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Nutrition Tips For The Festive Period

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We all over-indulge at Christmas, and why not, we all train hard enough, so we deserve a little break once a year. So, whether you are continuing your training or planning to start in the New Year, we have come up with a few simple Healthy Eating Tips to help you during the festive period.

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.

Remember everything in moderation, that goes for training too. So don’t just eat well, give your body the chance to relax and recover, you will feel better for it, when the training ramps up next year.

Most importantly, remember to enjoy the festive period – Eat, Run and be Merry!!

The JCP Swansea Half Marathon is a 13.1 mile race on fully closed roads that starts in Swansea city centre and takes in six miles of stunning coastline, idyllic marina, and iconic buildings on its course.  Suitable to first timers, fun runners, elites and your everyday hero, this simply is a MUST do race for anyone thinking about running a half marathon.  The JCP Swansea Half Marathon race takes place on 25th June 2017.  To sign up to take part or keep up with the latest news go to:  www.swanseahalfmarathon.co.uk

Like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

Organisers Of The Swansea Half Marathon Announce Take Over Of The Llanelli Half

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The Organisers behind the JCP Swansea Half Marathon have today confirmed in a joint statement with the original Llanelli Half Marathon and Great Welsh Marathon event organisers, namely Human Being Active, that the SHM team will undertake the future operating of these and relevant supporting events.

David Martin-Jewell, Managing Director of Swansea Half Marathon Limited said:

“Following detailed discussions with the original organisers of the Llanelli based events, it has been agreed that the races will be transferred to us and we will begin the running of them with immediate effect. This move will protect their future and will allow us to continue developing them, to meet their full potential at highly professional levels”.

 “These events present a long legacy and heritage of road running in west Wales and we aim to continue the great work that has already been established.  In the short term, we would like to assure anyone who has entered any of next years races, that they will go ahead and we would urge anyone who has entered to contact us.”

 “We have been in close liaison with representatives from both Carmarthenshire County Council and the Scarlets, both of whom are supportive of our running of the events, and we have obtained a licence from Welsh Athletics. We will be opening entries later this week, with specific race related details to follow in due course”.

Tim Gasser a representative of the original organising team said:

“We’ve had lengthy and very positive dialogue with the team behind the JCP Swansea Half Marathon and have agreed to transfer all of our events to them. In recent years, David and his team have shown their highly professional capabilities, through bringing a hugely successful Half Marathon to west Wales which is already regarded as one of the best in the UK. It is clear what can be achieved and delivered with the right ethos, ambition and determination. We have great respect for their capabilities”.

 “Although it has been a very difficult decision to reach, we have every confidence that the SHM team will build and develop on the work we have undertaken since first bringing these events to the activity calendar in Wales many years ago”.

Any entrants with queries should contact the team on 01792 277310 or email info@swanseahalfmarathon.co.uk

The Llanelli Half Marathon will take place on 12th March 2017 from the Parc Y Scarlets and The Great Welsh Marathon will take place in April 2017.  For further information about the race go to: www.llanellihalf.co.uk or to stay up to date with all the latest news as it happens on Facebook.com/LlanelliHalf or on Twitter @LlanelliHalf

Race Organisers Advice On Winter Safety & Training

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With Winter just around the corner, organisers of Wales’ 2nd biggest half marathon are ready to help runners get smart and fit for the colder months ahead.

David Martin-Jewell, race director of the JCP Swansea Half Marathon says:

“Winter training is an important part of being a runner and keeping up the required levels of fitness to continue taking part in races throughout the year.  There are lots of runners who dread the colder temperatures and shorter hours of daylight but getting out in the fresh air during autumn and winter is good for the mind, body and spirit.  There are lots of ways to combat the winter fatigue and hopefully these tips will encourage everyone to keep up the training or even take up running if you haven’t run before…”

5 Top Tips For Winter

  1. Stay Safe Be Seen

Daylight hours are getting shorter and those of us who work are finding it harder to get out and run when its light, so it’s important that you wear a head torch when running (even if it’s light when you leave home, chances are it will be dark when you return).  Always wear hi-vis or reflective gear so that any vehicles can see you from a distance, even on pavements it’s important to be seen!

  1. Buddy Up

Running with a friend can be the making of you as a runner, they can motivate you, advise you, encourage you and last of all entertain you while you run!  It’s easy to say “not tonight” to yourself or “I’ll give it a miss” when it’s just you going running, but if you are letting someone down it’s a different story.  Nobody likes letting their friends down, so buddying up can really be the best thing you do as a runner.

  1. Dress Right

If you hate the cold and dread the thought of running in freezing temperatures, make sure that you plan your outfit well and layer up according to the weather.  Gloves, and head buffs are an essential for winter training, and it’s always advisable to leave a hoody in the car, or wear a wind stopper jacket to keep you warm and dry without overheating whilst your running.

  1. Go To Your Local Parkrun

We at team SHM are a massive fan and advocate for Parkrun.  Swansea hosts its own Parkrun and celebrated it’s 1st Anniversary last Saturday at 360 Beach and Watersports, and we are proud to say that at least one of our team has attended every event that has taken place.  It is a fantastic initiative that is for any age or ability, where people come together to walk or run the timed 5k race every Saturday or Sunday in 14 countries world-wide.  We would encourage anyone who runs to keep this as part of his or her training calendar throughout the week.  To find out more about your local parkrun go to: www.parkrun.com

  1. Make Time

Everyone struggles with their busy schedules these days, between work, family commitments or other hobbies it can be hard to fit in a run around these.  Often it’s about becoming more organised, stop wasting time on the things that are not that important and prioritise tasks.  Things can often be juggled around and with a little determination you too can manage to get some runs in the bag!

Emma Martin-Jewell, Marketing Director at Swansea Half Marathon, added:

“I know more than anyone just how much of a challenge it can be to be motivated and make time for running. This year I managed to train and complete the Swansea half marathon for the very first time, all while juggling family life and looking after my four young children.  I never ran before and found it a massive struggle to even enjoy it first, let alone think about taking on the challenge of running the half, but I did it thanks to taking on board advice from friends. I know that if I can run a half marathon, anyone can, and hopefully those considering it, will take something from our tips to encourage them to take up running.  Who knows where it can lead, you might just surprise yourself!  It’s never too early to start training, if you build slowly through the winter and develop in the Spring you will be well prepared for the race in June.”

The JCP Swansea Half Marathon is a 13.1 mile race on fully closed roads that starts in Swansea city centre and takes in six miles of stunning coastline, idyllic marina, and iconic buildings on its course.  Suitable to first timers, fun runners, elites and your everyday hero, this simply is a MUST do race for anyone thinking about running a half marathon.  The JCP Swansea Half Marathon race takes place in just 8 months, on 25th June 2017.  To sign up to take part or keep up with the latest news go to:  www.swanseahalfmarathon.co.uk

 

Like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

Wales’ Best Half Marathon Race Kicks Off To A Great Start

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As the autumn half marathon season gets underway, the JCP Swansea Half Marathon kicks off with the launch of their brand new video, website and announce their charity structure and partners for 2017.

 

The race, which was awarded silver at the 2016 Running Awards was voted the 2nd Best Half Marathon in the UK. And you will see why when you watch their latest video that highlights this years record-breaking event, capturing everlasting memories for their runners, spectators and supporters alike. Not forgetting the breath-taking course that the runners just can’t wait to experience first hand…the panorama of Swansea Bay (that quite rightly sells itself) is one that should not be missed. Accompanying the video is the recently released soundtrack by Balsamo Deighton with Welsh artist Steve Balsamo and Rosalie Deighton demonstrating the raw talent right here in Wales.

In addition to the video being launched this week, the website which is the entry portal to sign up to the race has also been revamped making it even easier to enter next years race that takes place in just 9 months, on 25th June 2017. To check out the new website, sign up to take part or keep up with the latest news go to: www.swanseahalfmarathon.co.uk

shm_slider_charitycollage

Since the JCP Swansea Half Marathon began runners from all over the world have been lining up on the start line to raise money for charity, as the race itself offers a fantastic platform for charity fundraising. Today the organisers have announced that Joint Headline Charity Partners will be; Cancer Research UK, who have been involved since the inaugural race back in 2014, and Alzheimer’s Society, who have been a part of the race for the last two consecutive years.

 

David Martin-Jewell, Race Director said:

 

We are thrilled to announce our continued partnership with these two fantastic charities that work tirelessly to research new developments in medical advancement and deliver key services to those that need it most. There are many people that are affected by these diseases so it is with great pleasure we have the opportunity to make a difference to fundraising locally for such great causes.

 

The JCP Swansea Half Marathon has become a firm fixture for fund-raising and I am proud to say that over £1 million pounds has been raised for charity since our inaugural race.”

 

If you would like to run for the above charities you can simply sign up online via the charity pages here: http://www.swanseahalfmarathon.co.uk/charities/ and pledge your fundraising goal. Any charities wishing to become affiliated with the JCP Swansea Half can contact the team behind race on 01792 277310 or email tash@swanseahalfmarathon.co.uk

 

Further to the race’s charity structure, the team behind the JCP Swansea Half Marathon are pleased to confirm two new Official Race Partners who have joined the team; holiday homes specialist Home From Home based in Mumbles and Race-Nation, who provide the team’s digital race entry platform. The businesses join law firm; JCP solicitors, Matthews & Co Chartered Accounts and Brecon Carreg.

 

The JCP Swansea Half Marathon is a 13.1 mile race on fully closed roads that starts in Swansea city centre and takes in six miles of stunning coastline, idyllic marina, and iconic buildings on its course. Suitable to first timers, fun runners, elites and your everyday hero, this simply is a MUST do race for anyone thinking about running a half marathon.

 

Like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

Dewi Griffiths and Hannah Walker win JCP Swansea Half Marathon 2016 with new course records

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The streets of Swansea were filled on Sunday 26th June with thousands of runners and spectators celebrating the third JCP Swansea Half Marathon.

The flat and fast 13.1-mile course attracted runners of all levels including first-time runners, charity runners, club runners and elite athletes from all over the globe, with forty-two different nationalities represented at Wales’ second largest half marathon. The race saw a clean course record sweep with all three course records (male, female, wheelchair) smashed and thousands of PBs achieved on a day that boasted perfect running conditions.

Swansea Half Marathon, 26th June 2016. © Dirty Green Trainers - Carisbrook Lawrenny Rd. Cresselly, Pembrokeshire. Wales. SA68 0SY- Tel: +44 (0) 1646 651 750 - Mobile 07974072217 - ross@dirtygreentrainers.com - www.dirtygreentrainers.com

With nearly three quarters of the registered runners being Welsh, the historic meeting between Wales and Northern Ireland at Euro 2016 on Saturday afternoon had an effect on the number of participants with many missing their place on the start line on Sunday morning after a night of celebrations. However, Wales’ victory did not detract from the tremendous support from locals cheering the runners on their way.

The race set off from Oxford Street in Swansea city centre and was started by Keith Thomas from JCP Solicitors. Welsh singing star Ros Evans sent the runners on their way by singing with the all-female Mum’s the Word adult choir and the Mumbles Youth Opera Group at the start of the race – before putting on her own running shoes and joining in the UK’s second best half marathon, as voted by runners in The 2016 Running Awards.

The race then proceeded on fully closed roads past Swansea Castle and along a magnificent six-mile stretch of Swansea Bay towards The Mumbles, with its iconic pier and lighthouse. Athletes were cheered across the finish line on Oxford Street by a lively and supportive crowd who had contributed to the all-round fantastic atmosphere of the event.

It was a day of records and achievements alongside substantial charity fundraising.

Swansea Half Marathon, 26th June 2016. Swansea.

The men’s field was dominated by the Swansea Harriers, who filled the podium and five out of the top ten places. The title was claimed for the second consecutive year by race ambassador and GB International Dewi Griffiths who took a minute and ten seconds off his own course record after crossing the finish line in 01:05:38. Club mate Danal Desta completed the half marathon in a time of 01:07:01, ahead of Josh Griffiths who took third place in 01:08:43.

The women’s course record was smashed by three minutes and twenty seconds after Hannah Walker from Run-Fast secured the title in 01:14:31. Runner up Tracy Barlow from Thames Valley Harriers finished in 01:15:03 and Rachel Felton of Run-Fast claimed third place in 01:16:33.

A Family Fun Dash was introduced for the 2016 event and this proved to be a popular part of race day. Young runners and families were able to experience the thrilling atmosphere of a big sporting event in the city and cross the same finish line as the main field after a 1K run from Swansea Castle.

For the second year in a row, runners were able to benefit from a team of race pacers provided by Xempo Race Pacing in association with TomTom. It is thanks to the race pacers that many runners reported getting their speed just right and hitting their target time on the day.

Results (provisional) – JCP Swansea Half Marathon 2016

Male:

1. Dewi Griffiths (Swansea Harriers), 01:05:38
2. Danal Desta (Swansea Harriers), 01:07:01
3. Josh Griffiths (Swansea Harriers), 01:08:43

Female:

1. Hannah Walker (Run-Fast), 01:14:31
2. Tracy Barlow (Thames Valley Harriers), 01:15:03
3. Rachel Felton (Run-Fast), 01:16:33

Paralympian Richie Powell won the wheelchair race and set a new course record in 01:01:29, whilst the Swansea Harriers won the Team Challenge.

The winning team of the Corporate Challenge went to Cancer Research UK.

The full results and race day photos are available on the website www.swanseahalfmarathon.co.uk.

Race Director David Martin-Jewell said: “We are thrilled with the turnout for this year’s JCP Swansea Half Marathon, which has proved to be our biggest and best event yet with all three course records smashed and runners from forty-two nations taking part. It was fantastic to see the streets of Swansea filled with competitors and spectators of all ages and to be a part of the fantastic atmosphere. We would like to congratulate every single person who crossed the finish line for their phenomenal effort and achievement.

Swansea Half Marathon, 26th June 2016. © Dirty Green Trainers - Carisbrook Lawrenny Rd. Cresselly, Pembrokeshire. Wales. SA68 0SY- Tel: +44 (0) 1646 651 750 - Mobile 07974072217 - ross@dirtygreentrainers.com - www.dirtygreentrainers.com

“Our sincere thanks go to all our sponsors and partners for their invaluable support, to everyone who sponsored our runners to raise incredible sums for charity, to all those who came out today to cheer on the athletes along the course, and of course to all the runners who took part and chose to #RunSwansea. A big thank you also to all the bands who were entertaining runners and spectators along the route, and to our amazing and ever-smiling volunteers who ensured that the day went as smoothly as possible. It was a truly memorable day for Swansea.”

Since its inauguration three years ago the JCP Swansea Half Marathon has become a fantastic platform for charity fundraising, and this year saw record amounts raised for the race’s official charities. The Headline Charity Partner for 2016 was Cancer Research UK, with Alzheimer’s Society, British Heart Foundation, Help for Heroes and Save the Children as Gold Charity Partners.

JCP Solicitors is the title sponsor of the Swansea Half Marathon. Other sponsors and partners of the 2016 race included Compare Insurance, Matthews & Co, The Big Heart of Swansea and HMT Sancta Maria. ASICS was the Official Sports Training Partner, SiS the Official Sports Nutrition Partner and Brecon Carreg the Hydration Partner for the race.

The prize money was supplied by Zurich and NBS in association with Compare Insurance, whilst Dr Organic, Frankie & Benny’s and Nando’s provided spot prizes for the runners.

The date for the JCP Swansea Half Marathon 2017 has been confirmed as Sunday 25th June 2017 and online entries are open now. The standard entry fee for the 2017 race is £30 (+booking fee), or £28 (+booking fee) for affiliated runners.

Go to www.swanseahalfmarathon.co.uk for further details, full results and to sign up to the 2017 race. You can also like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

Music to hit the ground running at the JCP Swansea Half Marathon

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The organisers of the JCP Swansea Half Marathon have confirmed that amongst the numerous bands that will be performing live on race day, Welsh opera singer Ros Evans will be leading singing AND running – on Sunday 26th June 2016.

Swansea-born Ros will be sending runners on their way by singing with the all-female Mum’s the Word adult choir and the Mumbles Youth Opera Group at the start of the race, which will set off from the junction of Union Street and Oxford Street at 9am.

Mum’s the Word was set up by Ros herself two years ago, in response to demand for a female singing group and as a way to raise money for local and national causes. The choir, which has sung at a number of major events, comprises 50 lady choristers and this year they are supporting the Special Care Baby Unit at Singleton Hospital as their main charity. The ladies will be joined by one of Ros’s other choirs, Mumbles Youth Opera Group, and the youngsters are particularly excited at the prospect of singing at Wales’ second largest half marathon.SHM15_8557

Both choirs and Ros are delighted to have been invited to such a high profile and well-organised event, and together they promise to deliver a heart-stirring performance that will have emotions running high as runners wait to depart.

Ros will then be donning her own running shoes to join the 8,000 participants of the third JCP Swansea Half Marathon this summer.

The presence of Welsh star Ros Evans is a fitting start to the race which has recently been voted the UK’s second best half marathon after winning Silver at The 2016 Running Awards in association with JustGiving. Indeed, the JCP Swansea Half Marathon has fast become a favourite among the running community offering a flat, fast and scenic 13.1 mile course that is suitable for runners of all levels including first-time half marathon runners, charity runners and club runners. It also attracts a large elite field from Wales and beyond to #RunSwansea, last year bringing in athletes from 25 countries.

Race Director David Martin-Jewell commented: “We are honoured to welcome Ros Evans and her highly regarded choirs to the JCP Swansea Half Marathon. She is a true Welsh star and she will provide an inspiring send-off to all those at the start line. We are absolutely delighted that she will then be running the half marathon herself. She will be a great inspiration to other runners and it really does prove that running is a sport for everyone. We would like to wish everyone, including Ros, the very best of luck at what is set to be our best race yet.”

Ros Evans was born in Mumbles and was educated at King’s College, London, and the Royal Welsh College of Music and Drama. Ros has appeared at some of the world’s most prestigious concert platforms including Sydney Opera House and Paris Opera. In addition to her operatic roles, Ros appears regularly on television and radio, contributing opinion on both current affairs and singing matters as well as providing commentary for Cardiff Singer of the World. After the JCP Swansea Half Marathon Ros has a strong line-up of future engagements such as further appearances at Welsh National Opera and concert performances with Swansea’s own Pontarddulais Male Voice Choir.

SHM15_45The JCP Swansea Half Marathon starts in the heart of the city centre and the route takes runners on fully closed roads past Swansea castle and along a magnificent six-mile stretch of Swansea Bay towards The Mumbles and back.

There will be musical entertainment along various points of the route to keep the athletes spirits running high, with FOUR bands, a choir, an operatic ensemble, and an up and coming DJ offering music from all genres; this course is set to become a musical extravaganza.

Nick Francis, technical director said: “Last year we introduced a number of bands to our race for the first time along the route and as a result we have been able to build on that to create “Bands Across The Bay” for 2016. This offers Welsh talent the ability to showcase their material to a massive audience who will be running the course as well as spectators on the route. This year we are pleased to introduce: Mum’s The Word, Mumbles Youth Opera, Little Folk, Writing On The Skyline, Vocal Harmony, Daisy White and the up and coming DJ John Hughes. We really hope that our runners enjoy the entertainment on course and any musicians wishing to perform in “Bands Across The Bay” can get in touch with the team at Swansea Half Marathon on the details below.”

All public places have been sold, however those who have missed out on general entry can still take part by choosing to run for one of the official charities including; Headline Charity Partner Cancer Research UK, Gold Charity Partners Alzheimer’s Society, British Heart Foundation, Help for Heroes, Save the Children and Community Charity Partner Swans Community Trust.

Any bands wishing to perform can visit the website http://www.swanseahalfmarathon.co.uk/bands-across-the-bay/ for further details or contact the team on 01792 277310 or email: info@swanseahalfmarathon.co.uk

Like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

Griffiths Faces Tough Defence of JCP Swansea Half Marathon Title

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Dewi Griffiths can expect a Superhero among his challengers when he goes to the line to defend his JCP Swansea Half Marathon title on 26th June.

Swansea Harriers’ Great Britain international aims to become the first man to record back-to-back victories in the race but Paul Martelletti is keen to prevent another home victory for 24-year-old Griffiths.

New Zealand born Martelletti wore the distinctive red and blue webbed costume of Spiderman to set a unique record at the 2015 Virgin Money London Marathon.paul_martelletti

But the London based long distance specialist, who now runs for his adopted country, is more than a gimmick.

His world record run as the fastest man in a superhero costume was followed by 22nd place at last month’s Virgin Money London Marathon when he clocked 2hrs 17 mins, 26 seconds.

In addition, Martelletti, 36, has won races over the 13.1 mile distance this year in Brighton, Watford, Tunbridge Wells and Los Angeles. His half marathon personal best of 64 mins 18 seconds puts him fractionally behind title holder Griffiths who himself is in superb form having won the British, Welsh and Inter Counties Cross Country Championships this year and set a new half marathon PB at the IAAF World Half Marathon Championships whilst representing Great Britain.

Cardiff based Michael Kallenberg, a serving RAF man, is also no stranger to the marathon and will look on the JCP Swansea Half Marathon as something of a sprint!

Coached by James Thie in Cardiff, Kallenberg came third at the 2015 ASICS Greater Manchester Marathon which Martelletti won, before finishing eighth and second European at the World 50K Championships in Doha last December.

Angus Maclean (PB 68:25) and Josh Griffiths (PB 66:28), second and third respectively behind Griffiths last year, add depth to the Swansea Harrier team and return to see if they can close the gap on outstanding race favourite and popular inaugural race ambassador.

Lliswerry Runners’ Emma Wookey’s withdrawal through injury has opened the door for the coronation of a new ladies’ champion.

Certainly, Wookey, 14th overall in 2015, is devastated by the decision but who can take advantage of her absence?

Hannah Walker, 25, is the fastest female entrant with an impressive 71:50 from the 2012 Bristol Half Marathon. The Run-Fast athlete achieved a more modest 78:12 at the Vitality Hackney Half Marathon this May but was first woman and 17th overall.

Jess Parry-Williams, third female and four places and 70 seconds behind winner Wookey at Swansea last year, will also take up the gauntlet.

The 35-year-old Les Croupiers athlete was ninth female at the IAAF World Half Marathon Championships in Cardiff in March.

Ellie Davies (personal best, 76:29) shouldn’t be underestimated. On the track, the Brecon runner won the British Universities 10,000 metres title earlier this month (May) and finished fifth female at this year’s Vitality Bath Half Marathon back in March.

Rachel Felton raced the Admiral Swansea Bay 10K in 2014, placing third lady, and then taking fifth at last year’s Cardiff Half Marathon with 73 mins 42 secs.

The Stroud based, Shaftesbury Barnet AC star was subsequently named in Great Britain’s squad for the World Half Championships finishing in 76:36. Wookey’s winning Swansea time from 2015 was 77:51.

Already the second largest 13.1 miler in Wales, the 2016 JCP Swansea Half Marathon will attract a record extending 8,000 field this summer. It will take place on fully closed roads and is quickly becoming a firm favourite amongst the running community.

Entries for the award-winning JCP Swansea Half Marathon are currently still open but general places are expected to sell out before the end of this week.

Public places cost £33 for affiliated athletes and £35 for non-affiliated runners, which includes a fully marshaled course on closed roads, medal, technical t-shirt, on route entertainment, post-race massage and goody bag for all finishers.

Starting and finishing in the city centre, the route takes runners along Swansea Bay to The Mumbles and back, featuring six miles of stunning coastline, beautiful views and fantastic crowd support.

Go to www.swanseahalfmarathon.co.uk for further race details and to secure your place on the start line this June.

Like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

JCP Swansea Half Marathon Announces Family Fun Dash

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Organisers of the JCP Swansea Half Marathon have confirmed that a Family Fun Dash has been introduced for the 2016 event and will take place on race day Sunday 26th June.

The Family Fun Dash is open to runners of all ages and abilities, and the organisers are looking forward to attracting young runners and their families who want to experience the atmosphere of a big sporting event in the city.

The Family Fun Dash covers a distance of 1K and starts at Swansea Castle, a popular cheering zone which sees the half marathon runners pass just after the start of the race and again on the final stretch to the finish line.

The starting horn will go off at 9.30am, half an hour after the start of the first wave of the JCP Swansea Half Marathon, and will see the participants run the final KM of the half marathon route before crossing the finish line in Oxford Street.

Entries for the Family Fun Dash cost £5 (+booking fee) per person, which includes a medal and water for all finishers. Minimum age to register is 1 years old and all runners under 9 must be accompanied by a parent or guardian at all times.

A total of 500 places are available and the organisers are expecting all places to be snapped up quickly.

Family Fun Dash entries are open now at www.swanseahalfmarathon.co.uk/family-dash/ . No entries will be available on the day.

Race Director David Martin-Jewell said: “The addition of a Family Fun Dash has always been on the agenda for us at the JCP Swansea Half Marathon so it is with great excitement that we are able to launch it this year for the very first time. We are keen to encourage fitness for life and believe that running can be a family activity, so giving children a chance to run in the footsteps of some of the UK’s best elite athletes or perhaps their super mum or dad is a great taste of what they could achieve in the future.”

“The SHM Family Fun Dash is suitable for people of all ages, and abilities so we hope to see families run together before cheering on the JCP Swansea Half Marathon finishers.”

Entries for the award-winning JCP Swansea Half Marathon are currently still open but general places are expected to sell out shortly.

Public places cost £33 for affiliated athletes and £35 for non-affiliated runners, which includes a fully marshaled course on closed roads, medal, technical t-shirt, on route entertainment, post-race massage and goody bag for all finishers.

Go to www.swanseahalfmarathon.co.uk for further race details and to secure your place on the start line this June.

Like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

The final countdown is on – here are some training tips to get you to the start line

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The timing clock is ticking and with just six weeks to go to JCP Swansea Half Marathon race day we have teamed up with two top athletes in their own right to give you a guide to that all important training advice for the six-week countdown.
If you haven’t signed up already then now is the time to do so, and if you are in training you can still benefit from these top tips to get you race ready.

Mara_Yamauchi_ASICS_AmbassadorMara Yamauchi is a British long-distance track and road running athlete, the UK’s second fastest female marathon runner of all time (2:23:12), and a two-time Olympian. Mara is an ASICS Ambassador and internationally recognised leading authority in the running world. Here are Mara’s top ten training tips:

  1. Running the distance: if you can, try to run the half-marathon distance in training at least once. That will give you the confidence of knowing you can complete the race.
  2. Speed-work: to improve your PB, at some point speed training is essential. For the half marathon, longer intervals are the top priority to build your speed endurance.
  3. Ready for the weather? Late June in the UK could be hot, cool, dry, raining, windy – you name it, the weather could do it! Think through how you can prepare best for these different scenarios.
  4. Run the course: being familiar with a course in advance helps enormously on race day. If practical, run the course before race day, or at least have a good look at the course map on the race website or on a map.
  5. Race day logistics: think through everything you’ll do on race day – what time to have breakfast, getting to the start, what you’ll wear, drinks, how you’ll get home afterwards, etc. If you’re well-organised, that’s less to worry about on race day.
  6. Practice eating & drinking: whatever you eat on race day before, during and after the race, is very individual. What suits one runner will be different to others. Practising is essential, so you know if it helps you to run well or not.
  7. Have a race plan: having a goal for the race is essential – it could be a certain time, to run the whole way, or just to complete it. When things start to get tough, your goal will motivate you to keep working hard and stay positive.
  8. Recovery afterwards: it’s easy to think only as far as the finish line on race day. But if you can plan your recovery – drinks, food, icing sore muscles, getting a good sleep, gentle exercise etc, your body will thank you for it later.
  9. Rest up for race day: in the final few days, you will not get any faster by doing more training. You need to toe the start line feeling physically and mentally fresh. So give yourself enough rest before the race to ensure this happens.
  10. Enjoy it! At the end of the day, running has to be enjoyable – if it isn’t, motivating yourself will be tough. So make the most of an exciting, challenging day, even if it involves some pain.

tashTASH SMITH, Swansea resident and couch to Marathon runner achieved her ultimate goal of running the Virgin Money London Marathon this year. Tash gives us her top tips for the six week build up to race day.

Time on your feet is vital – you should be averaging 15-20 miles across 3-4 runs per week. Ensuring that you include a long run once a week to get your body used to running those longer distances prior to race day.

Cross-Train – vary your training by adding in cross-training, whether that is using the elliptical trainer or stationary bikes in the gym, or simply using some weights to strengthen your muscles. Cross-training can improve your fitness, help with injury prevention and you will see a difference in your running fitness as a result.

Hydration – staying hydrated is an essential part of running, not just on race day but also during your training. Your core body temperature will increase during your runs prompting your body to keep cool by sweating. It is vital that those fluids are replaced. It is possible to over-hydrate so drink to thirst, replacing those fluids with small sips of water over a period of time.

Stick to what you know – with only 6 weeks to go you should have been training for the half marathon for some time, you should have settled into a pattern in your training and should know what works for you. Don’t start dramatically changing your training regime now, stick to what you know ensuring you’re hitting your mileage.

Run with friends – sometimes getting out the front door can be tough, why not get motivated by running with a group of friends. You don’t all have to run the same distance if you’re at different stages in your training, meet along a route where you can all cover the distance you need to individually cover. Running with friends will ensure you have company and encourage you to get those miles done.

Rest – don’t forget to rest! Your muscles will need time to recover especially after those long runs, resting will allow your muscles to recover and will help to prevent injury.

The JCP Swansea Half Marathon starts at 9.00am on Sunday 26th June in the heart of the city centre and takes runners on fully closed roads along the magnificent six-mile stretch of Swansea Bay towards The Mumbles and back.

Public places cost £33 for affiliated athletes and £35 for non-affiliated runners, which includes a fully marshaled course on closed roads, medal, technical t-shirt, on route entertainment, post-race massage and goody bag for all finishers.

Places are filling fast as the countdown to race day draws nearer, so to ensure you get your place and line up with thousands of others to take on Swansea go to www.swanseahalfmarathon.co.uk

Pacers Help Runners Get their Speed Just Right For The JCP Swansea Half Marathon 2016

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The organisers of the JCP Swansea Half Marathon have confirmed that Race Pacing by Xempo will be providing pacers for the second year in row at the race which takes place on Sunday 26th June 2016.

Xempo Race Pacing in association with TomTom will be providing a team of pacers to help runners get their speed just right on race day. The pacers will run the JCP Swansea Half Marathon within the following estimated times: Sub 1.30 hours, Sub 1.45 hours, Sub 2 hours and Over 2 hours.xempo

Wearing sail flags that correspond to runners’ bib colours and estimated finish time, the professional and visible service aims to ensure that as many runners as possible hit their target times in Swansea. Runners need simply to look out for their pacer within their designated colour coded pen, and try to stay with them throughout the race to ensure accurate timing.

A record field of 8,000 runners are expected at the third JCP Swansea Half Marathon this summer, making it Wales’ second largest half marathon. The event recently was the runner up and awarded Silver in the “Best Half Marathon” category at The 2016 Running Awards in association with JustGiving, and is fast becoming a favourite among the running community.

The JCP Swansea Half Marathon is known for its flat and fast 13.1 mile course and it sees runners of all levels and abilities on the start line, including is first-time half marathon runners and charity runners. It also attracts an elite field from Wales and beyond to #RunSwansea, and last year’s race drew in athletes from 25 countries.

Race Director David Martin-Jewell commented: “As runners ourselves we know the importance of having pacers at a race and believe that it is a valuable addition to the JCP Swansea Half Marathon. We are pleased to welcome back the fantastic team from Xempo Race Pacing to Swansea. The course is already flat and fast, so the presence of race pacers will really help runners to run the race they want and achieve their target times. We are looking forward to welcoming athletes and fun runners from all over the world to what is set to be a highly successful race.”

Dan Afshar from Race Pacing commented: “We are thrilled to be providing Race Pacing for the JCP Swansea Half Marathon again, which is a fantastic and fast-growing event within the running community. The race is flat and fast and we are looking forward to helping runners get their speed right, whether they are at the front, middle or back of the pack. Making sure everybody sets off at the right pace is one of our most important roles, as it is easy to start fast and struggle later with a long distance. We want as many runners as possible to achieve their goals and it is so rewarding to see them at the finish line having done just that.”

The JCP Swansea Half Marathon starts in the heart of the city centre and the route takes runners on fully closed roads past Swansea castle and along a magnificent six-mile stretch of Swansea Bay towards The Mumbles and back.

The JCP Swansea Half Marathon is a fantastic platform for charity fundraising, and runners can

choose their preferred official charity during the registration process. The Headline Charity Partner for this year’s race is Cancer Research UK, and Alzheimer’s Society, British Heart Foundation, Help for Heroes and Save the Children are the Gold Charity Partners.

Places are filling fast as the countdown to race day draws nearer, so to ensure you get your place and line up with thousands of others to take on Swansea go to www.swanseahalfmarathon.co.uk

Public places cost £33 for affiliated athletes and £35 for non-affiliated runners, which includes a fully marshaled course on closed roads, medal, technical t-shirt, on route entertainment, post-race massage and goody bag for all finishers.

Like the Facebook page www.facebook.com/SwanseaHalf and follow @Swansea_HM #RunSwansea #FromTheCityToTheSea on Twitter.

To find out more about Race Pacing visit: http://www.racepacing.com/.