Author: Mid Sussex Marathon Weekend

Welcome to the Mid Sussex Marathon Weekend. The only event to bring the three towns of Mid Sussex – East Grinstead, Haywards Heath and Burgess Hill – together! Why not get involved?

Walking vs Running

by Mid Sussex Marathon Weekend, posted in #inspiration, Haywards Heath

The big debate

The days are brightening up into Spring and outdoor exercise is on the cards again!

There seems to be a distinct divide between those who choose to run and those who opt for a calmer walk – others like to mix it up.

But one thing is for certain, there is no obvious winner of the two. Stuck between which to choose? We’ve weighed in on the pros and cons of both, so that you don’t have to…

Walking

Pros:

  • Low impact – keeps stress off heart and joints making it more suitable for those with health issues and disabilities, also seemingly easier to perform and therefore can be carried out more often.
  • Low intensity – low effort required can keep newbies on track in the long-term and allow individuals to build up their activity gradually.

Cons:

  • Slow progress – calories burn at a slower rate to higher-intensity activity, making the path to some fitness goals a longer one. Consider increasing the intensity with speed or incline.
  • Time consuming – the slow progress means more time must be spent to reach the same results as higher-intensity workouts… time is required!

Running

Pros:

  • Effective – burn calories quickly and more efficiently – as higher-intensity activity utilises more energy in the same amount of time.
  • Cardiovascular health – boost cardiovascular health and aerobic fitness quicker and more effectively.

Cons:

  • High risk – running is more likely to cause injury and lead to physical damage, limiting the frequency and duration that this exercise can be carried out.
  • High intensity – can lead to burnout/overcompensation, making it harder to stick to in the long run.

Fun fact: whilst researching this, we discovered one study that found “walking was virtually as effective as running for women in all weight categories apart from the largest weight category”.

Men, on the other hand, found running to be the most effective for dropping pounds overall.

The bottom line is that any movement is good.

Running is the exercise to go for if you are looking to up your output more quickly or build-up strength and endurance for cardiovascular health and wellness.

Walking is a great option for those that dislike other forms of cardio, struggle with health issues, have more time on their hands, or are looking to recover – whether its from a long-term injury or from yesterday’s run.

If you have the choice of both running and walking, 100% do both…

A combination of the two means you reap the benefits of both exercises, and if you’re feeling like a rest from your usual, high-intensity regime, walking a comfortable distance might just be the answer to assist your recovery and keep your body moving. Win win!

Sources: Walking for health – NHS (www.nhs.uk) | Walking vs. Running: Which is Better for Your Health? (healthline.com) | Is Walking or Running Better for Weight Loss? (verywellfit.com)

This blog is sponsored by CSL Behring, official sponsor of The Haywards Heath 10 Mile Race

Schools Challenge

Roche Diagnostics UK & Ireland Proudly Sponsor The Mid Sussex Marathon Schools Challenge 2024

by Mid Sussex Marathon Weekend, posted in Uncategorized

We are thrilled to announce that Roche Diagnostics UK & Ireland will continue their sponsorship of the Mid Sussex Marathon Schools Challenge 2024. Encouraging young people to lead active lifestyles is crucial for their physical and mental well-being. Studies have shown that regular physical activity in childhood not only promotes healthy growth and development but also reduces the risk of chronic diseases such as obesity, diabetes, and heart disease later in life. Additionally, engaging in sports and recreational activities helps children build essential skills such as teamwork, leadership, and resilience, shaping them into well-rounded individuals.

Furthermore, events like the Mid Sussex Marathon Schools Challenge cultivate a love for running and fitness, instilling a lifelong passion for exercise and healthy living. These children are not just participants; they are the runners of the future, embodying the spirit of determination and perseverance that defines athletes worldwide.

Geoff Twist, Managing Director of Roche Diagnostics UK and Ireland which has its headquarters in Burgess Hill said, “The Mid Sussex Marathon Schools Challenge holds a special place in our hearts. It is so encouraging and truly inspiring that a record number of over 3000 children from 20 schools across Mid Sussex have signed up to take part in this year’s challenge. A huge well done from us to every single one of them for their dedication and commitment to staying active and having fun.” 

Mid Sussex Marathon Weekend is fully committed to supporting initiatives that promote physical activity and well-being among young people and works in partnership with Mid Sussex Active to deliver this thrilling event.

Holly Prescott from said: “We are excited to be involved in the Schools Challenge again this year. The children taking part get to run outside in the fresh air. Schools love it as there’s no set up, tidy up, or equipment required. No staff training is needed and there is no extra workload for teachers. It’s social, non-competitive and fun and we love the fact that it helps to promote the marathon weekend to families across Mid Sussex.”

We extend our sincere gratitude to Roche Diagnostics UK and Ireland for their dedication to this event and Mid Sussex Active for all their support. We look forward to celebrating the achievements of all participants and hope to continue to inspire the next generation to lead active, healthy lives.
April 2024

Tapering

Getting Ready for the Mid Sussex Marathon: Tapering Tips for Peak Performance

by Mid Sussex Marathon Weekend, posted in Uncategorized

With just under two weeks to go until the race it’s time to taper your training – all of the hard work is done! You should now be entering the crucial tapering phase of your training. This period is all about fine-tuning, recovering, and ensuring you’re in peak condition come race day. As you prepare for this exciting event, here are some essential tapering tips from Nic Robinson, Sports Massage therapist at Mid Sussex Osteopaths, to help you make the most of these final weeks. To read the full article visit their website. Enjoy
April 2024

The Top 5 Mobility Exercises To Optimise Your Training For The Mid Sussex Marathon

by Mid Sussex Marathon Weekend, posted in Mid Sussex Marathon

If you’re in training for the Mid Sussex Marathon, working on your mobility should be a fundamental part of your training for the event. In his blog, Nic Robinson from Mid Sussex Osteopaths, shares his top 5 mobility exercises for runners. Not only will they help keep you injury free, they’ll also help your performance on the day. This link will take you to the Mid Sussex Osteopath website, where you can read the full blog and watch the accompanying videos.
April 2024

A Shout Out For Marshals!

by Mid Sussex Marathon Weekend, posted in Burgess Hill, East Grinstead, Haywards Heath, Latest news

Volunteer At The Mid Sussex Marathon Weekend – Sign Up, Show Up & Have Fun!

Volunteering really does make all the difference. Join our team of volunteer marshals to help make The Mid Sussex Marathon Weekend 2024 happen!

Mid Sussex Marathon Weekend organisers are looking for volunteer support to assist with marshalling of the race routes. Volunteers will get a front-row view at one of the most exciting sporting events to happen in Mid Sussex this year. The Mid Sussex Marathon takes place over three days, from Saturday 4th May to Monday 6th May, and in its 13th successive year is a popular community sporting event.

A volunteer marshal’s role is varied and can include directing runners along routes, monitoring crowd movement and activity, being aware of the location of car parks, first aid points and lost children points. Responding to directions from the police, emergency services, or Marshal supervisors, marshalling car parks, manning water stations and of course, cheering on and encouraging the runners – a very important part of volunteering!

Who can help? Everyone is welcome. From students looking for volunteering opportunities (great to include on a cv), those looking for event work experience or those who simply enjoy giving up some of their time for a community sports event. All volunteers will be given a full briefing, a volunteer t-shirt and refreshments.

Those who can help on any day between 8.45am-1.30pm will find more information about volunteering, and a registration form on the Mid Sussex Marathon Weekend website. Simply sign up, show up, and have fun!

Volunteer Here


Simon Adby, Managing Director of AHS Wellbeing said,

“We always need volunteers for this fantastic community event. No previous experience is required, all it takes is a positive attitude, the desire to help others and enthusiasm. It would be great to see both old and new faces at this year’s event.”

For further information about Volunteering email christine@ahswellbeing.co.uk For all details about The Sussex Marathon Weekend 204 please visit our volunteer page.

Bovis Homes is proud to support the Mid Sussex Marathon Weekend

by Mid Sussex Marathon Weekend, posted in Burgess Hill

As a local housebuilder, which is delivering much needed new homes in the area, Bovis Homes is proud to support the Mid Sussex Marathon Weekend.

We are building 200 new homes and creating a 23-acre country park at our Walstead Park location in Lindfield.

We therefore feel very much part of the local community and are delighted to be sponsoring the final day of the challenge, which takes place in Burgess Hill, just a few miles from Walstead Park.

Walstead Park will feature a mix of one and two-bedroom apartments and two to five bedroom houses. There will be 140 properties for private sale and 60 affordable homes for local people through low-cost or shared ownership. The first residents moved into their new homes at the end of last year.

Located off Scamps Hill, the development will also include footpaths, woodland and wildlife areas, a wetland walk and children’s play areas.

Bovis Homes is part of the Vistry Group, which also includes Linden Homes and Countryside Homes.

Mid Sussex Marathon Weekend

Tips On Recovering

by Mid Sussex Marathon Weekend, posted in Uncategorized

Advice from Sports Massage Therapist, Leigh Smith. You entered the Mid Sussex Marathon Weekend, arguably harder than running a marathon in one day, and now you’ve completed it – your legs ache, how do you recover? Follow these tips to help you get through the next few days.
Nutrition. First stop, nutrition. After each day of the marathon weekend head to the food bans and grab some carbohydrates and protein. This aids in recovery and refills your depleted glycogen stores. The week after, do the same. Focus on good sources of protein and carbs to help restock the energy stores and help those muscles repair.
Keep Mobile. Keep moving. Between the races it will be tempting to just rest up on your couch, but a short walk is and light stretching is best, as this gets the blood flowing and tired muscles moving again. Keep eating as well, as your body needs to refuel, remember to include protein as your body will be in repair mode.
Time For A Massage. The week after the race is a great time to get a light sports massage. Any tender or tight muscles are going to respond well to be treated now.
When To Run Again? Listen to your body, if and when you decide to run take it very easy. You owe it to your body to be kind. Start with a very slow 10 minutes and build slowly from there. A few aches and pains are expected but dont push through any sharp or shooting pains.
Go Again. Book for next year’s event. You know you said you wouldn’t, but you will…
Sports Massage? You will have your virtual goody bag, look out for our special offer of £10 off a Sports Massage with us. Valid for 2 weeks from the event.
Leigh Smith, Mid Sussex Osteopath & Sports Massage Therapists
April 2023

 

The Importance Of Sport, Outdoor Education, Creative & Performing Arts

by Mid Sussex Marathon Weekend, posted in Uncategorized

Advocates of co-curricular activities, Hurst College explains why they play a big part in the lives of their students.

“What particularly strikes visitors to Hurst College is the vibrant dynamic community and the importance placed on an all-round as well as a core academic education. Students are enabled and challenged to make the most of their talents and the huge opportunities which are available. The college is ambitious for its students to achieve the best that they can in all that they do, recognising and encouraging both engagement and achievement. Whilst the best possible academic grades are critical, Hurst believes the development of the key skills, qualities and values which are so important in life come more from engagement with life beyond the classroom. 

Hurst regard co-curricular activities – such as sport, outdoor education, creative and performing arts – as being key to the all-round education of each student. The college offers a wide range of activities for all students during the school day. The programme is designed to encourage them to try new skills, move beyond their comfort zones, and gain experience in a safe and supportive environment. 

It is the intention that through these activities, students will not only acquire certain skills and develop certain qualities, but will also be introduced to a sport, hobby or pastime which will give them pleasure throughout their lives.  

Whether such activities are more physical or challenging in nature, service-oriented or cerebral, students are encouraged to pursue at least one significant activity throughout their time at Hurst. Co-curricular activities include the Duke of Edinburgh Award Scheme, Combined Cadet Force (CCF), community service, environmental conservation and the Hurst farm. Other activities include clubs for books, film, mechanics, dissection, ICT, creative arts, golf and sport. During the week, a host of additional activities are scheduled including fitness training, swimming and other sports, alongside sessions for drama, choir, orchestra, dance, the Top House competition, debating and workshops for art and DT students. 

Above all else at Hurst, nobody is ‘beneath the radar’ or ‘on the bench’. Each child is an active member of the community, who is encouraged, supported and enabled to realise their potential.”
April 2023, Hurstpierpoint College

How to recover from running a marathon

Top Tips On How To Recover From Running A Marathon

by Mid Sussex Marathon Weekend, posted in Uncategorized

Physiotherapy Manager at Nuffield Hospital Haywards Heath, Andrew Letheren, gives his top tips on how to best recover from running an event, and the signs of a potential injury that should not be ignored.

We commonly treat runners at all levels, those with injuries from overuse/repetition such as shin splints to muscle strains, and ligament ruptures/sprains including ACL and MCL injuries, as well as other soft tissue injuries. These conditions occur even in the fittest people at times. The most common problem we see are issues relating to the Achilles tendons, knee and hip pain, lower limb muscle strains as well as back pain. Regardless of the injury, our physiotherapists take a tailored approach to treatment.

ANDREWS TOP TIPS
1.TAKE TIME OFF TRAINING. It’s important that you give your body time to recover. Take some time of your training to help your body recover. Non-impact and very low intensity exercise can be beneficial, such as cycling, yoga or swimming.

2.HAVE A COLD BATH. An ice bath or a cold bath can help reduce stiffness and pain by reducing swelling and inflammation around the soft tissues and joints.

3.KEEP HYDRATED. Being dehydrated can make muscle soreness even more painful. Drink plenty of water and isotonic drinks while you are recovering.

4.STRETCH. Focus on stretching out your lower back, glutes, hamstrings, quads and calves during your recovery period. Foam rollers can help with this. 

5.EAT WELL. Your muscles need protein and carbs to recover so make sure you up your intake the week after your marathon.

Your body needs time to recover so although you might feel at the peak of your physical fitness, its very important to take time off and then slowly introduce physical activity. Most soft injuries heal within around 6 weeks, however it can take several months for symptoms to settle. If you are still experiencing pain, swelling or bruising then its recommended you seek medical advice.

If you have incurred an injury and are unable to put weight on the affected limb, or experience pain that a) comes on at night and keeps you awake b) is caused by symptoms such as night sweats or lumps c) lingers for a week or more, get your injury checked by a professional. Such as a physio, GP or Orthopaedic Consultant, to rule out anything more serious. Having an injury can fell like a setback but be reassured, the body has a fantastic ablility to heal itself. Most injuries are treatable, short-term and unlikely to have long-term repercussions.

For more information or take make an appointment, speak to the Enquiry Team at Nuffield Health, Haywards Heath. Call 01444 476 762 or email haywardsheath@enquiries@nuffieldhealth.com. Alternatively visit www.nuffieldhealth.com/hospitals/haywards-heath 

April 2023, Andrew Letheren
Physiotherapy Manager at Nuffield Hospital Haywards