Winter running tips
Winter running tips

Top 5 Tips for Winter Running

There’s no denying there’s been a definite shift in temperature recently, autumn is here and winter is definitely on it’s way. Here are our top 5 tips for training during this nippy time of year:

1. Make a Plan
Make plans to meet someone for a run, then there’s no backing out if you’re not quite in the mood for it. Making plans will help you to get motivated and stay on track throughout the winter.

2. Dress for the conditions
The general rule of thumb is to dress as if it’s 20 degrees warmer. You want to be warm but not overheating when you run. 10 to 20 degrees: 2 tops, 2 bottoms. 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of gloves, 1 scarf wrapped around mouth or a balaclava.

3. Gone with the wind
Wind is brutal when running! Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for about 10 minutes, turning around to run with the wind at your back for five minutes, and repeating.

4. Old habits die hard
Traditionally a morning runner? Why not try a lunchtime run instead when the temperatures are a bit warmer? Alternatively, try running twice a day, in the morning and in the evening – it’s better than doing one long run where you might get very cold toward the end.

5. Winter sun
If all else fails, book a flight and head somewhere warm for your Vitamin D fix!

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Mental Health Benefits of Running

Mental Health Benefits of Running

Apart from the obvious health benefits that running or jogging can give you, it can provide many psychological advantages too. No matter your circumstance, running can help ease your mind and get you back on the right track. Here are some positive changes that running can bring to you:

1. Stress Reliever

Whatever you are stressing about, getting active can significantly reduce this. Lacing up your trainers can help with relaxation, anxiety and negative thinking cycles. Running can help your body control stress and deal with existing mental tension. Long distance runs can help you solve problems that have been nagging you. Whilst shorter speed runs can reduce aggression and tension. Make running your new friend.

2. Your new sleeping pill

Nobody wants to be tossing and turning in bed late at night. Indulging in physical exercise, whether that is running or another form, can be your new way of counting sheep at night. Moderate exercise can also significantly improve the sleep of insomnia sufferers.

3. Decreases Depression

Running can be a fantastic way of combatting that sluggish and withdrawn feeling that is associated with depression. Regular exercise can boost your mood if you have depression, and it’s especially useful for people with mild to moderate depression. Running can take your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety.

4. Self-esteem boost

If you’re suffering from low self-esteem in adulthood, go for a run and watch your confidence soar. Exercise releases feel-good endorphins, natural brain chemicals that can enhance your sense of well-being. Exercising in the great outdoors can also result in lowered blood pressure and increased self-esteem. Get your running shoes on and watch your confidece soar.

5. Increased Creativity

An envigorating run can boost creativity for up to two hours afterwards. Next time you find yourself staring at a blank page waiting for a genius idea to pop into your head, get those legs moving and refresh your body and brain at the same time by going on a jog.

So the next time you’re having a bad day or you want that extra hour in bed, remember all the benefits your body will enjoy from getting active.

Samaritans are available 24 hours a day, 365 days a year. 116 123.
CALM, an anonymous helpline for men is open 7 days a week, 5pm to midnight. 0800 58 58 58.

It’s okay not to be okay. Let’s keep talking.

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Emma Richman
Half Marathon Challenge in Mum’s Memory
CHARITY RUNNER Emma Richman is gearing up to take part in the Bournemouth Half Marathon to raise funds for Target Ovarian Cancer in memory of her mum, Linda, who tragically passed away from the disease aged 64.

Emma decided to run the half marathon to raise awareness of the signs and symptoms of ovarian cancer, and to raise funds to help aid future research.

“There’s 14 of us running and we’ll all be wearing charity vests to show our support. I’m not a natural runner so this is a real challenge to me but with the support of my friends, I know I can cross the finish line where my dad will be waiting.” said Emma.

Emma is also keen to highlight the common symptoms which are associated with this particular type of cancer, urging women to visit their GP if they notice any changes. Having a bloated tummy, feeling full and the need to go to the toilet more than usual are all symptoms associated ovarian cancer, especially if you have any of these symptoms more than 12 times a month.

“Nothing can prepare you for the sudden death of a parent but I knew when my mum, Linda, passed away I had to do something about getting this information out to women. My mum had every single sign & symptom but as a family we were unaware of them at the time.” said Emma.

The Run Bournemouth takes place on Saturday 7th and Sunday 8th October and with eight races on offer over the two days, there’s something for all ages and abilities. If you’d like to donate to Emma and her team, you can do so here www.justgiving.com/emma-richman3.

If you are inspired to run for charity or a cause close to you heart you can sign up online at www.bournemouthmarathon.com/charity.

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On your marks for St Marks
PUPILS from St Marks Primary School in Swanage were celebrating this week as they found out their medal design was chosen as the winner of a Run Bournemouth competition.

Local school children in the local area were asked to get their creative juices flowing and come up with some designs for the Run Bournemouth junior race medals, for the event taking place this October 7th.

The organisers managed to single out 3 designs, which were them uploaded to their Facebook page and the public were then asked to ‘like’ the design which they deemed best.

St Marks Teaching Assistant & Running Coach, Paula Lawton-Archer, said: “We are delighted that our design won and will be transformed into a medal for this year’s event! The children were so pleased when they found out they had won.

There are a group of us taking part this year and we can’t wait to wear the medals with pride!” There are 4 junior races on offer as part of a packed weekend of running which also includes the Supernova 5k, Supersonic 10k, Half Marathon and Marathon. Over 500 kids took part in last October’s event, which was the biggest yet.

The winning team from St Marks Primary School will see their design transformed into a medal to be used across all of the junior races. They have also been awarded 10 free places to the event for the school children to use.

Annette Drummond, Marketing Director said: “Congratulations to St Marks Primary School on winning the Medal Design Competition. We were inundated with lots of fantastic designs from all over Bournemouth & Poole, but St Marks were the deserved winner and we can’t wait to take their design forward and create an ever-lasting medal which all of our junior runners can be proud of for years to come.”

“The Run Bournemouth is now into its fifth year and is already established as one of the UK’s top autumn running festivals. It’s great to see children getting fully involved in the junior races. Better still when they get to watch mum and dad taking part in the other events. It really is a fantastic weekend for all the family.” Annette added.

The junior races kick-start the weekend on Saturday 7th October and are a great way for children to be active, have fun and get involved over the weekend. Each finisher receives a medal, wicking technical finishers t-shirt, race recovery pack, chip timed result and a fantastic running experience. 

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St Katharine's School
St Katharine’s Primary School Crowned Junior Champions
PUPILS from St.Katharine’s C.E Primary School were treated to a surprise visit from Double Olympian and Commonwealth medalist Liz Yelling last Wednesday where they were revealed as the winners of the Run Bournemouth Junior Races competition.

Liz surprised the winning school during their assembly for National School Sport Week (NSSW) where she presented a trophy and £150 worth of vouchers to be used towards school sport equipment.

P.E Teacher, Claire Bradley, said: “We are delighted that our students took part in this race and won it for the first time. It was great for them to be able to compete and be involved with so many other good runners. We encourage our students to be active, and these three girls have set a fantastic example. Bring on the 2016 event!”

Young runners aged 6-8 took part in the 1.5k race and 9-12 year olds raced over 2k as part of a packed weekend of running last October which also includes the Supernova 5k, Supersonic 10k, Half Marathon and Marathon. Over 500 kids took part in last October’s event, which was the biggest yet.

The winning team from St. Katherine’s C.E Primary School consisted of Imogen Gent, aged 9, Erin Wells, aged 9, and Ruby Moroney, aged 7.

Liz Yelling said: “Congratulations to the all-girls St Katharine’s C.E Primary School on winning the Schools Competition at the Run Bournemouth. I look forward to seeing them trying to defend their title at this year’s event in October.”

“The Run Bournemouth is now into its fourth year and is already established as one of the UK’s top Autumn running festivals. It’s great to see children getting fully involved in the junior races. Better still when they get to watch mum and dad taking part in the other events. It really is a fantastic weekend for all the family.” Liz added.

The junior races kick-start the weekend on Saturday 1st and are a great way for children to be active, have fun and get involved over the weekend.

Each finisher receives a medal, wicking technical finishers t-shirt, race recovery pack, chip timed result and a fantastic running experience.

For more information, including entry details see www.bournemouthmarathon.com Like us on Facebook at www.facebook.com/BournemouthMarathonFestival or follow us onwww.twitter.com/RunBournemouth

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