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Front Runner Events Announce Official Radio Partners: The Wave & Swansea Sound

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Front Runner Events are excited to announce The Wave and Swansea Sound as the official radio partners for the Front Runner Trilogy 2020

The team behind Front Runner Events have launched Wales’ ONLY half marathon series, which kicks off on the 9th February at the Risk Kitchen Llanelli Half Marathon at Parc Y Scarlets. Following this, runners have a chance to rest until April 5th where they will line up again to #RunCymru from Pembrey Country Park at the Great Welsh Half Marathon. Last but not least, participants will be able to bask in the glory at the JCP Swansea Half Marathon on the 14th June.

The Wave & Swansea Sound will be broadcasting live at ALL 3 events and will be proudly cheering on the runners, charity fundraisers, wheelchair athletes and elites.
Deputy programme controller Andy Miles said:

“These really are three amazing opportunities to run in a beautiful part of Wales. As the number one commercial radio stations in South Wales we broadcast to more than 160,000 people a week, and love to celebrate everything local. We are incredibly proud to shout about what we have on our doorstep, so being part of the Front Runner Trilogy is something we are really excited about.”

The trilogy opened for the first-time last year with the aim to reward participants who take on the half marathon challenge across all races organised by Front Runner Events. It was introduced to thank runners and motivate them over the months where they may fall off the ‘keep fit’ wagon. One of those runners is Diane Ridgeway, of Gorseinon who took up running 10 years ago and hasn’t looked back since! She has taken part in all of the races organised Front Runner Events since 2015 and when interviewed said:

“I love taking part in the races put on by Front Runner Events, they are always well organised and great fun. I started running with my local running club 3M’s of Gorseinon 2 years ago and a lot of the group also take part in the half marathon trilogy.  

I have to say I thoroughly enjoy all 3 events, especially the Llanelli half. I can proudly call myself a Front Runner and even have the medal to say so – it’s a lovely touch and great bonus to receive that extra medal for taking part in all THREE!”

She added: “It’s a great way to stay fit all year-round and provides you with the motivation to achieve that end goal in the New Year, Spring and Summer. I can’t wait to take part in the 2020 series and look forward to lining up on the start line to #RunElli in February!”

Listen out on The Wave and Swansea Sound to hear the latest race details or to join in with Di and the crew and participate in the Front Runner Trilogy make sure to sign up before entries close at: www.frontrunnerevents.co.uk

Training Plans and Winter Training Tips

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12 Week Training Plans

Here at Front Runner Events, we have designed running plans for all levels of fitness. The Beginner plan is designed for your first-time runner looking to follow a plan to get them through their first Half Marathon. The Improver plan is designed for a runner looking to improve on previous race experiences. The Advanced plan is for experienced runners looking to build on previous performances and achieve the sought after Personal Best.

The training plans should be used as a guide and make them flexible to work around your everyday life.

We have also put together some Winter training tips to try to assist you over the next few months as you prepare for your spring races.

Winter Training Tips

Signing to run a race in the Spring means you need to train through the winter. Sometimes it can be hard to get out of your front door when it’s cold, wet and windy. Read our winter training tips below to help you prepare for those training runs.

What to wear

It’s cold, wet and dark, what do you wear to run comfortably in these conditions?

Cold

Layer up with a few light layers, if you get too warm you can take them off and tie them around your waist and put accessories such as gloves/hats into your pockets.

Base layers, long sleeve tops & full-length tights are a must when it’s cold. Important accessories are gloves, head buffs, beanie hat and thicker socks. If you’re not running from home take jogging bottoms and a hoody to leave in the car, something warm to put on while you stretch off.

Wet

A waterproof running jacket will help to keep you dry and in turn will keep you comfortable and warm whilst you get your miles in.

A running cap/visor will be useful to keep rain out of your eyes and a wrist buff or sweat bands are always handy to wipe your eyes. If you aren’t running from home then always have a towel and dry clothes in the car for afterwards. There’s nothing worse than driving home wet and you will get cold quickly.

Dark

If your running early in the morning or late in the evening, then a high visibility jacket, vest or similar clothing is essential to make sure your seen.

A headtorch is also useful during the darker hours, whilst there may be routes without sufficient street lighting, you may need more than hi viz clothing to stay safe! Head torches help you see where you’re going but more importantly – they help other road users and vehicles see you. Running in the evening? Even if it’s light when you start, chances are it will get dark during your run – always take high viz & head torch with you.

Hydration

It maybe cold and wet outside but hydration is still key before, during and after your training runs.

Even when it is cold and wet you will still sweat, and you will still need to take on plenty of fluid to replace the water your body loses through perspiration. Take a small water bottle with you if it’s a long run, if the run is shorter you can either take a bottle with you or have one ready for immediately after you finish.

Buddy up

During the winter months, not only is it colder but it is darker, try not to run on your own, safety in numbers!

Buddying up is recommended no matter what time of year it is, however winter conditions can make it more dangerous to be out running alone. Running with a friend will also make for a more enjoyable and productive run as you can encourage and push each other when you get tired.

If you must run on your own – take a phone, let someone know your route & how long you expect to be out for.

If you don’t have anyone to run with, why not join a local running club? There are plenty of local clubs that cater for all abilities. Join in on a session and see how it goes, you will improve your running, training will become easier and you will make new friends all at the same time.

Plan your week

There are many things that can come between you and your run – work and family are the main struggles but sometimes it can be as simple as looking outside and thinking “not today, I’ll run tomorrow instead”. A training plan should be a guide that you use and follow as best you can, but if you can’t do the scheduled Tuesday run because you have other commitments, swap it with a rest day so you still get the planned miles in.

Plan your week, this could be done using a training app on your phone, a calendar you regularly use (hard copy or digital) or you can even print and use one of our training plans – spend some time each Sunday evening to plan all your runs around your commitments for that week. Once the plan is there, print it out and put it up somewhere you will see it each day to remind you of what you need to do.

Try and mix up your runs each week, adding a hill or a few sprints into your run will keep the mind active.

16 Week Half Marathon and Marathon Plans

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Here at Front Runner Events, we have designed running plans for all levels of fitness. The Beginner plan is designed for your first-time runner looking to follow a plan to get them through their first Half Marathon and Marathon distance. The Improver plan is designed for a runner looking to improve on previous race experiences. The Advanced plan is for experienced runners looking to build on previous performances and achieve the sought after Personal Best.

The training plans should be used as a guide and make them flexible to work around your everyday life.

Remember, you need to fuel correctly for your training runs and in the lead up to the race, as well as ensuring you are hydrating correctly. Check out some of our tips below.

5 Healthy Eating Tips

1. Fruit and Vegetables

Make sure you’re getting the right nutrients and vitamins by eating plenty of fruit and veg.

2. Protein

Food such as eggs are a really good source of protein and will help your muscles to recover after your training.

3. Carbohydrates

Eating pasta is a good low-fat, slow-release energy option to help fuel your runs. It’s also important to eat some carbs within half an hour of your training to help replenish your glycogen stores.

4. Cereal Bars

These can be a good, quick snack option – just make sure they’re not filled full of sugar.

5. Hydrate

Don’t forget to hydrate!! Before, during and after your run you should ensure you are taking on-board enough water to keep yourself hydrated. Even though it feels cold outside, you will still sweat and lose water during your training so make sure you drink plenty of water.

We’re Hiring!

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Front Runner Events are looking for a motivated team player who has a passion for sport and organisation. Based in Swansea, you will join a well-established team that boasts a record of delivering and managing first-class mass participation running events throughout South Wales.

We are seeking an experienced Office Manager to be responsible for the general operation of our offices and oversee the following business functions; Human Resources, Bookkeeping, Invoicing & GDPR obligations.

Applicants MUST demonstrate experience and your CV/covering letter needs to reflect this. 

For more information click here

Record turnout for this year’s Cardiff Metropolitan University 10K and 2K race

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Front Runner Events Ltd are proud to be the Event Delivery Management Team working with Kidney Wales to bring you the Cardiff Metropolitan University Cardiff 10K and 2K – read all about this year’s race below.

A record number of professional athletes, runners and fundraisers took to the streets of Cardiff on Sunday morning (September 1st) to take part in this year’s Cardiff Met Cardiff 10K and 2K, in a celebration of fitness, fun and fundraising.

Organised by leading Welsh charity, Kidney Wales, this year’s Cardiff Met Cardiff 10K attracted 9,000 entrants, and once again cemented the race’s position as one of the top ten road races in the UK.

Beginning at Cardiff’s iconic Museum Avenue in the heart of the city centre, runners covered a flat and fast paced course, passing the Principality Stadium before heading up Cathedral Road, cutting across Llandaff Fields and then heading through the historic grounds of Bute Park and Cardiff Castle, before finishing back on Museum Avenue.

The first to cross the finish line was Jake Smith who ran the city centre course in a time of 29 minutes and 33 seconds. The first female to cross the line was Charlotte Arter in a time of 32 minutes 45 seconds, both winners are from Cardiff Metropolitan University.

Defending his 2018 title, Richie Powell was successful again winning the wheelchair race.

This year also welcomed one of the highest number of corporate team entries the event has ever seen, with more than 64 teams signed up in the Corporate categories.This year’s team champions were South Wales Police who completed the 10K course in a very impressive time.

A special 2K fun run was won by Ben Farrell, aged 14 and Kara Bennett, aged 12.

Despite its strong race pedigree, the Cardiff 10K race is a crucial fundraising event for organisers Kidney Wales, who established the event back in 1986.

In the last three years, the race has helped to raise more than £200,000 for the charity, who has used the funds raised to support thousands of people living with kidney disease across Wales, and their families, as well as to support many other charitable causes; like the refurbishment of the children’s dialysis unit at the University Hospital of Wales (UHW).

Headlined by Cardiff Metropolitan University, this year’s race had a unique treat for race entrants. The University offered students and staff, from its podiatry and sports massage programmes, to support runners with specialist advice and a massage area for runners was also set-up at the race village to provide some extra recovery support.

Speaking about the race, Pro Vice Chancellor Leigh Robinson from Cardiff Metropolitan University commented: “We were delighted to be the title sponsor of the 2019 Cardiff 10K and 2K fun run. Aligning with our health and wellbeing strategy, the Cardiff 10K is a perfect fit for our community and our values. Our staff and students had a fantastic time running and helping runners at the race village and we hope everyone that took part is now enjoying a well-deserved rest after a great day.”

There was a jovial atmosphere all morning in the Capital as the sun shined, with big crowds and plenty of fancy dress outfits on show, from a daffodil costume, to a clown and even a caveman.

There were also some inspiring entrants involved in the race.

Nicola Parsons, from Bridgend, entered the race with more than 100 friends and family, known as “Alfie’s Misfits”, to run in memory of her husband who passed away in 2018.

A 20-strong team from the transplant unit at Wales’ largest hospital, the University Hospital of Wales (UHW) also got involved, which has a special poignancy with organ donation week beginning on September 2nd. The team – comprised of doctors, nurses, surgeons and admin staff – supports patients every day at the hospital, by performing lifesaving kidney transplants, and their participation will hopefully inspire more people to sign up to the organ donation register.

A special landmark was also achieved by 84-year-old Brian Graves, from Cardiff, who completed his 20th10K race, in a challenge he set for himself after losing his wife in 2005. Initially running marathons and half marathons, Brian decided to set his sights on completing 20 10K races at the age of 81 and has now achieved his goal.

Nic Clarke, Director of Fundraising and Operations at Kidney Wales, said:“It’s been yet another fantastic Cardiff 10K race and we couldn’t have asked for a better turnout. The race has grown so much in the last few years and to see more than 9,000 runners taking part was brilliant.

“On behalf of everyone at Kidney Wales, we want to thank everyone who took part and raised valuable funds for charities across Wales, volunteers, as well as everyone who turned up to support the runners. We also want to give a special thanks to all of our sponsors for supporting the race, their help has been invaluable.”

JCP Swansea Half Marathon Announces Maggie’s Cancer Care as Charity Partner of the Year

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Organisers of the JCP Swansea Half Marathon are pleased to announce Maggie’s Cancer Care as their Charity of the Year for 2020.  The team at Front Runner Events; who host a series of long distance running events in Llanelli and Swansea have been working in partnership with the charity for the last three years at their flagship race; the JCP Swansea Half Marathon.

Tash Smith, Senior Events Coordinator at Front Runner Events said: 

“We are thrilled to announce Maggie’s as our platinum charity of the year.  They offer a wonderful service to patients and their families and hope that our partnership will help them continue this great work for many years to come.  We have a fantastic relationship with the team at Maggie’s and we look forward to developing this further over the next 12 months.” 

As some will know; the late Maggie Keswick Jencks founded Maggie’s in 1995 and the centre in Swansea was established in 2011.  Having been fully operational for the last 8 years it currently supports an astounding number of (approximately) 900,000 people in the South West Wales region.

Leanne Jennett, Centre Fundraising Manager said:

“We’re delighted at Maggie’s to become charity partner of the year at the 2020 JCP Swansea Half Marathon.  This is a big event for us, especially with it being local to our centre.  It offers a fantastic platform for fundraising and helps bring in essential funds to the centre.  As a registered charity, Maggie’s relies solely on the generosity of their supporters, through fundraising and donations to help keep the centre open for visitors.”

The team at Maggie’s offer practical advice, emotional and social support to people with cancer and their family or friends.  The centres are where users can find advice about benefits, eating well and somewhere you will find qualified experts to provide emotional support; places to meet other people or simply sit quietly with a cup of tea.  The service provided at Maggie’s has been recognised as second to none by the many that it supports.

In 2020 #TeamMaggies will have 100 spaces available for anyone wishing to run for their charity.  Participants don’t need to super athletes to take part as the race is suitable for every ability on its flat and friendly route.  Each runner will be supported by Maggie’s and organisers with race tips, training plans and charity place t-shirts.  So if you fancy a challenge and want to raise funds for Maggie’s contact: Leanne Jennett on 01792 200 001 or email: swanseafundraising@maggiescentres.org or visit: http://www.swanseahalfmarathon.co.uk/Maggie’s/

The event will take place on Sunday 14th June starting at 10am from the Brangwyn Hall, so there’s plenty of time to set yourself a challenge for next year!  It is a fully marshalled race on closed roads that is flat, fast and on a course that is perfect for beginners, and first time half marathon runners.  The route takes runners through the city along Swansea Bay to Mumbles, and returns through SA1 to finish at Swansea Museum.

Community Fund Backs Local Girl To Stay In Sport

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A community fund pot available to aspiring young people who want to continue or take their first steps into sport has recently helped Swansea girl; Madison Evans.  The fund that has been named: “Leave More Than A Footprint” was originally born out of the Multi-Award Winning JCP Swansea Half Marathon.

The team behind the idea wanted to set up a fund to help give something back to the community of Swansea and the surrounding region.  The race is in its sixth year, and since its inception, the team at Front Runner Events have gone onto successfully deliver the; Llanelli Half Marathon, Great Welsh Marathon & Half Marathon, and is now in collaboration with the Kidney Wales Cardiff 10K.  Since founding the company, the team has longed to help others in sport, and the fund; “Leave More Than A Footprint” is now able to achieve this.

The first young person to be awarded the grant is a sports-mad local girl called Madison Evans, who plays cricket and netball in the region.  She may be young at only 15 years old, but already she knows what she wants – and her long-term aim is to make it big!  She is very ambitious and hungry to be successful.  Madison’s biggest achievement to date has been to represent Wales in cricket, gaining a Welsh cap for the sport and a number of awards she’s received for netball. She loves playing alongside the 2nds squad at Swansea and her aim this year is to break into a 1st cricket team game through her all-rounder ability.

Carly Short, mum of Madison said:

“As parents, we find it hard, with the cost of everything, and the travel expense more so, if you have to stay over. Equipment over the years has got more expensive, making it harder to purchase quality products. I also find it harder now myself to drive her around, so her dad has to make sure he has the time off for us to travel to the Welsh games making things more difficult at times.”

The fund is available to young individuals who have a burning desire or talent for sport.  There is no restriction on the type of sport they wish to pursue within scope of the fund and it is open for applications all year round.

David Martin-Jewell, director of Front Runner Events said:

“We are thrilled to be able to help young people like Madsion and hope that her story will inspire others to take up sport or apply to our ‘Leave More Than A Footprint’ fund.  The aim of the fund is to help remove the barriers that may prevent someone to participate or continue in sport.  It’s an easy application process, and the team are here to help answer any questions to anyone, who think they fit in with the aim of the fund.”

“I would also like to personally thank all of those who have donated to ‘Leave More Than A Footprint’. There have been many people who have donated towards the fund through entry to our races and without their donations, people like Madison wouldn’t have received the assistance they deserve.”

Carly added:

“Thank you Front Runner Events for giving my daughter the chance to stay in sport and carry on not only playing for her city or county but mainly the country with netball and cricket.  It’s enabled her to pick a better range of equipment needed and boosted her confidence immensely!”

Should you know of someone who would benefit from “Leave More Than A Footprint” please visit the website for further information or download the application form here:  www.frontrunnerevents.co.uk/charityfund

If this story has inspired you to #RunSwansea and take on the half marathon challenge or just fancy participating in the family dash this summer head to: www.swanseahalfmarathon.co.uk to register today!  Entries are open for both race distances and are suitable for any ability.  The JCP Swansea Half Marathon is a road race that is flat, and fast on a course that is perfect for beginners and first time half marathon runners. Find their facebook page, follow them on twitter or Instagram  to keep up with all the latest news.

Front Runner Events Hits The Double At The 2018 UK Running Awards

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Following the success of the JCP Swansea Half Marathon in the UK Running Awards in 2016 and 2017, winning silver and gold awards respectively, the Front Runner Events Team were delighted to have not only one, but two of their races shortlisted at the 2018 UK Running Awards.

The JCP Swansea Half Marathon was shortlisted in the Best Half Marathon, greater than 5000 participants category and the Llanelli Half Marathon was shortlisted in the Best Half Marathon, fewer than 5000 participants category.

The Front Runner Event team were delighted to be awarded double Gold for both the JCP Swansea Half Marathon and the Llanelli Half Marathon after receiving the most votes by runners at the only independent awards ceremony that celebrates the best of running and its culture.

The event took place at Indigo in the O2 on Thursday (19th April) where David Martin-Jewell, Managing Director and Tash Smith, Senior Event Coordinator were presented with the trophies from Mike Bushell and Rachel Stringer, in front of a room full of A-list names from the running and sports industry, making the award the most sought after and coveted amongst races across the UK.

David said: “I am absolutely delighted to have won Gold in both Half Marathon categories, we joked about this in the office before the ceremony, but we didn’t actually expect it to happen, it is amazing. This is an extraordinary achievement and we are all thrilled to be recognised in this way by our runners. Our team (staff/volunteers/partners and contractors) plays a huge role in bringing the events together and delivering a successful race weekend, so it is wonderful that we are able to receive and share these awards with them. Everyone at Front Runner Events would like to thank those who voted and we now look to build on the standards that we have set and our runners expect.”

The JCP Swansea Half Marathon takes place in only 9 weeks on Sunday 24th June 2018 on fully closed road. The flat, fast course is perfect for beginners, first time half marathon runners and charity runners, whilst also attracting a large elite field from Wales and beyond to #Run5wansea. Race entries are open and public places cost only £33 for affiliated athletes and £35 for non-affiliated runners, which includes a fully marshalled course on closed roads, bespoke medal, technical t-shirt, on route entertainment, post massage and goody bag for all finishers. A total of 8,000 places are available with 85% of spaces already taken, there is no better time to register your place than now.

Go to www.swanseahalfmarathon.co.uk for further race details and to sign up, like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #Run5wansea #FromTheCityToTheSea on Twitter and @swanseahalfmarathon on Instagram to keep up to date with all the latest news about the JCP Swansea Half Marathon.

The Llanelli Half Marathon 2019 takes place in February and entries are open now. Go to www.llanellihalf.co.uk for further race details and sign up, like the Facebook page www.facebook.com/LlanelliHalf and follow @LlanelliHalf #RunElli on Twitter and @llanellihalfmarathon on Instagram to keep up to date with all latest news about the Llanelli Half Marathon.

Gary Howells blogs for Front Runner Events

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With the new year firmly underway, we are delighted to confirm that we will be working with Gary Howells who will be providing us (and you) with regular running and training blogs to help keep those new year’s resolutions firmly on target. Gary brings a wealth of experience from working as a sports rehab therapist and running coach, so will be providing us with content on running, training, stretching, conditioning and a whole host of similar topics. To find out more about Gary and his experience as a runner, coach and therapist go to http://bit.ly/2ALiGtK Twitter Gary Howells Technique & Analysis Run Coach (@garyhowells45) Facebook Gary Howells https://www.facebook.com/ghsportsmassage/

To kick off the series of blogs, Gary has provided his 5 key points to making 2018 a success from the start:

A new year a new me!!!

2017 was a fantastic year but with the arrival of 2018 and the targets, we set ourselves it’s time to knuckle down to the training. Whether it be a park run or an ultra marathon on the horizon the dedication of training has to be at the same level and dedication. With this in mind, how do we start our training so that we run effectively not lose motivation and most importantly stay injury free? Here are the key elements of doing this!!!

  • Training must be methodical get a specific training plan and follow it.
  • Run with people or join a running club and use runners of all ability to run with. For example, run with faster people when doing up-tempo and slower runners when zone/recovery running.
  • Staying injury free is the key to finishing all your races. This can be done by: function & technique testing, regular therapy, correct stretching & strength work, key recovery plans, hydration and protein intake to mention just a few.

My five key points to make this year a success.

1) FORGET WILLPOWER. GET A PROGRAM.

It’s too difficult to achieve your goals if you don’t have a plan in place. If you’re hoping to race 13.1 miles by this Feb or lose 20 pounds then that’s great. But make sure you know how you’re going to achieve these ambitious goals or you’ll fail.

Beginner runners can use a couch to 5k program that will take you from not running at all to completing your first 5k race.

If your resolution this year is to get stronger, start lifting, to prevent more injuries this will help you achieve your goals. Strength & Conditioning is key in endurance training. https://www.swansea-strengthandconditioning.co.uk/ is highly recommended.

2) MAKE IT PUBLIC.

Tell your friends, family, and co-workers what you’re planning to do. You will be held to your goals as they constantly ask you how you’re doing with your running, diet, or your strength program.

I have already told my co-workers and friends what my goal is for the Marathon Des Sables https://marathondessables.co.uk/register-for-mds-2018/ The toughest footrace on earth but I’m going for it. I might fail?? but I’m going to train & run my hardest I ever have. Now that other people know what I’m trying to achieve it will be easier for me to stick with my training plan as I’m constantly being asked how it’s going.

3) PUT YOUR MONEY WHERE YOUR MOUTH IS.

Want to bet? Get competitive and bet a friend that you’ll run four times a week. A “commitment contract” that will penalize you for not meeting your goal. All you need is the goal, the stakes, and a referee.

The psychology behind this simple tactic is astounding. Dramatically increase your chances of accomplishing your goals by putting your money where your mouth is. You’ll be surprised how hard it is to fail. It’s surprising what we all put our body’s through on race day for a small piece of metal and a T-shirt. Training can be so effective if we make a small bet on not failing.

4) MAKE IT CONVENIENT.

Picture this scene: you come home from work and need to run. It’s pouring down with rain and dinner is on the table and smells delicious. Are you going to change into your running clothes and head out the door for your run? Unlikely.

Don’t make it hard to succeed.

Instead, get up earlier in the morning and run before work. It’s hard to skip a run when you don’t have other obligations for a few hours. Just make sure you get out of bed. You can also bring your running gear with you to work and run straight from work. Unless a colleague is tempting you with a beer or red wine you’ll have no problem going for your run. Gym’s and treadmills are great for the early morning training sessions. Especially on the cold icy mornings.

5) STICK WITH IT FOR 30 DAYS.

This January, stick with your running goal for only one month. You can turn a new behaviour into a habit by doing this. You’ll have a hard time not running once February rolls around.

I did this myself with setting up the October 5k & 10k challenge. All runners really grasped the importance of sticking to the challenge and really followed all 5 stages in this article. Once October was done we all felt guilty on the days we were not running.

My hope for 2018 is to get more people running long-term. If you run for three weeks and then stop, then I’ve failed. Please at any time you need help to contact me on https://en-gb.facebook.com/ghsportsmassage/posts

Life is short. Be proactive about achieving your goals and reaching that new fitness level. You can succeed by implementing simple changes in your daily routine that make behaviour change possible.

Have a great start to the year

Gary