Stride magazine - Summer 2015

stride

the jogscotland magazine | Summer 2015

The jogscotland Challenge Series – latest news!

Inspiration: Running again at 72 Cross training – Tai chi A beginner’s tale – starting jogscotland plus… the best summer running events for your diary

jogscotland.org.uk

0131 539 7341

contents 04

jogscotland magazine Summer 2015

contents Warm-Up: Arlene Botha

06

Women’s Running

24

News and events

08

Men’s Running

25

Get inspired!

10

Scottish Slimmers

26

A beginner’s tale - Zoë Mills 12

SAMH 28

The power of the bling

13

Race directory

29

Inspiration - Peter Rieu-Clarke

14

Supporting Sands

32

Running and Parkinson’s

16

Cross training - Tai Chi

34

jogscotland Challenge Series 2015

18

Walk before you run

36

David Syme - Jogging along

21

jogscotland, children & young people 38

Great groups

22

Cool down

41

sponsors and funders Designed and Printed by

Meet the Jog Crew 05

jogscotland magazine Summer 2015

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: Adrian Hallam, 3-56 Media Ltd Photographs: Chris Hogge (front cover and p8 – Arran Relay); Angus Forbes www.angusforbesphotography.co.uk – (p20 Run Balmoral); Falkland Islands Tourist Board (p42 Cape Pembroke Lighthouse).

Published four times a year by scottishathletics. Copyright©2015 Scottish Athletics Ltd.

www.jogscotland.org.uk

www.twitter.com/jogscotland

www.facebook.com/jogscotty

Warm-Up 06

jogscotland magazine Summer 2015

Warm-Up:

Arlene Botha, The Galavanters, Galashiels In each edition of Stride, a guest contributor shares their love of running‌

We are a fairly new jogscotland group having just started in November 2014. Based in Galashiels down in the Borders we call ourselves The Galavanters. In the short time we have been going we've had a fantastic response to both the group and the jogscotland programme. I've been given this opportunity to tell you all a bit about myself and the Galavanters, how we got started and what we've been getting up to.

I started running myself in 2008 as I wanted to get fit and back into shape after having my daughter. I still remember how hard it was in the beginning, how daft I felt jogging along - or should I say trying to jog - and how difficult it was to keep myself motivated. But I kept at it, building it up slowly until I could jog for 20 minutes without stopping. I then entered my first race a Race for Life 5K and I was determined to run the entire course. I'll never forget that sense of achievement when I crossed the finish line, it was just amazing, I was so proud of myself. It was then I realised I'd caught the running bug.

My 5Ks soon became 10Ks and it just snowballed from there. I've now ran five half marathons and two full marathons, my toughest challenge being the Glencoe Marathon, which I completed last year.

If I'd been asked when I was training for that first 5K if I'd ever imagined that I would even contemplate trying to run a marathon I would have just laughed.

Running is now one of the biggest passions in my life, I absolutely love it!

Having the group and helping people to find their love of running and reach their goals is just so, so rewarding.

People always say to me that they wished they could run, my answer being that everyone can run! That's where the idea to start the group came from, so in October 2014 me and my friend and fellow runner Judith Little attended the Jog Leader course at Broadwood. It was a fantastic day and we could not wait to get back armed with all the ideas and training we'd been given to start our own jogscotland group.

Warm-Up 07

We advertised our first night as a taster and invited people along to give it a try and see what they thought. So on 5 November last year we had our first jogscotland Galavanters session and to our delight 12 people turned up. Word soon spread and the next week numbers were up to 22. The interest we were getting about the group was just amazing and we couldn't believe the number of people who wanted to come out on cold, dark winter nights to jog.

One night 45 turned up to take part in the session! We then decided that we needed a second night due to the interest we were getting, so on 6 January this year we introduced a Tuesday night session aimed purely at those who were beginners. We started a 10 week walk to jog programme and again the amount of people that came along was just unreal. Over 30 started this 10 week block. Some of them at the start "couldn't run for bus," to quote two of our lovely members Beverley and Verna - these ladies can now run 10K, which is just fantastic! Many of the group have now completed their first 5K races, with some of us taking on the challenging Great Winter Run at the start of the year and a large crew of Galavanters ran a local Easter 5K. An amazing achievement considering that most of them only started running this year!

We now have a level one beginners and a level two group on a Tuesday night as well as an intermediate and advanced group on a Wednesday. We mix the Wednesday night sessions up to include fartleks, continuous runs, hills, time trials to introduce different types of training and to make sure we have something to offer everyone. We encourage people to go at their own pace so there's no pressure to keep up with anyone else, we want them to enjoy the sessions as jogscotland is all about having fun whilst

getting fit. It's great to see how each person is progressing within the groups, the support and encouragement they give to one another is brilliant - there's such a sense of team morale. It's the people who make The Galavanters so good, such a mixture of different ages and abilities ranging from Declan, who's 16 to our amazing Keith who's in his 70s proving that jogscotland really is for everyone, whether you want to walk, jog or run. We welcome all and some great friendships have been formed within the group.

In March we welcomed Jo, one of our original members on board as a Jog Leader. Both Jude and Jo are a massive support to me and to the group, motivating and encouraging everyone with their positive can-do attitudes as well as helping to plan sessions, games, warm ups and generally keeping everyone going. The team at jogscotland are great too, always on hand to give advice, help and ideas and its always good to see what all you other groups are getting up to and achieving. The jogscotland programme works, and we Galavanters are proud to be a part of it!

News and Events 08

jogscotland magazine Summer 2015

News and Events Relay on Arran Members of RunArran welcomed friends from Northumberland’s Stocksfield Striders to the Isle at the end of April to complete a relay run around the whole island – as pictured on the front cover and above right.

Jog Leader Laura Aitcheson said the event was a great experience for the group’s members: “It's a fun day clocking up the miles in a non-competitive environment.

Importantly everyone gets the chance to run the distance they prefer, from beginners to experienced runners.”

Katharine Russell of Stocksfield Striders said: “I've been visiting Arran since childhood and now holiday there with my husband and son. We met Laura and ran with her and RunArran while on holiday and the idea to bring our friends from Stocksfield Striders was then hatched.

“This is the second year we've done it and we hope to return again next year. We ran all the way around the island on the circular road - runners of all abilities having fun and making new friendships.”

Fraserburgh birthday Many happy returns to Fraserburgh jogscotland, who celebrated their fifth birthday at the end of March, and did it in style with an amazing cake in the shape of a running shoe (pictured)! After their sessions they gathered together for tea and cake with lots of home baking, and the group’s three achievers of the year, Sandra Hartley, Maureen Noble & Margaret Malley were invited to cut the cake.

Portobello parkrun

Thank you

Edinburgh now has its second parkrun, with the arrival of a new event in Figgate Park, Portobello. The event kicked off on 18 April as the 18th parkrun in Scotland. The first run had beautiful sunshine for the 253 participants, who included people from as far afield as London, Derby, Newcastle

In April we sent out emails to all our members asking you to complete a brief survey, designed to help us find out more about who our members are, and what we can do to improve in future. Hundreds of you took the time to complete the survey, and we’re now looking at the results to see what we can learn – especially whether there are particular groups that we need to work harder to reach in future. We’re grateful for your help.

One of the volunteers, Paul Graham, even marked his 60th birthday by helping out at the parkrun!

LGBT Sports Charter

Run Garioch

jogscotland is proud to have signed up to the new Scottish LGBT (Lesbian, Gay, Bisexual and Transgender) Sports Charter, joining with other organisations to pledge its commitment to equality in sports. Nigel Holl, CEO of jogscotland’s parent body scottishathletics (on far left of photo), signed the Charter, which was drawn up by the Equality Network in consultantion with sports governing bodies and the LGBT community.

Thousands of runners braved a chilly drizzle to take on Inverurie’s Run Garioch on 22 March, and there were special prizes for jogscotland members and groups.

Congratulations to Cameron Robertson of Peterhead and Dawn Birnie of Ellon, who won the prizes for fastest jogscotland members in the Ferguson Group 5K, while Peterhead jogscotland won the prize for the jogscotland group with the most runners taking part in all events. Well done to everyone who took part!

Head of jogscotland Billy Mitchell said: “It is important to us that jogscotland is not only welcoming to people from the LGBT community, but that they know this to be the case. By publicly pledging our support and committing to learn and develop in this area, we hope we will help Scottish sports, and our jogging groups in particular, to become even more inclusive.”

To find out more about the Charter, visit www.equality-network.org

Our new look cover As you’ll have noticed, Stride has a brand new look for this edition! We hope you like the fresh cover design – but rest assured that the magazine is as jam-packed as ever with fantastic stories of jogscotland groups and members.

From first-time runners to marathon finishers, we’ll always bring you inspiring stories from right around Scotland of what jogscotland members have achieved.

Pictured is the Run Garioch mascot, Garioch, with Jog Scotty, and our very own Ann Davidson (left) and Jo Stevens.

Barcelona Marathon With event season upon us, several groups have already enjoyed overseas trips to race abroad. jogscotland Kelty flew the flag – literally – in Barcelona (pictured), with everyone in the group finishing strongly, and times ranging from sub-4 hours to 4.40.

Glasgow Frontrunners also had a strong showing at the Barcelona Marathon, with many members taking on their first marathon, and the largest representation of Frontrunners so far at any European race.

Get Inspired! 10

jogscotland magazine Summer 2015

Get Inspired!

Two jogscotland groups have been in the limelight with visits from the BBC’s Get Inspired team. Camera crews visited both jogscotland Inverness and Glasgow FrontRunners to get footage for short videos designed to motivate others to get active.

Get Inspired is a section of the BBC website packed with motivational videos featuring different sports, from trampolining to boxing – and of course jogging! Each is designed to show how easy, interesting and enjoyable it can be to get active. You can see the full range of videos at http://www.bbc.co.uk/ sport/get-inspired, or focus on the Scottish films at http://www.bbc.co.uk/sport/getinspired/scotland.

The Glasgow FrontRunners video is already live on the site (follow the link above to the Scottish section of Get Inspired and you’ll see it). Among those interviewed was Simon Rawls, who started running for the first time in January and is now well on his way to his first 10K. He says: “The good thing about running is that you can do it anywhere, any time, any place. All you need is a pair of shoes. But I would really recommend joining a club like Glasgow FrontRunners, especially as a novice, because you get the advice from the other runners, and it’s good to run with the trained jog leaders, because they can make sure you’re warming up and stretching correctly.”

Also featured is 2012’s jogscotland Achiever of the Year, Debbie Hill, who explains that the group helped her lose weight and hit health targets that paved the way for her to adopt her two daughters.

Inverness jogscotland members are now waiting to see their video appear on the site, after a recent visit from the crew. Jog Leader Mike Dignan said: “Everyone was really pleased with the fact the group was picked for filming. There were jokes flying about beforehand that they were all going to the hair dressers and getting their make-up done for it!

“On the first night they filmed we had about 25 people more than we normally get - we had about 90 people! I’d identified five or six individuals for them to interview, all people who had started fairly recently.

“One of them was Emma, who came along 10 weeks ago and has progressed really quickly. She’s got Asperger’s, and is quite open about it and tells everyone at the group. She spoke about how the group made her much happier and she looks forward to her two nights coming along.

“We’re really looking forward to seeing the finished film – afterwards everyone was really buzzing.”

BBC Get Inspired producer Marion MacNeil praised the groups for their hard work and dedication: “I really enjoyed filming with both jogscotland groups,” she said. “They are so inclusive and committed to helping people get fit. The leaders work so hard to support and encourage the members and the members are infected with this passion and zeal.”

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 jog2015 to get your discount.

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

A beginners’ tale 12

jogscotland magazine Summer 2015

A beginner’s tale

By Zoë Mills of Lang Toun Joggers, Kirkcaldy I had never run before at all until I started the course in January and as an overweight 24 year old smoker I felt that I had to take steps to get back into shape.

Group leader Jim Taylor has been really supportive of me and made it very clear that the class was for everyone.

I was unsure of the grouping that we were in to start with, as many were ex-runners who were building up their speed. Running for a minute alongside them felt like it was killing me, so painful on my legs and really hard to breathe. On speaking to Jim he reassured me that it would get easier and each class would allow me to achieve more.

Once I'd found my own pace, and ignored my desire to keep up with the other members, I managed to build up my stamina. On occasion that meant that I'd run on my own behind the group and walked briskly when I needed to. The park where the class is held is great for this, as the paths lend themselves to a clear view of other runners in my group, so there is no danger of getting hurt or left behind.

After talking to Jim further, I have discovered that I would rather run to a certain landmark, rather than time myself.

Jim continues to time our sessions but gives me items to run to and goals to reach.

After 10 weeks of going to the weekly session Jim boosted my confidence further, with a wee medal for being the only person to attend all 10 weeks. This has spurred me on to keep going - well, that and the half a stone of weight-loss and the thinner waist line!

My new goal for the next 10 sessions is to complete a lap of the Beveridge Park in Kirkcaldy where we train, in any time, without stopping for a walk. It may take me years to get there but I'm not gonna stop.

With Jim, and the other group members' silent support I managed to walk/run round the park in 19 mins the other week, despite feeling like an elephant running through porridge up the “killer hill”. Going back to the same challenge this week spurred me on and with Jim holding back and running with me, encouraging me to breathe through my nose and out through my mouth, I ran up the entire hill and felt brilliant. I managed to get round the park in 18 minutes this week and can't wait to get back out there again.

Inspiration The Power - Rona of the Perkins Bling 13

The power of the bling Julie Gaston, Christine Robson and Meg Darling from Jed Joggers tell us how they feel about race medals Every race feels the same, it starts with “OMG! Oh no I can’t!”

the camera. The relief and euphoria combine as you “Linford Christie” it over the line.

Then comes: “Of course I can...” You press ‘enter’ and that’s it - you’re entered into the race.

This is YOUR Olympic moment.

We are part of a local ladies running club, Jed Joggers, in the Scottish Borders (pictured above). We all have pressures of busy working lives, caring for our families and doing fulltime jobs, but we all have a common need to run. We train as often as we can, in any weather. Weeks of hard work, sacrifice of personal and family time - and toe nails.

For us, the weeks leading up to a race are spent going from doubt to confidence in our abilities, however we run with an amazing group of women whose collective support is nothing short of awesome!

On race day, you’ve been up since silly o’clock, visited the bathroom three times, cannot find your lucky pants and now the house looks like it’s been burgled. All the things that are normally important in your life - like your spouse and children - are not anywhere near as important as eating that crucial banana.

You line up at the start, wearing the one-sizefits-all bin bag to take the all-important selfie and you’re off! All your hard work now comes to fruition.

You can see the finishing line - come on!

Gritted teeth, sprint for your life and smile for

No matter what happens, no-one can take that moment away, and the medal proves it.

That shiny ting-a-ling bling around our neck at the end of the race is our reminder of what we have just achieved. It’s the recognition of months of many, many miles of training, dedication and commitment.

Goodie bags sometimes ain’t so good T-shirts stretch and fade, get lost in the dark recess of a drawer but medals are with you for life.

We would like to reach out to all those runners around the country, and find out - do you ask the all-important question before you apply for a race - “Is there a medal?” We don’t believe it’s a shallow question but a common question amongst us dedicated runners.

We want the medal at the end of the race, something the T-shirt does not quite satisfy.

So please organisers, you do a fantastic job of organising our events but when you tell us you don’t do medals, it’s too expensive or takes too much organisation; we can’t help feeling rather deflated. We love “the bling” it’s the pinnacle at the end of our race; it’s our visual reminder of our accomplishment and making it to the finishing line.

We ask you - “Bling up our life!”

Inspiration - Peter Rieu-Clarke 14

jogscotland magazine Summer 2015

Inspiration: Puppy power In a bid to raise money to fund a Guide Dog, puppy walker Peter Rieu-Clarke has returned to running at the age of 72 - around 30 years after he last laced up his trainers.

He tells us his story.

My wife wanted to do puppy walking and I looked into being a puppy walker for Hearing Dogs for the Deaf, who are based in Edinburgh, but they said we weren’t in their catchment area. Just a couple of weeks after we’d enquired with them, an article appeard in our local paper in Fife looking for puppy walkers for Guide Dogs for the Blind, so we volunteered.

The puppy advisor came and I had an interview to see if I was suitable and if the garden was secure. I said I’d like a dog rather than a bitch, and my wife said she’d like a golden rather than a black dog. Once we’d been approved, the puppy advisor appeared and went out to the car to bring him in and he was a black labrador! She said “I think I’ve got this wrong!” But Hector’s lovely, he’s everything that we could ask for.

I had been on the Guide Dogs website and had learned that I could raise money to name a Guide Dog. I decided I’d like to raise money for a puppy to be named after our muchloved dog Boicey, who had passed away in May 2014. I’m not into cycling or climbing mountains, but I suggested to my wife Polly that I did a parachute jump and she went quite pale, so that was out. So I had to go for something else and I decided my first

challenge would be to get fit. I surfed on the internet and Get Fit Falkland came up, and by sheer coincidence my wife knew the wife of Malcolm McTavish, who runs the group.

I think the last time I was in a run was the Dundee Half Marathon in the 1980s - I’d just been to an OktoberFest Party the night before and it was a bit of a struggle! I used to be in the RAF and I tended to keep fit, we lived in Germany from 1980 to 83 and while we were there you could go to a different place every weekend and go on an organised walk, so I used to do that quite regularly and I did a bit of running.

But it had been quite some time since I’d run, so I was quite apprehensive when I went to my first Get Fit Falkland session, because you don’t know who you’re going to meet – will it be a lot of people starting out, who want to lose weight, or people training hard?

In fact it was very welcoming, and the group was a complete mix, a selection of people from 20 years old, up to myself. The nearest person to me in age is a 63-year-old and I buddy up with her quite often, and I’ve also met up with another woman who’s returning to running, and she keeps an eye on me and gives me advice. Without a doubt, they’ve been very supportive and if you’re lagging

I’ve worked my way through their sessions and built up my distance, and decided to do the Norman’s Law race, which is five miles, including a 285 metre ascent of Norman’s Law. I must admit I didn’t take it as seriously as I should, because I came in third from the end, but it was a good achievement to complete it. Likewise, I completed the 10K at Kinross and I just thought “I’m not going to win it, so I’ll just go at my own pace.” In fact I finished in 1 hour and 44 seconds, and was really quite pleased with myself – and my fellow runners are now calling me The Duracell Bunny and Mr Zippy!

Another part of my challenge is to complete the Fife Coastal Path. I’m walking it a bit at a time, and take Hector with me whenever I can. The puppy advisor said he can’t go jogging with me, because if he was with a blind person and a jogger went past, he could take off!

I do at least three training sessions a week I run with Get Fit Falkland on a Sunday, I go to Leven Las Vegas on Tuesday nights and then I normally fit something else in during the week as well.

Physically, returning to running at my age has been swings and roundabouts, really.

I twisted my knee the second week in, so I now wear an elastic stocking on it, and there’s times when I’ve tried to do too much and come a cropper, so it’s a very fine line - but I’m really enjoying it.

I would encourage other older people to do it, but I have got to say it depends on your health. I was fortunate – I did a cardiac research project at Ninewells Hospital in Dundee a little while ago and that involved an ECG, blood tests and full body MRI, so I know that heart-wise, I’ve got no problem.

So I think you’ve got to be aware to some extent that you’ve not as young as you used to be. But I definitely I feel a lot fitter, and I will keep with it, because I can feel the benefit of it.

You can follow Peter’s progress on his blog at http://boicey.blogspot.co.uk and donate to his fundraising efforts at www.justgiving.com/Boicey

Inspiration -Peter Rieu-Clarke 15

behind, somebody will come and have a chat with you and speed you on a bit.

Running and Parkinson’s 16

jogscotland magazine Summer 2015

Running and

The Runner Barry Moran, Glenachulish I’m in the early stages of Parkinson’s so it hasn’t really limited my life. I can still function perfectly well. The right side of my body’s quite stiff and I’ve noticed now when I run my right leg’s quite heavy, but probably the thing that affects me running the most is my right arm and hand – my arm doesn’t swing the way my left one does, and the tremor in my hand can affect my coordination a little bit but I can still run.

I was diagnosed with Parkinson’s a year ago, but I’ve continued to live an active life. I’ve always kept fit, and took up running about three years ago. When I was diagnosed with Parkinson’s I was determined not to let it stop me.

The early symptoms I’d thought nothing of.

About three and a half years ago I was doing weights in the gym and my right arm was getting fatigued a lot quicker than my left, but I’d broken my elbow and had an operation on it, so I thought it was that.

I was also waking up with really stiff neck in the mornings, and then a year past Christmas I started to develop a tremor in my hand and I thought it was maybe a trapped nerve. I went to the GP and she joined the dots together, sent me for tests, and I was diagnosed with Parkinson’s.

When I was diagnosed I was pretty devastated, to be honest. I did the Glasgow half marathon partly to raise money for Parkinson’s UK, but also to prove to people that I’m fine, I’m doing well - there were a lot of people worried about me, so I wanted to show them that I was all right and still able to do things.

My GP, Dr Morag Calder (third left, below), was so supportive that she actually did the 10K in the Great Scottish Run along with a few other ladies, and helped me raise at total of more than £6,000 for Parkinson’s UK. There are a lot of studies into Parkinson’s that suggest that people who live a more active lifestyle tend to do better, it can slow the progress.

If there’s anyone out there who has just been diagnosed and is thinking about running, I’d say go for it. There’s no point sitting down and waiting for it to get worse – you’re better to face it head on. It’s good for the head too, it can help your mood and gives you something else to focus on.

The Fundraiser Gillian Cahill, Cambuslang I first joined a jogscotland running group in January 2012, after breaking the same ankle twice in two years. I was very keen to do some form of exercise and was handed a jogscotland card in the playground when dropping my children off at school one day.

The card sat on the fridge until I was given the all-clear by my physio to join the group.

I have been running with jogscotland in Cambuslang ever since and now belong to two of their groups.

It is quite simply one of the best things I have ever done! It has changed me so much as a person, not to mention my actual body shape! I have achieved things I would never have thought possible and things I would never have been able to achieve on my own.

I really look forward to meeting up with our running group each week and have made so many new friends. The encouragement we are able to give each other is priceless! I would recommend jogscotland to anyone – well actually I probably have recommended it to everyone I know. Some of my friends who were not runners have come along and now don’t want to miss a class!

My father was diagnosed with ‘Parkinson Plus’ – Parkinson’s with a range of other symptoms - in June 2014 at the age of 70.

My family all live in Cape Town, so it was hard being so far away from them. I needed to do something, and decided I’d like to support the charity through my running.

Parkinson’s UK welcomes runners for all runs in Scotland – for more information see www.parkinsons.org.uk/scotlandevents or contact Jan Mattison on jmattison@ parkinsons.org.uk or 07812 737 691.

I was battling an injury when I entered the 2014 Great Scottish Run 10K, but I was determined I would cross the finish line for my dad and for Parkinson’s UK, even if I had to walk! I will never forget crossing the finishing line that day – it was a very emotional moment for me. I was able to actively do something for my dad and help others affected by Parkinson’s at the same time.

The support given to me by Parkinson’s UK in the build-up to the Great Scottish Run, and on the day was amazing. One of my most memorable moments was chatting to one of the volunteers in the marquee after the race – she very kindly made me a much-needed cup of tea. She asked about my dad and offered some very encouraging advice before telling me that she had been diagnosed with Parkinson’s many years ago. I was lost for words – she was the first person I had met with Parkinson’s other than my dad and it gave me so much hope. She told me that being diagnosed with Parkinson’s was not the end of the world and that it was possible to manage it and live a fulfilling life.

Find out more about Parkinson’s UK at

www.parkinsons.org.uk

Running and Parkinson’s 17

Parkinson’s

Challenge Series 18

jogscotland magazine Summer 2015

Challenge Series 2015 The jogscotland Challenge Series is now underway, with a fantastic day at Run Balmoral’s Wee Trail Race on 26 April kicking off this year’s events in style.

There are still plenty of challenges to come, and each of them is guaranteed to be fun, friendly and suitable for complete beginners. Whether you want to walk, jog or run, you’ll be welcome at a Challenge Series event! With venues from Arran to Peterhead, Inverness to Hawick, there’s something for everyone! Check out jogscotland.org.uk/challenges-2015 for full details and links for online entries, and read on to meet some of the people taking part!

Beata aims for a top ten!

For jogger Beata Mielcarek, taking on just one race this year was not enough.

Although, by her own admission, she is “not a natural athlete,” Beata has signed up to complete all ten events in the jogscotland Challenge Series 2015!

Beata says: “I’m basically one of those people that looks at a cake and it automatically transfers itself onto my thighs without me thinking about it! I’m not a natural athlete - if I had a choice, I would be sitting at home reading a book. I have to make a concerted effort to exercise.”

The IT programme manager says in the past she has often found herself starting a new exercise regime only to give up soon after: “I go through a period when I exercise and I feel better, all my clothes start fitting and I think ‘I can take a break now,’ and three or four months later I’m back to where I started.

“I thought if I signed up for something that I have to do regularly, then maybe this time it will keep me to the regime. If I decide now to do all 10 events, the money is gone from

my account, the investment has been made - and I’ve said on facebook that I’m going to do it - I can’t back down.”

Beata, originally from Canada, said the opportunity to travel to all the Challenge venues around Scotland was part of the appeal: “I’ve been in Scotland for about four and a half years now and I’ve seen a lot of the country but I do still have some places that I haven’t been to. I love Arran – any excuse to go and I’m there! I’ve never been to Balmoral, I’ve been talking about it for four years, so this was a great chance to go.”

Her goal is to improve her fitness as the year progresses. At the first race of the series – Run Balmoral’s Wee Trail Race on 26 April – she had to brave rain and snow and a huge hill to cross the line. She says: “My goal at the start is to walk a bit and run a bit, and improve as the year progresses. I hope by the end I’ll be able to run for maybe 25 minutes of the 35 that it’ll probably take me for do the full 5K. I really hope it works for me - and I also hope that maybe someone will see this and think ‘that chubby girl’s doing it, maybe I can do it too!’”

Challenge Series 17

Allan tackles Arran Among those taking part in the Gate to Gate 5K on the Isle of Arran on June 20 will be Allan Soutter, 43 (above), who started jogging with RunArran in September – for the first time since he left school at the age of 16.

Allan says: “I decided to start because I wanted to get my fitness levels up - I’m a driver and my fitness is not that great, and the weight is an issue, so I wanted to try and get that down. I’ve tried the likes of the gym and I just couldn’t get into it - I’m an outside kind of person.”

He went along to a beginners’ jogging group run by Jog Leader Laura Aitcheson, starting with short jogs alternating with walking, and built up gradually. He says: “It was nice to get outdoors and be meeting other folk as well. I can’t believe it that I’m actually enjoying it! I’m surprised - it was something I didn’t think I’d enjoy, but even when it’s wet it’s actually quite nice to go out, I find it quite refreshing!”

He has been delighted with the speed of his progress, and says: “I didn’t think I’d get as far as I have this quickly. We did at 10 week beginners’ course and by the end we were already doing 5K - Laura said we were doing really well. I feel a lot better, I feel the fitness getting better, and the weight’s slowly getting down.”

He’s looking forward to taking part in the Gate to Gate 5K: “I thought about doing it last year, but that didn’t happen because I hadn’t been running, so I’m looking forward to this year’s. There’s lots of people coming over for it so I think there’ll be a great atmosphere.”

Get the dates in your diary!

Gate to Gate 5K Isle of Arran 20 June Peterhead MB Plant 5K Hawick 5K

28 June 30 August

The jogscotland Challenge Pitlochry 5K

20 September River Ness 5K & 10K - Inverness

27 September One Big Weekend Glasgow (5K)

10 October One Big Weekend Edinburgh (5K)

11 October Christmas Cracker 5K, Cumbernauld

13 December

Challenge Series 20

jogscotland magazine Summer 2015

Challenge Series 2015 Run Balmoral Wee Trail Race The first event in the jogscotland Challenge Series 2015 was the Run Balmoral Wee Trail Race. It was certainly a challenge, with the weather offering up snow, rain and wind throughout the course of the day!

Nonetheless, our participants put their all into the three mile course, which offers a great opportunity to try out trail running for those new to off-road events.

Jogging Along 21

jogscotland magazine Summer 2015

Jogging along

by David Syme

Stepping up It occurred to me that many readers will be more ambitious about running than I am, so I went to a talk on sports psychology – purely out of general interest. Mark Brodie is a probationary sports psychologist registered with the British Association of Sport and Exercise Sciences (check out their interesting website - www.bases. org.uk), and he opened my eyes to the techniques of stepping up to a higher level.

It all starts with motivation, of course. Do you finish a nice jog thinking you could have done it faster, or would you like to see how good you are compared with others?

Do you look at the advertisements for races in Stride and consider entering one? If so, you might consider adopting a structured approach as recommended by Mark. The key points of his talk were: goal setting, pre-performance planning and detailed analysis of previous runs. Keep a log.... measure performance.....set short- and long-term goals, and (I like this one) keep it exciting. Those in the audience, mostly seasoned competitors from Harmeny Pentland Runners, were lapping it up! There

was a buzz as we filed out of the room, and I know one or two joggers who couldn’t wait to get home and go out for a run!

I think that another aid to stepping up would be to join a club, where you might find someone of your ability with the same goals, and chat to people who have made the move up successfully. Running magazines are another help in motivation, especially the inspirational stories of the “jogger to runner” type. Too late for me, but if any of my jogging chums appear with GPS watches, start elaborate warmup exercises and tell me their goals for this day’s run...... I will know that they are stepping up.

Good luck to them!

David has produced two collections of short stories about running worldwide: “Running Away From Home” and “Running Home and Away”. All proceeds from sales go to support Tong-Len UK, a charity for street children in Northern India.

Great groups 22

jogscotland magazine Summer 2015

Great groups jogscotland Newburgh We formed our group a year and a half ago and have gone from strength to strength. We currently have 60 members and eight leaders - not bad for a wee costal village!

Back at the end of March, jogscotland Newburgh joined forces with Newburgh Dunes Running Club to organise our first official race – The Newburgh Beach Bash 10K, which is a challenging multi-terrain trail 10K. We were delighted with the number of jog Newburgh members who took the challenge on and also with the huge turnout from many jogscotland clubs around our area. Stephen Bruce from Peterhead jogscotland was very generous with his resources and his advice – many thanks Stephen! We weren’t blessed with the weather (big ask in March anyway!) but you can still see from the photo how beautiful our route is. We have already started planning a repeat of The Beach Bash for 2016 but with double the number of runners as it was so popular.

Whilst we are proud of all our members, its worth mentioning a few: Keith Gray and Alison Wilson joined our beginners group just over a year ago. We had a laugh recently remembering the first night they came to do 30 second jog/30 second walk wearing their hiking boots! They literally haven’t looked back since! They are the perfect example of what you can

achieve if you steadily progress through the different programmes. They are regular top 50 finishers at our local parkrun, they have completed numerous 10Ks and are in training for a couple of halfs this year. They are both pictured with their finishers’ medals at the Glenlivet 10K. Louise Marshall and Lynn Duncan also took part in The Beach Bash. Both ladies have completed Beginner 1 and had nearly finished Beginner 2 when they decided to take on their first 10K. They both knew this was quite a tough challenge and would be a bit of an ask. We’re especially proud of the fact that when they were having a few moments of self doubt leading up to the race, words of encouragement from other members and leaders whilst out on our club runs were enough to convince then they had what it took. Doing something anyway, even if you’re scared, is to be admired!

The rest of the year is just as busy for us with members taking part in the Edinburgh Half, Peterhead Running Festival, Inverness 10K, Aviemore Half, Race for Life, Colour Me Rad and anything else that takes our fancy! If you see us in our blue T shirts at a race, come and say “Hi”– we’re a friendly bunch and proud to be part of jogscotland!

By Kirsty MacRae

Great groups 23

jogscotland magazine Summer 2015

Great groups Huntly Jolly Joggers On a cold, dark winters evening way back in 2014 two nervous jogscotland Leaders Fi and Angie and an even more nervous small group of wifeys met in Huntly to launch the start of a jogging fitness venture which - fast track to April 2015 - sent two groups to run the 5K and 10K races at Run Balmoral! What an adventure and what an achievement!

It became apparant from that first meeting in the winter of 2014 that this was going to be a relaxed affair, with a group of ladies who quickly gelled together...the feet would pound the pavements trying to keep up with the quick-witted jolly chatter and banter. It is without doubt that the chatter would herald our arrival well before any luminous yellow or pink safety vest made its ghostly appearance past Huntly Castle. But behind this jovial front there was a steely grit, a determination and sheer bloody-mindedness that through the worst of the winter and dark nights these guys were willing to stick with it. They were even undeterred once the nights got lighter and we joked about having to eventually reveal our true identities to one another in daylight minus woolly hats and caps!

Our first beginners‘ group at Huntly‘s Networks of Wellbeing (N.o.W) – thats our official name – achieved the amazing goal of their first 15 minutes of continuous jogging not long after that first night and as we Jolly Joggers like to celebrate every single one of life's achievements, this one wasn't to be missed.... coffee and cute cupcakes (special thanks to Viv‘s Molly Dolly Cupcakes, a core team jog member!) were dished out to all. Motivation was high, new trainers started to appear,

quickly followed by matching running tops and caps.....they had caught the bug! By summer 2014 we were running 5K and not long after that, the two leaders branched into running a morning and evening group to provide as much opportunity as possible for members to run, and the Run Balmoral acorn was planted.

Over the ensuing months we suggested and encouraged our group to sign up for our very first official outing and thus Team 5K and Team 10K Run Balmoral were established.

Specially-printed T-shirts were bought, coffee and cupcakes were organised (thanks again Viv!), extra training sessions were scheduled and training advice and support supplied as required.

And by jove, on the day these guys did not dissapoint! Yes, we were all nervous and emotions were running high. But every single girl that passed that finishing line had run their very best race ever and it was a joy to see.

I want to thank our Jolly Joggers for being such a delightful upbeat group of ladies who have united and supported each other on their fitness journey and in other challenges life has been throwing at them. It goes to show that with a little bit of exercise in good company it can change the way you see the world and with that you really can achieve anything you set your heart on.

By Angie Michie

Womens Running 24

jogscotland magazine Summer 2015

Whether you’re stepping up your distance for the first time or planning your next half-marathon, you’ll find the advice you need in the July issue of Women’s Running, on sale from 28 May. Highlights of the issue include: The Ultimate Race Guide Struggling to choose your next race? Read our rundown of the best events across Scotland, the UK and further afield in the second part of our 2015 Ultimate Race Guide, covering the best 100 events between now and the end of the year. You’ll also find advice on taking on your first marathon, and tackling your first trail race.

Race your best autumn half Whether you’re moving up from 10K for the first time, or looking to improve on a past performance, you’ll find all the know-how you need in our guide to running your best autumn half-marathon. Our expert coach Phoebe Thomas answers the most common halfmarathon questions and you’ll find 12-week training plans for beginners and improvers to help you enjoy your race and meet your goals.

Feel ready to run on any surface Scared stiff of sand dunes? Terrified of tripping on the trail? Or worried about messing up a muddy run? Here’s your ticket to loving every surface you set foot on: our complete guide to tackling any terrain. Find out which kit you should invest in, how to tweak your technique and how to train for any surface.

Women’s Running helps women of all ages and abilities to improve their running ’s Women g Runnin ur o y r e Ord y p o c free today

Get fitter on three runs per week They say where there’s a will, there’s a way… but what if there’s also a packed and hectic schedule? Juggling work, childcare, social life and sleep means it’s sometimes difficult to get in the running that you’d like to. Relax! You can still get fitter on just three running sessions per week, whether you’re training for a 5K or even gearing up for a marathon. Our guide from expert Jeff Archer will show you how.

Try a gym class to boost your running Running fitness isn’t just about pounding the pavements. Find out which gym classes can really help your running by improving your strength, flexibility and stamina, in just 30 minutes per workout, with our lowdown on the best express classes.

Get your vegan diet right Many women choose a diet free of meat and animal products for moral and health reasons, but will it benefit your running? Our nutrition expert Christine Bailey takes us through the pros and cons and tells you how to keep running strong on an animal-friendly diet.

Every issue includes training plans, workouts, nutrition advice and health information to help you become a better runner, lose weight, improve your health and take care of yourself.

Try Women’s Running totally FREE. Go to www.freewrmag.co.uk to claim your FREE copy today or call 0845 286 3067 and quote ‘Runner’

Mens Running 25

With marathon season coming to an end, it’s time to look for a new running challenge.

In this issue of Men’s Running, we look at some post-marathon alternatives to keep your running mojo working.

Off-road aficionado Ceri Rees provides a compelling argument as to why your next race should be of the trail variety. Not only is trail running easier on the joints, he says, it’s also good for your general wellbeing.

For the road racers among you, resident running guru Martin Yelling says it’s time to master the mile. A great test of speed and endurance, the iconic distance used to be something of a British tradition. After years in the wilderness, it’s back en vogue – and it’s time to give it a go.

If you’re more of an obstacle man, check out our tailored obstacle course workout. These eight exercises will get you crawling through tunnels, climbing over walls and swinging across monkey bars in no time.

Our new ‘Anatomy of a runner’ article profiles Ethiopian legend Haile Gebrselassie. Find out how Haile’s impeccable running form helped to propel him to the top of his field.

We also look at the up-and-coming stars of

distance racing. Lithuania’s Gediminas Grinius is trail running’s man of the moment, but his motivation for running goes much deeper than winning medals. He tells us how clocking up miles in the mountains has helped him to overcome post-traumatic stress disorder.

The latest trends in running are also discussed. Few are as divisive as the debate over the rise of ‘maximalist’ shoes such as Hoka. The modern man is increasingly looking for shoes with some serious soul – out with the minimalism, in with the maximalism. We speak with shoes experts and maximalist converts to find out whether more really is more when it comes to running shoes.

On the subject of shoes, we review the seven latest summer trainers and round-up some of the best warm-weather kit. There’s also a round-up of all the action from the 12-hour Conti Lightning Run and the Wings for Life race, not to mention our bonus Ultimate Race Guide.

So while your marathon may be over, the summer of running is just getting. Choose Men’s Running as your ideal training partner.

If you are just starting out or a regular runner the newlook Men’s Running will help you run better! Every issue includes training plans and workouts, product tests by real runners, running gadget reviews and features events you must enter.

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

Men’s Running helps men become better runners and achieve their goals Men’s Runnin g – NEW L OOK! Order y o free cop ur y today

Scottish Slimmers 26

jogscotland magazine Summer 2015

Linda knows how it feels to be in a slimmer’s shoes!

Linda Marshall Occupation: Scottish Slimmers Class Manager Height: 5' 4" Before Weight: 16stone 7lbs Dress Size: 24

Now Weight: 9stone 2lbs Dress Size: 12

Class Manager Linda Marshall is a fitness fiend.

Between her weekly kettlebell and exercise classes and running in her spare time it’s hard to believe that only a few years ago she weighed over 15 stone!

Following a pretty rough time in her personal life Linda decided enough was enough and took charge of her comfort eating habits by not only joining Scottish Slimmers, but by becoming a Class Manager. “I took the bull by the horns in my first class and explained that I knew exactly how they felt and what they were going through,” she says.

Linda kept herself motivated with the weekly classes and in turn kept her members motivated as they watched Linda shrink from her size 24 frame to a slinky size 12. She says: “They recognised that I was just like them and that I understood how much a weight problem can affect your life.”

These days Linda has swapped emotional eating for exercise and takes part in a range of classes at her local gym including kettlebells and running.

“I can honestly say I am unrecognisable from the person I was a year ago and I don’t just mean physically, although I have to admit that does feel pretty good.”

Linda has recently been training for her first half marathon and she doesn’t plan on stopping there by any means!

“I’m physically a lot fitter and a great deal healthier, both mentally and physically than I have ever been in my life!”

Linda says she could not have achieved her 7 stone 5lb loss without the support of her class members: “They have inspired me every step of the way – they believed in me just as I believe in them and I couldn’t be happier.”

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

Checks 8 Fat Grams 4

Quick, easy, cheap and delicious.

Canned chickpeas can be whizzed in a food processor and made into delicious spicy fritters, which are cooked in minutes.

Serves 2 Ingredients 1 x 400g/14oz can chickpeas (or cannellini beans), drained 2 garlic cloves, crushed 1 small onion, roughly chopped 1 tsp ground cumin 1 tsp ground coriander 1 small red chilli, de-seeded and finely chopped 1 tbsp flour 1 tbsp chopped mint or coriander salt freshly ground black pepper spray oil Minty yoghurt dip 100ml/3½ fl oz low-fat natural yoghurt 2 tbsp chopped mint

Directions 1. Put the chickpeas, garlic, onion, cumin, coriander and chilli in a food processor or blender. Blend for a few seconds until you have a smooth paste.

2. P ut the chickpea paste in a mixing bowl and stir in the flour, chopped herbs and seasoning.

3. Divide the mixture into 6 or 8 equal-sized portions and shape each one into a pattie, flattening them with your hands.

4. Lightly spray a frying pan with oil and place over a medium heat. When hot, add the chickpea fritters and cook for 3-4 minutes each side, until crisp and golden.

5. Mix the yoghurt with the mint and sprinkle lightly with cayenne. Serve with the hot chickpea fritters with a crisp salad.

6. TIP: If you don’t have chickpeas, you can use canned cannellini beans.

Stride Special Offer Join

FREE today!

● Take this voucher with you to any Scottish Slimmers class before 31st August 2015 to claim your special offer. ● This coupon entitles you to join any Scottish Slimmers class FREE! (pay weekly class fee only).

R: 542587 N: 532587

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

Scottish Slimmers 27

Chickpea Fritters

SAMH 28

jogscotland is proud to be a partner of SAMH (Scottish Association for Mental Health). We are working together to promote the use of physical activity to improve Scotland’s mental health. In this edition, we hear from Ali Rae, 37, from Edinburgh, who has participated in and organised numerous fundraising events on behalf of SAMH, including the Great Scottish Run, taking place this year on the 3-4 October in Glasgow.

I have been increasingly aware of the devastating effects of mental ill-health after losing my friend Pam who took her own life in 2009. Since then, Pam’s family and friends have been holding events and taking part in a variety of physical challenges to support SAMH’s work in suicide prevention.

Everyone has at least one cause that is close to their heart. My friend Pam was a lively, funny and caring person who also enjoyed fundraising for causes she was passionate about. Any one of us could be affected by a mental health problem at some point in our lives, or our family, friends, or colleagues. It’s important to be mindful of those around us and vital to know that we can reach out and that help will be there. SAMH is pushing to make things better.

The Great Scottish Run in 2013 was the first time I had ever participated in any kind of running challenge. After convincing two of my work colleagues to join, training was a lot of fun and we kept each other motivated.

On the day of the event there was a real buzz in the air at George Square, where everyone had assembled, eager to get started. Support throughout the race was great and I really enjoyed running past all the Glasgow riverside landmarks. I never thought I would say this after crossing a 10K finish line but it was over too soon. Being part of Team SAMH at the Great Scottish Run has inspired me to take on more challenges and push myself further.

When I feel as though I’ve physically pushed myself to the limit, I have to remember that, for those of us with mental health problems, every day can be a challenge.

I’m really enjoying running now and doing it before work or during lunch breaks, with longer personal goals set at the weekends.

For my next race event I’ve asked family and friends to sponsor a song I can add to my running playlist to remind me of their encouragement and spur me on.

I’ve downloaded training programmes and have also been gathering tips from websites like jogscotland, magazines and people who have done a full marathon and survived!

By Ali Rae There are charity places available in the Great Scottish Run 10K and Half Marathon.

Join Team SAMH and support Scotland’s mental health. For more information get in touch with the fundraising team at: fundraising@samh.org.uk For help and advice on mental health issues – including ways to help yourself and others – visit www.samh.org.uk

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 2015 2 June Gairloch 10k, Gairloch 7 June Livingston 10k and 5k fun run, St Margaret’s Academy, Livingston Carluke 5 mile road race and mile fun run, Carluke 13 June Isle of Skye half marathon and fun run, Fingal Centre, Portree 14 June Hoy half marathon and 5k family fun run, Orkney 20 June Gate to Gate 5k, Isle of Arran 21 June Men’s 10k, Glasgow Glenrothes Road Running Festival, Bannockburn 701 10k and children’s fun runs, Stirling 28 June Peterhead 5k, Peterhead (part of Peterhead Running Festival) 1 July Brig Bash 5 mile road race, Bridge of Earn

Race Directory 29

jogscotland magazine Summer 2015

Race Directory 30

jogscotland magazine Summer 2015

Race Directory cont’d 14 July Waterfront fun walk/run, Greenock Moffat gala festival of running 15k, Moffat 4 August Carnegie Harriers Memorial race, Knockhill racing circuit 9 August Forth Road Bridge 10k, North Queensferry 30 August Hawick 5k, Hawick Perth 10k road race, North Inch, Perth Paisley 10k road race, Paisley 20 September Pitlochry 5k, Pitlochry 27 September Baxters River Ness 5k and 10k, Inverness

Free parkrun events (5k) every Saturday at 9.30am at: Glasgow – Aberdeen – Tollcross Esplanade Glasgow – Aberdeen Victoria Hazlehead Greenock Ayr Inverness Dundee Kirkcaldy Edinburgh Perth Eglinton Portobello Falkirk St Andrews Glasgow – Pollok Strathclyde Park Glasgow – Springburn

Junior parkrun events (2k)

for four to 14-year-olds Every Sunday at 9.30am at: Falkirk – Stirling – Glasgow – Helix King’s Victoria Park Park

Find out more at parkrun.org.uk

Supporting Sands 32

jogscotland magazine Summer 2015

Supporting Sands – Ellon jogscotland

Glynis Buchan founded Ellon jogscotland two years ago, inspired by the success of groups in Fraserburgh and Peterhead.

Since then, she has seen her members progress in speed and distance, culminating in an emotional weekend at Inverness Half Marathon in March.

After several members completed their first 10K in September 2014, Glynis says: “A lot of them came away from that saying ‘Well, we’ve run our first 10K, what’s next?’

“I knew there was an advanced jogscotland schedule that would lead them at least nearly to half marathon, so we offered that and it was very quickly taken up.”

Among those to take up the offer of half marathon training was Glynis’s pal, Rhona, who had been one of the very first members of Ellon jogscotland.

Rhona wanted to take on the challenge not only to stretch herself physically, but also to help her mark a very poignant anniversary.

She says: “Ten years ago this month I had stillborn twin boys. Sands (see panel) were a tremendous help, and they’ve always been close to my heart. I donate to them on a yearly basis, but I’d never done anything that required sponsorship before.

“Glynis knew that I would always have wanted my first half marathon to be in aid of Sands and at the tail end of last year I was thinking about the half marathon in Inverness.

So she started off a conversation about six or seven of us in the group doing it together.

“They all jumped on board, and then the word spread within jogscotland and before we knew it we had 24 people taking part!”

It was not plain sailing, Rhona says: “A lot of us found the training tough going - I’m sure me and Glynis were being cursed at some points!

“But the group really worked together.

We had a joint conversation running on messenger with the whole group on it, and we were all conversing every evening, so if someone had been training they might pop up and say ‘That was harsh, how can I find another five miles on top of that?’ And everyone would be supportive.”

When the big day came, the group headed through to Inverness en masse. Rhona says: “We made such a good weekend of it. It was really overwhelming, it has been a very emotional journey, and especially when I looked around and there was a big group of us all wearing Sands vests. I was looking at them thinking ‘Oh my God, everyone’s being so nice.’

Glynis also enjoyed the race, especially when she sprang a wee surprise on her pal: “I had been aware for a long time in the run up to the race that I wanted to run it alongside Rhona, but she didn’t know that until we crossed the start line. She thought I’d take off and go for a PB, but I said ‘No, I’m staying by you’ - it was ace to run the whole thing together.”

She is immensely proud of her group and all they’ve achieved – and thinks this is just the start: “I think the uptake showed how much Rhona is thought of locally. She’s a great person and a lot of people hadn’t known her story, because they’d only got to know her in the past couple of years at jogscotland, so I think it surprised a lot of people to find out what she’d been through.

“I think there’s an awful lot of people that have been inspired by what we’ve achieved.

“People have seen members of the group that were not necessarily stereotypical runners and seen that it’s certainly achievable for anyone that wants to set their mind to it. I know everyone who did it came away from the event having thoroughly enjoyed it and asking ‘What’s the next event?’”

The Stillborn and Neonatal Death charity, known as Sands, offers support to anyone affected by the death of a baby, and promotes research to reduce the loss of babies’ lives. Rhona says: “They’re such a great charity, the local Sands at Aberdeen hospital gives the special unit there so much support in funding, helping to provide things like keepsake boxes for parents, and so on. I’ve supported them every year with a donation, but I wanted my first half marathon to be in aid of them too.”

Find out more about their work at www.uk-Sands.org

Mums on the Run 33

“After the gruelling training, the run itself was not too bad – the weather was on our side and everyone was on such a high because a lot of us hadn’t done a half marathon before and we managed to raise nearly £5,500.”

Cross Training 34

jogscotland magazine Summer 2015

Cross Training - Tai Chi by Jo Stevens I am a very busy, energetic person whose idea of relaxation is to go for a run. So after a few months of studying, fitness courses and training runs I was beginning to feel a little tired. I needed a break.

This was my chance to try something new.

I am not one for sitting still so thought Tai Chi might be a good chance to slow things down a bit.

Tai Chi was originally developed as a martial art and originated from China in the 13th Century. It made its way across Europe and was in the UK by the 1960s.

Since then it has been growing and changing and becoming increasingly popular amongst people of all ages.

Tai Chi is a system of self-development, a holistic approach to a healthy mind, body and spirit. It brings with it a sense of balance and harmony which helps you find peace within your own surroundings and environment. It involves a series of slow, graceful and rhythmic movements which help to improve balance, mobility, coordination and circulation.

Tai Chi also promotes good mental health as it gives you time to relax, unwind and de-stress. It has a number of benefits such as improved mobility, balance, coordination and flexibility. It can provide

good core and back strength, boost the immune system, lower blood pressure and stimulate the internal organs. It is very low impact, easy to follow and is suitable for all ages and abilities.

My instructor Graham Barrie has been teaching since 1997 but has been involved with martial arts and Tai Chi for most of his life. He says: “Everybody can do it. Like jogging, people get the most benefit if they commit and do it regularly.”

During the session, Graham told us that we would be doing Chi Kung (sometimes written as Qi Gong) which translates to “energy work”. The movements involved encouraging the flow of Chi (the body’s vital energy) and consisted of exercises for mobilising joints, breathing techniques, slow movement exercises, static postures, special walking methods and meditation.

We began the session by sitting in chairs facing inwards to form a circle. We sat with feet flat on the floor, backs supported in the chairs and hands relaxed in our laps. We carried out a series of gentle movements to warm up, which I found to be very relaxing - similar to when you first wake up and have a good stretch!

We stood up and followed Graham’s lead as he talked us through how gravity works with the body and how to stand and move without losing our balance. As we went through some of the movements I became very aware of my body. I was able to clear my mind and focus on the range of movement I had, what muscles were working and how I never really took the time to appreciate everything my body is capable of. I felt the movements were slow and controlled which encouraged me to hold in my core and as we turned through from left to right I felt muscles in my sides and lower back engaging. It’s not often in our daily lives that we turn through our torsos so it was nice to feel different muscles working.

I soon realised that everything was done in balance. If we turned left, we would then turn right, from side to side and also arms were raised and lowered so my entire body moved equally on both sides.

To end the session we sat back in our chairs, closed our eyes and meditated for five minutes to some lovely music. I have tried meditation in the past and always found that I struggled to focus on relaxing.

Cross Training 35

jogscotland magazine Summer 2015

I found my mind wandered off at this point but it was still a nice way to round up the class and when I opened my eyes I did feel totally relaxed after the whole experience. I felt a lot of tension had been released from my back and shoulders. I wasn’t aware it was even there in the first place!

If you find you are someone like me, who juggles a million things and stops only to sleep then Tai Chi might just be what you’re looking for. To me, I felt the same after the class as I do when I get a massage. Tension was gone, my body felt great and I was able to get on with my juggling act again. Our bodies are wonderful machines, we give them the right fuel, work them hard, use them non-stop for years but very rarely do we take time to stop and appreciate them for all they can do. Tai Chi gave me a great respect for my body, made me more aware of its movements and limitations and gave me valuable time to switch off from the distractions of everyday life.

Tai Chi is a bit like running, the more you do it the better you get at it. I would recommend everyone give this a go as it has brilliant physical and mental health benefits so you would definitely take something positive away from it.

For more details on the class I took, contact Angela or Graham on 07808 503 091 or info@taichiscotland.org

Walk before you run 36

jogscotland magazine Summer 2015

Walk before you run New walking classes for jogscotland

At jogscotland we strive to make everyone feel welcome at our jogging groups, regardless of their fitness level or ability. We understand that learning to jog can take some people a lot longer than others but our Jog Leaders are here to guide and inspire people to reach their goals – whatever they may be.

Our beginner jogging groups are designed to be accessible to as many people as possible, starting out with 30 seconds of jogging at a time, alternating with spells of walking to let you get your breath back. But we recognise that for some people, jogging for 30 seconds at a stretch is difficult. We know that some jog groups have set up their own walking groups to help people take their very first steps towards being active, before they begin to jog.

This seems like a great idea to us, so we’re thrilled to announce that we will soon be launching an official jogscotland walking programme, which can be introduced by any group wanting to help absolute beginners get started and prepare them for the jogging sessions. Once we’ve incorporated the feedback from all our trial groups, all new Jog Leaders completing our one-day training course in future will learn about the walking programme, and existing Jog Leaders will be contacted with a copy of the programme.

What will the new programme be like?

The walking programme is structured very similarly to our jogging programmes. It will be done in a 10 week block and will be gradually progressive over those weeks. The first session is designed to have participants do a total of 25 minutes of activity, consisting of warm up and mobility, short bursts of brisk walking with recovery walking and then a cool down. By week ten, participants will complete a 40 minute brisk walking session.

As well as providing an ideal preparation for the beginners’ jogging classes, the sessions could also be used for people who don’t want to jog, but are looking to start walking for exercise in a friendly, supportive group.

Following the programme can help you build up to meet the government guidelines for 150 minutes of physical activity each week.

How hard is the walking programme?

The walking programme is interval-based,

Testing the walking programme After we designed the walking programme, jogscotland group, Edinburgh FrontRunners kindly helped us try it out. Their group set off from the Royal Commonwealth Pool once a week to work their way through the sessions, and we incorporated their suggestions into the final programme.

Jog Leader Debbie Aitken, who led the trial, said: “The Edinburgh Frontrunners were delighted to trial the jogscotland walking programme at the beginning of this year.

We have been working to open up our club to beginners and people who wouldn't normally consider running, and the addition of a walking group has brought in many new members.

“A few of the new starts progressed very quickly to our beginners run/walk group, but one or two even moved up to our 6K run group! Those who completed the 10 week programme are now working their way through the jogscotland Beginners Level 1 programme, but we do hope to run another walking programme in a couple of months' time. If anyone would like to join us, or even volunteer as a walk leader, then please don't hesitate to get in touch!”

Lorna Bowry took part in the walking group, and said it paved the way perfectly into jogging: “I’m doing a fundraising cycle in a couple of weeks’ time and I was looking for a way to keep fit - and I know I’m not very good at doing it on my own.

“I thought going out in a group would be a good way to get encouragement, rather than just try it on my own and feel rubbish that I couldn’t do it. But I’m not someone who’s enjoyed running in the past, so I was looking for something else and the walking group seemed like a sensible option. It was really good to start out at walking pace and get to know the people who you’re with, rather than going running and being so out of breath you can’t talk to each other!

“I could feel my progress over the weeks – I was quite surprised by how quickly I progressed. I had a view of get into jogging at some point and I’m doing that now – much to my surprise!

“I now go out with the FrontRunners jogging group. I take it week by week, sometimes I go out with the joggers and sometimes I’ll go with the walkers, depending who’s there and how I feel – but it’s really helped, and I’ve really stuck with it.” www.facebook.com/groups/ EdinburghFrontrunners (Edinburgh Frontrunners is a running club for LGBT+ people and their friends.

Membership is open to ALL, regardless of age, gender identity or expression, sexuality or running ability.)

For more information on the walking programme please contact Jo Stevens on 0131 539 7341 or email her at jostevens@scottishathletics.org.uk

Walk before you run 37

alternating between brisk walking and easy walking. Brisk walking is defined as “walking with a purpose using increased speed”. There should be a clear difference between walking at this pace and walking at a leisurely pace. The intensity of walking briskly should make you feel warmer, breathing should be quickened but you should still be able to talk without difficultly.

Your heart rate will be increased and you may start to sweat. Brisk walking is a great tool to increase fitness, lift mood, lose weight and to prepare your body for jogging.

jogscotland, children and young people 38

jogscotland magazine Summer 2015

Jog Leaders: jogscotland, children and young people The jogscotland programme is designed to be used with adults, but we know that groups are often asked if youngsters can join them.

We’re delighted to see anyone express an interest in getting active, but there are guidelines that we have to stick to, in order to make sure our groups are safe and appropriate for all. It is best for young people to join a club specifically for them, but it is possible to have them in your jogscotland group in certain circumstances.

There are several reasons you must think carefully before including young people in your group. The most important are that: •

•

oung people are still developing Y physically and psychologically. Even if they appear willing and able to run for long distances, this may not be the best approach for them. It is vital that children are only given activities suitable for their age and stage of development, and this is best done by coaches with appropriate knowledge and qualifications. ny adult who is in regular contact A with children in an organised group must undergo a disclosure under the PVG (Protection of Vulnerable Groups) scheme. To check whether your activity requires PVG clearance, you can use Disclosure Scotland’s online self-assessment tool at www.disclosurescotland.co.uk/ disclosureinformation/pvg_training/selfassessment/index.html

Children under 16 can attend a jogscotland group if they are "incidental" to the group activity. This means: •

E ach child has a nominated adult who is responsible for them.

•

T hey are only a small proportion of the group.

•

T hey do not require group sessions to be tailored to their needs. If you find yourself creating special sessions or modifications for young people, they are no longer incidental to the group’s activity.

•

Leaders

must bear in mind that there are limits on the distances that young people should be encouraged to run. UK athletics rules for off-track running events state that children must be 11 years old before participating in 5Ks and 15 before participating in 10Ks.

•

T he group is promoted as an adult group and is not actively trying to attract under16s.

•

A ll members of the group are happy for under-16s to attend.

Junior Jog Leader course + Active Schools jogscotland offers a Junior Jog Leader course, which is open to all aged 14+.

This can be delivered by your local Active Schools team or directly by jogscotland.

Once you’ve taken this course, you can establish an after-school (or before-school) club in partnership with Active Schools and your local school, for any age of pupils. If the club is formally part of the school, the PVG and insurance should be arranged via the school. If it is a Junior jogscotland club, and independent of the school, the PVG and insurance can be obtained through scottishathletics. For more information, contact billy.mitchell@scottishathletics.org.uk Take an athletics coaching qualification Any Jog Leader with at least a year’s experience of leading a group can take

a Coach in Running Fitness (CiRF) qualification, and obtain a PVG disclosure through scottishathletics. They are then able to coach children over 12 in all off-track running activity.

Alternatively, you could opt for a more traditional, athletics-based route. Our parent organisation, scottishathletics, offers a series of progressive training courses which will enable you to coach children in a range of athletics disciplines, including running. For example, someone who takes an Athletics Coach qualification through scottishathletics can coach all age groups in almost all events.

For more information on these options see www.scottishathletics.org.uk/coaches or contact jim.goldie@scottishathletics.org.uk.

Partner with your local athletics club If you are approached by keen youngsters who you’re not able to lead yourself, you can refer them to your local athletics club.

If they have a junior section, they will have trained children’s coaches, who are PVGchecked. You can find your nearest clubs at www.scottishathletics.org.uk/athletes/getinvolved/club-finder. Formal competition in athletics starts at the under 11 level, so clubs may have a minimum age limits.

jogscotland, Inveraraychildren jogscotland and young photoshoot people 39

If you find your group is regularly attracting significant numbers of young people and they are no longer incidental to your sessions, you will have to consider either turning them away (preferably with help to find a better option for them), or taking steps to set up a group specifically for young people. There are three main ways you can do this:

Case study: jogscotland, children and young people 40

jogscotland magazine Summer 2015

Case study: jogscotland, children and young people The Anster Allsorts is Anstruther’s jogscotland group and it has grown considerably since it was set up by George Findlay in September 2012. The group is true to its name as it is made up of ALLSORTS of people, ALLSORTS of running abilities and ALLSORTS of ages.

I’m sure the group is pretty much like many other jogscotland groups in its diversity, with many wonderful people with amazing stories to tell. However, there is one small group, very much a part of the Allsorts who merit a special mention – the Dukes!

In April 2013 the local high school, Waid Academy, gave a group of 14 year-olds the opportunity to do their Duke of Edinburgh Bronze Award. This involves various activities including either threee or six months of a new physical activity. There are many physical activities on offer in the local area but six teenagers decided to join jogscotland to improve their general fitness and to increase their distance and pace.

Unfortunately, as the teenagers were only 14 they were unable to join jogscotland, but George and I were more than happy to be responsible for such a great group of kids, keen to run around and get fitter.

George was a secondary school teacher and is very eager to get children running.

He is a Children in Athletics Leader, an Assistant Coach Level 1 and a Jog Leader. He is also PVG checked through scottishathletics and I am a Jog Leader and PVG checked to work with Waid pupils.

This, along with the fact that we are known to staff at Waid meant that the Duke of Edinburgh Leaders were happy to approve jogscotland as a Duke of Edinburgh activity.

Every week since joining the six Dukes have turned up regularly. Initially, like many other Jog Scotties they were lacking in confidence and weren’t even sure they could run. They are always on time and bring lots of enthusiasm and energy. In this day and age, when teenagers are given such a bad press for being rude, gadget obsessed and lazy, there is a group bucking this trend. They can be seen jogging round the streets of Anstruther with more than 20 others runners, hail, rain or shine. They now have their Duke of Edinburgh Bronze Awards but most of them continue to run with the group having found a physical activity they enjoy and benefit from – surely what jogscotland is all about!

By Lucy Wilson

Cool Down 41 contents 41

Cool down

by Sue Gyford

Being last There’s one thing we know Jog Leaders hear all the time from people who are thinking of joining jogscotland but need some convincing – “I’ll only hold you back…”

It doesn’t matter how many times leaders tell potential members that their sessions are for complete beginners, or how often they say that no one gets left behind at jogscotland.

That fear of being the one lagging behind at the back of the group can be enough to put people off completely.

There are so many elements to that fear: The embarrassment that we’re less fit than the rest of the group – not just a wee bit, but that we’ll be exposed as being in a whole other league of unfitness, hitherto unseen by jogscotland.

It’s the fear that we’re somehow made differently from ‘proper runners’ and will never bridge that gap.

There’s the fact that being out the back in a whole group of people is very obvious – it’s not like doing circuits at a gym, where everyone is involved in their own activity and the others don’t notice if you can only manage three sit-ups in a minute. If you’re out the back of a jogging group, you can be seen.

And there’s the fear that you’ll inconvenience or irritate the rest of the group, who just want

to shoot off and will be angry or frustrated if they have to stop and wait.

Of course, when people take the plunge and join a jogscotland group, their fears are never realised. People discover that everyone else really is just like them – a beginner and they’re not out the back at all. Or they discover that perhaps they are a wee bit slower than other members of the group, but that it doesn’t matter – the camaraderie Where did that .01 come and friendship overcomes any differences infrom? speed. In fact anyone who is much faster than the rest of the group will inevitably jog back to join them because they’re missing the craic out on their own at the front!

But sometimes, learning to live with being last is an important skill to master – and I say this with the benefit of great experience!

I have been last more than once in my running life. I just about escaped it in my first ever race - the Falkland Islands half marathon back in 2004 (I was living there at the time – I didn’t go 8,000 miles for the privilege!). A few people who tired or were injured near the end meant I managed to skip a few places up the board in the last couple of miles and avoided last place in the field of around 50 runners.

Cool Down 42

jogscotland magazine Summer 2015

When I went back for a second year though, I wasn’t so lucky. I jogged at a steady (ie. slow) speed from the start line, and was left in the dust of most of the other participants. But I was quietly pleased as we all settled into our paces and I wasn’t absolutely last – there was one person behind me.

Halfway through the race I rounded the beautiful Cape Pembroke lighthouse (pictured below) outside Stanley, and turned back towards the start - and realised that there was no sign of the guy behind me. As I gritted my teeth into the 30 knot wind, I checked with a marshal and heard that the runner behind me had dropped out. I was last. With nobody in sight ahead of me either, as I passed through the next water station, the marshal asked: “Are you last, Sue?” – in other words, “Can we go home, now?” I don’t think I’ve ever dug as deep as I did during that next, windy, lonesome mile.

But although I was last, I finished in 2hrs 12 minutes – a time that I’d love to regain now as I plod around considerably more slowly! Taking part in bigger races these days means I am seldom actually last these days – but I’m considerably behind the me of 10 years ago, who had to put up with the ignominy of last place.

Last week I got back into my last-place groove. I run with the jogscotland group, jb’s joggers, on the Meadows on a Wednesday night, and through the summer months, this means taking part in the Run and Become race series.

Last week we did a swift two-miler, with club runners everywhere. It was clear from the start that I was going to be last, but there was nothing for it but to keep my head up and jog on. Jog Leader Andrew Jeske, being the inspiring and supportive guy that he is, jogged with me, kept my pace and my spirits up, and when we got to the final straight, dropped back a few paces so that I didn’t come last – he did! What a gent – and what a Jog Leader.

But the longer I run, the more I realise that race places don’t matter. In fact, I tend to think that if I’m at the back of the field, I’m getting more for my money – being stretched harder, with more to gain, and more improvements to be made. Any time I feel like a slow coach, I just listen to my breathing and my body and realise that I’m running as hard as I possibly can. If races were won on effort expended, I would be on the podium with the best of them!

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!

Cross Local Training Contacts 43 35

jogscotland magazine Summer 2015