On Sunday October 7th 2018, we held the seventh annual Children on the Edge Chichester Half Marathon, raising a fantastic £21,000 for our work with vulnerable children around the world.
Do you want to take on a challenge for Children on the Edge? Find out how
Taking on this year’s Chichester Half Marathon, mum and daughter team Michele and Tiki talk about why they train together and how they’re using their running to make a difference to some of the world’s most vulnerable children.
Our marathon expert Graham Jessop, gives us some pointers for training in the warmer weather
Hi everyone – this summer weather is just fantastic. I hope many of you are well into your training programmes for October, but be careful when exercising in hot conditions as several things happen physiologically that make the effort harder. For example the heart rate is likely to increase and also the amount of perspiration. Hence you need to compensate for this. If possible train earlier in the morning or later in the day but unless it is absolutely essential it is advisable not to train under the heat of the midday sun. There are some running tips which can assist you in this hot weather.
1. Appropriate clothing
Your choice of clothing will definitely have an impact on your level of comfort, particularly if you know that it’s going to be a hot one! Opt for a breathable vest or crop top with ‘wickable’ fabric and if possible go for lighter colours that help to reflect rather than absorb heat. Wearing a white cap will help to keep the sun off of your head and will therefore reduce the risk of heat stroke and help to reduce the perspiration. If it’s really warm you might want to soak the cap in water before you start to help keep you cool for those first few miles.
2. Importance of hydration
Warm weather means higher sweat rates. In order to optimise your training performance you should ensure that you are properly hydrated during and after the training run. It’s vital to replace the electrolytes that are lost through sweat as your body’s cells rely on them to function properly. Even if not out training drink plenty of water to keep the body hydrated. Take fluid with you on the run and if doing a longer run get a family member or friend to meet you part way round with some extra fluid.
This is even more important if you’re a particularly ‘salty sweater’. (You can tell if you’re a salty sweater if you get that white film on your face, neck or shoulders or you can taste salt in the shower after a run!).
3. Pre-training routines
Even in warm weather it is important to keep to your pre-training routines. Do not get out of the habit of stretching and warming up. It may not be as intense as in colder weather but a good stretch makes those muscles more efficient and less prone to injury. At the end of the session pay some attention to cooling down and relaxing the body.
4. Revised pacing strategy
When training on a warm day, it’s important to be realistic; your end time is likely to be slower than anticipated. You should focus on the process rather than the outcome, and adopting a sensible pacing strategy is the best way to maximise your potential when training in the heat. The suggested approach is to try and start slightly conservatively and aim to cover the first half of the session more slowly than the second. After half way see what you have left and go for it! BUT do no burn yourself out in the early part of your session.
5. Blisters and chaffing
As temperatures begin to rise you may find that you become more susceptible to blisters and chaffing. Vaseline is perfect for helping to prevent unwanted blisters and chaffing. You can even try putting a dab on your eyebrows to help prevent any sweat from running into your eyes! Also make sure your shoes are dry before putting them on as any moisture within your shoes can further increase the potential for blisters.
There's still time to sign up to any of the races below >>
If you’re training for or running the Chichester Half Marathon this year, you will be taking in fantastic views across the Goodwood Estate. This summer, to give one lucky runner a treat, we are giving away two free tickets to Ladies Day at Glorious Goodwood on the 2nd August 2018, kindly donated by Acc Tyers Ltd.
Royalty, celebrities, sporting heroes, statesmen, artists and diplomats have all enjoyed the unforgettable experience of a day at Goodwood races, and now it could be time for you to follow in their footsteps.
One lucky winner will win two tickets worth £100 for the Gordon Enclosure on Glorious Goodwood’s Ladies’ Day.
HOW TO ENTER
You can enter either on Facebook or on Instagram. If you enter on both it will count as two entries.
- To enter through Facebook; simply like our competition post and follow our Facebook page.
- To enter on Instagram; simply like our competition post and follow us on Instagram.
The competition closes at midnight on the 16th July 2018 and the winner will be chosen at random and announced live on Facebook and Instagram on Tuesday 17th July 2018.
TERMS AND CONDITIONS
To celebrate Refugee Week we’re calling on Chichester Half runners to join the ‘Run for Refugees’ team raising funds for Children on the Edge.
Children on the Edge is a local Chichester based charity that works to support forgotten children, living on the edge of their societies across the world. They provide protection, education and support to Syrian refugee children in Lebanon, Rohingya refugee children in Bangladesh and internally displaced children in in Kachin State, Myanmar. Since 2012 the Chichester Half Marathon has raised over £130,000 for Children on the Edge, so just by signing up you are supporting some of the world’s most vulnerable children.
Make a bigger impact
Could you join our Run for Refugees team and fundraise throughout your training? We only ask runners to aim for raising £100 each – so if 100 get fundraising you could together raise £10,000, making a huge difference to the lives of thousands of refugee children.
Who can get involved?
Anyone can get involved. Whether you’re taking part in the Half Marathon, the Ten Miler or the Half Marathon Relay, we want you to get involved.
Husband and wife duo Matt and Emily have already joined this year’s Run for Refugee team and set an impressive joint fundraising target of £300 for Children on the Edge. Emily (pictured left) said; “Children on the Edge help children who have been through terrible experiences. As a parent with children it’s just good to know that the money raised can help make a difference to families that aren’t as lucky as mine”.
Benefits of joining the Run for Refugees team:
On the Run for Refugees team you will get the best support for the event and for your fundraising including:
Sign up here or email email@example.com to join the team.
Spring is in the air, so it’s a great time to set challenges and goals. We are biased here at The Run Company but we think the best kind of challenges involve a pair of comfy trainers and the great outdoors. That’s why we’ve teamed up with the iconic and much-loved Chichester Half Marathon Event to help both first timers and experienced runners alike with some top tips to get you through the stunning 13.1-mile challenge.
Know the route
On race day, it’s really helpful to know your route, so make sure you check out the Chi half map and course profile beforehand. The course is mixed terrain, and of course it wouldn’t be the Chichester Half without the famous climb up the Trundle.
We suggest: Running the course or sections of the course before the event. The Chichester Half website has all the routes for the Half Marathon, Ten Miler and the Team Relay. You should ideally aim to train on similar terrain, so get some hills into your schedule once a week if possible to prepare your legs. It’s not just the extra effort of the hills that make them a struggle, but the different muscles used the angles of your feet. Practice will make you feel more confident to tackle the trundle on the day.
Shoes and kit
Are you training and racing in a properly fitted pair of running shoes? The right pair of shoes will give you a decent level of cushioning and support. They will give your feet enough room, without them floating around, especially on the hilly section. Don’t leave it too close to race day to get new shoes – you want to be sure they are right for you.
Additionally, the longer you run, the more you will sweat – a normal cotton shirt and socks will just hold the sweat in, which will get hot and uncomfortable. Instead get yourself kitted out with some technical running gear. These will keep the sweat away from the skin, allowing it to evaporate and cool your body effectively, letting you get on with a more comfortable run.
We suggest: Popping into our Chichester store to take advantage of our ‘gait analysis’ and expert advice on getting the best running footwear for you.
For many of you, running the Chichester Half Marathon is a much bigger and longer running challenge than you’re used to. This means you’ll need to be well fuelled, and many people find that gels keep them going effectively on long runs. They ensure you keep your sugar levels high, and provide lots of energy. They will also help minimise the amount of time it takes to recover.
We suggest: Trying out different gels in your training leading up to the event. There are a whole range of flavours and products, so try a few different ones in advance, to avoid surprises on race day.
Extra note: It is very important to stay well hydrated from the day before the race, so you only need a few sips every now and then whilst running.
Join a club
There are so many great advantages to running with a club. You’ll share advice with other runners, they will push you harder to complete the training, and seeing friendly faces on the day is a big boost. The Chichester Half Marathon Event is great for running clubs because there are races for every ability and even a relay for runners who want to share the race with others.
We suggest: If you are already part of a running club, get them involved in the day. There is no experience like turning up to a running event like the Chichester Half Marathon event with a team of runners and feeling proud to represent the club.
On the day
Use your head and stick to your planned pace, especially if it’s your first time doing the Chichester Half Marathon Event. It’s easy to get carried away with the crowds and run too fast in the first few miles, causing you burn early or risk an injury. Even experienced participants will tell you that they take it fairly easy at the start, letting their heart rate rise gradually. Finishing the race strong will be much more enjoyable than struggling for the last few miles due to a flying start.
We suggest: Taking a few moments while you’re running to look around, because the Chichester Half Marathon Event routes are really beautiful. After taking in the city centre, you’ll get to experience some stunning countryside. When you reach the top of the Trundle, look to your right back down to the Chichester to see a breath-taking view along the coast and out to sea. After you get your breath back, you will circle around the top to the Trundle, which has a glorious view over the other side towards Goodwood.
The run will go surprisingly quickly, so remember to prepare well with our tips above and enjoy the day!
For full training tips from our Marathon expert Graham Jessop, just go to the Training page on our website.
October 8th 2017, we held the sixth annual Children on the Edge Chichester Half Marathon, raising a record-breaking £33, 294 for our work with vulnerable children around the world.
The event has been growing year-on-year and we were delighted to have a record 1160 runners register for this year's race in one of three popular events - the Half Marathon, Ten Miler and Team Relay.
Organised in conjunction with Everyone Active, the event is one of our key fundraising events throughout the year. It is only made possible thanks to the support of our local sponsors; Montezuma’s Chocolates and Store Property who have generously supported the event each year since is was revived in 2012.
The race has become a popular date in the diary for runners across the South, especially with our challenging multi-terrain course over the Downs taking in the Trundle and Centurion Way.
Ben Wilkes, UK Director at Children on the Edge said:
“This year's race raised a record £33,294, which will make a huge difference to our work with vulnerable children. We are grateful to all our runners, sponsors and supporters who make the event possible and we continue to be blown away by the support we receive from the local community. It’s great to see the event growing year on year and we look forward to next year's race on Sunday 7th October!"
Children on the Edge would like to thank local businesses Chichester College, Covers, Evans Weir, Gnarly Tree, Harries Coffee, Krowmark Workwear, Natures Way Foods, The Run Company, South Downs Water and Wiley for all their support to make the event happen. We couldn't do it without them.
Along with our regular runners, we also had a fantastic team of runners all raising money for Children on the Edge as part of our Run for Refugees Team. Our 25 fundraisers raised an incredible £7,096 for our work with refugee children in Bangladesh and Lebanon. This included, Mrs Salmond Smith, Mr Bromfield & Mr Brittain, teachers from Prebendal School in Chichester, who took part in the Team Relay and raised £255.
Nicky Hellard has volunteered at the Chichester Half Marathon for the past two years and this year decided to run instead. She didn't believe she could finish the race; but took on the challenge, trained hard and built her confidence each week with longer runs, raising £322 in the process.
When asked what she'd say to someone else thinking about fundraising for Children on the Edge she said:
"It is a great charity that does wonderful work right in the front line with the most vulnerable and overlooked children in the world. As charities go they are one of the best, the staff are dedicated and the overheads are extremely low".
We are enormously grateful to everyone who took part, raised money, or supported the event as a volunteer or spectator. We can't wait to see you again next year!
Do you want to take on a challenge for Children on the Edge? Find out how.
Here's our top tips and final reminders to get you ready for Race Day on Sunday 8th October!
The days before the Race
Make sure you are fit to fun - there are a number of instances when it is not advisable to run:
The Race Day Morning
On Arrival at the College Car Park remember:
The last 30 minutes
Enjoy the race and good luck!
Inspirational 58 year old, Chichester resident, Warrell Harries is running this year’s Children on the Edge Chichester Half Marathon, just over a year after suffering a life-changing heart attack.
Last June, Warrell, who considered himself fairly fit and well, suffered a heart attack; which kick started a new healthy lifestyle and commitment to transform his life. We spoke to Warrell this week as he told us his incredible story ahead of the sixth Children on the Edge Chichester Half Marathon next weekend - Sunday 8th October.
His symptoms started one Wednesday morning in June 2016 as he cycled to work; but he didn’t recognise the signs and brushed them off. A few days later, he was out for lunch with friends and family when the same feelings came back. He describes them much like asthma symptoms. As he started to feel worse, he finally decided to go to St Richards in Chichester to get checked out. He was told he was having a heart attack and was sent straight to Queen Alexandra Hospital to see the heart specialists there. After surgery to clear a blocked artery, and fit a couple of stents, Warrell was told he could ‘go back to normal’ in around 6 weeks’ time.
Despite being fairly active, Warrell knew that his drinking and eating habits were probably to blame, and that he did need to start taking better care of himself. He was determined to make a change. In the autumn, his daughter, a keen runner, encouraged him to give running a try. Warrell assumed his asthma would prevent him from running, but bought some cheap trainers and gave it a go.
Soon after, his daughter asked if he was going to do a Parkrun. He was aware of these free Saturday morning timed runs that take place all over the country. But Warrell again assumed this would be far too much for him, as he’d never ran more than 10 minutes in one go. But his determination, and the encouragement of his daughter spurred him on. So, he went along to Oaklands Park in Chichester one Saturday morning to give it a go.
He said that on his first run, he managed to ‘get to the rugby club’ before thinking ‘this was ridiculous’ and gave up. But he returned week after week and hasn’t looked back since.
In July 2017, Warrell was lucky enough to able to meet the founder of Parkrun by chance when on holiday in Lymington. He decided to join in on the local Parkrun as a ‘tourist’. He got chatting to a few people on the course, one of whom took an interest in his story and encouraged him to talk more about his running and how he got there. Warrell didn’t realise that the man he was talking to was in fact Paul Sinton-Hewitt, who founded Parkrun!
Shortly after, a friend Kim, who’d also recently had a health scare, encouraged Warrell to sign up for the Chichester Half Marathon. He thought the course would be too tough, and initially said no. But after a bit of pressure from Kim, and his daughter, he couldn’t refuse! So Warrell will be taking on our beautiful, but tough course next weekend.
His incredible transformation will also benefit Papyrus, the national charity for the prevention of young suicide, as Warrell has chosen to fundraise for them at the race this year. Papyrus is a charity very close to his heart; after he heard about the tragic death of an old colleague’s daughter, who lost his daughter to suicide last year. You can sponsor Warrell on his Just Giving page here.
Warrell said that his heart attack has changed his outlook on life. He doesn’t want to “waste this fabulous opportunity” now he’s been given a second chance. He also said that his new found love of life especially resonates with the work of Papyrus who believe that with appropriate support and education, many young suicides can be prevented. He wants to do his bit to ensure that more young people can be supported.
All of us at Children on the Edge are blown away by Warrells’ story, and we’re so pleased that our flagship fundraising event, the Chichester Half Marathon will play a small part on his recovery journey; as well as help raise vital funds for another worthy charity.
If you'd like to enter the Chichester Half Marathon 2017, you can do so until Wednesday 4th October at 11.30pm. We're also looking for volunteers to help on the day if you don't fancy running this year.
As your training increases in the hot weather, running expert Graham Jessop offers his top tips on staying hydrated and shows us how to recognise the signs of dehydration.
Many people underestimate the importance of water, but keeping hydrated before, during and after exercise can significantly benefit your workouts.
Water makes up around 60-75 per cent of your body weight, serving as an important part of your nutrition and wellbeing. It affects a range of bodily functions from alertness, appetite, performance, fatigue, body temperature, joints, nutrients, waste, skin and prevention of diseases, the list could go on.
When dehydrated these functions become impaired which can affect the flow of oxygen, your performance ability and make you fatigued.
The average person should be consuming around 2.5 litres (approx 85 fl oz) for men and 2 litres (approx 68 fl oz) for women per day. 70-80% should come from water, and the rest from the food you eat. You lose more water when you exercise, so it’s vital to replace the water you lose after exercise.
Keeping hydrated however, is more than just drinking more water and these hydration tips should ensure you get your hydration strategy right whatever activity you are doing.
1. Sports drinks
During exercise, our bodies produce sweat, mostly to assist the control of body temperature. Through this sweat, electrolytes (minerals needed for chemical reactions, muscle performance and regulating water) are lost.
Drinking sports drinks can re-hydrate the body by replacing lost electrolytes, unlike water, to help you continue working out. A variety of sports drinks are available, some to provide energy or aid recovery. So choose the right drink for before, or after your workout. If you are concerned about sugar or artificial content, coconut water or homemade sports drinks can serve as a healthy substitute.
2. Food alternatives
Food can also provide a substantial source of water to help keep you hydrated. Fruit and vegetables can be used as a reliable source of both water and electrolytes and can assist your body in staying hydrated and functioning properly. Many fruits also contain a high dose of carbs which are essential for long bouts of exercise, therefore serving as a useful pre-workout snack to keep you both fuelled and hydrated.
3. Plan your pre-workout drinks
To ensure you are fully hydrated before your workout, it is best that you avoid caffeinated drinks in the hours beforehand, as they do not hydrate your body in the same way as sports drinks or water. Drink things like herbal tea, diluted juice, flavoured waters, or just plain water consistently throughout the day to ensure you are fully hydrated before your workout. Try to drink around 500ml (approx 17 fl oz) of fluids within the hours before your training.
4. Post workout hydration
Many people ignore the importance of hydration following a workout, as the feelings of relaxation and cooling down create a false sense of restoration. Yet your body needs hydration over an extended period after a workout.
Your post workout routine is important to replace the nutrients and electrolytes lost. As your body absorbs nutrients most efficiently in the following two hours after exercise, you need to ensure you drink and eat enough after training. Carbohydrate drinks such as a recovery smoothie are ideal immediately after exercise to restore both water and energy. You should be aiming to replace 150 % of the body weight lost in sweat, with the water consumed after exercise.
5. Drink before meals
Dehydration can often be confused for hunger, and although foods do provide some form of water for hydration, if the body is craving water, only fluids will suffice. Drinking a glass of water around 30 minutes before a meal will help your body identify how hungry it is and concentrate on hydrating itself. This helps to keep your body at a healthy water level, which helps your performance and can prevent you from overeating. Being dehydrated can also reduce your energy, so hydrating yourself before you refuel before or after a workout will maximise your digestion and increase your energy levels.
6. Avoid excessive caffeine and alcohol consumption
It is not only during and after exercise that you need to pay attention to your fluids, but the drinks you consume throughout the entire day can affect dehydration when exercising. As diuretics, caffeine and alcohol encourage dehydration, by inhibiting the hormone needed for the absorption of water into the blood. This stops the kidneys absorbing the water, meaning it is passed out by urine.
When you’re training, particularly at a high intensity, it is important to avoid alcohol and over-consumption of caffeine. That said, there is some evidence to suggest that some consumption of caffeine could aid your running performance!
Know the Symptoms
Knowing the signs and symptoms of dehydration will make it easier to identify when your body is in need of water. Here’s some top tips:
Check the colour of your urine
Urine is your body’s natural reaction to water levels and is a helpful way to catch dehydration at its early stages. Check the colour of your urine. If it’s a pale yellow colour then you know your body is hydrated. If it’s darker coloured, this is your body telling you that it is dehydrated. You can also buy urine strips or charts to determine more accurately how dehydrated you are.
Don’t ignore a dry mouth
Being thirsty or having a dry mouth is one of the first bodily signs that you need to drink more fluids. Don’t ignore your body.
The ‘pinch test’
Skin turgor is a frequently used test to identify when your body is lacking in water, due to a decrease of water in the cells which changes your skin's elasticity. Pinch the skin on the back of the hand, if the skin returns slowly back to its original position, this indicates a state of dehydration. But bear in mind that this doesn’t work for everyone.