Guide Dogs for below Rosemount jogscotland

above Maurice Donohue on one of his many challenges

the Blind. Group member Anne Wood decided to promote the buffs to raise funds for the charity, and has so far made an impressive £780 by selling 60 of them, the majority to members of the group. If you’d like to buy one, contact nikki.neesam@guidedogs.org.uk.

Inveraray Jail Break Runners enjoyed a new start route and fine weather for the fifth Inveraray Jail Break, organised by the town’s jogscotland group on May 11.

The race started with a “mass breakout” from Inveraray Jail, with participants dashing along the lochside and into Inveraray Castle grounds.

Three races took place simultaneously, with families, brothers and sisters and friends all competing together.

First home in the main race were Michael Deason and Lindsay Johnson, with Brian Robertson the first jogscotland finisher.

Congratulations to everyone who took part, and the organisers!

On the radio Our very own Jo Stevens took to the airwaves on 22 April as a guest on BBC Scotland’s MacAulay and Co. She chatted with Fred and the team about the best ways to start an active lifestyle without picking up injuries. The best answer, of course – join jogscotland!

above Carluke jogscotland’s fabulous baking

Bake off Hats off to Carluke jogscotland, who have been leading the way in jogscotland themed baking! The group always ends a block of sessions with a celebratory Cake Night. Hazel McGregor rustled up some wonderful wee buns complete with jogscotland logo at the end of a recent block, and when the group had 30 joggers take part in the Women’s 10K in Glasgow, they came back to this fabulous cake!

Here at jogscotland towers, we’re more than delighted to receive any other jogscotland cakey offerings to test!

Treadmill marathon Congratulations to Dalkeith Jog Leader Charles McDonald, who completed an impressive treadmill marathon to raise funds for Sport Relief on March 21.

You might have read about Charles in our last edition, where he told us about his trip to take part in Disney’s Dopey Challenge (pictured below). This time he set aside the lure of such entertaining routes and endured the treadmill for 5hrs 43min 27sec of determined plodding.

Well done, Charles!

The Queen’s Baton Relay is due to start its journey around Scotland on June 14th, ahead of the Commonwealth Games. It will travel through 400 towns, village and cities over 40 days, offering people across the nation the chance to be a part of the countdown to Glasgow 2014. The baton will visit all 32 local authorities, and be carried by 4,000 batonbearers.

Among those honoured with the chance to carry the baton on its relay are many jogscotland Jog Leaders, recognised for their great work in encouraging people to live active lives. We know there are probably many jogscotland batonbearers whose names have not yet reached us, but we know that among them are Elaine Scott, who set up and runs the Carnoustie jogscotland group; Margaret Simpson of jogscotland Bridge of Don; Sharon Biggins and Siobhan Lindsay of Carluke jogscotland, and Susan Stewart of Jog Peebles.

The baton will also arrive at the Peterhead Running Festival (see page 19) organised by Peterhead jogscotland, giving lots more joggers the chance to see it. We’re very proud of all our baton bearers, wherever you are – enjoy your day!

The Queen’s Baton Relay 09

The Queen’s Baton Relay

Challenge 10

jogscotland magazine Summer 2014

Clinicians on the Clyde It’s not just your average Scotty that needs help to get active. Here at jogscotland we’re helping some of the leading figures in medicine and sport to improve their own health at a major international conference in Glasgow.

More than 400 experts including doctors, surgeons and dentists from around the world are expected to attend Advancing Excellence in Healthcare 2014, and we will be helping to provide them with the opportunity to take part in a 5K run as part of the conference.

“Clinicians on the Clyde” is a 5K charity fun run in aid of Yorkhill Children’s Charity, supported by Glasgow running club Giffnock North and jogscotland.

Head of jogscotland Billy Mitchell said: “We are delighted to be supporting this event. It is great to see the College take a lead in supporting physical activity. We are particularly delighted to be involved with the Clinicians on the Clyde 5k and to see jogging included as part of the physical activity message.”

Among those attending will be Former Scotland National Football Team Manager, Craig Brown, who will participate in a public health question and answer session at the conference, said: “Having worked with experienced medical people in the world of football, I am delighted to be involved in bringing expertise to all sports. The medical profession plays a very important role in sports, not just in injury prevention and cure, but also in promoting the lifestyle benefits.”

CLINICIANS ON THE CLYDE 5K FUN RUN 6PM, THURSDAY 19 JUNE 2014

There will also be a presentation by Dr Linda de Caestecker, NHS Greater Glasgow and Clyde (GGC) Director of Public Health, on physical activity and behavioural change. She said: “Getting people more physically active is one of the best things we can do for public health. A conference that brings together medical professionals, to lead by example and encouraging them to think about how we can motivate patients to be more physically active is very important for improving public health.”

The conference, which is endorsed by the Commonwealth Games Federation, will take place in Glasgow on 19 and 20 June, ahead of the Glasgow 2014 Commonwealth Games.

Pictured below from left – Dr Quentin Fogg, Anatomist, University of Glasgow; Dr Robin Northcote, Conference Director and Registrar, Royal College of Physicians and Surgeons of Glasgow; Professor Miles Fisher, consultant diabetologist and Vice President (Medical), Royal College of Physicians and Surgeons of Glasgow; Billy Mitchell, Head of jogscotland; Dr Linda de Caestecker, NHS Greater Glasgow and Clyde Director of Public Health; Craig Brown, former Scotland National Football Team Manager.

Official Merchandise 11

A great range of jogscotland Official Merchandise is available from our partners, Run 4 It. Everything in the range comes with jogscotland logos as standard, while T-shirts, vests, hoodies and jackets can all be customised, so you can add the name of your group. What’s more, as a jogscotland member you can use your 10 per cent member discount at run 4 It to unlock reductions on the entire range.

Just visit www.run4it.com/shop/ jogscotland and order online using the code jog2014 to get your discount.

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

The T he roads roads will will give give you you blisters. blisters.

The T he m mountains ountains w will ill g give ive yyou ou g goose oose b bumps. umps.

28.09.14 Marathon | 10K | 5K | Wee Nessie lochnessmarathon.com

The Event Frontrunners

Mud Runs 12

jogscotland magazine Summer 2014

Craufurdland mud runs One of the most wonderful things about jogscotland is the sheer variety of groups we have across the country.

From city pavements to island trails, you can find jogscotland members getting active in all sorts of places. We even have a group dedicated to mud running on a historic estate, led by a member of the family that has lived there for nearly 800 years.

Alex Craufurd tells us all about it…

The Craufurds have lived at Craufurdland Castle on Craufurdland estate since 1245 when the land was gifted to the family during the reign of Alexander the 2nd.

William Wallace was James Craufurd’s cousin, and James’ aunt was William Wallace’s mother. His Craufurd uncles were influential in training him in the arts of diplomacy, war and languages.

Craufurdland Castle is still lived in by Craufurds and the estate is run by the current generation - myself and my brother and sister, Simon and Tessa.

Around 20 years ago, the family realised that diversification was needed to keep the estate viable and a trout fishery was created. This was followed about 12 years ago by a woodland burial ground, and recently we developed 9K of mountain bike trails with our local cycle club.

After featuring on the television programme “Country House Rescue” in 2012, we started running mud run events twice a year, spring and autumn, which have really taken off.

I did the jogscotland Jog Leader course and the level 1 gym instructor’s course so we could offer trail running and outdoor bootcamps. The runs have developed into what we call adventure runs which

including trail running in the woods, river crossings, scrambling up and down steep muddy banks and across fields.

At the moment we have three regular group runs a week. One is a faster group with slightly less extreme terrain, and we also have a run at 9.30 on Saturday morning which is a relaxed fun run, as is the run at 7 o’clock on Thursday evening.

We have found that many people who are training for Tough Mudder and our own Mud Runs find it great fun and good training. Most of our runners had done very little exercise except the odd Zumba class, but find our runs and bootcamps ideal for mud/obstacle course training and we have 25 doing Tough Mudder this year.

We also offer bespoke runs for groups of five or more to suit the group’s fitness and level of mud and adventure required!

We also have a nice cafe with coffee, homebaking, bacon rolls and burgers where we usually treat ourselves after a run or bootcamp!

Find out more about the Mud Runs and regular jogscotland sessions at www.muddytrials.co.uk and www.facebook.com/MuddyTrials

By Alex Craufurd

Race Directory

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

– Events in pink are part of the jogscotland Challenge Series 2014 –

15 June

2 August

Men’s Health 5k and 10k, Glasgow (men only)

One Big Weekend Aberdeen, One Big Weekend Perth

Wester Hailes 5k fun run, Edinburgh

3 August

18 June

One Big Weekend Glasgow, One Big Weekend Edinburgh

Strawberry Novice Run and Junior Fun Run, Cairnie Fruit Farm, Cupar 22 June Bannockburn 700 10k and junior runs, Stirling

5 August Carnegie Harriers memorial run, Knockhill Racing Circuit 10 August

Dalbeattie Civic half marathon and 10k, Dalbeattie

Isle of Mull half marathon, 10k and junior races, Craignure

Glenrothes road running festival (10k, 4k, 2k and junior jog), Glenrothes

17 August

29 June Peterhead Running Festival half marathon and Shell 5k, Peterhead 2 July Brig Bash 5 mile road race, Bridge of Earn 29 July Isle of Jura half marathon and 10k, Craighouse

Forfar 10k, Forfar 22 August Eyemouth Twilight 5k walk/jog, Eyemouth 24 August Edinburgh Running Network LP Run, Meadowbank 31 August Paisley 10k, Paisley Doonhamer 10k, Dumfries Hawick 10k and 5k Challenge

Race Directory 13

jogscotland magazine Summer 2014

Race Directory 14

jogscotland magazine Summer 2014

Race Directory cont’d 6 September Scottish half marathon, Tranent 13 September Golspie 10k and 3k fun run, Golspie 14 September City of Stirling 10k and 2k fun run, Stirling Buckie 10k and junior 3k, Buckie 21 September Dumfries half marathon, Dumfries Scottish Gas 5k and 10k, Granton, Edinburgh Pitlochry 10k, Pitlochry 28 September Linlithgow 10k and fun run, Linlithgow

Free parkrun events (5k) every Saturday at 9.30am at: Cramond, Edinburgh Strathclyde Park, Lanarkshire Pollok Park, Glasgow Tollcross Park, Glasgow Victoria Park, Glasgow Callendar Park, Falkirk North Inch, Perth Eglinton Country Park, Irvine Beach Esplanade, Aberdeen Bught Park, Inverness Craigtoun Country Park, St Andrews Camperdown Park, Dundee And Park’n’Run, Balloch

Junior parkrun events (2k) every Sunday at 9.30am at:

Helix juniors, Falkirk Stirling juniors, King’s Park www.parkrun.org.uk

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

Stay safe in the sun Carolanne’s melanoma scare When you live in Scotland, it can be hard to believe that the sun poses a threat. But Dunfermline jogscotland member Carolanne Watson, 47, discovered for herself that running without protecting your skin can lead to potentiallydeadly melanoma.

I never thought I would be a statistic, but now I am – one of around 1,200 people diagnosed with malignant melanoma each year in Scotland. The three-inch scar on my knee is the legacy of ignoring the advice that we’re all given about avoiding skin cancer.

Last year I was training for a marathon, and focused all my attention on building up my capacity to run at my best - but I never considered that I was also building up skin damage. I often ran in shorts and T-shirt, without thinking about the increased exposure to sunlight that I was getting as I racked up the miles.

I’d always had the “big freckle” on my knee, but as I ramped up my training it got bigger and, like most people, I just ignored it, because it had always been there. I’d had a mole on my back removed around 2000, so even though I knew that any changes to a dark mole or freckle should be reported, I thought nothing of it as the previous mole had not been problematic.

I casually mentioned to the doctor that the mole on my leg had changed, and seemed to have got big really quickly, so I was referred to dermatology for further investigations. The mole was about 5mm across.

I knew what to expect as far as mole checking and I really didn't bat an eyelid when they referred me for a biopsy, where they scrape off a layer of skin, as that's all standard procedure for suspicious moles.

After the biopsy, I couldn't run for a couple of weeks but undeterred I was back as soon as I was able. It looked like somebody had burnt me with a cigarette and I joked how it was actually a jellyfish sting from Jog Scotland Cowdenbeath's taster run of the Black Rock - there really were jellyfish in the sand! I jollied along without a care.

I got a call several weeks later, saying: "Can you come in to see us this week?"

I duly obliged and expected a checking of my wound and the biopsy results.

There were three people in the room and the consultant gave me the news, which involved the C word and the words malignant melanoma. I kinda heard her say it was “thin”, and I glanced at my watch and asked how long this would take. The nurse looked at me and said: "Are you not taking this all in?"

Sun Safety 15

jogscotland magazine Summer 2014

Sun Safety 16

jogscotland magazine Summer 2014

Sun safety continued… above Carolanne with Kirsty Archbold

At the time, I was right in the middle of doing presentations for a BA in Business Enterprise, and I was so concerned about that I think they thought I wasn’t taking it seriously. I just thought “Get it cut out, job’s a good’un.”

Equally I had booked for the Great North Run and was off on holiday straight after - I treated the whole experience as an inconvenience.

I even decided that scheduling the “Wide Local Excision” that I needed would have to wait, so I actually ran the Great North Run with a biopsy hole in my leg.

But there’s a reason the surgeon wants to get a mole removed quickly.

The mole itself is not the issue. The question is whether any melanocytes (melanoma cells) have entered into the bloodstream and been deposited elsewhere. If that happens, they can get carried around the body and you could find yourself with cancer elsewhere in the body – in your organs or bones. The mole is the visible sign of the melanoma.

As part of the process for melanoma removal they consider thickness, which meant that even though the mole was only 5mm across, the incision when they removed it was three or four inches across, and right down to the muscle tissue to be as sure as they could be that they’d got all the

above Carolanne in action

melanoma cells.

I had the operation two months after diagnosis and I couldn’t run for at least two months. Not being able to run was depressing, because I was stressed with my course and had no outlet and by now the reality had kicked in - I had skin cancer.

For the next year I have quarterly check-ups and I am “on the radar” for the next five years. I have had pictures taken of all of the moles all over my body – and you do get a bit paranoid every time you see a new mole emerging.

The most difficult thing for me was that I can’t be a blood donor or on the organ donor register for at least five years and possibly never. I’ve always run for Chest, Heart and Stroke Scotland after my brother had a stroke in his thirties and had a kidney and pancreas transplant as a result, so not being an organ donor is a big deal.

In a sense I’ve been very lucky – there is no evidence of spread to other parts of my body and I regularly check my lymph nodes in the leg area.

The whole point of this story is - take it seriously. It’s not “just a mole”, or even “just skin cancer”. It’s what’s happening to your skin, the biggest organ of the body - don't ignore it, get it checked and keep checking.

Thanks to fellow jogscotland member Kirsty Archbold, I was encouraged back into the running in January this year and slowly but surely I got back on track, but it has been an emotional rollercoaster.

I take greater precautions, above all choosing training with lower sun exposure. I avoid the peak times of day and mainly run in the evenings, wearing adequate clothing, and using sweat-resistant, high-SPF Factor 50.

I still wear shorts and T-shirt for comfort when I'm running, but I give it all a little more thought these days and go through my “protection routine” prior to heading out for the day.

I was never a sun worshipper and I stay covered up as much as I can. The key is catching the atypical moles early before they can turn into anything and being aware of what to look for. When in doubt, have them check it out. It can save your life.

Tips for Runners • Run when the sun is less intense. Generally it is strongest between 10 a.m. and 4 p.m. If you train during those hours, find shady places to run.

• Put sunscreen on before your running outfit, not at the race site. This will give it time to soak in, and keep you from applying it less thoroughly or forgetting it altogether because of pre-race excitement. Use an SPF 15 or higher sunscreen. Look for stick formulations, sport, or water-resistant versions.

• Run in a hat and UV-blocking sunglasses.

Polarized lenses help beat the glare.

• Always keep sunscreen in your race bag.

• For longer races, have a friend posted somewhere in the second half of the race to hand you a small, one-use, wipe sunscreen (or keep a small packet in your pocket), so that you can reapply it to your face, neck and arms as you run. You can do that without really breaking stride. Sunscreen starts to lose effectiveness at about the two-hour mark, or even sooner if you are sweating heavily.

• Before post-race festivities begin, reapply sunscreen – you can give yourself a quick massage in the process to help relax your sore muscles.

• Post-race clothes should include a lightweight but long-sleeved T-shirt and sweats. Darker colors offer ideal sun protection.

Early-warning signs Often the first sign of melanoma is a change in the shape, colour, size, or feel of an existing mole. Thinking of "ABCDE" can help you remember what to look for: •Asymmetry: The shape of one half of the mole does not match the other.

•Border: An irregular border, with edges that are ragged, notched, or blurred in outline.

The pigment may spread into the surrounding skin.

•Colour: Uneven colour - shades of black, brown, and tan may be present. Areas of white, gray, red, pink, or blue may also be seen.

•Diameter: There is a change in size, usually an increase.

•Evolving: The mole has changed over the past few weeks or months.

Sun Safety 17

Sun Protection

jogscotland Challenge Series 2014 18

Scotty at the Monklands podium

jogscotland magazine Summer 2014

Challenge Series 2014 The jogscotland Challenge Series 2014 is now well underway, with jogscotland members and others enjoying our variety of fun, friendly events around the country.

This year we are joining forces with local event organisers to help stage events suitable for beginners, ranging from oneoff events to routes which are part of larger running festivals.

Run Balmoral & Monklands 5K Fun Run The series kicked off on April 27 with the three-mile Wee Trail Race, a new distance for Run Balmoral. Participants enjoyed a stunning off-road route through the fabulous landscape of the Royal estate as part of a busy weekend of events. Winners were Calum Kitching and Heide Biberbach-Laidlaw, pictured.

Run Balmoral say they are confident the Wee Trail Race will grow in popularity and look forward to holding it again in 2015 when hopefully more people will come along and enjoy the spectacular route.

The Challenge Series then moved to Monklands 5K Fun Run organised by North Lanarkshire Leisure on 18 May. Organiser Kat Heron said: “It went really, really well, we had some additional entries on the day and the sun was shining, so it was a good event. There were people who were running for the first time who completed it, and they were brilliant. We had some of our beginner joggers from our jogscotland groups and they’ve only done one block, but we encouraged them, and we got one of the Jog Leaders to go round with them, and they were really pleased to get round.”

Head of jogscotland Billy Mitchell said: “The jogscotland Challenge Series 2014 has got off to a great start, thanks to our partners at Run Balmoral and North Lanarkshire Leisure.

“Their supportive, friendly events have welcomed joggers and runners of all abilities, encouraging them to get active and stretch themselves with a new challenge.

Calum, who comes from Aboyne, led home a small but hugely enthusiastic and energetic field of 55 runners taking part in this new addition to the successful Run Balmoral weekend of races which attracted more than 5,000 entrants.

Heide, from Galashiels, led home the women's field in 24:55. The Edinburgh AC member is more used to competing over 400m on the track but admitted she enjoyed the longer distance.

“There are still plenty of events to go in the series, and we hope jogscotland members will sign up and enjoy one of the 5K challenges on offer.

He added: “Congratulations to everyone who took part at Run Balmoral and Monklands – it’s a great achievement to get out there and complete a challenge like this. We hope you all had a fantastic time and have been inspired to keep active and keep enjoying it.”

Run Balmoral

Scotty at the Men’s 5k launch

Men’s 5K, Glasgow Next up in the jogscotland Challenge Series is the Men’s 5K in Glasgow, a brand new distance for the popular Men’s 10K Festival, due to take place on June 14.

Sarah McMillan, event manager for The Men's 10K Festival, said: "We are absolutely delighted to be working with jogscotland and to be able to introduce a Men's 5K event to our festival this year.

“It's so important to us to be able to provide events that encourage all men to be fit and active, so to include a Men's 5K for those for whom the 10K is unachievable, or just not their distance, is really exciting for us.

We're especially thrilled that the 5K will be part of this year's jogscotland Challenge Series and that both the 5K and the Men's 10K will be Scottish Athletics affiliated events. We hope our events inspire lots of guys to keep fit and active all year round with the help and support of the excellent jogscotland programme."

Peterhead Running Festival Shell 5km We are also delighted that the Peterhead Running Festival Shell 5km Walk/Jog/Run on June 29 will be part of the jogscotland Challenge Series.

Organiser - and jogscotland Jog Leader Stephen Bruce said: “We are really thrilled this year’s Shell 5km is part of the jogscotland Challenge series. Peterhead jogscotland members have always enjoyed the jogscotland 5km challenges which were held at Haddo and Hazelhead in our area. It was a really fun event and you were always sure to receive a warm welcome from the jogscotland crew, other jogscotland groups and of course of Jog Scotty, so we hope replicate that in the Peterhead on Sunday 29th June.

“As well as Shell 5km, we have the Peterhead Half Marathon and Shell School Fun Runs which is a free event for school pupils. At the end of day the Queen’s Baton arrives at Catto Park so it going to be a really special day this years Peterhead Running Festival - so why not join us?”

One Big Weekend In August, the jogscotland One Big Weekend will see 5Ks taking place in four cities over just one weekend. Among those already signed up is Owain Williams – who will be running in all four events!

Owain has already made a huge impact on his health by losing six stone, while his wife, jogscotland member Mandy has lost five stone.

The 32-year-old website developer from Edinburgh, who at his heaviest weighed almost 19 stone, is now a trim 13 stone. He says running has transformed his life - he was even on a run the first time he met Mandy!

Owain said: “Running has completely changed my life and there’s no chance I’d have met my wife without it.

“I was grumpy and miserable as sin when I was overweight. I had bad asthma as well.

Now I’m fit the asthma has almost gone. I want to show that anything is possible. I think jogscotland is brilliant.

They’re all about inspiring people to get out there and enjoy being fit.”

Owain made a New Year’s resolution at the start of 2008 to lose weight. Snacking on fast food had left him feeling fed up and exhausted. He said: “I’d go into shops, try clothes on and hate the way I looked in them.

jogscotland Challenge Series 2014 20

jogscotland magazine Summer 2014

“I was always tired and always getting colds. I’d made several attempts to lose weight and knew I had to do something about it. Running was the only thing that clicked.”

Desperate to boost his health, Owain started by walking, before building up slowly to a run and by May 2008 was fit enough to run the Edinburgh Marathon in 4 hours and 50 minutes. Since then he has completed seven marathons, including a personal best time of just 2 hours and 58 minutes.

He was on a lunchtime run across the Meadows in Edinburgh in 2009 with a pal when he was introduced to Mandy who was also out for a run.

He said: “We got chatting and both had an interest in running and getting fit. We both understood what it takes to go from being heavy to how we are now. We both know that if you believe you can lose weight then there’s actually nothing that can stop you.”

Mandy, who was 15 stone 6lb before she met Owain, dropped to 10 stone 6lb and is a keen member of jogscotland in Leith.

The couple, who married last June, are regulars at running events. Mandy, 35, plans to run the jogscotland One Big Weekend race in Edinburgh, then will drive Owain to the other races in the series.

More information on individual events can be found at the web links below: 14 Jun • Glasgow – Men’s 5K –

a new distance for the Men’s 10K Festival www.mens10k.com/events/mens-5k-june14th-2014/ 29 Jun • Peterhead Running Festival Shell

5K Walk/Jog/Run www.peterheadjogscotland.com/peterheadrunning-festival/ 2 Aug • One Big Weekend 5K, Aberdeen (am) www.jogscotlandonebigweekend.com /?aberdeen 2 Aug • One Big Weekend 5K, Perth (pm)

www.jogscotlandonebigweekend.com /?perth 3 Aug • One Big Weekend 5K, Glasgow (am)

www.jogscotlandonebigweekend.com /?glasgow 3 Aug • One Big Weekend 5K, Edinburgh (pm) www.jogscotlandonebigweekend.com /?edinburgh 14 Dec • Christmas Cracker Festive 5K, Strathclyde Park, North Lanarkshire Leisure (provisional date) link tbc

JOIN IN! Entries for each of the events should be submitted directly to event organisers – for the latest list of events and entry links visit www.jogscotland.org.uk/challenges-2014. jogscotland Gold members can claim their free sign-up for an event in the Challenge Series by emailing jo.stevens@scottishathletics.org.uk.

THE FUN FUN,, FRIENDLY, FRIEENDLLY, FOAMY 10K 1 Forst more info...

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Women’s Run Pics 22

jogscotland magazine Summer 2014

Great Edinburgh Run Thousands of runners took to the streets of Edinburgh on April 27 for the Great Edinburgh Run. It was the first time that the event had been held over a 10 mile route, and proved a hit with participants.

Among those taking part was jogscotland member Heather Dodds. She ran with her fiancé Craig Matthew exactly a week before their wedding, and to get into the spirit of the event, she wore a veil and white tutu, while Craig wore a kilt! (pictured below). Heather said: “We are both keen runners and when we realised the Bupa Great Edinburgh Run was taking place exactly seven days before our wedding, we thought it would be great to have a bit of fun and dress up in our wedding clothes – albeit modified to allow us to run!”

Heather was lucky enough to land a free place for the Great Edinburgh Run after jogscotland came second in the team challenge at the Great Scottish Run’s Club Challenge. Heather was one of the first seven jogscotland women to finish, winning her a free place. Here’s a selection of pictures from the day – congratulations to everyone who took part.

Nova 23

ONE GREAT WEEKEND OF RUNNING

4 & 5 OCTOBER 2014 GLASGOW

GREATSCOTTISHRUN.COM

Jog Works 24

jogscotland magazine Summer 2014

Jog Works West College Scotland Twenty-six staff members from West College Scotland donned their running shoes and joined thousands of women for this year’s Bupa Great Women’s 10k.

Coordinated by Marketing Manager, Fiona Gribben, staff were challenged to dust off their running shoes, get fit and run for a charity of their choice. Fiona said: “I thought an event like this would be a fantastic opportunity for staff across the three campuses to come together to raise money for numerous charities and to get fit. I’ve got to be honest, I’ve been surprised about how open some of the team have been about why they are fundraising - for a few this event is not just a fitness challenge; it’s about giving something back to a charity that has supported friends and family through some difficult times.

“The ladies had a great day! The sun was shining and some personal bests were beaten. The best thing is we have raised over £4K for various charities!

“I’d like to thank the Healthy Working Lives Team at the college for paying the registration fees for all staff who are taking part, the jog coordinators from each campus, jogscotland and Peter Renton Workwear.”

Running enthusiast and jogscotland Jog Leader, Denise Kyle said: “We have had a running club here at Paisley for a number of years; forming in 2007 as an official jogscotland workplace group. The group generally meets on a Monday, Tuesday and Wednesday and comprises a real mix of abilities from beginners to the more advanced, taking part in anything from 5Ks to marathons. Everyone has their own goals and there is no pressure to run races.

“I’m delighted that West College Scotland has formed a running group across the three campuses at Clydebank, Greenock and Paisley.”

Beginner runner Sharon McCall said: “I’ve never been much of a runner - I barely even run for the bus! But every year I try to set myself a personal challenge which usually involves some fundraising too, so when the opportunity came up for the 10K I decided that I should get my running gear on and join in.

“Most of my training has been done near my home on country roads where the dog (and on some occasions, the cat) and I can run virtually undisturbed. I can’t say it’s been easy but then nothing worthwhile ever is.”

Mini Strides 25

jogscotland magazine Summer 2014

Mini Strides for Junior jogscotties Junior parkrun Adults have been enjoying parkruns for a several years, and now younger runners can get in on the act too. Scotland’s first Junior parkrun launched at Helix Park, Falkirk on April 20.

It’s a 2K route for four to 14 year-olds, held every Sunday at 9.30am. Everyone’s welcome, whatever their pace.

The Falkirk event is already proving a big success, with more than 100 young runners turning up regularly.

The event is free, but you do have to register online before you run. More Junior parkruns are planned elsewhere in Scotland, so keep an eye out for one popping up near you - Stirling has already begun in King’s Park. www.parkrun.org.uk/events/juniorevents to find out more, or www.parkrun.org.uk/helix-juniors for the Falkirk event.

We had a chat with Alison Mitchell (pictured below left), 10, about taking part in Scotland’s first ever Junior parkrun at Falkirk.

Where did you run?

I ran at the Helix, near the Kelpies.

What was the event?

It was the first junior parkrun in Scotland.

How did it go?

Well, it was quite cold, even though it had been sunny in Stirling. A lady led some jumping jacks and running on the spot to warm-up. We started at the bumble bee sign and ran in a figure of eight course round the lagoon. It was a 2k course, but felt much shorter. It only took me between 8 - 9 minutes, but I ran with a friend because I had raced the day before. I knew a few people there, mostly from my triathlon club in Stirling.

What did you do afterwards?

We had hot chocolate in the cafe afterwards and had fun talking about the run.

Would you like to do it again?

Yes, but it would be better if there were marshmallows and cream with the hot chocolate. And if there was a local event, so that it was easier to get there. It would be good if it was warmer, too.

Anything else you can tell us about the parkrun?

It was great to see my results so quickly on the website and nice that my friend Millie was first girl.

Scottish Slimmers 26

jogscotland magazine Summer 2014

A new zest for life!

Name: Gillian Duncan Class Manager: Lynne Watson Height: 5’6

Before Weight: 19 stone 10lb Dress Size: 24

Now Weight: 11 stone 10lb Dress Size: 12 8 stone lighter SIX DRESS SIZES SMALLER

“I’m proud to be raising money for charity now that I am almost 8 stone lighter!”

Having gained weight gradually in the eight years since her daughter was born, Gillian Duncan realised her weight was out of control when she was invited to a night out and nothing in her wardrobe fitted. “I couldn’t find anything in the shops either and ended up buying a size 24 dress I hated,” says Gillian, who reckons most of her weight gain was the result of too many takeaways and no exercise.

“In July 2012, I went on holiday to Tenerife with my husband, Steven, and our daughter Jenna and that’s when I finally accepted that I had to do something about my weight. I was so big, I’d had to buy a suitcase of new holiday outfits, I felt incredibly self-conscious all the time we were away and, when we flew home, I was mortified to discover I could hardly fasten my seat belt.

“Too embarrassed to ask for an extension, I spent the flight in agony, because the seat belt was digging in so much.”

A couple of days after returning home, Gillian went along to her local Scottish Slimmers class. “A few of my friends had successfully lost weight with Scottish Slimmers so I decided to give it a go,” says Gillian.

“I was horrified to learn that I weighed almost 20 stone but I wasn’t upset as I knew I’d never be as heavy as that again.”

By the next week, Gillian was almost half a stone lighter. “I was in the right frame of mind and, from then on, I’ve lost weight almost every week. I have the occasional blip but, with my Class Manager’s help, I’m soon back on track again.”

By Christmas 2012, Gillian was three stone lighter and had rediscovered her zest for life.

“I started going running, although I’d not done anything for years, and I loved it!” said Gillian, who is currently in training to run the 2014 Race for Life.

“Being slim is wonderful,” says Gillian, who reveals that, having lost an amazing 8 stone, she is delighted to be able to join in the annual fund-raising event.

“The Race for Life is an important race as it raises so much money for cancer research – and it gives people like me the chance to have a real challenge.”

A perfect post-workout treat!

Serves two 14 Checks 6 fat grams 1 Put the chicken breasts, onion and parsley in a blender goblet or food processor and blend briefly.

Ingredients 300 g/10 oz skinned chicken breast fillets ½ onion, chopped few sprigs of fresh parsley 1 tablespoon mango chutney pinch of curry powder salt and freshly ground black pepper 2 x 50 g wholemeal rolls 2 teaspoons reduced-calorie mayonnaise few crisp lettuce leaves 2 slices tomato 1 teaspoon tomato ketchup

2 Mix with the mango chutney, curry powder and some seasoning. Cover the bowl and chill in the refrigerator for about 30 minutes to firm up the mixture.

3 Divide the mixture into 2 equal-sized portions and shape into 2 patties.

4 Cook on a lightly oiled hot griddle pan or under a preheated grill for 5-7 minutes each side, until the burgers are golden brown all over and cooked right through.

5 Split the wholemeal rolls and spread the base of each roll with the mayonnaise.

Cover with some lettuce and a slice of tomato and top with a hot burger. Add a squeeze of tomato ketchup and cover with the remaining half of each roll.

6 Serve the burgers immediately with a crisp salad.

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Scottish Slimmers 27

Chicken Burgers

Jo Stevens 28

jogscotland magazine Summer 2014

Get Lost!

by Jo Stevens

Stride is usually packed with success stories, but it’s good to remember that we don’t always achieve what we set out to - and even when things don’t go according to plan, we can still be inspired…

behaviour for a jogscotland Jog Leader who should know better, but we all have times when our desire to run overtakes common sense!

Jo Stevens, jogscotland ’s membership development officer, had a long-held ambition to complete a marathon before her 30th birthday. So when the chance came up to run an ultra marathon with friends, she decided to go for it. Here she tells us what happened...

I also started reading a lot of articles on ultra-running. What to take? How to prepare? What to eat? The night before, I packed my bag with socks, clean top, water, gels, flapjacks, jelly beans, jaffa cakes and oatcakes. I printed off my map, charged my phone and I was ready!

So early on Saturday 29 March, I jumped on the minibus with the rest of the group. Cat Maplesden, Jog Leader for the Trinity Trotters jogscotland group was there too.

Our route was from Cove Bay, Cockburnspath to Longformacus and then on to Lauder.

Back in 2012, I was a Run Leader at the Speed of Light event in Holyrood Park, Edinburgh. Lots of us have stayed in touch since, and during our Run Leader Christmas pub crawl, it was decided (while the beers were flowing…) that it would be a good idea to attempt an ultra marathon.

Some of us were already seasoned ultrarunners while others - including myself had not done much more than a half marathon. While my judgement was clouded, I agreed that would be a great idea!

Eventually, a plan was hatched for us to run 32 miles along the Southern Upland Way. It wasn’t an organised event, but we’d all go out and make a day of it together. By the time we’d decided this, however, I only had about 10 weeks to get myself ready.

I looked at a marathon training schedule and saw that already I was short of training weeks, so I started running, 7, 10, 13 miles in a very short space of time - not ideal

My feet didn’t appreciate the increased mileage so quickly and after a couple of weeks I had my first black toenail (which hurt so much) and a sore knee. I eased off the miles for a couple of weeks. But I was conscious I was running out of time, so I went out and started reaching 16, 18, 21 miles, this time without problems.

I strapped on my bag and we hit the path, but soon realised I’d over-packed and began to slow down under the weight of it.

Thankfully, after eight miles, I was able to drop my bag off at our minibus. I decided I would only carry a bottle of water and a few gels in my pocket. I also left my map as the group had stuck together up to this point and I’d been following the crowd without a problem.

However, as we got further along the route, the varying speeds and abilities were stretching out the group, and the thick fog and poor visibility were making it difficult to see signposts. I had a man with a fluorescent top on in front of me, but all of a

Jo Stevens 29

sudden I entered a field and couldn’t see him. There were five of together us at this point so we decided to try to follow the others’ footprints in the grass! We soon lost all signs of any footprints and got lost.

Eventually, we doubled back to a house we’d seen and asked for directions.

The man said: “You’re almost at Longformacus, take a shortcut through my estate, you’ll be there in about three miles.

Keep an eye out for a large house and you’ll know you’re on the right track,” We headed off down into his estate, joking about how we “Ate 5Ks for breakfast” and how we would be there in half an hour. With the thick fog, we couldn’t see anything, never mind a big house. We crossed through a river, over several fields, jumped muddy banks, over walls, barbed wire and an electric fence – and then found ourselves crossing the exact same bit of river we started at!

Two hours had passed and we felt totally deflated and truly lost. I had also run out of water and gels. We tried to see the funny side and stopped for a photo opportunity (above left), and then one of the group ran up a nearby hill and got a signal on her phone. We got a map up, followed it and finally saw the house appear through the fog. From there, we made it onto a road and after a couple of miles saw our minibus in the distance. We’d been lost for over two and a half hours - Air and Mountain Rescue were about to be called when we finally showed up.

We jogged the last two miles into the town of Longformacus, but by that time it was too late in the day to try and attempt the remaining 17 miles.

It was definitely not the challenge we’d set

out to do, but there’s no denying that the event was a challenge in its own way, and I’m really glad I gave it a go.

I also learned a few good lessons from my adventure, so to make sure our efforts in the fog weren’t in wasted, let me share them with you!

1. Invest in a hydration backpack 2. Carry enough supplies in case you get lost, but keep your bag as light as you can 3. Always carry a map – it’s no good to anyone if you leave it in the bus!

4. Stay together and look after each other 5. Learn to read a map and use a compass 6. Always look on the bright side!

Editor’s note – We’re proud to say that Jo was undaunted, and on 13 April set off to run her own marathon in Midlothian and Edinburgh. With her husband Chris accompanying her for the last few miles, she completed the distance without getting lost – and achieved her goal of running a marathon just a few days before her 30th birthday!

Paul Honey 30

jogscotland magazine Summer 2014

jogscotland on Tour Paul Honey took up jogging with jogscotland Inverary when he spent a year living in the town following a bereavement. When the time came to move back to London he took his jogscotland T shirt with him and spread the word all over the country – and now he’s heading back…

My mum moved to Inveraray about 10 years ago wishing to spend her retirement here, and I visited frequently from south west London, where I worked as a university lecturer in computer graphics. I must have spent about six weeks a year in Inveraray.

loch side, and in January 2012 bought myself a pair of running shoes. Buying the shoes was the easy bit. Every now and again I would take a look at them, but wasn't really quite sure how to go about becoming a runner. As a child it was all so easy - we didn't even need any special shoes, we just ran around in our regular school shoes.

Around Easter, I saw notices in Inveraray for a beginners’ jogging group that was starting up after Easter, and I thought this was my opportunity. I was a little apprehensive, because I only knew a few people in Inveraray.

I remember on the day of the first meeting, calling the phone number on the notice just to make sure it was the right thing for me to go along. Fee Corner, who runs the group, wasn't there, but I spoke to Freya, her daughter, and I have to say Freya is an amazing young lady. She is herself very athletic, but the fact that a young teenager is happy to spend her time helping us 'oldies' get fit is amazing. She is a credit to all young people.

About three years ago I decided I wanted to take some time away from work in the form of a sabbatical. I was noticing that my mother was getting older and I wanted to spend more time with her, so the plan was to move to Inveraray for a year. Very sadly in 2011 mum passed away very suddenly, before I was able to start my sabbatical year. This hit me very hard - clearly I hadn't noticed just how old she was getting. I went ahead with my year off and spent it in my mum’s home in Inveraray. But rather than it being what would normally be a university lecturer’s sabbatical, spent on research and study, it became a time for me to sort out my mothers affairs and to re-evaluate what was important. I was becoming quite depressed, and though I perhaps didn’t realise it at the time, it’s now clear looking back that the running helped me get over a very dark period in my life.

Everyone was really, really, friendly and I felt very welcome, despite being a bloke. What had inhibited me from going out on my own was the thought that after five minutes I would be exhausted, and this would be demoralising and would make me want to give up. What I hadn't expected was that after just 20 seconds I would be exhausted!

But running in a group is so supportive and everyone encourages each other.

During that year in Inveraray, I decided I wanted to take up jogging. I thought it would be great to be able to run along the

One of the things that I found surprising at this initial stage was hearing Fee talking about entering races. It had never occured

So I went along to the session. I was the only man, and I think most of my fellow joggers had in common that they had offspring at either Inverary primary school, or Lochgilphead joint campus.

Paul Honey 31

balow: Paul in Liverpool and Brighton

to me that that would be something I would want to do, but 12 months on I was running in the Crinan Puffer 8.5 mile run, and have since run in a couple of 10Ks and three half marathons.

Not only have I got a huge amount of pleasure from jogging, it has been really good for my health. I’ve lost around 10kg, which is particularly important for me, as I’ve had diabetes since the age of nine.

Since January, I have been treated with an insulin pump, which is fantastic, because it allows me to adjust the amount of insulin delivered to me when I run. I am sure that I have never been as fit and healthy as I am now and have never felt so good. As diabetes is becoming more common for middle-aged people I think it is important for folk to know that it shouldn't stop them doing anything.

In September 2012 after my 'middle age gap year' I returned back to my job in London with the intention of sharing my time between there and Inveraray. I took to running in the parkrun events in Bushy Park, and would always wear my yellow Inveraray jogscotland shirt, which would occasionally prompt comments such as “You’re a long way from home!”. I've run in other events in Richmond, Liverpool and Brighton, and always proudly wear my Inveraray jogscotland shirt.

It was difficult to spread my life between Argyll and London, and because of cut backs at my University, at the begining of 2014 I took severance from my lecturing job in London, and will be moving to Inveraray full time in June, so I will be able to get back to being a regular at the jogscotland runs.

I feel a great debt of gratitude to Fee. Running has given me such great pleasure, and I know I wouldn't be doing it without jogscotland.

by Paul Honey

In shorts…men’s running 32

jogscotland magazine Summer 2014

In Shorts… jogscotland and top running magazines Men’s Running and Women’s Running have teamed up to deliver the latest headlines, tips and gossip straight from their pages to the pages of Stride. race distance to your armoury can not only improve your speed over shorter distances – but long distances too.

Men’s Shorts Men’s Running July issue on sale now Brave is the man who cries ‘summer is here’, because no sooner than you think it is, the temperature nosedives and you’re back in a hat and gloves wondering why you never chose to move to the Maldives (lack of a telephone number savings account aside). And yet, at Men’s Running towers, we’re pooh-poohing the naysayers - and welcoming the summer in with our frostbitten hands – and our July ‘summer special’ issue.

Whichever why you cut it, summer – even in the UK – means higher temperatures and an increased focus on hydration. If perceived wisdom is to generally drink two litres of clear liquid a day, then even a slight increase in the mercury is going to have an impact. But just how much should you be drinking? In this issue, we talk to Professor Tim Noakes whose extensive research into running and hydration has revealed some surprising results. We don’t want to spoil it for you here but let’s just say don’t believe everything you see on the television.

Elsewhere, we celebrate the explosion of 5K races the summer brings and argue that adding this

Men’s Running Order your FREE copy today

Helping you improve your running.

And, if you’re looking to run faster this summer, we take a look at the latest sports science and tips from multi-discipline running specialists – and boil it all down into our feature ’21 ways to run faster this summer’.

Being chased by a rabid dog is not one of them.

For beginners, we introduce the 12 golden rules of running. For those of you who’ve decided to join the running fraternity – but don’t really know where to start – this is a must-read. Packed full of advice on what to do (rather than what not too!), this will encourage you to pull on your running shoes – and take those first important steps into the running community.

Of course, it wouldn’t be summer without the opportunity to confine those longsleeve tops to the bottom draw – and pull out your vest and shorts. If you find the moths have been tucking in, check out our summer accessories feature – and splash out on some new summer clobber. We’ve been busy too, launching our new website.

Take a look at www.mensrunninguk.co.uk and let us know what you think. We like it – and we hope you do too. Let’s hope this summer we’ll all be walking on sunshine!

The UK’s first running magazine just for men.

Whether it’s racing, losing weight, getting fit, looking for new gear and gadgets or reading the most eye-popping, inspirational stories from the world of running, we take pride in offering you all this and more in the only magazine dedicated to running men everywhere.

Try Men’s Running totally FREE. Text ‘Runner’ to 60300 to claim your FREE issue today Or call 0845 286 3067 & quote ‘Runner’

Women’s Shorts The new issue of Women’s Running is packed with advice, motivational tips and inspirational stories. On sale now.

Life after marathon - Training for a marathon takes up an incredible amount of time and energy, but it’s often said that getting ready for a marathon is similar to planning for a wedding! Months of planning and preparation, all focused on one day and making it special and memorable hopefully for the right reasons… then a void afterwards when you realise you’ve peaked and achieved your goal. What comes next?

Not everyone wants to take part in an ultra race and not everyone wants to automatically sign up for another marathon. So what should you sign up for after a marathon to regain your running mojo and make sure you continue to stay motivated?

We explore other options out there from shorter distances to different LIFE types of disciplines and events, to AFTER THE MARATHON help you define your fitness goals.

mara

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autumn half marathon? Whether you are a new runner with your first 13.1 mile race in mind or you’re a regular half marathon runner going for a PB, find out how to improve your performance and build up mileage gradually, reducing your injury risk.

faster get fast

Sticky and sweet - Not everyone likes the sticky sweet taste of energy gels. If you’re not sure you can stomach them or you dislike how they taste, there are alternative sources of energy you can use to help keep your energy levels up.

The new issue of Women’s Running has a wide range of product suggestions to help you feel fuelled and energized during your long runs or longer races.

© EDDIE MACDON

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July 2014 www.womensrunninguk.co.uk

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Burn those calories - Many women take up running for weight loss as it’s such an effective way to burn calories and lose weight. Running can burn anywhere between ten to 15 calories per minute, depending on your age, weight, present fitness level and how hard you work. It’s also highly effective for boosting your metabolic rate and ensuring you continue to burn more calories than you would normally do so at rest. In the new issue of Women’s Running, read exclusive tips on how to maximize the calories you can burn when you run and also access two training plans on running for weight loss. .

July 20

Autumn half - Got your sights set on an

Is timing everything? - Does the time of day that you run make a difference to your performance? Some people prefer to run early in the mornings while others are evening runners. But does the time make a difference to how fast you can run and what sort of race times you will clock up? The Women’s Running team of experts look at the evidence.

Can’t run or won’t run? - How many times have you heard a perfectly healthy friend tell you ‘I can’t run?’ Usually what they mean is they’ve tried, gone off too fast and have found it very uncomfortable. However, one woman who was told by the medical experts that she definitely couldn’t run again was Iona Pippen. After discovering a tumour in her leg which affected the leg muscles, she was told that her running days were over. But she was determined to prove the doctors wrong. Read her amazingly inspirational story in the latest issue and you will never be tempted to skip a run or say that you just can’t do it again.

The UK’s first running magazine just for women.

Women's Running provides practical information and inspiring stories to help you achieve your running goals - whether you're a beginner or an experienced runner. Every issue of Women's Running has all the expert advice and information you need on how to improve your running plus detailed features on how to lose weight, tone up, improve your health and take care of your body.

Try Women’s Running totally FREE. Text ‘Runner’ to 60300 to claim your FREE issue today Or call 0845 286 3067 & quote ‘Runner’

Women’s Running Order your FREE copy today

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Cross Training 34

jogscotland magazine Summer 2014

Cross Training Strength and conditioning I recently had a chance to try out some strength and conditioning by attending an Introduction to Weights workshop organised by sportscotland and led by Gil Stevenson, a director of the UK Strength & Conditioning Association (UKSCA).

Gil’s classes are aimed at coaches, but this workshop was for those who were new to strength training, and started with a thought-provoking discussion about the benefits of using strength and conditioning to develop good posture.

He told us that strength and conditioning: • Improves balance, muscular coordination and proprioception (your awareness of what your body parts are doing when you’re not looking at them) • Optimises biomechanical efficiency (less effort to do the same work) • Maintains muscle balance (opposing muscles are developed, promoting strength and range of movement) • Reduces the risk of musculo-skeletal injuries • Reduces risk of muscle tension, spasm and pain All of this seemed pretty relevant for jogging.

We moved on to a practical session where we tried the basics of Olympic Weightlifting, the sport which is part of the Olympic Games. We started by learning how to apply the technical principles behind different moves such as an “athletic squat”, “snatch” “clean” and “jerk”.

Throughout, Gil constantly reinforced the

by Billy Mitchell

relevance of these movements to the enhancement of strength, power and speed and skill for sports performance.

There’s a common perception that lifting weights is about becoming huge, grunty and sweaty! But it’s really about coordination and agility as much as strength, so this type of work really is for everyone, including young and old, male and female.

The main focus was on ensuring that the posture and movements were technically correct. Even though we started only lifting the bar, at 15kg, moving this weight rapidly in the wrong way could do you a mischief. I was surprised that my limitations in carrying out the movements were not restricted by my strength (lack of), but by my poor flexibility. The range of movement necessary through the major joints is huge and the only thing I felt a bit stiff the following day was my pelvic girdle. I particularly liked Gil’s illustration of excellent form (top right), nicely capturing the fact that much of this was natural to us as children and we have just lost the ability through inactivity. This chimes with the depressing statistic that only 39 per cent of adults in Scotland meet the national physical activity guidelines to 1) Minimise the amount of time spent being sedentary (sitting) for extended periods 2) Undertake 150 minutes (2½ hours) of moderate intensity activity each week, in bouts of 10 minutes or more and 3) Also carry out additional physical activity to improve muscle strength on at least two days a week.

Some jog groups have developed their sessions to include a wee bit of strength and conditioning, although there are limitations on how much can be done at a jogscotland session - your Jog Leaders are trained and insured to deliver a jogging

Cross Training 35

session rather than a weight-lifting session!

They can take you through structured warmup and cool-downs, with a lot of scope for adapting basic drills and stretches to meet the needs of the group, so long as it’s in the context of a jogging session.

For Jog Leaders who want to deliver separate strength and conditioning sessions, we suggest you consider a foundation course for the UKSCA, see www.uksca.org.uk/uksca/pdfs/Foundation %20LOs.pdf

If you want to really explore strength and conditioning in depth to support your jogging, we’d recommend you speak with a qualified S&C coach. This will give you the time and expert help you need to learn the techniques well and carry them out safely.

After my experience at the class, I’d definitely recommend giving it a go. Adding some structured weight training into your routine not only ticks the box concerning the physical activity guidelines, but it also can help make you stronger, faster and more flexible. What’s not to like?

Bear in mind that this type of holistic approach to S&C is a world away from using weights machines in a gym. These can be used to develop individual muscles in isolation, rather than develop the body as a dynamic, integrated system.

Thanks to Gil Stevenson, who delivers training through his company Sportspecifix Ltd. He has also authored and co-authored several workshops on weightlifting for sport for a number of organisations including UK Athletics.

Steph Adlinton 36

jogscotland magazine Summer 2014

Inspiration Steph Adlinton Steph Adlinton of jogscotland Inverness told her friend Suzanne that she wanted to run the Loch Ness Marathon one day.

When Suzanne died from breast cancer aged just 35, Steph knew she had to stand by her pledge – and signed up for her first marathon within six months of joining jogscotland.

Before I joined jogscotland, I’d done two 10Ks on my own, but I’d really struggled. I loved running but found it really hard on my own. A friend of mine was going to jogscotland Inverness, and in April 2012 she persuaded me to go along. I went in the two mile group. Everyone was very friendly, many in the same boat as myself and before I knew it the two miles were up! That first night, I said to our Jog Leader, Mike Dignan: “I’m really sorry, I’m so slow – I’m holding everyone up!” and he said: “Don’t worry, keep at it, just remember you’re lapping everyone on the couch”. That really stuck in my head, and the next week I was straight back to jogscotland again.

The great thing with jogscotland is that you never feel like you’re on your own, they give you so much encouragement and the confidence to keep improving and run even further. I started in the two mile group but before I knew it, I was in the five mile group.

I’d just had a baby. Running was very much my therapy, my “me” time. The support network was fantastic, so I decided it was now or never, within six months of joining I signed up for my first half marathon and my first marathon!

There was a very important reason I wanted to run a marathon – a promise I’d made to my friend Suzanne Maloney. Suz and I met at Robert Gordon University in 1999 - I’m from Tain and when I was 17 I went off to Uni in Aberdeen, which was a big leap for a

wee girl from a small Highland village. There were four of us who all made friends right at the start, and we were soon inseperable.

We all stayed in touch after University. I moved to Birmingham, and shortly after Suz had terrible news - she had been diagnosed with breast cancer. It was devastating, but she pledged to do as much as she could to fight it and raised significant amounts for charities. We did the Edinburgh Moonwalk together, the 13 mile rather than the 26 mile one, as Suz was having chemo at the time.

She was amazing, such a fighter, never gave up and did so much for others whilst she was ill – a true inspiration. It was heartbreaking when she passed away at the age of 35. I was shattered and felt very ripped off and angry that my friend had been taken away so soon. I really wanted to do something to help fight this horrible disease that affects so many of our loved ones.

Before we knew she had cancer, I told her about my ambition to run the Loch Ness Marathon. “Go for it babes” was her response! So that was it, when she passed away the seed was sown - I knew I had to keep my promise to her. She raised money for many cancer charities, and I chose to run for Cancer Research UK as so many people I knew had been affected by cancer, and I wanted to dedicate it to all of them.

Up until that point, I’d always thought a marathon was a pipedream, a completely insane idea and totally unachievable. But through jogscotland I felt so encouraged, I moved up through the groups, I could see that the Leaders were trying to show us, “Look, if you’re going out three times a week, you’ll easily be able to do a half.”

In fact, I was so encouraged that I signed up for the Loch Ness Marathon 2013!

When I told my group everyone was brilliant, not one of them said “Steph, that’s ridiculous”, they said “Go for it! Get yourself signed up for the Inverness Half now and get those miles up.”

The Inverness Half was brilliant. It was our home town, so we knew so many people. It was typical Highland weather on the day we had sunshine, rain and snow, but it didn’t matter - it was a fantastic experience – and I had such a great big hug from Inverness Leisure Jog Scotland Leader Mike Dignan when I crossed the line. It felt great, and it’s now a tradition – I demand a hug from him after every race!

After that, I kept on training, steadily building up the miles with the help of the Jog Leaders and my fellow group members.

We’re a very tight-knight group, and on the day of the marathon we met up and got on the coach to the start line together, nerves jangling, banter flowing, joking away, so much fun.

I made a big rookie error and went out way too fast. I got to 13 miles and started to get into a lot of pain. To help me keep going, I’d made a bracelet for myself which had 26 names on, dedicated to special people who’d supported me. When I started to struggle, it backfired, I started to feel I was letting all those people down. I knew the marathon would be tough, but the mind games were awful.

But eventually the voice of a member of our jogscotland group came into my head. We jokingly call her Lady Helen as she’s very straight talking. I could just hear her say: “Come on Steph, stop moaning. Get on with it.”

Mile 26 was for me and mile 25 was for Suz and by then I was really, really struggling but I knew she was with me, looking down,

and proud of me.

When I crossed over the line there was Mike for a hug, and Elaine one of our group, giving out the medals – I made a beeline for her and it made it all the more special. Then there was Nigel, one of our Jog Leaders, he’s an absolute machine, and he was just sobbing - it was at that point I knew I had just done something very special. Seeing my family and friends, especially my little boy Oscar waiting for me with his “Team Mummy” T-shirt made it all so so worthwhile.

I’m really chuffed that I did something for Suzanne, and for myself. The whole day was incredibly emotional - I look back now and I think “I did it, I did it!” I’m already planning the re-match in my head.

As well as running for Suzanne and myself, I did it for my little boy Oscar. I really want to inspire him when he’s older, to say “You can do this – look what you helped Mummy do you can do anything you set your mind to.”

All in all I raised £1800 for Cancer Research UK. I really want to encourage people to get out there and run – you’d be surprised what you can do when you give yourself a chance - perhaps a marathon? And especially for the mummies - It is achievable. It’s really hard juggling training with family life. It’s tough, but the days you’re tired and you can’t be bothered, those are the best days to get out there, when you really need it the most.

So if you’re there in the beginners’ group at jogscotland, thinking ‘This is really hard, I can’t do it” just you keep in there, believe in yourself, because that was me a few months ago and now I’m sitting here with a marathon medal round my neck.

Steph Adlinton

Membership 38

jogscotland magazine Summer 2014

Membership MEMBERSHIP CHANGES

FULL MEMBERSHIP

On May 1, we launched a new system with a simpler, two-tier structure offering Free and Full membership. Your existing Bronze, Silver and Gold memberships will remain valid until they expire, and then we’ll contact you, inviting you to choose between Free and Full membership.

The great news is that Full membership, at £18, will be much cheaper than its predecessor, Gold membership, which was £27. The package no longer includes a T-shirt, but we were aware that offering a T-shirt every single year with membership renewal meant that many of our most loyal Gold members were groaning under the weight of their collection of identical jogscotland Tshirts! (Don’t forget you can now buy a whole range of jogscotland kit from Run 4 It – see page 11).

ANNUAL RENEWAL The other major change is that we now require all members to renew their membership annually – even those with free membership. This will ensure we have up-to-date details for you and will also make sure we know how many active jogscotland members there are.

FREE MEMBERSHIP Free members will still receive a logbook, four free copies of Stride magazine mailed to their address and the ability to join in sessions with local jogscotland groups. After your first year is up, you will have the option to pay a small annual subscription to continue to receive hard copies of Stride; otherwise you will receive the digital version of the magazine after you have renewed your free membership at the end of the first year.

In addition to all the benefits of free membership, full members will receive membership of scottishathletics, discounted race entries at scottishathletics permitted events, and the option to receive hard copies of either Stride magazine, or PB, the official magazine of scottishathletics.

Existing Gold members who renewed their membership between the One Big Weekend events in August last year and May 1 this year will still be able to claim their free entry in an event in this year’s jogscotland Challenge Series 2014 – just email jo.stevens@scottishathletics.org.uk for details.

WHAT DO YOU NEED TO DO? Nothing! We will contact you when your membership is due for renewal, reminding you the details of the new membership benefits, and you can choose then which type of membership you would like to take up. We will also contact you every year after that, asking you to check your details and confirm that you are still an active jogscotland member. You can, of course, change your membership type at renewal time if you wish. The new membership scheme is administered directly from our offices by Jo Stevens, with help from scottishathletics Membership Administrator Carol Robison.

You can contact Jo on jo.stevens@scottishathletics.org.uk or 0131 539 7341.

Full

Jog Leader (Open to qualified Jog Leaders only)

Benefits • Able to participate in jogscotland group sessions (local fees may apply) • Free copy of jogscotland logbook • Subscription to hard copies of Stride magazine for one year, with option to pay a subscription annually thereafter or receive electronic version • 10 per cent member discount at our sponsor, Run4It • Able to participate in jogscotland group sessions (local fees may apply) • Free copy of jogscotland logbook • 10 per cent member discount at our sponsor, Run4It • Full membership of scottishathletics • Discounted race entries at scottishathletics permitted events • Option to receive either hard copies of Stride or PB magazine • Able to participate in or lead jogscotland sessions • Free subscription to hard copies of Stride magazine for (Continuation requires you to renew your free membership annually, updating your details) • 10 per cent member discount at our sponsor, Run4It, plus special Jog Leader-only offers

Website We’ve been working very hard behind the scenes at jogscotland this year on an brand new look for our website, which is due to launch later this year.

The site will still contain all the useful information you’re used to, including membership details, club finder and events listings, along with inspiring stories to keep you motivated.

We hope the new design will make it much easier for people to find exactly the information they want, whether they’re looking to start jogging, set up their own group, or just get access to useful tips and advice.

We’re also in the middle of a huge project to overhaul our membership database at the moment. While this is going on, we’re sorry to say that you can’t access your own account online. If you have any questions, just contact Jo Stevens on jo.stevens@scottishathletics.org.uk or 0131 539 7341 and she’ll be able to help you. This feature will reappear later in the year – thanks for your patience!

In the meantime, here’s a sneak preview of one of the early prototype designs for our new homepage… we hope you like it!

Cost Free

£18

Free

Membership 39

Free

Cool Down 40

jogscotland magazine Summer 2014

Cool Down Sisters are doing it for themselves – and brothers, and dads and mums and kids.

A few weeks ago I kept a pledge I made to myself last year, and took part in the Great Women’s 10K in Glasgow.

I’d been along last year to take photos and cheer on all the jogscotties, and the atmosphere was brilliant. It had such a buzz about it that I really wanted to give it a go.

So this year I turned up in my trainers, joining the excited crowds in the streets near Bellahouston Park with my pal Laura. It was brilliant to see the hoardes of women ready to run - and all their supporters, including the blokes. Friends and loved ones held bags, calmed nerves, and stood with the kids perched on their shoulders waving placards.

There was – of course – the queue to end all queues for the loos, with no opportunity on this occasion to switch lines and nip into under-used men’s toilets!

It’s a long time since I joined such a big race, and I’d forgotten what fun it is to all move forward to the start line en masse, photographers snapping, booming PA system counting you down – and then we were off! There were lots of folk cheering at the start, and I found myself keeping up quite a brisk pace, but I was happy to just enjoy the speed while it lasted and slow down later whenever I needed to.

About 1K in, as we ran through wide treelined streets with big family houses, I spotted the first volunteer water station. One after the other, there were families who had come out, set up a table in front of their gate, covered it in cups and filled them with

water for the runners. At some the owners sat patiently at their tables, at others the kids were holding out cups or snacks to the runners. It was a bit early in the race for me to want a drink, but I must have been more emotional than I realised. The very sight of all these folk, whose peaceful Sunday had been interupted by their roads being closed so thousands of women could run past well, I spent about a kilometre trying not to cry!

It was an experience that made me realise how important our running is, and not just for ourselves. We talk a lot at jogscotland about the social side of running – we all know that a jogscotland group is not just a training group, it’s a gang of buddies and allies.

But the network of people brought together by what we do goes beyond the group of joggers that turns up once or twice a week.

It includes lots of people who don’t know one end of a running shoe from another. All those folk with their water stations were taking part in the event, being enormously generous in their time and attention to detail. Not only were they doing it to help us, but so that they could be a part of this river of happy people flowing past their door.

There are countless examples of the ways in which our jogging networks spread out into the wider community. Some of them are very obvious and well-organised – lots of jogscotland groups run events that provide a great day out for many, many people - the Peterhead Running Festival is a great example. But there are also lots of smaller ways that our jogging reaches out into the world around us: Our friends and families who support us in going out regularly to jogscotland sessions; our neighbours who give us a wave as we pass them in the street; villages and towns where the

Cool Down 41

jogscotland group is a well-known part of the local social life… and, of course, the people who set up their own water stations and take part in great events like the Women’s 10K.

opportunities out there to run and compete than ever before.

Not only should we be pleased with our own achievements as individual jogscotland members, we should also be proud of being part of such a positive network that reaches out to build links between so many people.

For all sorts of reasons, people enjoy the Women’s 10K and the Men’s 10K Festival runs. For some it might be for a very specific reason – perhaps they feel more confident and less exposed around runners of the same gender. Anything that helps break down that barrier of fear that can stop people getting active is a good thing, I think.

********************************** This month also brings the return of the popular Men’s 10K Festival. This year it includes a brand new 5K event as part of the jogscotland Challenge Series, so even guys who are new to running can give it a go. It’s another event that has a devoted following, and is particularly successful at bringing out first-time competitors.

But mostly, I suspect for most people these events are just another way of making a run a bit different. It’s a gimmick to spice up your running life, like a mud run or a colour run or a night time run. Just as we change our distances to give us variety and keep us fresh, so might we opt for an all female or all male race. It’s just something a little bit different to add into the mix.

When we unveiled our Challenge Series this year, we had at least one comment from someone who thought we shouldn’t be supporting gender-segregated events, and it gave me food for thought. Should we be supporting runs where only half the population could take part?

Most importantly, while it might only be men or women who are crossing the line on the day, the events themselves – like all events which welcome people of all abilities - reach out across our communities, and draw all sorts of people in to share the positivity and fun generated by those taking part.

Obviously, if the only runs out there were all male or all female, that would be appalling.

But there are more – and more varied -

By Sue Gyford

Jogging Along 42

jogscotland magazine Summer 2014

Jogging Along

by David Syme Weeding the T-shirts Our planned move to a smaller home needs much preparation. Almost daily my wife and I consider what we can do without in our new flat. Some items are easy; we will have no need for gardening tools, and one bedroom’s furniture will have to go, but then there’s the matter of clothing..... I point to the rows of hangers and drawers with her clothes, which take much more space than mine, and hint gently that some sorting out might be a good idea. I seem to have hit a nerve, and retire to my chair with the newspaper. I do not have long to wait for a counter-attack.

“Look at this drawer full of running T-shirts”, she gasps indignantly. “You will have to get rid of most of these.” Yes, I think, good idea, and I take the drawer out of the cupboard and tip its content onto the bed.

I count 32 T-shirts – far too many, I agree. I decide to make two piles, one to keep, the other to throw away. The rejects were easy.

I bought five for $10 in USA some time ago; good T-shirts but of no sentimental value, so they can go to a charity. Then there are two the same, so one can go; one is torn and one too small. I never liked the London Marathon T-shirt. It says: “You see impossible, I saw the finish line. Impossible is nothing.” Just how crass is that? Out! After 20 minutes the score reads: Keepers 23, Rejects 9.

But just look at the keepers....

That white long-sleeved one from the Marlowe Half is a reminder that running with a hangover is not recommended. I had not realised that there were so many hills around Marlowe! This shirt is a reward for perseverance, and must stay. The Dublin Marathon T-shirt is a sober grey but a reminder of a memorable visit to that city with the whole family enjoying a great long weekend. It poured on the Saturday and on the Monday, but the day of the race was bright with a cool breeze. So, happy memories and must stay. My old club vest from Germany – it would be disloyal to my friends from those days to chuck this one.

Then there are one-off T-shirts; my one and only mountain race in Bavaria did not give competitors a T-shirt, so my son had one printed for me. My New York Marathon Tshirt, gained two months after 9/11, that must stay. The orange and black shirt in which I ran my PB in Hamburg.... can’t lose that one. And so it went on.

My wife came into the bedroom and sheepishly I explained the piles. From the large pile she picked up a black shortsleeved shirt which had in white letters on the front “AN RESEK HELLYS 28th March 2010” “Why do you want to keep this one?” she asked, “It doesn’t mean anything.” I snatched it from her in horror.

“This 10 mile race is the only race in which I won a prize,” I gasped, “It must stay.” She sighed. “Third out of three in your age group and 6 minutes behind the 2nd? Do you really want to be reminded of that?”

OK, 22 – 10, but just wait till we get round to looking at her shoes....

jogscotland group finder

www.jogscotland.org.uk/local-groups With hundreds of groups across Scotland, here’s how to find your nearest one‌

1. go to www.jogscotland.org.uk/local-groups 2. enter postcode 3. find your nearest group 4. join in!

Local Contacts 43

jogscotland magazine Summer 2014