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Stephanie Hole

How to taper for a half marathon

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You’ve signed up for the JCP Swansea Half Marathon and race day is fast approaching so now is the time to start thinking about tapering.

What is a half marathon taper?

Tapering for a half marathon occurs in the weeks leading up to the race. This is when you start to reduce the miles and allow your body to have some rest. It is important you allow this rest but try not to lose the training fitness you’ve gained during the weeks leading up to now. You need to find the right balance where your runs get shorter and easier but not too easy and short! It is important you take tapering seriously as studies have shown it can improve your performance, and we all want that!!

How long should your taper be?

There is a lot to consider when planning how long to taper for leading up to race day. Different race distances usually require different tapering lengths, so for a half marathon 1 – 2 weeks before the event is usually enough time to give you the rest you need before the big day! You want to make sure all your best running is put into the race day and not training leading up to the event.

During your tapering period, you want to be reducing the intensity by about 50-60% during race week. Gradually reduce your training, incorporating shorter runs during race week as this will help avoid injury leading up to the event. Also, you do not want to change too much with your diet as you need to increase the glycogen (carbohydrate) stores ready to fuel you on race day. Try to keep your meal plans similar to what they were during training and keep them healthy!

Run at your race pace over shorter distances

It’s important to maintain your race pace when you’re tapering. Even when you’re running shorter distances, run at your comfortable race day pace to allow you to tune into what it will feel like. You don’t want to be backtracking on the pace you have maintained throughout your training, so your legs are ready for that 13.1 miles!

Don’t overdo it!!

The number one thing you DO NOT want to be doing race week is overdoing it. Do not try to cram weeks of training into one just to get those extra miles in. It won’t be worth it, and you’ll risk injury occurring and you won’t end up running the event at all. Your body won’t adapt in time now, and whatever training you have done will push you through that race.

It takes time to figure out what tapering style suits you and this may take a couple of races to perfect and help you find the best way to prepare for the week leading up to the event. Don’t overdo it, enjoy the race and good luck!!

Nation Radio Become Official Media Partner

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Nation Radio

Nation Radio

We are proud to announce that Nation Radio will be our media partner for our 2022 events, including the JCP Swansea Half Marathon that will take place on Sunday the 12th of June.

The team are excited to work with Nation Radio for the event, being the home of great music and up-to-date news for Wales. Nation Radio will keep you up to date on all the news about the event leading up to race day, the all-important traffic updates and what you can expect on the day.

David Martin-Jewell, managing director of Front Runner Events said:

“It’s great to be working with the team at Nation Radio for all our events this year. They have been involved with our sister race at the Cardiff Metropolitan University Cardiff 10K and 2k Fun Run for several years and we look forward to developing our partnership with them for our upcoming events.”

Runners will find Nation Radio presenting live at the JCP Swansea Half Marathon and gearing up the thousands of participants as they take to the course along the beautiful Swansea Bay.

Neil Greenslade, Group Programme Director of Nation Radio said:

“We are proud to be working with Front Runner Events and look forward to getting all the athletes, fun runners and charity fundraisers warmed up to #RunSwansea next month. As the official media partner, we’re excited to be supporting such a fantastic event for the community in Wales!”

Make sure you’re tuning into Nation Radio or download the Nation Player app free from the app store leading up to race day to get you ready and motivated for the JCP Swansea Half Marathon event. To find out more about the Front Runner Events, their partnerships or to register your place at any of their events, including the JCP Swansea Half Marathon go to:

Nathaniel Cars Lead The Way For Swansea Runners

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Front Runner Events are proud to announce that Nathaniel Cars have become the official vehicle partner for 2022. This means that thousands of runners will be led by the official electric vehicle at the multi-award winning JCP Swansea Half Marathon on Sunday the 12th of June.

The team are extremely excited to be working with Nathaniel Cars who are a family-run business and well-known car dealership in South Wales. Nathaniel Cars have had the privilege of helping more than 30,000 customers with their motoring needs over the past 35 years at their showrooms in Bridgend and Cardiff.

Nathan Griffiths (Nathaniel Cars) & David Marathon-Jewell (Front Runner Events)

David Martin-Jewell of Front Runner Events said:

“It is wonderful to be working with Nathanial Cars across our events this year. The team at Nathaniel are a wonderful bunch of people, who like us, put people at the heart of everything they do. We look forward to building an exciting partnership going forward and can’t wait to see the official vehicle at the start line of the JCP Swansea Half Marathon, leading runners on to achieving an electrifying performance on race day!”

Lead Car Sponsored by Nathanial Cars situated at Swansea Arena

Building up to race day, you may well spot the official branded MG5 SW vehicle around Wales as well as leading the JCP Swansea Half Marathon this year. If you do, we’d love to hear from you. Take a selfie, and tag us on social media @frontrunnerevents @NathanielMGCardiff

To find out more about the Front Runner Events, their partnerships or race series go to:

Top Tips to Keep Fit & Stay Safe this Winter

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The JCP Swansea Half Marathon may have crossed the finish line last month, but runners are being reminded that their fitness needn’t suffer this winter. Despite the colder climate and shorter days, keeping up training throughout the year can improve your health and give you the boost of energy you may need. But staying safe and being careful is a must for runners during the darker months!

Brake’s Road Safety Week campaign began this week and runners are being urged to take sensible measures to avoid injury by cars, bikes or scooters. To help, we’ve put together a few tips for you:

  • Make sure traffic can see you by wearing reflective gear
  • Run in a safe, well-lit area with a wide path
  • Plan your route and tell people where you are going and when you expect to be back
  • Wear a head or chest torch just in case you need it
  • Be aware that wearing headphones could make you unable to hear any approaching hazard
  • Go with a running buddy if possible

David Martin Jewell of Front Runner Events (the organisers of the JCP Swansea Half Marathon), said: “Many runners will be hitting the streets in the winter months to keep their fitness levels up and it is important to make sure safety is a top priority. Even a relatively small injury can impact your running schedule, so it is important to warm up carefully and be safety conscious by taking the steps mentioned. The theme of National Road Safety Week is ‘be a road safety hero’ and this is a handy reminder of the part we play as drivers and cyclists, too, to look out for each other’s welfare.”

Kirsty Meech, an avid runner and Associate Solicitor at JCP Solicitors, said: “Of course it is important to do whatever you can to avoid injury. A&E departments are particularly stretched in the winter and aside from the fact that nobody wants to have to deal with an injury, it is important not to put any extra strain on the NHS.”

For details about how you can get involved in Brake’s Road Safety Week, click here.

JCP Solicitors Pledges Sponsorship Support For the Swansea Half Marathon In 2022

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After the runaway success of the 2021 JCP Swansea Half Marathon, the event’s headline partner, JCP Solicitors, has pledged its continued sponsorship for next year’s race. The law firm’s backing for the 8th time running means Wales’ favourite summer half marathon will get off to a flying start on Sunday, 12th June 2022.

CEO Hayley Davies of JCP Solicitors with David Martin-Jewell MD of Front Runner Events

Hayley Davies, CEO of JCP Solicitors with David Martin-Jewell, MD of Front Runner Events.

JCP Solicitors, one of the best-known law firms in South Wales, has been the main sponsor of the Swansea Half Marathon since the inaugural event in 2014. Hayley Davies, JCP Director and CEO said:


            “We are delighted to continue our relationship with the Swansea Half Marathon and to support an event that brings such a great atmosphere to the city. These past 18 months have been a difficult time for everyone, and events like the JCP Swansea Half Marathon give us all something positive to focus upon and to train for. We always field a JCP team in the Corporate Challenge and it is a real opportunity for bonding and team-building.  We look forward to entering a team in many more Swansea Half Marathons to come in the future.”


The event has previously attracted a field of almost 6,000 participants, however, the impact of COVID-19 has affected running events all over the world. David Martin-Jewell, race director said:


            “We are so pleased to continue our partnership with JCP Solicitors for what will be their eighth year of sponsorship. There is a wonderful synergy between JCP and Front Runner Events because people are at the core of everything we do. The last eighteen months have been tough, but we are delighted to be back doing what we love – event management. The team and I look forward to working with JCP over the coming months to deliver another amazing event in 2022!”    


JCP Solicitors has offices throughout south and west Wales, including in Swansea, Cardiff, Caerphilly, Carmarthen and throughout Pembrokeshire. The firm serves businesses and private clients all over England and Wales, including voluntary sector organisations, high street lenders, and private companies of all sizes.


For further information about the JCP Swansea Half Marathon head to the website or follow the marathon on Facebook, Twitter or Instagram.

JCP Corporate Run Team at the start line

JCP Corporate Run Team at the start line

Excitement ran high as the JCP Swansea Half Marathon returned for 2021

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JCP Swansea Half Marathon Winner

There were moments of anticipation, excitement, and joy at this year’s JCP Swansea Half Marathon event. Runners took to the city’s streets to participate in the seventh edition of the race, which is traditionally held in June. They braved the 13.1 miles in slightly cooler conditions which were perfect for running.

After Hayley Davies, CEO of JCP Solicitors, set the runners on their way, she said:

“It was fantastic to see everyone back at the start line and enjoying such a wonderful event for the city. It is always inspiring to see others taking part, whether it’s their first event, a personal challenge, or raising money for charity. Today was an extra special day full of emotions for everyone as it marked the return of the biggest running event for the region.”

The JCP Swansea Half Marathon was last held 28 months ago in June 2019, and last year was set to be the greatest event the organising team had ever staged. Managing Director of Front Runner Events, David Martin-Jewell, said:

“It has been such a challenging time for us as event organisers, but we have pulled out all the stops to ensure that the event could run as smoothly as possible. We are thrilled to have been able to deliver the JCP Swansea Half Marathon and hope that our runners loved being back to experience race day once again!”

The events sector has been one of the most severely affected industries during the last 18 months, so it was important that today’s event was just right for everyone involved. There were some changes as to be expected in a post-Covid-era, with everyone asked to register a negative lateral flow test result before participating. There were also a few changes to the route this year, but it remains one of the flattest half marathon routes in the UK.

Just over 3,000 runners attended the event, which had previously attracted a field of 6,000 from all over the World. Many chose to run virtually this year in their own towns or cities wearing their official race number and were still part of the excitement online.

Wheelchair winner Richie Powell

Wheelchair winner Richie Powell

The elite field remained competitive as always, with wheelchair record holder Richie Powell shaving a few seconds off his record time that was gained in 2016 and finished the race in a staggering 60:54. He was followed by Ron Price in 2nd and Leslie Hampton in 3rd for the wheelchair racers.

Samuel Goodchild of Cornwall AC won 1st place in the men’s race in a time of 1:09:28. 2nd place was taken by David Green of Rugby & Northampton AC, in a time of 1:011:09 and in 3rd place was Michael Roderick of Tri Hard Harriers achieving a time of 1:11:22.

Female winner Sonia Samuels

Female winner Sonia Samuels

The women’s race was equally competitive, and 1st place went to Commonwealth Games and Team GB athlete Sonia Samuels in an impressive 1:14:09. 2nd place went to Georgia Holden Edwards in a time of 1:19:59 and 3rd place went to Hayley Munn of Rugby Northampton AC in 1:20:05.

Also taking part was Welsh TV presenter, endurance adventurer and athlete Lowri Morgan. She’s well-known for presenting Scrum V and the World Rally Championships and an avid runner that’s not afraid of a challenge. This year was the first time Lowri had participated in the JCP Swansea Half Marathon. She commented:

“I love running in Swansea, it’s such a beautiful city with an amazing coastline, so it’s an absolute delight to be finally taking part in the event! I’ve wanted to participate since it first started back in 2014, but with it being staged in the Summer, my training has never allowed me to. It’s been a tough time for everyone these last couple of years, so it feels great to be back at events, and this one is certainly one I’ll aim to be back for next year!”

Hundreds of charity runners took part in the event for good causes, raising awareness and much-needed funds for their chosen charities. Since so many events had been cancelled during the last 18 months, fundraising is still taking place for the event charity partners; Maggie’s Swansea, Cancer Research UK, and Diabetes UK Cymru so runners fundraising pages will remain open for the few weeks yet.

Team spirit was in full flow as seven companies took on the Corporate Challenge. There was some stiff competition as the teams at Matthews & Co, HMT Sancta Maria, Brecon Carreg, Carmarthenshire Actif, Arvato Bertelsmann and Swansea University were unable to beat off the team at JCP Solicitors.

Other keen runners were sporting their club vests or wearing fancy dress, including the very special Captain Beany, who makes an appearance at the race every year!

JCP Swansea Half Marathon Startline

JCP Swansea Half Marathon Startline

David Martin-Jewell added:

“The JCP Swansea Half Marathon is more than just a race it’s about bringing people together to share their challenge and experience. It’s about teamwork, helping the running community achieve their goals in both a mental and physical capacity, providing a platform for charity fundraising and providing volunteering opportunities for people in the city. These are all the reasons we love what we do and hope that we can continue to deliver great events for many years to come.”

The organising team behind the JCP Swansea Half Marathon, Front Runner Events, continues to work tirelessly alongside their trusty team of volunteers, dedicated sector heads and event partners who all help deliver an event Swansea can be proud of. The team continue to work closely with the founding headline sponsors, JCP Solicitors and long-term partners Matthews & Co and HMT Sancta Maria. The event hydration partner remains to be the Welsh favourite Brecon Carreg.

To follow the event pages click on Facebook, Instagram or Twitter and tag us in your social posts #RunSwansea #BeYourBest

COVID Lateral Flow Testing Explained

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COVID testing

COVID testing

For the avoidance of any doubt, we hope to clarify the matter of testing for Covid prior to tomorrows JCP Swansea Half Marathon.

1. Firstly, we are exempt from the Covid Pass scheme.
2. We are strongly recommending that if you are participating you should take a lateral flow test and register that result on the NHS website. You may already do this through your work/educational setting but the tests can be obtained from most pharmacies or at the Race Information point located on St Helen’s RFC, Swansea today between 10am and 3pm.
2. This is also recommended if you have received both vaccines and the booster jab. This is not the PCR test that must be done by the NHS.
3. Once you have registered your result, you will receive a text message/email confirming the test status. If you test positive, please do not attend but book a PCR test online or phone NHS 119. Regardless of how well you may feel.
4. We are asking all runners to follow these rules so that we can monitor and hopefully prevent anyone testing positive from participating, risking harm to themselves and others.
5. If you do not want to take a lateral flow test, this will not exclude you from participating. However, we do want all runners to think of one and other.

We have all been through a torrid time over the last 18 months. We want to try and keep everyone safe. We are playing our part, as all staff/contractors/volunteers must provide a negative result prior to working at the event.

We would very much appreciate it if all runners would do the same.

Honour The Half

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Are you facing the challenge with Front Runner Events by signing up to run at one or all of our races? We want you to #BeYourBest as you hit the pavements in training and at our events. We want to help and educate our runners with some race day tips and compulsory rules.

For 2019 we’ve launched ‘Honour The Half’. It’s our way of guiding you through race day so you can #BeYourBest. And if your training takes a hit and you can’t make it to the start line, we will tell you all you need to know.

Nobody wants to be forced to pull out of a race and it’s likely you won’t want your place to go to waste. There’s good reason why we can’t accept late race number transfers. We need to know exactly who is out on the course – especially when something goes wrong.
When a runner gets into trouble we immediately need to know:

  1. Name & Address
  2. Medical History
  3. Next of Kin
  4. Contact Details

We ask that everyone fills in this information on the back of their bib in case of an emergency.

Giving away bibs can put people at risk
In an emergency we’ll only have your information to go on. It’ll be your friends or family we contact and your personal and medical information we use.
We need to know who our runners are on the course so we can help you when you need it. If someone else is running with a race bib meant for you, we won’t be able to help them as effectively as we won’t have their information. If you are running on someone else’s bib, we won’t know you, so you’ll be at risk should something happen.
Run using your bib or not at all, we offer a variety of options should you be no longer able to run. If we find you’ve given away your race bib or you’ve used someone else’s bib, if you run for a running club, we’ll let them know and you will be banned from running any future Front Runner Events.

Be A FrontRunner, Not A Latecomer
Our events have become increasingly popular since our inaugural race in 2014, however, we have to work with relevant authorities to ensure the events are the best they can be. As such we must adhere to rules and guidelines too, therefore, we urge all runners to arrive at least an hour before the start of our races. This will allow you to make as many nervous toilet visits as you need, undertake any pre-race rituals, warm up and mentally rehearse your sprint finish.

Start Pen Problems
Your estimated finish time helps us to put you in the right start pen, if your training is going well you can update your time until the race packs are prepared. Maybe you just want to run with your friends, whatever the reason, you must start in your allocated start pen.
Each pen is specifically sized to allow for the correct number of runners in a designated area. Slower runners in a faster pen could contribute to congestion, which may result in trips and falls and could ruin yours and others race – don’t go in the wrong pen.
If your training hasn’t gone quite as you’d hoped, you are able to move backwards to a slower pen.
Read our Race Rules to learn about our policies and procedures and if in doubt, contact us with any questions.

Support At Maggie’s Centres Are Second To None As Patient Vows To Give Back To The Place That Helped Him

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As some will know, Maggie’s Cancer Care was founded in 1995 by the late Maggie Keswick Jencks, and the centre as we know it today; was established at Swansea in 2011.  Having been fully operational for the last 8 years it currently supports a network of approximately 900,000 people in the South West Wales region.  The service provided at Maggie’s has been recognised as second to none by the many that it supports.

The team at Maggie’s offer practical advice, emotional and social support to people with cancer and their family or friends. They are places to find advice about benefits, eating well and somewhere you will find qualified experts to provide emotional support; places to meet other people or simply sit quietly with a cup of tea.

We take time out to talk to Paul Iskander; a patient and Hodgkin’s Lymphoma survivor; as he tells us why Maggie’s is so important to him.  

Paul, from Bridgend tells us:

“As a two-time Hodgkin’s Lymphoma survivor (originally Stage 1 in 2008 and Stage 3 in 2017: age 22 and 31 respectively), Maggie’s Swansea has been one of the key charities that myself and my carers have benefitted from.

“At Maggie’s Swansea, the activities, support and classes available, in addition to the friendliness and helpfulness of the staff, have both benefitted myself and those around me immensely. It’s helped me continue to drive towards the light at the end of a long tunnel and return to a normal productive lifestyle quicker than I could have imagined.”

As a result, Paul has decided to raise money for Maggie’s Cancer Care; a lead charity partner to the upcoming JCP Swansea Half Marathon on 23rd June 2019.   Maggie’s became a charity partner to the race 3 years ago, which has raised much-needed funds for the centre to continue its important work.

Paul added:

“As someone who only really took up running as a means of trying to help return to fitness back in April 2018…. the improvements it has made have been scarcely believable! So much so, that I’m ready and lucky enough to be able to give something back. 

“The JCP Swansea Half Marathon is very fitting event considering my experience and recovery. It’ll be satisfying and emotional running past Singleton Hospital and Maggie’s, where all 12 chemotherapies, bone marrow biopsy, consultations, appointments, as well as a full week stay as an inpatient took place. So please donate a little to support a local charity so that it can continue to help people with cancer, their families and friends through one of life’s most grueling experiences.”

To find out more about Maggie’s Swansea, how you can donate or even register to secure your race place at the JCP Swansea Half Marathon contact: Leanne Jennett on 01792 200 001 or email:  Places are limited to the multi-award winning race and must be secured by the 19thJune, so if you are considering on joining #TeamMaggies atthe JCP Swansea Half Marathon go to:

The event will take place on Sunday 23rdJune starting at 10am from the Brangwyn Hall.  It is a fully marshalled road race on closed roads that is flat, fast and on a course that is perfect for beginners, and first time half marathon runners.  The route takes runners through the city along Swansea Bay to Mumbles, and returns through SA1 to finish at Swansea Museum.

Volunteers from Maggie’s will also be supporting runners at the event with cheers of encouragement along the route, and to greet them at the race village near the finish line.  The charity and organisers are urging everyone to support the event in their own way whether it’s; cheering, volunteering, taking part or gifting a donation, everybody can make this event something special for Swansea.