3 Minute Guide to Surviving Winter Running

One of the most beautiful times to head out for a run is on one of those cold still wintery mornings, when the sun is just out and the vast sky is a pale washed-out blue.  The grass is covered in a light, white dusting of frost that crunches wonderfully as you run, the leaves on the trees twinkling as you gently pass by.  Clearly my reality couldn’t be further from this romantic notion!  It tends to include wheezing, slipping in an undignified fashion (always while someone is watching), being too cold, or too hot and just generally making some bad outfit choices (bobble hats included). The year I trained for the London Marathon was chilly, windy and snowy and taught me a little about how to survive running when it’s cold outside.  Here’s my 3 minute guide to surviving winter running.

Warm up before you go out

If you’re already warm before you leave the house, you’re going to have a much better chance of staying that way for the rest of the run.  Jogging up and down the stairs, wrestle with the kids, lunges, star jumps, extreme hoovering.  Anything that gets your blood pumping and your heart rate up is a winner!

Run in the warmest part of the day

I’m using the word ‘warm’ loosely here as there’s a good chance it might not get above 1 degree all day.  Aim to run when it’s mid-day if possible.  This can be tricky when you’re working, though you can always try popping out at lunch time.  Another benefit of heading out at this time is that it’s light, so you can see better and be seen!  Which leads us to…

The dark days are (NOT) over …

When there’s only 8 hours of daylight you often have to head out for runs in the dark.  This is not a time for camouflage.  Wear bright reflective colours so that you can be easily seen by cars and pedestrians alike.  Those late night dog walkers have some great ninja moves when they’re surprised by stealth runners.  Where possible, run on the pavement, however if you have to run on the roads, reflective gear and even a head torch will help keep you visible and safe on those dark nights.

Don’t go it alone

You’re more likely to run if you’re committed to meeting an equally brave/foolish friend who’s intent on keeping up their running regime.  Or, join a running club so you’re heading out with others at night on a pre-planned route.  Groups of runners are always easier to spot and there’ll be lots of great embarrassing Christmas party stories being shared around to distract you from the cold.


There is some contrary advice on clothing, including how much you should wear.  I think go for layers where possible, but only those that can be easily removed and wrapped around your waist or shoved into a pocket.   Also aim to wear the right amount of clothes for when you are 10 minutes into your run, you might be a little cold at first, however you’ll not then have to faff around removing/carrying stuff when you get too hot!

  • Hats

Yes, I have worn a bobble hat when running before and yes, it was a mistake.  One it was definitely too warm and two, the bobbling was very annoying.  That said, a lightweight running hat will keep you perfectly cosy when running, preventing all your hard earned body heat from leaving through your head.  Another added benefit is that you can easily pop it in your pocket if you get too warm.

  • Wicking is wicked

Bra, vest, socks, anything that you can buy that wicks away sweat is brilliant.  Otherwise the sweat basically cools as dampness and makes you cold.

  • Keep those feet dry

Get yourself a pair of water resistent trainers or at least wear those that have very little mesh.  The key to not having cold feet, is definitely having dry ones and it can be hard to think of anything else if you’re squelching through the streets.  Only dogs like soggy shoes….  Good grips are also vital for those icy days, with trail shoes being an excellent option to help keep you upright.

  • Gloves

Gloves or liners are a must for keeping your hands warms. Leave the ski-mitts at home and opt for a light-weight, easy to store option.

  • Buff

A buff (just like those fabulous ones at Run Reigate 2017) are great for keeping your neck cosy whilst you’re out, especially if it’s blowing a bit of a gale!  If it’s bitterly cold you can always sport a full on balaclava to keep your head, mouth, ears and lungs warm.  Perhaps good to pick a bright colour so you’re not chased by the police.

Protecting your lungs

As someone with asthma, the chilly weather can sometimes set me off, the cold air leaving me with an attractive wheeze.  It can be harder to breathe when it’s cold as it causes airways to constrict. Build up your resilience with shorter, slower and flatter runs.  I will also often pull a buff over my mouth to protect my lungs from the really cold air.  Another option if it’s really too cold is to move your running indoors to a treadmill.  I know this is a less attractive option, but if it helps keeps you on track with your weekly miles, it’s absolutely worth doing.  Plus you don’t need to buy a balaclava.

It’s never too cold for shades

Sunglasses, suntan lotion and lip balm.  I promise I’m not mocking you.  That winter sun can be bright, especially when it’s a 45 degree angle blinding you for half your training route.  Add in some snow and your eyes definitely need some protection, as does your skin and lips.  It’s important to think about our lip health right before Christmas.

And finally – warming down

Rather than doing the all important post run stretching in the street when you get home, head straight to a hot shower and do them there.  That way you’ll not have a chance to get cold and it saves you an extra 10 minutes!

Hopefully these tips will help see you through the winter running season in one shape.  Just think how much more you’ll enjoy the warm mince pie you get as a reward when you get home!


2017’s Intersport Run Reigate Half Marathon, 10k & Canon Kids Race

Tom Aldred and Sarah Winter win Intersport Run Reigate Half Marathon

The award-winning Intersport Run Reigate Half Marathon and 10K took place today (Sunday 17th September 2017) under overcast but dry skies, and it was a day of superb sporting action for runners of all ages and abilities.

The 4th edition of the event started and finished in Surrey’s Priory Park and saw just under 3,000 runners cross the finish line front of Priory School. Running icon Dame Kelly Holmes started both the 10K and the Half Marathon, sending the runners on their way at 9.00am and 9.15am respectively, and congratulating runners with high fives in the finish stretch.

Tom Aldred of London Heathside / Highgate Harriers won the Intersport Run Reigate Half Marathon in a time of 1:11:11, half a minute ahead of runner up Matthew Richards of Reading Roadrunners. Christopher Ashford of Birmingham Running Athletics & Triathlon Club took third place after finishing in 1:12:48. The women’s title was claimed by Sarah Winter of The Stragglers Running Club in 1:25:22, ahead of Fiona De Mauny of Walton AC who finished in 1:25:54 and Clair Collin in 1:27:09.

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Paul Prothero of Reigate Priory AC was the fastest in the Intersport Run Reigate 10K and secured the win after crossing the finish line in 33:56. Oscar Subuh-Symons of DMVAC took second place in 34:38, ahead of Andy Salmon of Bristol and West AC who finished in 34:45. Hannah Robbie claimed the women’s title in a time of 40:00, fifty seconds ahead of runner up Charlotte Best. Tanya Johnson of Clapham Chasers came third in 41:26.

In addition to the Half Marathon and 10K races the hugely popular and sold out Canon Kids Race started at noon and saw young runners aged 4-14 years complete the final 1.1 mile of their own cumulative half marathon, and watching the youngsters cross the finish line was one of the many highlights of race day.

The event also hosted The 2017 Emergency Services Challenge: Police vs Fire vs Ambulance, where teams from each of the emergency services battled it out to win the trophy. Dame Kelly Holmes presented the trophy to Surrey Police, who were the fastest Emergency Services team in both the Half Marathon and the 10K.

Results (provisional): Intersport Run Reigate Half Marathon, 17th September 2017


  1. Tom Aldred (London Heathside / Highgate Harriers), 1:11:11
  2. Matthew Richards (Reading Roadrunners), 1:11:41
  3. Christopher Ashford (Birmingham Running Athletics & Triathlon Club (BRAT), 1:12:48


  1. Sarah Winter (The Stragglers Running Club / 26.2 Road Runners Club), 1:25:22
  2. Fiona De Mauny (Walton AC), 1:25:54
  3. Clair Collin, 1:27:09

Results (provisional): Intersport Run Reigate 10K, 17th September 2017  


  1. Paul Prothero (Reigate Priory), 33:56
  2. Oscar Subuh-Symons (DMVAC), 34:38
  3. Andy Salmon (Bristol and West AC), 34:45


  1. Hannah Robbie, 40:00
  2. Charlotte Best, 40:50
  3. Tanya Johnson (Clapham Chasers), 41:26

Race Director David Kelly commented: “A big thank you from myself and the whole Run Reigate team to everyone who ran, volunteered, cheered and supported the event today, and congratulations to all the runners who crossed the finish line. The 2017 Intersport Run Reigate Half Marathon and 10K was a great success, featuring a beautiful closed-road route through rural Surrey, a first-class race village and lots of spectator support, and we saw lots of happy faces today.

“We would also like to express our gratitude to all our partners and sponsors who keep supporting us in taking the event to the next level. Entries for the 2018 event are now open and we are looking forward to seeing everyone again next September.”

The Royal Marsden Cancer Charity in partnership with George and the Giant Pledge was the event’s Star Charity Partner. The event also supported local charity partners including The Children’s Trust, The Kent, Surrey and Sussex Air Ambulance, Samaritans of East Surrey, The Patrick Evans Foundation, St Catherine’s Hospice, Stripey Stork and YMCA East Surrey.

The Intersport Run Reigate Half Marathon was voted the UK’s Best Half Marathon (≤ 5,000 participants) at The Running Awards 2017 and voting is now open for 2018.

Sponsors for the event included Intersport, Jellyfish, Brooks, Reigate and Banstead Borough Council, Simply Sports, Canon, Willis Towers Watson, Move Revolution, Osborne, esure, Nutfield Priory, Spire Gatwick Park Hospital and Fitness Rewards.

Early bird entries for 2018 are now open and cost £25 (including booking fee) for both the Intersport Run Reigate Half Marathon and 10K for the first 200 places or one week (until Sunday 24th September), and the early bird entry fee for the Canon Kids Race is £8 for the first 50 places or one week, whichever happens sooner.

Go to www.runreigate.com for further details, results, images and to secure your place for 2018. You can also like the Facebook page www.facebook.com/runreigate and follow @runreigate on Twitter.

By George we can do it! Holmesdale Building Society

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New Young Savers account launched to raise money for cancer charity!

On Saturday 17th September, The Holmesdale Building Society is launching a brand new Superhero Young Saver account to help raise money for George and the Giant Pledge.

George, aged 4, is a local superhero who has a rare form of cancer. His remarkable parents have turned their nightmare into a campaign to help raise money for the Royal Marsden and beat children’s cancer. They have set an ambitious goal of £1m and are well on their way to meeting it.  Together we will be supporting all the superheroes running in the Run Reigate half marathon and 10k in Priory Park, while raising awareness for George’s campaign and launching our new account. Look out for The Holmesdale Building Society tent, where all young savers will be able to come and register to open an account, meet our own superheroes and take away a superhero goody bag. For every Superhero Young Savers account opened, the Holmesdale will donate £20 to George and the Giant Pledge.  So get down to Priory Park, Reigate, on 17th September, and whether you’re
planning to run, fly or teleport your way around the course, don’t forget to dropin at the Holmesdale tent and sign up to support George and all the other little superheroes like him, who desperately need your help.  If you can’t make it to the launch, don’t worry. Our Reigate branch has been given the superhero treatment too and you can come by any time, have your photo taken in a superhero costume and take away your own George and the Giant Pledge superhero cape.

About the Superhero Young Saver account
Our Superhero Young Saver account is designed specifically for you, our younger members (aged 0 to 22), to give you a superpowered financial start in life. On reaching your 23rd birthday, we will transfer your balance into a Home Saver account to help you towards your first home. PLUS if you’ve held your Young Saver account for at least three years, you might be eligible for preferential terms on your first Holmesdale mortgage too (subject to terms and conditions).

The Holmesdale Building Society
The Holmesdale in Reigate

What’s in a name? Here at the Holmesdale we have happily been saying yes to people for over 160 years. The Holmesdale Building Society is one of the oldest businesses in the area but our name remains a mystery to most.

Nestled in Reigate’s bustling town centre, we take our name from the Vale of Holmesdale, a narrow valley that runs from Guildford to Folkestone. Founded by local land agent Thomas Buckland in 1855, we are one of the UK’s longest
established building societies.  We are a local society for local people and it’s our pleasure to welcome customers looking to buy their own home or make their savings grow so they can realise their dreams. We also take great pride in our role within the local Reigate community and support a number of local clubs and charities through sponsorship and other funding models.

The Holmesdale, Reigate’s building society. We like to say yes.

5 Common Running Injuries and How to Treat Them


As you clock up the miles in preparation for any running race, it’s inevitable that the constant pounding of the pavement will take it’s toll on your body.  We all know the importance of warming up before you head out and having a good stretch when you finish, however these good practices aren’t always enough to prevent injuries from rearing their ugly heads.  Some aches and pains are just part and parcel of being a runner, whilst others can be more serious and it’s therefore important to know when to take a break and seek help.

Here’s our list of the 5 most common running injuries and some suggestions on how to treat them, however we would like to highlight that we’re not medical professionals and it’s always worth going to see a specialist, such as Parkview Clinic in Reigate, if you have any persistent pain or discomfort.

Runner’s Knee

Research shows that 40% of reported running injuries are related to the knee which makes sense when you think it’s one of the joints which takes the most strain.

Symptoms – constant pain below the kneecap.

Problem – the cartilage under the kneecap has become irritated and the tissue around the knee is unable to repair itself post run.  

Cause – this can occur due to a variety of reasons including overpronation, weak quads, glutes and hips or even ‘biomechanical’ flaws that have formed over a number of years including pelvic alignment.

Treatment – don’t run through the pain as it will only result in a long term injury.  Take a week off and regularly ice the knee which might help you get back on track.  Stretch and strengthen exercises, especially your quadriceps muscles.  If it’s sore all the time, even when you’re not running then you definitely need to take a break and see a physio.  They will also be able to pinpoint the cause of pain (biomechanical, muscle weakness, pronation etc.) and help treat the root of the problem.

Return to training – once your injury is on the mend, heat rather than ice can help repair to repair the damage.  Ease gently back into your running slowly and work on strengthening up those weaker muscles.  Mix up your workouts with some cross training on a bike or in the pool.

Achilles Tendonitis

Symptoms – painful calves when running or walking, swelling and pain close to the heel which when acute, can be severe and crippling.

Problem – Anything with ‘itis’ means inflammation, with Achilles Tendonitis being an inflammation of the achilles tendon which joins the two calf muscles to the heel bone.

Cause – the root of this can come from increasing your distances/speed too quickly or having tight calf muscles.  Flip flops, high heels (obviously not when running) and unsupportive shoes can aggravate the issue too.  

Treatment –  any severe pain above the heel or swelling, you should stop immediately.  If it’s a small strain then a few days of rest, regular icing and stretching might relieve the symptoms, anything more serious, go and see a physio.  Inserts into your shoes may help provide more support and some runners find that compression socks help.

Return to training – add to your training calf raises, single leg squats and box jumps to help strengthen your lower legs.  Take it easy when you start running again with shorter distances, slower speeds and lots of stretching.

Plantar Fascitis

Feel that this should have a catchier name!

Symptoms – ranges from a dull ache to extreme pain under your heel.

Problem – a small tear or inflammation in the tendons that run along the bottom of your foot.  

Cause – runners who are prone to this can have high or low arches, pronation issues, tight hip flexors, a history of back pain or may just have increased their mileage too quickly.

Treatment – this is one that you shouldn’t keep running through as it will only prolong the injury.  Rolling your foot a few times a day over a frozen bottle or tennis ball can help stretch the tendons.  If it’s painful all the time, go and see a physio or sports injury specialist.  Recovery can be slow, anything from 3-6 months.  Worst case scenario you’ll have to take a full break from running and head to the pool instead.  Avoid flip flops for the foreseeable future…

Return to training – ensure you have lots of stretching and strengthening of the muscles around your foot and calves incorporated into your training.  Work on your core strength and make sure your trainers are a good fit, perhaps even with a custom orthotic.  

Shin Splints

The term actually encapsulates numerous shin issues and is again very common amongst new runners.

Symptoms – painful and tender shins when running, sometimes disappears a few miles in for less severe cases, growing to searing pain in the more severe cases.  Pain can appear on either the front side of the leg below the knee or the inside.  If it’s very painful to touch a specific spot on your shin, you should see a doctor in case it’s a fracture.

Problem – the muscles in your shin have become inflamed

Cause – usually this comes down to a case of too much, too soon!  New runners in particular are at risk as their lower legs muscles struggle to adjust to the increase of use, mileage and addition of hills or speed training.  Other causes include the wrong trainers, running on hard surfaces and tight muscles.

Treatment – depending on the severity you may need to avoid running for a couple of weeks and see a physio.  For less serious cases, rest, elevate your legs as much as possible, ice (bag of frozen peas) the fronts of your legs, compression bandages and use a foam roller.  

Return to training – build up very slowly and adopt the 10% rule – add no more than 10% distance each week.  Try running on softer surfaces such as trails to ease the pressure on your lower legs and make sure your trainers aren’t worn out.  As always, keep stretching!


The iliotibial (IT) band is a tendon that runs from your knee to your hip.

Symptoms – usually manifests itself as a stabbing pain on the outside of your knee when you run, in particular when you’re running downhill.

Problem – your IT band has become inflamed.

Cause – there can be various culprits at play with this injury, including overpronation, hill running, week hip abductors and glutes.  The band becomes more and more inflamed until running becomes extremely painful.  

Treatment – if you notice the pain in your knee but it’s not extreme, take some rest days and/or reduce your miles.  Use a foam roller on the affected spot, massage the quads and hamstring muscles, along with regular icing.  If it’s very painful then it’s worth going to see a physio who can help loosen the area up and provide you with a plan to help prevent this from happening again.  

Return to training –  keep using the foam rollers, before and after running.  Work on strengthening your hip abductors, quads, hamstrings and glutes.  Keep the hilly mileage down until you are fighting fit..

With most of these injuries there is often a common theme – increasing mileage too quickly, not enough stretching, worn out shoes or lack of strength training incorporated into your weekly plans.  I have been guilty of many of these and it resulted in both ITB syndrome and shin splints when training for my first marathon.  Fortunately I had a good physio who I saw regularly and helped both alleviate the symptoms and provide advice on how to avoid future recurrences.  

If you’re training for a race it can be incredibly frustrating to have to take time out with an injury, however it’s absolutely worth doing it to prevent a niggling pain from becoming a debilitating one.  If you need to stop running for a few days, you can still head to the pool or incorporate some elliptical training to maintain your fitness levels whilst you recover.

Run Reigate’s partner, Parkview Clinic offer services in physiotherapy, osteopathy and sports injury and are well worth a visit if you are having any aches and pains.  They are currently offering 10% off for all new consultations.

Parkview Clinic, 22 Dovers Green Rd, Reigate, Surrey, RH2 8BS – 01737 247 555  www.parkviewclinic.co.uk



Press Release – Last chance to enter Intersport Run Reigate Canon Kids Race

Breathe Unity

Press release: 11/08/2017

Last chance to enter Intersport Run Reigate Canon Kids Race

A highly anticipated part of race day, the Canon Kids Race is open to children aged 4-15 wishing to run their own cumulative half marathon to complement the main half marathon event. The young runners complete 12 miles in stages between Easter and September before running the grand finale of 1.1 miles on race day, to the cheers of thousands of spectators at Surrey’s Priory Park.

Now entering its second year, it is a winning formula that gets children running on a regular basis and inspires them to keep it up long after race day is over. It has led to run clubs and related activities at schools across the area. It also sees the Intersport Run Reigate race team visit schools throughout the borough to present at assemblies and encourage children to embrace the challenge.

This year, the Canon Kids Race will benefit from some improvements to make it an even better experience for all budding runners. Reception through to Year 6 will have their own year group race, with between 100-200 runners in each, depending on age. Years 7 & 8 and Years 9, 10 & 11 will be grouped together, with 100 participants each. This system will ensure that no group is too busy either at the start or finish of the race, that each race is fair in ability and that the children have the maximum amount of fun!

With local camera and print giant Canon as the sponsor, the Kids Race has already sold more places year-to-date than in 2016 and young runners wishing to take part are being encouraged to register now.

Canon will also donate 100 places to children in the local community and to YMCA, allowing young runners who may not have been able to afford the entry fee to take part and to experience the inspirational race day atmosphere in Priory Park.


Race Director Dave Kelly commented, “The Canon Kids Race was a huge success in 2016 and it is with great excitement that we prepare for the second kids’ race in 2017. It is a non-competitive but hugely fun challenge for children across the area and the uptake has been fantastic. We would like to thank all the schools and parents for their support so far in helping to get kids active and inspire a healthy lifestyle. Our thanks also go to Canon for their invaluable support as a sponsor and for purchasing 100 places for children in the local community. The Canon Kids Race is selling fast and all young runners wanting to get involved and experience the thrill of race day should sign up now!”

Now entering its fourth year, the Intersport Run Reigate Half Marathon and 10K is a firm fixture in the running calendar, boasting fantastic community support and a beautiful route through rural Surrey on closed roads. The 13.1-mile, single-lap course starts and finishes at Priory Park and takes runners along a combination of picturesque countryside and country lanes.

The event won Gold for the UK’s Best Half Marathon (less than 5,000 runners) at The Running Awards 2017, the only independent awards ceremony celebrating the best of running and its culture. This follows its Silver award in the same category in 2015.

The date for the 2017 Intersport Run Reigate Half Marathon & 10K is Sunday 17th September 2017. Entries are open now, with individual entry £33 / £35 for the Half Marathon and £30 / £32 for the 10K. The Canon Kids Race is open to young runners aged 4-15 years and costs £12.

Go to www.runreigate.com for further details and to sign up.

You can also like the Facebook page www.facebook.com/runreigate and follow @runreigate on Twitter.


Seven Top Tips to Transform your Training

Tim Armitage - team stork marathon photo

Reigate local Tim Armitage shares his top tips on how he fitted the required training for the London Marathon into his busy life.

Earlier this year I ran the London Marathon on behalf of local charity Stripey Stork, finishing in 3hrs 29mins. Being a dad of three young boys and with a busy job in London, I had to be both super organised and motivated to fit the training in and not let it impact too much on the rest of the family.

These are the top seven tips that worked for me:

  1. Find a training plan: the Runner’s World website has some good ones for both beginners and more experienced runners. Don’t worry about sticking to it religiously but use it as a rough guide, especially when it comes to the length of each week’s longer run. Listen to your body – if you feel like you need an extra rest day when your plan says you should be training, then take it.
  2. Fit the mid-week runs into your schedule: it wasn’t feasible for me to run before work as I start quite early, so I often ran at lunchtimes. I would also often get off the train a couple of stops early and run the rest of the way home, from Coulsdon South to Reigate. Those were my hardest runs as I was tired after working all day, but it was an effective use of time to build the run into my commute.
  3. Do the longer weekend runs early in the morning: you can practice your pre-race routine (Weetabix, a banana and a coffee about 1.5hrs before running works for me), and it gets it out of the way before family life takes over.
  4. Mix up your training: intervals and/or hill training are really effective. Did you know there’s a running track in Merstham? I didn’t until I started training for the marathon, but it’s a great place to train. You’re actually capable of running a lot faster than you think you can, and intervals are the best way to test how fast your legs can move. Plus, adding variety to your training stops it getting too repetitive.
  5. Think about why you’re running: I found it very motivating (and distracting!) to think about ways to fundraise while I was out running. I think that counts as multi-tasking, right?! If you work for a company, do they have a fund matching scheme? Any events you could organise in the run up to the race to help drum up support?
  6. Train at home: it’s not always feasible to go out for a run or get to the gym, especially if you’ve got little ones at home. But there’s plenty you can do at home. There are lots of free apps that can help you with HIIT (High Intensity Interval Training) which can be done in the comfort of your own home without any equipment. I use one called 7 Minutes, which strings together 7 minute sets of 30 second exercises with 10 second rest periods in between. A couple sets of that on days when you’re not able to train outside will make a big difference over time!
  7. Don’t take the training too seriously: you’re doing an awesome thing by raising money for a great charity, and after the dust settles on the event itself you’ll feel more proud of the money you have raised than the time you got!

Thank you Tim! 
Stripey Stork are one of the Run Reigate charity partners this year. You can find out more about the amazing work they do in our local community here and about running for them at this year’s Run Reigate. Alternatively email events@stripeystork.org.uk for more details.

Intersport Run Reigate Hosts Emergency Services Challenge

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The award-winning Intersport Run Reigate Half Marathon and 10K has launched The 2017 Emergency Services Challenge: Police vs Fire vs Ambulance, to take place at the event on Sunday 17th September 2017.

The challenge is open to all emergency services personnel wishing to take part in the Half Marathon or the 10K event, and the race is on to see which team is the fastest of them all. A trophy will be presented by Dame Kelly Holmes to the fastest Emergency Services team (average of 5 fastest runners) across each distance, and support for the teams is guaranteed to be huge.

The Intersport Run Reigate Half Marathon and 10K is now entering its fourth year and has found a winning formula with its beautiful route through rural Surrey, fantastic community support, a highly popular Canon Kids Race and a first-class race village. The Half Marathon was voted the UK’s Best Half Marathon (≤ 5,000 participants) at The Running Awards 2017 and is a firm fixture in the autumn race calendar for runners from near and far.

The event is the perfect platform for the emergency services to show their support to the local community and to also see the love that the community holds for its local heroes.

Many emergency services personnel and other runners will be running to raise money for the event’s Star Charity Partner, The Royal Marsden Cancer Charity in partnership with George and the Giant Pledge, and the seven local charity partners which include Surrey and Sussex Air Ambulance.

Race Director Dave Kelly commented, “We are thrilled to launch The 2017 Emergency Services Challenge for the police, fire and ambulance services. It is our way of recognising the incredible work the emergency services carry out in the community and their participation is guaranteed to be an immensely popular feature of race day, for spectators young and old! There will be plenty of cheering for the emergency services teams in both the half marathon and the 10K, and the challenge will be a fantastic opportunity for team building.

“With less than two months until race day, excitement is brewing and we are on track to deliver our biggest and best event yet. We are offering reduced entry fees for all Emergency Services runners. Public entries are also open and anyone wishing to run should sign up now.”

The event is offering discounted rates for all Emergency Services runners, who should select their preferred distance and join their team online at https://www.resultsbase.net/event/3724.

The 2017 Intersport Run Reigate Half Marathon and 10K takes place on Sunday 17th September. Entries are open, with individual entry £33 / £35 for the Half Marathon and £30 / £32 for the 10K. The Canon Kids Race is open to young runners aged 4-15 years and costs £12.

Go to www.runreigate.com for further event details and to sign up.

You can also like the Facebook page www.facebook.com/runreigate and follow @runreigate on Twitter.




A Running Bra for Every Body – Brooks

Running Bras

Wearing a correctly fitted sports bra while working out offers more than just great comfort, it also helps prevent irreversible damage that can lead to “sagging” breast tissue. At Brooks, our mission is simple – inspire women to move with confidence. When women feel their best, there’s no limit to where they can go.
Surprising facts that will change how you feel about sports bras…
80% of women wear the wrong bra size and more than 40% don’t wear a sports bra when exercising
Breast size can alter due to age, pregnancy, or weight change.
Essential Equipment
Sports bras are as critical as performance running shoes, no matter the breast size.
A correctly fitted sports bra can actually enhance your performance. 
Unwanted movement from the breasts during exercise compromises your natural gait cycle. To put it simply, you will be exerting the same amount of effort but not getting as far or as quick as someone who is wearing a correctly fitted sports bra.
Replace and Rejoice
A sports bra should be replaced every 6-12 months depending on usage and frequency. Fabric and elastics break with age and, just like running shoes they will stop working effectively and potentially cause discomfort.
A sports bra is the centre piece of a women’s wardrobe and just as important as her running shoes. We always recommend choosing a sports bra that feels comfortable and provides the correct level of support for the type of activity. To find out more information on Brooks sports bras visit Simply Sports.
Run Happy with Brook on Wednesday 2nd August – Priory Park, Reigate
Are you looking for a new pair of trainers? Brooks RunningSimply Sports and Run Reigate are hosting a ‘Try on a Pair’ evening on Wednesday 2nd August in Priory Park. Come along, take a pair of Brooks trainers out for a planned 5k run with Run Reigate, so you can actually try before you buy. If you take part, you will then receive a 20% discount on a pair!
If you’d like to join us on the evening for either a 7pm or 7.45pm run, please email us at info@runreigate.com.
Brooks Priory Park Run

Brooks Priory Park Run

Brooks – Time to Update Your Running Kit?

Brooks Adrenaline - Run Happy

Brooks Adrenaline – Run Happy

Whether you’ve already signed up for the 2017 event or you’re just getting the miles in every so often, those steps should be in comfort. If you have signed up or are thinking about your next challenge, there’s a decent amount of training ahead so we recommend visiting a specialist running retailer who can help you find the right shoe for you.

On visiting the store, the retailer will assess your biomechanics to help narrow down the wide array of running shoes that may be suitable for you. Don’t be overwhelmed by all the different styles and colours, the store staff are there to help you find a perfect match.

Your run is unique, just like you. At Brooks we look at a few key areas of movement that culminate in your Run Signature. Firstly, we’ll look at your biomechanics and how your body naturally moves. This gives us a nice starting point to work from before we look at how your body is moving whilst running. Any changes that occur between the two is where we will focus to help us consider what type of stability could be suitable for you to enjoy the run as much as possible.

Whilst in the store, the retailer will likely bring out a few different brands for you to try. One of these may be Brooks. We’re a running specialist brand who deal solely in running and we’ve been around for 104 years so you’re in safe hands. From here, it’s all down to you and what you want from your shoe. That may be something with as much cushion under the foot as possible or something a bit springier, maybe even something a bit more connected and in tune with the ground or just something that feels fast? We can’t tell you what would be best for you as ultimately, only you know what feels comfortable on your foot and that is the absolute key factor when choosing a shoe.

Beginner’s Guide To Running

Marathon, Jogging, People, Men, Outline, Running

It’s that time of year again when the streets and parks are filled with brightly coloured runners.  They come in all shapes, sizes and speeds and are all on their own personal journey … quite literally.  Have you always been tempted to join their ranks but find yourself daunted by the prospect?  Why not check out our beginner’s guide to running, filled with handy top tips on how to get started and have fun doing it!

Just do it…

Now I know this is a catchy slogan, however, simply put, if you would like to join the millions of people who pound the streets and countryside every week, you just need to go out and do it. It is so easy to put off a run for another week, you’re too busy, too tired, catching up on Game of Thrones before the new season commences… When you are starting out, all you need is 15 minutes.  A wee bit of stretching, a mile of walking/jogging and you’re off!  


One of the benefits of running is that it’s a really cheap way to exercise.  No costly gyms fees or expensive mechanical fitness machines for your home that you end up drying your laundry on.  That said, it’s probably worth buying some new trainers.  There’s a good chance the ones you have had for 10 years to walk the dog with, are not going to be quite as supportive as you need and rule number 1 of running is to look after your body.  Plus, buying new trainers is fun!  They don’t need to be a top of the range, “injected with multi-coloured oxygen particles” pair that will require a second mortgage.  Loads of great sports shops will find help you find the right style for your gait and you’ll still have change for a cuppa.


Always warm-up and cool down, even when you’re just starting.  Stretching is not just for athletes and I promise, from experience, there is nothing fun about walking like John Wayne because you didn’t take a couple of minutes to stretch.  Also, don’t just lunge quickly in and out of these for 2 seconds each as though you’re in an 80’s dance video.  Hold each stretch for 20 secs for maximum relief.  Sighing is permitted.


In the beginning you don’t know how long to try and run for and everything feels tough.  You don’t want to over-do-it, however also you want to push yourself.  Best plan is to have a plan.  There are loads of websites where you can download running plans for complete beginners that provide you with weekly breakdowns of how often and how far you should run.  These enable you to build up your running carefully and ideally injury free.


Running apps are also a fantastic source of support.  Ranging from interactive couch to 5k programmes which provide motivating coaches, to running communities who support you on your journey.  You can track your mileage, plan routes so you don’t get lost (I have personal experience of this one adding additional unexpected mileage!) and you can even enjoy the thrill of being chased by zombies.


Set yourself bitesize achievable goals so you feel like you’re making progress during the first few weeks.  It’s unlikely you’re going to be beating Usain Bolt any time soon over a 100m dash, however on the plus side – every time you run a longer distance you’ll be achieving a PB.  It’s all about the small wins!


It’s worthwhile having some banging playlists to keep you motivated.  Whether it be a few of your favourite tunes, or a running playlist that’s to your taste, it’s amazing how it distracts the mind as you run through the streets.  Always check a playlist out first before you run, one thing that’s going to kill your running mojo is having to stop and change music because suddenly you’re listening to Jedward.

Running Clubs/Groups/Mates… (delete as appropriate)

Runners benefit from company, especially in the beginning.  The joy of a running club is that there will usually be a wide variety of abilities there and often specific programmes tailored for beginners.  Not only will they take out all the hard work of planning and finding a route, it’s also a brilliant way to make new ‘running’ friends as you motivate each other on your journey.  Once you’re ready, why not incorporate Park Run into your programme, even if you’re walking part of it to begin with. It’s a fantastic community and you can measure your progress weekly.  If you don’t have any groups or clubs near you, or you’re just not ready for that step, why not find a mate who’s starting out too and you can jog/chat/laugh together twice a week.


As with any exercise, you need to think about what you’re putting into your body pre and post run.  Don’t eat right before you head out (cue stitch), but also make sure you’re not so hungry you could eat your own arm.  When you get back, eat something containing a little protein within 30 mins of getting home.  Drink up too – with lots of water to replenish your body after all that sweating!  You’ll note I say water here, rather than tea, coffee or a pint…

Have fun….

Seriously.  I promise you it will get easier and you will start to have fun.  The first few times you go out it’s genuinely hard to see how you’ll ever be able to run past the postbox at the end of the street, but you will.  It becomes incredibly satisfying to watch both your distances grow and your speed increase.  Keep mixing it up too.  Try different routes and terrains, times of day, running group and mates, so that you don’t get bored. 

So – what are you waiting for?  Why not lace up those trainers (if you have velcro trainers you really do need to go shopping) and head out for a run today.  If you’re feeling really brave, you could even sign up for the Run Reigate 10K and enjoy all the fun of a big event with medals, t-shirts, food stalls, bands and hundreds of people cheering you home in your first race.