Stride magazine - Summer 2022 by jog scotland

the jogscotland magazine | Summer 2022

Inside Join our 20th Birthday Virtual 5K! Looking back over two decades of jogscotland “I had a heart attack – but now I’m running better than ever” How jogging can help with a stammer Running through menopause – what to eat jogscotland.org.uk

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

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

Running has never been so easy! Whatever your age, whatever your ability Morning, noon and night • Towns, cities, villages Parks, pavements, trails, woodlands, beaches, schools and workplaces For more information visit www.jogscotland.org.uk or call 0131 539 7341 www.facebook.com/JogScotty • www.twitter.com/jogscotland

jogworks

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

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

Meet the Jog Crew

Jo Stevens

Sue Gyford

David Fallon

Development officer

Digital communications and press officer

Head of Development

jo.stevens @scottishathletics.org.uk 07903 180 453

sue.gyford@ scottishathletics.org.uk 07880 037 574

Angie Sutherland

Carol Robison

Coaching administrator (Jog Leader course bookings)

Membership administrator

coaching @scottishathletics.org.uk 07393 674 262

david.fallon @scottishathletics.org.uk 07960 582 838

membership @scottishathletics.org.uk 07391 845 783

Stride – the jogscotland members’ magazine Editor: Sue Gyford

Designer: Adrian Hallam, 3fiftysixmedia Ltd

www.twitter.com/jogscotland

www.facebook.com/jogscotty

jogscotland magazine

stride

Summer 2022

Welcome! by Sue Gyford

Stride magazine | Summer 2022 Welcome to the summer 2022 edition of Stride magazine! The big news in this issue is our 20th anniversary. We’re launching our 20th Birthday Virtual 5K, with speciallydesigned limited edition medals that you won’t want to miss! Walk, jog, run or push 5K with your pals to help us celebrate and get your hands on one of the medals – you can read all about it on p8. We’ve also got a Bake Off and a photo competition with two opportunities for your group to win £100 of vouchers, so start making plans to help us celebrate throughout the month of July! We’ve also taken a look back over the key events in the 20 years of jogscotland, on p11. There have been highs and lows, but every step of the way, our joggers and jog leaders have been with us and supported this fantastic community.

20th Birthday Virtual 5K

Alongside our 20th birthday excitement, we’ve the usual great selection of stories from the jogscotland community. Gavin Bain tells us how his jogscotland group helped him not only survive a heart attack, but to make an incredible comeback and enjoy running once again. Jog leader Bill Nicol has written us a fascinating piece about how he finds running helps with his stammer. It might not be a cure, but has helped his breath control and his confidence in speaking, and he’d definitely recommend it to others – turn to p20 to find out more.

p14 Gavin Bain

Our #MenopauseFriendly campaign continues on p24 with a fascinating article from jog leader and dietician Gemma Holloway. She’s written all about the best ways to ensure that your diet is supporting you to stay active through menopause – pass the edamame beans! Thanks once again to everyone who has been part of jogscotland’s journey over the past 20 years. Here’s to the next 20!

Sue Gyford, Editor

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p20 Bill Nicol

Contents News and events

jogscotland turns 20 – join our Virtual 5K!

Looking back – 20 years of jogscotland

I had a heart attack – but now I’m running better than ever 14 Annual Awards 2022

Edinburgh Marathon Festival

How running helps my stammer

Book corner

Eating - and moving - your way through a healthy menopause 24 David Syme - Jogging along

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

Design: 3fiftysixmedia.com

sponsor and funder jogscotland magazine

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Summer 2022

News and events

2004

Jogscotland turns 20!

2012

2022

Happy birthday to us! Yes, it’s 20 years since jogscotland first came into being, as a series of pilot groups across just seven local authorities. Now we have 300 groups all over the country, and thousands of people have discovered the joy of getting active with their pals at jogscotland. We’re celebrating with a Virtual 5K, and two other competitions where you can win funds for your group while having a great time – turn to p8 to find out more. On p11, we have a look back through 20 years of jogscotland. This little magazine has been a part of jogscotland life since the earliest days – though it’s been through some changes. Back in 2004, our cover star was Myra McGuigan, the first ever Achiever of the Year. Inside the Autumn 2012 edition we were rounding up the Olympic torch relay runners from jogscotland. These days, the magazine comes in digital form, but it’s just as packed as ever with inspiring and informative articles from across the jogscotland community.

Jiggly Joggers on screen Glasgow-based jogscotland group, Jiggly Joggers, have been featured in several fabulous videos made by the Actify website, as part of their #GetOutsideGetActive campaign. Lots of members took part, telling viewers why they joined the group and what they get out of it. And if that doesn’t persuade you, the sound of all the chat and laughter in the background from the rest of the group will definitely have you wanting along for a jog with them! Watch here.

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Big hearts at Killie Striders Killie Striders had a fantastic Easter, with events to bring cheer to both their members and local children. Jog leaders Lori Napier and Zoe Sharpe organised a scavenger hunt in their local park and the Striders all brought donations for the local food bank to help others fill their kitchen cupboards. Group members pay £2 per session, which is put back into the group, or used to help others in the community. They used some of the money in the pot to buy and donate more than 50 Easter eggs to Hillhouse, a charity that supports struggling families with children, all over Ayrshire, to make sure lots of little ones had a happy Easter. Good work, Striders!

A travelling hen! Inchture Jogscotland were happy to help their member, bride-to-be Jenna, with a special hen visit ahead of her wedding in April. The group had arranged a Surprise Hen Run, but with her husband delayed on his way home and no childcare, she couldn’t join them. No problem – the group took the celebration to her! Jog Leader Linda Craddock tells us: “It’s an awesome group. The ladies are all so friendly and extremely committed. They all donated to a wee collection for her too.”

SAMH club level charter We’re pleased to be working with our partner SAMH (Scottish Association for Mental Health) to help promote their new Club Level Mental Health Charter. jogscotland was one of the first signatories to SAMH’s original Mental Health Charter for Physical Activity in Sport and it has played a huge role in the growth and development of jogscotland over the last few years. Now jog leaders can sign their group up to the Club Level Charter, which will give them access to resources to design their own activities and promote the mental and physical health benefits of being active to their local communities. Fill out the online form and in due course SAMH will contact you with more information. jogscotland magazine

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jogscotland turns 20 – join our Virtual 5K! This year marks the 20th anniversary of the founding of jogscotland. Over two decades, we’ve grown from a handful of pilot groups in seven local authority areas, to more than 300 groups and 500 weekly jogs, all over the country. Thousands of people have improved their physical and mental health, made new friends, explored new places and met countless challenges, thanks to jogscotland. It’s you, our members, who have made jogscotland such an incredible success – and now we want you to be the ones to help us celebrate!

20th Birthday Virtual 5K

We’re delighted to announce a special jogscotland 20th Birthday Virtual 5K – complete with specially-designed limited edition celebration medal – and we’d love you to take part. Register online at https://jogscotland.org.uk/enter-now-for-our-20th-birthdayvirtual-5k/, then walk, jog, run or push the 5K in your own time, on your own or with your jogging group pals, friends or family. When you’ve completed it, share a picture of your efforts on social media with the hashtag #jogscotland20 and tag our twitter, or Instagram accounts. You can post a selfie from your run or a picture from your running app or GPS tracker. We’d particularly encourage jogscotland groups to take part together during the month of July, when we’ll be making sure to share your photos on our social channels.

#jogscotland20

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An early jogscotland photoshoot

You don’t have to be a jogscotland member to take part – it’s open to everyone, so fetch your pals and get jogging! Medals will be posted out from 8 July onwards. If you can’t complete the 5K right away, that’s OK – we know life sometimes gets in the way, and we trust you! The support you’ve shown jogscotland means a lot to us, so you will be sent your medal even if you don’t complete the challenge right away – but don’t forget to do it! If you’re taking part as a group, you can choose to sign up in a group of five or ten, and your medals will all be sent together to the group leader to distribute. The entry fee is £12 and all money raised will be ploughed back into jogscotland‘s work, helping more people improve their physical and mental health by getting active, and supporting the jog leaders who make it all happen. Entries may remain open beyond July but only as long as we have medals available, so we encourage you to sign up quickly. Have fun!

WIN - jogscotland Bake Off!

We know that a lot of our groups are fuelled by cake, and we heartily approve! We’d love for the brilliant bakers out there to bake us a birthday cake (or cup cakes, or biscuits, or whatever you fancy) to celebrate our 20th anniversary! continues over

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Inspiration: Some of the fantastic jogscotland cakes we’ve seen over the years

Send us a photograph of your celebration bake during the month of July, and we’ll choose our favourite and award the winning group with £100 of vouchers to spend on your jogscotland group.

Much as we’d love to go on tour and taste test all the bakes, or receive party bags in the mail at the office, it sadly won’t be possible to try them all! So we’ll come clean and say that our judging will be based purely on appearance – so go to town on your decorating! (Though we’re sure your jogging pals will let you know what they think about the taste too…). Please be honest and only submit photographs of bakes by members of your group, not paid-for professionally made cakes.

WIN - jogscotland Photo Competition!

For those of you who are not such great shakes in the kitchen, don’t worry, there’s another opportunity for you to help us celebrate. We’d love for you to send us group photos from your jogging sessions on the theme of “20” – that’s it, that’s the brief, and we’d love to see you being as creative as possible in your photographs! Our favourite photograph posted or sent in during the month of July will snag the winning group a prize of £100 of vouchers to spend on your jogscotland group. HOW TO ENTER

Post your cake and 20-themed photos on social media during July with the #jogscotland20 tag (and tag @jogscotland on twitter or Instagram), or email them to jogscotland@scottishathletics.org.uk with #jogscotland20 in the subject line. All photos submitted may be shared on our social media and/or in Stride magazine so please make sure everybody included is happy for their photograph to be shared.

*ANNUAL AWARDS – Turn to page 17 to find out how we’ll be celebrating our 20th Anniversary at this year’s Annual Awards Night!

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Summer 2022

Looking back – 20 years of jogscotland 2002 Discussions begin to establish a Scottish Jogging Network by the name

of jogscotland. A National Jogging Network Manager is appointed by scottishathletics, with partnership support from sportscotland and Heath Education Board Scotland (HEBS).

Our first jog leaders are trained in April 2002 and pilot jogscotland groups are set up in seven local authorities.

2003 As the network grows, many workplaces enquire about setting up

jogscotland groups, so a workplace pilot project is kicked off with the Lothian Primary Healthcare Trust. The Scottish Executive pledges cash to support a workplace programme – now known as JogWorks.

Our first Corporate Fun Runs are held in the Botanic Gardens, Edinburgh and Glasgow Green (pictured) to encourage more workplaces to set up jogging groups.

2004 The Fun Runs attract 1500 people in 138 different teams from 90 companies, as well as hundreds of individuals. The Scottish Executive funds more than 250 of its employees to participate, with Deputy Health Minister Tom McCabe taking part in both events and presenting all the prizes!

The first ever jogscotland Awards are presented at Dynamic Earth in Edinburgh. Winners are Myra McGuigan for Achiever of the Year and Susan McDonald as Leader of the Year. A pilot of junior jogscotland is held in Aberdeenshire with 15 schools taking part and aiming to collectively run 400 miles – the distance of the perimeter of Aberdeenshire.

2005 Our Fun Runs are rebranded jogscotland Challenges, marking a move away from Corporate events towards welcoming the wider jogging community.

The first Group of the Year Award is presented, to North Lanarkshire Strathclyde Park.

continues over

An early jogscotland jog

Corporate Fun Run, Glasgow Green, 2003

stride Edinburgh jogscotland

jogscotland magazine Challenge, 2005 | Summer 2022

Twenty years of jogscotland continued

2007 The Challenges continue to grow, with 4000

runners across five venues. We hold our first Christmas Cracker 5K at Strathclyde Park, in partnership with North Lanarkshire Leisure.

2008 A photoshoot to promote jogscotland

features then-Cabinet Secretary for Health and Wellbeing Nicola Sturgeon along with Minister for Public Health Shona Robison, jogging in Holyrood Park with their new jogscotland tops (pictured).

2009 jogscotland and Junior jogscotland have now reached all 32 local authorities across Scotland, and we are preparing to publish new resources supporting the JogWorks and Mums on the Run programmes.

2010 On 18 January, Peterhead jogscotland set a new record when an incredible 276 people turn up for their jogging session!

Our first ever Jog Leader Conference is held at the Marriot Hotel Glasgow.

2013

One Big Weekend Aberdeen, 2014

fter ten years of jogscotland Challenges, A the decision is made to close the events. With parkrun now offering free weekly 5Ks, and a huge range of events now on the running calendar, it is decided jogscotland is to concentrate on its core mission of operating jogging groups. We partner with a private company to provide the One Big Weekend 5K events for two more years.

2017 It is announced that central funding for

jogscotland is to be withdrawn. As official discussions go on behind the scenes, heartfelt campaigning is carried out by our members, with jogging groups appearing on TV news and elsewhere to tell the world how jogscotland has transformed their lives. We are delighted when a significant portion of our funding is reinstated by the Scottish Government and sportscotland - but are also spurred on to look for ways to diversify our funding base and ensure the resilience of jogscotland for the future.

When our funding cuts made headlines, Leven Las Vegas were among the groups to speak out

We announce a partnership with SAMH (Scottish Association for Mental Health), with both parties committing to promote the mental health benefits of physical activity, and some welcome funding support from SAMH for jogscotland. Our jog leaders are offered SAMH’s online Mental Health Awareness training to support their work and we become one of the first signatories to the charity’s Mental Health Charter for Physical Activity and Sport.

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13 We add a new category to our Awards - the first SAMH Mental Wellbeing Award is presented to Jenni-Rees Jenkins of jogscotland Kintore.

2018

e launch the Community Strides project with a W two-year grant from the Changing Lives Fund, to encourage jogscotland participation from a greater diversity of Scotland’s communities.

2019

he I’m here movement gets underway. Jog leaders T who have taken the mental health awareness training pledge in front of their members to welcome mental health conversations at their groups and share relevant content on their social media. They can then wear the I’m here badge to demonstrate their pledge.

Community Strides: Dundee International Women’s Centre group

With funding from sportscotland we launch Jogability, a year-long project helping girls with disabilities or additional support needs to get active. We win the Frame Innovation Award at the Scottish Women in Sport awards, for work including I’m here, Community Strides, and Jogability.

2020 The Covid pandemic strikes and the country goes into lockdown, but jogscotland is undaunted. We publish our jogging programmes to the wider public to help people make the most of their daily exercise, and our leaders step up and create virtual, and then small group activities to keep everybody moving and connected.

Leaders at The Galavanters take the I’m here pledge

Our Community Strides project with the charity Saheliya wins the Active Scotland – Community Sport Champion award at the Scottish Women in Sport awards.

2021 In January, we pass the milestone of 1000 jog leaders trained in mental health awareness.

he Menopause Friendly campaign is launched, T based on feedback from our members that there is a need for more support for joggers at this stage of life.

Jiggly Joggers social distancing

2022 We celebrate our 20th birthday, and the 5th

anniversary of our partnership with SAMH. We now have 300 groups, 500 weekly sessions, 1000 jog leaders and 6,600 members.

Thank you to everyone who has been a part of our story so far… jogscotland magazine

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I had a heart attack after running – but now I’m back and fitter than ever By Gavin Bain, On The Run Cumbernauld When Gavin felt a little odd during his jogscotland cool down, he just wanted to get home and be unwell in private. In fact, he was having a heart attack - fortunately his quick-thinking fellow joggers called an ambulance and he was soon receiving help. Following treatment for the heart condition that caused the attack, he is now back and running better than he has for decades – alongside the people who helped him when things went wrong. He tells us his story…

NAAC 10K – August 2019

Skye Half-marathon, Portree – 1989

Drumpellier Country Parkrun – November 2021

I started running after I made a bit of a mess of myself following a serious motorcycle accident in February 1983 - running was a big part of my recovery process. I entered my first races in 1984 including the Glasgow marathon, which I felt meant that my recovery was complete. In 1995 I changed jobs and became a service engineer installing and maintaining scientific equipment in labs all over Scotland, Northern Ireland and Ireland. Long before Morgan Spurlock had his “Supersize Me” adventure by only eating at McDonalds, I did something very similar and put on over four stone in weight in less than three and a half years. I went from somebody who usually ran 12 to 18 half-marathons a year to somebody who was very unfit indeed.

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15 Eventually at the beginning of 2005 I took part in a Weightwise Program at the University of Strathclyde Sports Centre where I lost about three stone. The following year I ran my first race in over a decade at the Forth Bridge 10K in just over an hour. I was then back to running occasional 10Ks and joined my local jogscotland group in Cumbernauld at the beginning of 2008, led by Heather and Jim Glennie. I had just completed a normal Saturday morning run with the group on the morning of 21 June 2008, when I began to feel progressively more light-headed as we did our warm down exercises after the run. Being a man I just wanted to get this over with and everybody to go away so that I could collapse in peace without any fuss. Unfortunately I didn’t make it and when I woke up there was an ambulance waiting for me because apparently I had turned very white, apart from my lips which were blue. Heather and Jim – both nurses – had struggled to find any pulse. Eventually, with further help and support from Heather, I was referred to the Cardiology Department at Glasgow Royal Infirmary and was diagnosed as having a heart condition called Wolf Parkinson White. This involves having different conductive pathways through the heart meaning that the valves can operate in the wrong order either making the heart beat very fast or very slow, both of which can provoke a heart attack - which was what had happened to me. I later had keyhole surgery at the Golden Jubilee Hospital in Clydebank in an attempt to improve this condition by burning out these pathways using a very high electrical current – I was fully awake whilst this procedure was carried out.

OTR Half-marathon – May 2021

OTR Sub Run, Glasgow – December 2021

Strathclyde Park Parkrun with Japes – October 2021

Drumpellier Country Parkrun – December 2021

Drumpellier Country Parkrun stride – February 2022 jogscotland magazine | Summer 2022

Round The Houses 10K – April 2022

Drumpellier Country Parkrun – 25th December 2021

My son Jack was only two years old at the time and I remember afterwards, just trying to take things as easy as I could and spend as much quality time as I could with both of my children and my wife because I was worried that it might happen again. But I have, for most of my life, always considered being able to run and go hill-walking as essential to being fit and healthy. After a couple of years when I wanted to try running another 10K I started training at the running track at Rawyards Sports Centre in Airdrie so that I could run as long as I wanted and stop whenever I liked but never be more that 200m from the car. All in all, it would be almost three years before I ran in another race, which was the Cumbernauld 10K in September 2012. From then on I ran about a dozen 10Ks each year. I remember that the first time I saw Heather again since I’d my heart problems was when she was marshalling at the first Bannockburn 10K in 2014 and I was running in the event - that was a really nice moment. I rejoined On The Run Cumbernauld (Heather and Jim’s new group) in September 2020. Immediately I was made very welcome and the great thing about OTR during all of the various lockdowns and restrictions that followed has always been their determination to carry on and do as much as was possible within the rules at all times. Since starting running with them, I have lost almost 2 stone in weight and I ran four 10Ks in 2021. Not only am I now healthier than I have been for about 28 years but I also complete a 10K about 10 minutes quicker. I am very grateful indeed to everyone at On The Run Cumbernauld for all of the encouragement, friendship and teaching me how to run properly and enjoy my running. I enjoy it probably more now than at any other time in my life. I hope to continue running with OTR and completing many more events for a long time to come - but my favourite runs are always on a Monday night starting and finishing at the Muirfield Centre in Cumbernauld at 7pm.

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It’s time to start thinking about who you could nominate for the jogscotland Annual Awards! We’ll announce on our website when nominations are open, but get your thinking caps on now and start to think which of your jogging buddies deserves recognition. There’ll be a small change this year - as you will have read on pages 8-10, this year is the 20th anniversary of the founding of jogscotland. So for one year only, our Achiever of the Year award will become the jogscotland 20th Anniversary Achiever Award. While our Achiever award usually recognises achievements over the past 12 months, this time it will be open to nominations for people who have contributed to jogscotland for any period over the past 20 years, particularly those who have long service as a jogger or jog leader. So if your jog leader has been inspiring joggers for five years, or ten, or twenty, now’s the time to shout about it! If you’ve a jogging pal who has really stuck with their running and achieved great things over the long term, tell us all about it. Just keep an eye on jogscotland.org.uk for the opening of nominations.

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jogscotland magazine

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Edinburgh Marathon Festival You know the summer running season is in full swing when Edinburgh Marathon Festival comes around. Hundreds of jogscotland members take to the streets of the Capital and beyond, tackling everything from a 5K to the full marathon. We were delighted to see all these happy smiling faces celebrating their achievements over the weekend of 28 and 29 May.

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How running helps my stammer By Bill Nicol, jb’s joggers, Edinburgh

As someone who has had a stammer for over sixty years, I’ve had many opportunities to address it. My early memories include a suggestion to sing the names of the vegetables I wanted and reciting tongue twisters. Others included using a voice/acting coach and hypnosis. Even after trying different methods, I found my stammer still meant I would refrain from asking questions or giving my opinion on topics under discussion, for fear of tripping up on a word or phrase. However, I’m happy to say like many other things this reluctance to speak was not set in stone. I eventually found the right mix of methods for me, aided by some super speech and language therapists and others along the way. I was introduced to the Scottish Stammering Network, a self-help charity which champions a multifaceted approach to stammering. This group of open-minded, enthusiastic and encouraging individuals, really helped to reduce the stigma about my own stammer, which greatly improved my confidence in speaking. I’m happy to say I am now a trustee of the Scottish Stammering Network. Through meeting others with speech challenges and enthusiastic specialists I have found a new confidence in myself, gaining the self-assurance to speak out, be that asking questions at lectures, to talking more with customers and colleagues at work. I now aim to pass that enthusiasm and encouragement on

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21 to current and new members of SSN, in the hope that they too can feel more confident in themselves. An important addition to my life has been running. I was one of those who thought runners needed counselling, not training. My sports experience before this had consisted of a silver medal for canoeing and being captain of the school chess team, very different from putting on running shoes. That all changed at 55 years of age, when I was lucky enough to meet Andrew Jeske, a jogscotland jog leader. His individually-tailored approach to runners was just what I needed to give the sport a chance. In doing so, not only did I gain the ability to run for over an hour but also his enthusiasm for running. I remember my first ever 10K with fondness, even the incline from Crewe Toll to Ravelston! After ten years I still run regularly with Nancy, a member of those early groups. I was given the opportunity to train as a jog leader, which meant I was able to help give structure to the sessions and allows me to lead the group or a part of it. I hope I am also able to pass on my enthusiasm. It is great to see people exceed their expectations. In my opinion, running has further improved my speech. As I concentrate on the running, both the group’s and my own, it has a structure/rhythm to build on. Singing seems to have a very similar impact. While running, there is a focus on breathing, keeping it even and ensuring you’re not over-exerting yourself. The breathing techniques I have picked up and employed while running have also crossed over into my speech. As talking while running focuses the mind and body, it also leaves less space for self-doubt. Would I recommend jogging for getting fitter? Definitely. I think activity is important for health and wellbeing - I am also a Sighted Guide with Guide Dogs and the same benefits apply to both parties. An added bonus of leading that has helped my speech, is that you tend to initiate the conversations, especially in the beginning. Practice may not make perfect but it reduces reluctance. If potential members had a speech impediment, I feel they would also benefit from the relaxed nature of the group conversations and activities.

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Book corner Jog leader with Anster Allsorts, George Findlay, dips into the ever-growing genre of ‘books about running’ and reviews some of his favourites.

Don’t Stop Me Now by Vassos Alexander Vassos Alexander is a well-known sports broadcaster on the Chris Evans Breakfast Show, an accomplished runner and author of three books on running. His first book, Don’t Stop Me Now has 26.2 chapters, with each chapter written in three parts. Part 1 follows mile by mile the final part of his Nottingham Iron Man triathlon and his thoughts as he experiences the pain and joy of the marathon run. Part 2 explores his running journey from the first attempts through half and full marathons to the point he has reached in the book. It also covers a wide range of running topics with the input of coaches and experts on subjects such as training schedules, running technique, injuries, trail running and parkruns. Some running terminology is helpfully explained too. Part 3 is devoted to guest contributors from high achieving athletes to celebrities on how they started running, emphasising the importance of the physical and mental benefits and the social side of being part of a group or a club. For those of a certain age, it was good to read of medalled athletes such as Sally Gunnell and Steve Cram still enjoying running, free from the pressure of performance and time. Overall, this is an inspiring book, a celebration of running, written with a lot of humour. A very worthwhile read, even second time around for me!

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Summer 2022

Running: Cheaper Than Therapy by Chas Newkey-Burden This is a book written for runners by a runner. The author, Chas Newkey-Burden, describes it in the introduction as a “compendium of wisdom and humour”. The book is a very easy read which you can dip in and out and return to and rediscover. It is written in small passages and paragraphs, full of running statistics, anecdotes and running philosophy, with some contributions from some guest personalities outlining what running means to them. Some sections of the book are factual, opening with 26 reasons to run and going on to include topics such as nutrition, hydration and running technique. Certain themes are revisited and interspersed throughout. Runners will identify with many of these from their own experiences. I particularly like the “Runners You Know” stereotypes e.g., medal maniacs, the analyser and the social media bore. “Things We Hate About Running” particularly resonated with me with injuries, dogs and uncooperative pedestrians on my list too. There are gems of quotations on running philosophy such as from Emil Zatopek: “If you want to win something run 100 metres. If you want to experience something run a marathon” There are items on notable runners like Kathrine Switzer, famous for gatecrashing the men only Boston Marathon in 1967. The book is full of interest, being entertaining and informative, with plenty of good humour in Chas’s own individual style. I must take note of the section “How not to become a running bore” in future! • D on’t Stop Me Now and Running: Cheaper Than Therapy are both published by Bloomsbury.

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Summer 2022

Eating – and moving – your way through a healthy menopause By Gemma Holloway, registered dietician and jog leader Transitioning into and through the menopause is characterised by many physical and psychological symptoms – for example hot flushes, low mood, brain fog, sleep disturbances and fatigue. For some, this can lead to a struggle in making progress with their running journeys. The good news is that going through the menopause does not need to get in the way of running. Research has shown that physical activity can help to improve menopausal symptoms and overall health. High cholesterol – specifically low-density lipoproteins (LDLs), also known as the ‘bad‘ cholesterol – and a reduction in the hormone oestrogen, are factors known to play a role in the decline of menopausal women’s heart health. A fall in oestrogen is also linked to changes in body composition; many women will find they gain more weight, with much of this gathering around the middle as fat, while overall muscle mass declines. Oestrogen deficiency can also disrupt sleep, leading to feeling less energised and craving higher calorie, sugar-rich foods, due to appetite-regulating hormonal disturbances. Some women end up doing less exercise because of some increased joint pain associated with lowered oestrogen levels. However physical activity, particularly running, can improve these symptoms and boost mental health, especially as part of a running group such as jogscotland. Doing exercises focused on maintaining bone density and bone mass are important to all, however, this becomes more important for woman when they approach their 40s and beyond. Running is a form of weight-bearing exercise that helps to improve bone density and reduce risk of osteoporosis. Adding in resistance training will help to maintain muscle mass which unfortunately declines quicker during menopause. Muscle is important for strength, reducing risk of falls later in life, and increases a person’s overall metabolic rate. Protein intake should also be considered – getting enough good quality protein throughout the day will help maintain muscle mass. Options can include lean meats, fish, dairy, and plant-based sources. Aim for at least 20-25g of protein per meal.

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jogscotland magazine

Summer 2022

25 There are a multitude of supplements targeted at woman with menopause; however, there is very little evidence to support their effectiveness. Vitamin D, on the other hand, helps slow down bone loss by supporting calcium absorption, and is predominantly obtained from sunlight. In order to meet the recommended daily amount, it is a suggested that all adults consume 10 micrograms of Vitamin D per day during winter months (October-April). Calcium is important for bone health, however if women struggle to obtain sufficient calcium in their diet this can be supplemented. If using plant-based alternatives, many of these are now fortified with calcium, but do check the labels. Omega 3 is an antiinflammatory and is cardio-protective, with richest sources coming from oily fish. If this is a struggle, then a supplement may be required. Discuss any supplement requirements with GP or pharmacist before taking. Some women find that adding phytoestrogens can help with reduced severity or frequency of hot flushes. Evidence has been found which shows that consuming two servings of soya foods or drinks per day, along with healthy diet, can help reduce both the frequency and severity of hot flushes. A portion could be considered as: 250ml of soya milk, Protein comes from many sources 200g soya yoghurt alternative, 90g portion firm tofu, 50g soya mince or 50g edamame beans. Soya products are also low in saturated fats which can be useful when trying to lower saturated fat intake to reduce LDL cholesterol. Soya is also an excellent source of protein, which can help support muscle mass maintenance. Now is not the time to embark on a fad diet – it is important to take care of heart and bone health. Under-fuelling your workouts and overall energy needs will in fact lead to muscle loss, and not muscle gain, and will be counterproductive. Although there is a lack of services available to support women going through the menopause, there have been some exciting movements in the industry and services expanding as recognises the importance support provides during this time. If any readers wish further support, they can speak to their GP or a registered dietitian for further individualised dietary support. continues over jogscotland magazine

stride

Summer 2022

26 Healthy menopause continued So lace up those trainers and join other women with menopause-friendly jogscotland groups and reap the benefits of physical activity on health and wellbeing – you are not alone! • G emma Holloway is a member of Let’s Go Linlithgow jogscotland group and Linlithgow AC. She is a UK HCPC registered dietitian working within the NHS specialising in diabetes, but also has interests in women’s health and sports nutrition. Are you, or members of your jogscotland group, running through menopause? For some, the transition is trouble-free, but for others it can involve symptoms that intefere with the ability to enjoy running. Fatigue, joint aches, brain fog, temperature fluctuations, incontinence and vulval or vaginal dryness are among the many changes that can happen in the body to make running more challenging through menopause and perimenopause (the years before your periods stop). Fortunately, we’ve lots of information on our website to help. Visit https:// jogscotland.org.uk/active-living/menopause-and-running/ and you’ll find advice and resources for both joggers and jog leaders. Groups where the jog leaders read all the information provided and pledge to make some simple changes so their sessions are welcoming to those going through menopause, can use our badge to brand themselves a Menopause Friendly jogging group. Have a read, and let us help you stay active and connected with your jog group through all stages of life. jogscotland Penicuik is one of our menopause friendly groups

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jogscotland magazine

Summer 2022

Jogging along by David Syme

On buying running shoes I realised that those good friends, my running shoes, were reaching the end of their useful life. Time for a new pair. The cheapskate way to buy new trainers is to go to a specialist shop, choose several to try on, then leave the shop telling the patient assistant that you “will think about it” but you then go online to buy the pair you liked best and save £3.50. If everyone did this there would soon be no specialist shops left. With this mindset I enter a running shop with the firm intention to buy a pair. Staff in these shops are mostly runners themselves. They look like runners and they are dressed like runners. In their lunch hour they probably slip out for a quick 10K run. The window has dummies dressed in Lycra and pictures of athletes hurtling round a track. I like these shops. I pause before entering, as I have a decision to make; do I keep stumm about my long but inglorious running pedigree or do I drop a few hints that I am a seasoned runner. It’s a close call, but made easier when the assistant asked what sort of running I do. “Nowadays” I said with a modest shrug, “not much more than a few hills and a few halfs a year” hinting at a past strewn with glittering achievements (which were never there, but I was determined to show that I had some experience in the matter of running shoe purchase). Trail, tarmac or hybrid? I am ready for this question and ask to try a selection of light trail shoes, size 9.5. I reckon that the old pair might manage a few more months on tarmac, so want to be safe on paths and tracks with the grip of a dedicated trail shoe. She retires to the stockroom, leaving me to take a good look at the displays, like a child in a sweet shop. I stroll over to a cagoule, reflective yellow, windproof, pocket for phone and keys, should I…? Then I see the price tag and beetle back to my seat. She returns with four boxes. I try on a pair. Would I like to try them on the treadmill over there? No, I reply, implying that I can tell yes or no after a few gentle steps in them. I try a second pair, then I try the right shoe of the first pair with the left one of the second. I decide on the first pair. “Any races coming up?” I enquire as she packs away the shoes. She mentions several, one of which I have done, so I comment on that hill just before the finish to confirm my running pedigree. I leave the shop, box under the arm, with the glow a churchgoer experiences on leaving a morning service. I’ll be back for a road shoe when the old ones fall to bits. jogscotland magazine

stride

Summer 2022

Walk, jog, run with jogscotland Get fit and have fun with our sociable, supportive jogging groups for all levels – beginners welcome! Affordable, friendly sessions with trained Jog Leaders.

Find your nearest group at www.jogscotland.org.uk/local-groups