Burgess Hill 5K & 10K

The final day of Mid Sussex Marathon Weekend is usually situated in the fast growing town of Burgess Hill!

Burgess Hill is a town and civil parish located in the Mid Sussex District of West Sussex, England, close to the border with East Sussex, on the edge of the South Downs National Park.

This year, you may not be able to run The Burgess Hill 10K but can still complete the event virtually and will be awarded the Burgess Hill Medal for completing either a 10 K or 5 K. Alternatively, you might like to try the 1 Mile or the 1K Family Fun Run!

Complete the distance in any location near to you, or even at home if you can’t go out. You can run, walk, skip or cycle your chosen distance!

The choice is yours!

Earn your quality medal, raise money for your chosen charity, get outdoors and challenge yourself!

Sign up now, you have until 28th June 2020 to enter and until 1st July 2020 to complete your distance!

If you live in the Burgess Hill area, here’s a few suggestions for local places to run and walk;

Before setting off, do check they are open and remember to follow the latest government advice to prevent the spread of COVID-19.

Take a look back at our photo’s from last years events!

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Hayward’s Heath 10 Miles & 5 Miles

Day 2 of The Mid Sussex Marathon Weekend usually takes place in the thriving town of Hayward’s Heath, in the heart of Mid Sussex. Here we start in the lovely Victoria Park and runners continue through beautiful rural lanes and secluded woodland paths.

 The Town can trace it’s origins back to 1544 but the completion of the London and Brighton Railway Line in 1841 marked the rapid expansion of Hayward’s Heath.

This year, you may not be able to run The Hayward’s Heath 10 Mile but can still complete the event virtually and will bag the Hayward’s Heath Medal for completing either a 10 Mile or 5 Mile. Alternatively, you might like to try the 1 Mile or the 1K Family Fun Run!

Complete the distance in any location near to you, or even at home if you can’t go out. You can run, walk, skip or cycle your chosen distance!

The choice is yours!

Sign up now, you have until 28th June 2020 to enter and until 1st July 2020 to complete your distance!

If you live in the Hayward’s Heath area, here’s a few suggestions for local places to run and walk;

Before setting off, do check they are open and remember to follow the latest government advice to prevent the spread of COVID-19.

Take a look back at our photo’s from last years events!

Supported by;

East Grinstead 10 Miles & 5 Miles

The Mid Sussex Marathon Weekend usually kicks off in the beautiful medieval market town of East Grinstead, situated within reach of Gatwick Airport, London, Ashdown Forest and the South Coast. It is an ideal base from which to explore the South East and run the EG 10 Mile event through the historic surroundings of East Grinstead.

This year, you may not be able to run in East Grinstead but can still complete the event virtually and will be awarded the East Grinstead Medal for completing either 10 miles or 5 miles. Alternatively, you might like to try the 1 Mile or the 1K Family Fun Run!

Complete the distance in any location near to you, or even at home if you can’t go out. You can run, walk, skip or cycle your chosen distance!

The choice is yours!

Sign up now, you have until 28th June 2020 to enter and until 1st July 2020 to complete your distance!

If you live in the East Grinstead area, here’s a few suggestions for local places to run and walk;

Before setting off, do check they are open and remember to follow the latest government advice to prevent the spread of COVID-19.

Take a look back at our photo’s from last year’s events!

Supported by;

WHAT SURFACE IS BEST FOR YOU TO RUN ON?

In this article we will cover 6 different surface types to run on and their benefits.

  • Running on pavement is ideal for fast running – there is very little danger of turning your ankle. However, consider that it maybe harder on your joints because the pavement does not cushion your steps.
  • A forest or park floor is soft and provides excellent cushioning. Try to pick a route that avoids too many roots, rocks and bumps.
  • Grass is a low-impact surface, meaning that it’s easy on your muscles and joints. Many grassy surfaces are natural, they can be uneven, so as always, do watch your step.
  • A sandy surface trains your muscles and makes you lift your feet. It’s tougher on the calf muscles, so be sure to stretch out afterwards.
  • An all-weather synthetic track surface is springy and great in all weather conditions. Check your local council website for details of tracks near you.
  • The treadmill allows you to train year round with good cushioning and ideal if you can’t leave home. Run to your favourite track to keep it interesting.

Everyone will have different preferences for their favourite surfaces to run on, explore the options and decide which one you like most. Then sign up for MSMW2020 virtual race.

How to choose your route for the MSMW2020 Virtual Race

The distance is the only requirement—everything else is up to you! Finding a good route can make your race experience even more exhilarating.

Route planning

Decide what you want from a Running Route.

It’s really up to you and what you want to achieve from the path you’re running on. If you’re interested in a challenge then hills are a great, if you’re just starting out you’re probably best with a park run or even laps of your garden.

Think of the running surface.

It’s a good idea to plan routes that take you over a variety of surfaces. Grassland, wooded trails, dirt paths as well as roads are all good running surfaces. Of course, if you are looking to run your best ever race, then you should stick to the pavement or running track.

Consider weather.

If the sun is shinning remember your sunscreen and plenty of water. Ensure you are wearing suitable footwear for the conditions and if the weather is against you, you may want to use a less exposed running route. 

Keep it interesting.

Run somewhere you like to keep it fun, interesting and even exciting.

Use Strava routes.

If you are stuck for ideas, you can find routes that runners near you have completed and also build your own route.

Do a out and back route.

If you don’t have the tech to map a route or have trouble remembering directions, an out-and-back is a simple solution. If you have a GPS watch, all you have to do is run half of the race out and then run the other half back. Knowing there is a half way point can be very helpful.

Complete the race on a treadmill.

This is a good option for people who can’t go outside right now.

If you haven’t already, Sign up for MSMW2020 Virtual Race now !

Keeping active once you’re back to work

If you have a busy schedule, here are a few tips to help you keep active.

1.Make a plan and stick to it.

2.Limit screen and TV time, to make time for exercise.

3.Try cycling or walking to work.

4.Short online workouts can fit in with your busy schedule.

5.Keep track of your steps and move around each hour to get those steps in. Aim to complete the recommended minimum 10,000 steps per day!

6.Try doing some yoga while watching TV.

7.Set an alarm to take a break and go for a short walk.

8.Try standing instead of sitting whenever you can.

9. Set yourself a challenge and enter one of the Mid Sussex Marathon Weekend events today.

FUN WARM UPS FOR KIDS!

Perfect for race day!

A simple walk, jog, or march, in motion or in place, can serve as a good warm-up for kids. You can also incorporate any of these kinds of movements:

Arm circles or swings: Hold arms outstretched from shoulders and turn in small circles. Increase the size of the circles and swing arms forward and back from the shoulder.

Dancing: Let kids make up their own moves to music they like.

Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.

High Knees: While walking, lift knees high in the air. Intensify by adding arm movements, or by speeding up the walk to a jog.

Butt Kicks: Like high knees in reverse. Exaggerate your steps in jogging by reaching your foot toward your rear end.

Walking Lunges: Step forward with one leg and lower so the knee is at a 90-degree angle and the back leg is stretched out long. Then lift the back leg up and forward so it’s bent and in front. Continue alternating lunges while moving forward.

Jumping Jacks: When you’re ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine.

Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.

Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern

Now you’re ready for the 1 mile family fun run, a 5K or even the 1/2 of full marathon. If you haven’t already entered, sign up now!

Over indulged this Christmas?

If you need to burn off those extra calories, now might be the time to take up running!

There are plenty of ways to get started, like the running course offered by Mid Sussex Wellbeing or find out about running clubs in your area. Start now and you’ll be ready to enter MSMW2020 before you know it!