Vitality Bath Half Marathon Newsletter
Welcome to the latest Vitality Bath Half Marathon newsletter.
With just over two weeks to go, it’s time to make those final checks before race day. To help you figure out what that means for you, we’ve found some top tips for tapering and have pulled together some last minute training advice for the 15,000 of you who will be stepping up to the start line.
By now most of you will have received your race packs and with it the pocket sized Race Day Guide, which includes everything you need to know about the day. If you still have any questions then please check out the website, follow us on Twitter (@bathhalf), or like us on Facebook (facebook.com/BathHalfMarathon), where you’ll find all the latest information.
It’s not too late for runners to raise funds for one of the many charities involved in the Vitality Bath Half. In this newsletter, we feature our lead charity – Teenage Cancer Trust and let you know a bit more about the Bath Half Marathon Fund.
Good luck with your final training and see you on 1st March.
| || Two weeks to go is the time to taper |
This means that you should begin to reduce the amount of runs you do each week in order to reduce the impact of over training on important muscles. Begin by reducing weekly mileage by around 30%. For example, a 50-mile week will be reduced to around 35 miles.
You then need to change your high intensity work out to a medium intensity session, by either reducing the number of reps or the length of time that you train for.
Finally, shorten your weekly long run by 50- 60% because at this point you won’t significantly improve or reduce your fitness. The distance of this run is more a psychological boost to keep you in a routine and to prevent you from feeling like you’re doing nothing in the run up to the event.
| || Get a massage |
And by massage we don’t mean a lovely, relaxing afternoon in a spa (unfortunately). We mean a proper sports massage from a physiotherapist. They’re a great idea to have throughout your training and both before and after the event to prevent injury and restore mobility to injured muscle tissue.
However, if you’ve never had a sports massage before it’s not recommended to get one two days before the race, because it will leave you feeling sore. The best time to have a sports massage is at two weeks to go and then again at three days to go. After the race we recommend having a further massage within a couple of days to help you walk again.
| || Stretch, Roller, Stretch |
The best way to avoid injuries popping up in the lead up to race day is to stretch, stretch, stretch… Spend at least half an hour or so a day stretching out your muscles. Make sure to mix up post work out stretches with dynamic stretches to increase flexibility and strengthen your muscles.
Using a foam roller is great to roll out any niggles or tight knots but if you have any concerns then please go and see a sports physiotherapist who can show you the right stretches to do to solve whatever problems you may be having.
| || Good luck to Team Teenage Cancer Trust |
Our Lead Charity this year is the Teenage Cancer Trust and we’d like to wish all their team the very best of luck in their Vitality Bath Half Marathon run.
The Teenage Cancer Trust is the only UK charity dedicated to improving the quality of life and chances of survival for young people with cancer aged between 13 and 24. Thanks to local community support, including some of our very own runners in previous Bath Half Marathons, the charity recently opened its first specialist unit in the South West as part of the Bristol Haematology and Oncology Centre.
Teenage Cancer Trust relies on donations to fund all of its vital work and now needs to raise £1,000 a day to maintain this new unit, fund specialist staff and support its free cancer awareness sessions that are delivered in schools, colleges and universities across the South West.
If you are still looking to raise money for a good cause in this year’s event, but are yet to decide who for, then why don’t you get in contact with Team Teenage Cancer Trust by calling 0207 612 0370 or email email@example.com. More >
| || Get your copy of the Vitality Bath Half post-race supplement with the Bath Chronicle |
On Thursday 26th February media partners the Bath Chronicle will be getting everyone geared up for the Vitality Bath Half with a preview of the event and providing runners with the latest update on parking and road closures.
Also, don’t forget to pick up your souvenir copy of the 40-page Vitality Bath Half post-race supplement, containing all the results and countless pictures from the big day, on sale Thursday 5th March. The supplement will be available from all local newsagents and outlets within the Bath Chronicle circulation area or you can pre-purchase a copy which will be posted to you for £3.60 by visiting our on-line Merchandise Store.
The Bath Chronicle are delighted to be supporting the 2015 Vitality Bath Half and are proud to be media partners. At the Bath Chronicle and on www.bathchronicle.co.uk the publisher champions health campaigns and charitable causes, both of which make our city a better place to live and work in. This reflects the variety of people who make up this great city in much the same way as the Bath Half does. More >
| || In case you missed it... |
Just in case you missed it, the Vitality Bath Half is now part of the Vitality Run Series, a major new running series featuring eight of the UK’s most exciting running events.
Get active and take on a new challenge – run one, run two or run the whole Series. Get involved – share your experiences by becoming a Vitality Running Community member and receive exclusive content, offers and discounts during the Series. Next up is the Vitality Brighton Half on Sunday 22nd February, followed by the Vitality Bath Half itself. For further information on the series visit: www.vitalityrunseries.com/events. More >
| || What happens to the money our runners donate when they enter the Bath Half? |
Over the last 12 years our runners have been quietly making a difference to the lives of people living in Bath & North East Somerset by making a voluntary donation to the Bath Half Marathon Fund when they enter the race.
The relative affluence of Bath conceals pockets of severe deprivation & rural isolation, comparable with some of the most deprived areas in the UK. The invaluable work of the smaller charities and voluntary groups in addressing these issues often goes unrecognised. The Bath Half Marathon Fund helps us address this by providing cash grants to local community projects funded by the generosity of our BATHALF runners.
Established in 2003, the Bath Half Marathon Fund, which is administered by the Quartet Community Foundation, has made a real and valuable impact providing over £146,000 in grants for local sport, play and active lifestyle projects. On behalf of the people from these local charities and voluntary groups, we want to say a huge and heartfelt THANK YOU to everyone who has donated to the fund.
To find out more about the projects funded check out the website. More >
| || A message from Heart Radio... |
Heart Radio is proud to once again be an official media partner of the Vitality Bath Half. It’s such a great event to be involved in and we simply love being a part of the atmosphere on race day!
Ed Troy and Paulina from Heart Breakfast will be there to set you on your way around the course. Make sure you look out for our Heart Angels whilst you’re running around Bath, cheering you on and having those all-important sugar hits ready and waiting for you. Plus don’t forget to smile if you see our Angels with a camera, as all of the best shots from the day will be online at www.heart.co.uk within 24 hours. More >