Welcome to Run For Charity!

This week we are taking a look at the what the wonderful city of Leeds has to offer all you charity runners out there. Here are all the upcoming events for Leeds:

South Leeds 5 Mile Race and 5km Fun Run

This event is in aid of the Barnados charity, and takes place at the South Leeds Stadium on March 22nd. There is more information on this event from the calendar link at the bottom of the page.

Leeds half-marathon

The 2009 Leeds half-marathon will take place on May 10th, and it is open to applications until April 10th.

The race starts and finishes near Millenium Square, in the city centre. The course then passes the wooded Woodhouse Ridge, before the only steep hill on the course leads out to the northern ring road.

The ring road runs alongside the Hollies forest, and soon after passing that the return leg of the run begins.

Part of the series of Run 10K events organised by and in aid of Cancer Research. The stunning start/finish area lies directly in front of Harewood House on the North Lawn. The course then loops out around the estate providing beautiful views over Harewood Lake and the Wharfe Valley. The course is mostly made up of gravel tracks and tarmac roads, with approx. 1km run on grass. This is a hilly and challenging course.

Getting into Training for the Virgin London Marathon

There are many, many training plans out there, not the least of which can be found on the VLM website itself, so I won’t get too specific about what you need to do to prepare yourself for London.

And if you’ve ever gone mano a mano (or womano a womano for that matter) with 26.2 miles before, you don’t really need to read any further.

But if you’re still a marathon virgin, there’s a few things I think you need to be told as you start to train, which aren’t always made that clear by more informed sources.

1) Start Putting More Miles in the Bank Now.

Forget all that spineless, cissy, bed-wetting nonsense about avoiding ‘junk miles.’ If you’re going to do yourself justice over 26.2 miles, you need to work up to at least 40 miles a week in training.

Because trust me, if you can’t do 40 in a week, you can’t do 26.2 in one go. Even so, make sure you build up gradually, never adding more than 10% a week to your total mileage. Your body really won’t like it if you do.

If you’re planning on running the VLM at the end of April, you should already be doing at least 15 miles a week and be comfortable over a 10k/6 mile distance. And while 4 months is generally regarded as a decent time frame to train for a marathon, the sooner you start ‘going long’ one day a week, the better you’re going to run on the day. 

2) Start Eating For Two.

Oh, OK, maybe not two. But just because you’d be happier losing weight while you train, it doesn’t mean you should eat less in order to do so.

Carbs really count when you’re training for a marathon. So make sure that you up your intake of pasta and rice as soon as your mileage goes up – or you’ll just make yourself feel ill and you won’t train effectively.

In any case, as soon as your mileage hits at least 20 miles a week, you’re pretty much guaranteed to start losing any love handles you may have acquired over the years.

3) Sort Your Kit Out.

If you aren’t already wearing quality, cushioned shoes and socks, get some right away.

Also remember that most running shoes are only good for about 3-500 miles depending on your weight. Which means that at roughly 160 miles a month, the shoes you’re wearing right now may only keep protecting you for 2-3 months before they need replacing.

Also bear in mind that on race day, you need a pair of running shoes that are bedded in without being flattened down. 100 miles on the clock is ideal for most people.

Most importantly, remember that on long runs, your feet can swell dramatically – so if you aren’t already wearing oversized shoes, this may be a good time to start. I’m a size 12 in real life, but always run in size 13s, and will probably wear size 14s the next time I run London.

4) Run a Few Half Marathons.

That may sound like nonsense when your training plan already calls for a number of slow 20 mile runs. But it really isn’t, for two very important reasons.

Firstly, most people get nervous about running big road races in a crowd, and a few practice runs as part of your training will help you to appreciate that it’s no big deal and actually quite good fun.

The really important reason though, is to get your mental attitude right. You see, running 20 miles slowly will be perfectly achievable by the time you’ve worked up to it slowly.

Running a half at race pace is also achieveable, but gives you far more of an idea of the mental strength you’re going to need next April 24^th.

And finally…

5) Remember the Old Joke About Marathons.

The first time I trained for London, an old chap down at my running club asked me if I knew what the 20-mile marker in a marathon is called. I didn’t, so he told me: “It’s called the half way point.” Naturally, I laughed as much as he did.

The thing is though, that I was laughing because I thought he was having me on, while he was laughing because he knew that it was true.  So I find that it helps to remember this old joke every time I should be going out for a scheduled training run but it’s cold and wet outside, I’ve got a bit of a headache, something good is about to start on the TV, or I’ve just remembered that ‘they’re open.’

In other words, don’t forget to stick to your training schedule. And one day you’ll thank me for harping on about this. April 24^th next year, probably.

If you haven’t managed to secure a place through the ballot for next year’s Flora London Marathon, don’t despair: there’s still plenty of time to apply for a Golden Bond place and run for a charity.

In fact, joining the masses who will be raising funds in the months leading up to April can be one of the most rewarding aspects of your marathon experience as you can not only count on fantastic support throughout your campaign, but enjoy all the fun of being part of a team too!

What is a Golden Bond place?

Charities buy places for the Flora London Marathon and allocate these to runners as fundraising places. Some charities set specific fundraising targets that have to be met in order to qualify for a Golden Bond; others let runners set their own targets.

Can I still run for charity with a ballot place?

In a word: yes. The only difference to having a Golden Bond place is that you won’t have to meet a specific fundraising target.

Why should I run for a charity?

Running for a charity will give you an enormous sense of satisfaction from the knowledge that you are helping others. What’s more, the pressure of meeting a target to satisfy both the charity and your sponsors can be the ideal motivation to put in the necessary training.

Your chosen charity will also be on hand to offer support throughout the lead-up to the race. Many manage large groups of runners, and this can really help you to feel part of a team. You’ll also receive kit, training advice and – depending on the charity – be invited to attend motivational events before the big day.

What will the charity expect from me?

First and foremost – money. Fundraising targets can range from £750 to £3,500, and as the number of Golden Bond places is always oversubscribed, charities will look closely for evidence of how you intend to achieve this target in your application.

Runners also play a key role in raising awareness of the charity through the publicity they generate. From the moment you accept the place to when you cross the finishline in your charity vest, you are effectively acting as an ambassador for your charity.

Of course, if you have a personal connection to your charity, sharing your story with the press could be your most valuable fundraising tool.

How can I meet my fundraising target?

Planning and early preparation is key, as work, family and training commitments often mean fundraising can get left to the last minute. Think about fundraising methods early on and get advice from your charity – many of them have dedicated teams who are able to offer advice and support to help you reach your target.

What if I don’t meet the target?

Many runners are put off from committing to charity places, believing that they’ll have to make up the difference from their own pockets if they don’t meet their target. To some extent, charities rely on the honesty of runners and the thoroughness of their applications process to make sure this doesn’t happen. However, charities can alert race organisers if you fail to meet your fundraising targets and this could jeopardise your chances of being offered a Golden Bond place in the future.

If you think you might have problems raising the money or if you encounter problems after receiving the place, contact the charity and explain. They are used to dealing with runners on a case-by-case basis and will appreciate your honesty. Don’t forget, too: you can continue raising and collecting sponsorship money after the race if you’ve still a shortfall on race-day.

Which charity should I run for?

Hundreds of charities across every sector have Golden Bond places. Choose a charity with which you feel a personal connection or in which you have a genuine interest. Believing in their organisational aims will not only give you the incentive to train harder, it’ll also make fundraising easier if you can talk passionately about their work.

How do I go about applying for a place?

Contact the charity either directly or via their website, but do check when the charity stops taking applications first. Some will close soon after October’s ballot announcement, while others may still be taking applications in February. It’s also worth finding out whether the charity operates on a first-come-first-served basis or uses a lottery system.

Is there anything else I should consider?

Fundraising while training is a big commitment. Ask yourself realistically whether you will be able to juggle the two – many people find the race itself easier than the fundraising!

Most runners have experienced the sharp warning stab of pain following the sudden rolling of the ankle.  It usually occurs after clocking up many miles in a week, or towards the end of a long run when fatigue begins to creep in. This is more so with unaccustomed running on uneven terrain, or experiencing the hustle-and-bustle at the start of a packed organised run.

Whatever the circumstance, the mechanism is often the same, while the degree of damage can range from a mild ‘sprain’ to a complete tear of some of the key supporting structures of the ankle.  This article will explore the lateral ligament sprain of the ankle and offer advice on its management.  As always, emphasis will be placed on preventative exercises.

The Ankle

The lateral collateral ligament of the ankle is the main supporting structure on the outside of the ankle and is the combined effort of three distinct bands of connective tissue (ligaments).  The key player of which is the Anterior talofibular ligament – or ATFL to you and me!

These three ligaments work as a ‘complex’ to prevent excessive turning-in of the foot (inversion).  This ligament complex also plays a key role in providing your nervous system with the feedback needed to maintain the joint in a stable position.  This fact suggests that training this function of the ligaments could reduce the risk of rolling on the ankle.

The ankle and the lateral (outer) ligament complex:

Structure of the ankle

Sprain of the lateral ligaments of the ankle is the most common type of ankle injury, accounting for approximately 85-90% of all ankle sprains.  The usual mechanism of injury is a forced inversion injury as depicted below:

Forced inversion ankle injury

It is estimated that 55% of people experiencing this type of injury do not seek treatment, and so a history of previous ankle sprain becomes a major predisposing factor for recurring ankle sprains.

Diagnosis

Diagnosis is often based on the reported mechanism of injury, pain on the outer aspect of the ankle with inversion of the foot, swelling, and sometimes severe bruising and discolouration.  An X-ray is often unnecessary, although in rare cases bony damage can occur. The severity of the sprain (tearing or plastic stretching of ligament fibres) is often indicated after several days when a doctor or physiotherapist is able to assess range of movement and stability.

This leads to a classification of the severity:

Grade 1: Mild stretching of the ligament or surrounding structures with mild swelling and tenderness over the outer ankle.  There may be some limitation of movement but no instability.

Grade 2: A partial rupture, usually of the ATFL.  There is moderate to severe pain and swelling, bruising is common with a limited range of movement.  Pain and difficulty weight bearing will be more than likely and the physiotherapist will detect some degree of instability on stressing the ankle.

Grade 3:  Complete rupture, usually of two of the three ligaments.  There is a large degree of instability of the ankle, although this may be difficult to detect in the first instance due to severe pain, protective muscle spasm, and a large amount of swelling.

Sounds like my ankle, what should I do?

Grade 1 sprain: Apply ice for the first 24-72 hours, using a damp cloth to protect the skin and check the area for ice burns frequently.  A 20 minute application every 2 hours in recommended.

A compressive support is beneficial when up –and-about, but otherwise elevate the ankle where possible.  With early gentle mobilisation including ankle movement exercises and steady weight bearing, the injury should resolve in 7-10 days.

Grade 2 sprain: This grade of injury can vary greatly but most recover in 14-21 days.  Use the above strategies to limit the damage in the first 72 hours, before commencing gentle range of-motion exercises such as ankle-circles, and toe point-and-flex.

Progress to early mobilisation but limit the time spent on your feet and monitor the swelling to guide your effort.  Gentle running should only commence when walking is pain-free and range-of-movement is full.

Grade 3 sprain: See above for managing the first 72 hours.  Once the full extent of the damage is ascertained, surgery may be an option, but in most cases conservative management is the way forward.

Mobilise as the pain allows, unless in a plaster cast!  Early mobilisation is the key, progressing to ROM exercises, resisted exercises against a fixed resistance, resisted exercise against a movable resistance, progressive weight bearing, and finally for all grades of injury – balance exercises. These include wobble boards, walking on uneven ground, single leg balance, and single leg squats.  Only when all of this is pain-free and easily achieved should running recommence.

Seek tailored advice from a suitably qualified physiotherapist or doctor for a suspected grade 2 or 3 tear to ensure a swift return to training. Finally, these balance exercises (known as proprioception training) should be an ongoing part of your training to prevent ankle injuries or limit recurrent sprains. Go on, I challenge you make ankle injuries a thing of the past!

Until next time, run pain-free.