COUCH TO 5K PROGRAMME

Do you want to run? Are you thinking about starting to run? Or even thinking about looking into the possibility that you might like to run? Then our Couch to 5K programme is for you!

If you haven’t heard of it, the Couch to 5K programme, endorsed by the NHS, is a gentle introduction to running. Over a nine-week period we will help you walk, jog and run your way to increased fitness and, hopefully, the ability to run 5km.

What does it involve? Two coached sessions a week of between 30 and 50 minutes of warm up, walk, jog and run followed by a few stretches to cool down. You may also wish to fit in a third session in your own time to keep the momentum going.

Where and when? Meet at Maltby Leisure Centre on Tuesdays and Thursdays at 6.30pm.

Do I need any special equipment? Comfortable running shoes, comfortable clothes, and a decent sports bra if needed. If you have anything reflective please wear that. As it’s winter, and dark, we will run predominantly around Maltby village, on footways. In spring when the nights are lighter we will try to run along the trails around Maltby (something to look forward to!)

Is there a charge? We ask only that you join our club – £5 covers a whole year’s membership, although if you intend to compete in races and want to get discounted entry rates to every race, UK Athletics will issue you with a competing athlete licence for £15.

Will I be fit enough to run? We welcome runners of all abilities and we definitely won’t leave anyone behind! If you are unsure, or have specific health issues you might want to consult your GP before you embark on any training programme.

When does the programme start? This week is Week One so please try to come along on Tuesday 14th January, or Thursday 16th January. You can join us later if you don’t mind working a bit harder to catch up (if necessary). We’d be very grateful if you could contact us beforehand so we can expect you.

Happy New Year

We would like to wish everyone a very happy 2020 and hope that you will have a successful running season. To inspire you, we invite all club members along to our Annual General Meeting on 5th February 2020. You should have received an e mail giving you details. Please let us know if you are coming so we can arrange catering. The AGM is not just a round up of everything that has happened in our club in 2019; it’s a great social event and a chance to find out about lots of brilliant races. We are always pleased to promote local, low cost races and there is a packed programme on offer in and around South Yorkshire this year.

The AGM is also our club prize giving event – the Summer and Winter Handicaps, the Club Open race and the Grand Prix. Come along and find out who’s won the trophies this year.

If you are a keen runner then it’s probable that you are also a keen eater. I’m pleased to share with you a recipe for energy balls. They’re based on nuts and dates and not too heavy on the sugar so they’re a tasty treat that is actually good for you.

Here’s a link to the recipe: energy balls recipe

Boxing Day Race results

Here is an updated link to the results of the Boxing Day Race. Please let us know of errors or omissions

braithwellRaceRes-19

 

There  was an item of lost property- a Percy Pud hat. Please let us know if it is yours.

Boxing Day Race

What a fantastic turnout to this year’s Boxing Day Race! 182 runners took part on a muddy course in bitterly cold conditions. Well done to everyone. We’ll be posting results here as soon as possible. In the meantime here are some cheerful pictures.

Braithwell Boxing Day Race

Don’t forget it’s the Braithwell Boxing Day Race very soon! Race HQ is the Butcher’s Arms, High Street, Braithwell. Race starts 11am. Register on the day from 9.30am. Entry £5 to EA affiliated runners, £7 unaffiliated. A multi terrain race of about 4.5 miles. Prizes for race and age category winners. Followed by presentation of KMR series trophies.

 

Minimum age for entry: 16 on race day.

Letter from the British Heart Foundation

We were very pleased to receive a letter of appreciation and thanks from the British Heart Foundation in respect of the donation we made recently. This represents a huge effort by club members who organised, marshalled, supported and promoted our races during 2019. It’s also right to thank runners who turn up and support our races. We hope you will continue to support us as we are very happy to support such a worthy cause.

Here is a link to the letter – BHFletter2019

Bawtry Forest results

Here are the provisional results for this year’s Bawtry Forest Trail Race. Please let us know of any errors or omissions.

2019MRC BFTR provisional 2

Family run results here:

BFTR family results 2019

Bawtry Forest Race Day information

Please see attached information about the Bawtry Forest Trail Race and Family Run

BFTR race day info 2019 (2)

BFTR start list 5.9.19

Butchers Dog Leg results

What a great turnout to the 2019 Dog Leg! We hope you enjoyed the new course- faster, flatter and above all safer.

Here is a link to provisional  results:     kmrhandler-2019-#7-butchers dogleg

As always please report any errors or omissions.

We value your feedback, which will help us make improvements to future races, so please post here or on our Facebook page- and don’t forget to send us your pictures too!

 

Plastic free – a realistic option?

If, like many people, you are concerned about the plastic which is polluting our environment, and you want to take steps to reduce your impact on our planet, then you will understand the discussions we at Maltby Running Club have had recently to try to do our bit to avoid waste.

You will notice that we are phasing out plastic bottles and cups for our water stations. We have decided to use paper cups but these are about three times the price of plastic! We are using paper plates at our race buffets too. We have also decided to give all Bawtry Forest Trail Race entrants  a lovely gift at this year’s race – a beautiful, bespoke printed cotton bag which initially will contain what is probably the UK’s top goody bag; afterwards the bag can be reused and will hopefully be a reminder of a brilliant event. You can’t have one unless you enter the race though, so hurry up and sign up using the link from this page to make sure you get your hands on one.

Other things you can do to reduce waste; perhaps recycle your safety pins? We use around 5000 pins every year and they must end up somewhere – at the bottom of your kit bag? in the washing machine? in the car ashtray? It helps everyone if you can reuse them – as far as we are concerned this means we can donate more money to charity and it offsets the greater cost of using cardboard products over plastic.

You are also very welcome to bring your own drinks bottle for your post race drink, and even your reusable mug for tea or coffee afterwards. An extra benefit is that you will look like an elite runner if you have your own drinks bottle!

See you at the next MRC race (only 3 days away!).