MANUAL MYMARATHON - BHF.ORG.UK - BRITISH HEART FOUNDATION
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bhf.org.uk MyMarathon Manual
One marathon.
One month.
Your way.
MyMarathon isn’t about fast times, expensive gadgets or gold
medals. It’s running 26.2 miles, your way, for families affected by
heart and circulatory diseases. It’s breaking a sweat to beat the
world’s biggest killers. Because right now, hearts need your help
more than ever.
The devastating impact of Covid-19 has cut our ability to fund
future research in half. But our work is far from over. Parents are
still losing babies to congenital heart disease, families are still
losing loved ones to stroke and cardiac arrest, and there is still no
cure for conditions like vascular dementia.
So with the help of this handy manual, we’re asking you to go
the distance to get our research back on track. Inside you’ll find
everything you need to cover 26.2 miles in June, from running tips
and mood-boosting affirmation cards to simple steps to kickstart
your fundraising. Download it to your device, print off the parts you
need and get ready to run. Because together, we stand the best
chance of beating heartbreak forever.
Good luck!
#MyMarathon
Contents
Find the 1 Run
runner in you
2 Getting started
3 Running tips
for life saving 4 What kind of runner are you?
6 Mile tracker
research. 7 Weekly challenges
8 Power cards
10 Re-energise
11 Fuel your miles
12 Try this recipe
13 Check in with you
14 Raise money
15 Kickstart your fundraising
17 Heart note
18 Your rewards
19 Pay in your money
20 Thank you
#MyMarathon
Run.
#MyMarathon
1
Getting
started
1 Set up your fundraising page
Once you’ve signed up, we’ll direct you to JustGiving to
set up a fundraising page. It’s a quick and easy way to
collect donations from the comfort of your home!
2 Connect Strava app or fitness tracker*
Look out for an email explaining how to connect Strava
to your JustGiving page, as a simple way to track your
miles and keep loved ones in the loop.
*Optional
3 Congratulations!
Now you’ve set up your JustGiving page, connected your
tracking device it’s time to get going. Start clocking up
those miles and donations!
#MyMarathon
2
Running
tips
Set a goal
Before you start, think about how you’d like to complete the 26.2
miles. Whether it’s walking a couple of miles each day, running
10km a week or doing the whole thing in one weekend.
Find the gear
Make sure you have a comfortable pair of trainers that provide
good support, and when it comes to choosing running tops and
leggings, go for breathable fabrics like nylon and polyester.
Warm up
It’s always important to warm up before a run so make sure you
take the time to get your blood circulating with a brisk walk,
lunges, hamstring and hip stretches.
Start slow
Try to pace your runs. Tempting as might be to set off
at a sprint, it will only leave you feeling breathless
towards the end. Start slow, then build up or try
alternating bursts of walking and running.
Mix it up
Don’t get bored pounding the same old
pavements, try something new each day to keep
things fresh. A change of scenery will help you
stay motivated when things get tough.
#MyMarathon
3
What kind of runner
are you?
Find out what kind of runner you are, then
read our top tips to help you through June.
The Pack Runner The Pavement Pounder
You like running, but you prefer Running isn’t just a pastime, it’s a passion.
having someone to run with. Whether There’s barely a day goes by that you’re
it’s the mate who always manages not busting a gut to beat your personal
to get you moving in the morning or best. You crave the rush of endorphins on
the friendly faces at your local park race day, you’ve conquered countless 10Ks
run, you perform best when spurred and you’re ready to take your
on by others. running a step further.
Tip!
It might be called ‘My’ Marathon, but if If breaking up the distance
lockdown restrictions have lifted, there’s throughout June feels too easy,
no need to go it alone. Get your friends choose a specific day and run
involved or spread the word at your local half or the full marathon. Or for an even
walking or running club. Alternatively, join bigger challenge, give friends and family
the MyMarathon Facebook Group to be the power to decide how many miles you
cheered on by fellow run. For example, “for every £10 donated,
BHF runners. I’ll run 2 miles”.
Tip!
#MyMarathon
4What kind of runner
are you?
The Brave Beginner The Thrill Seeker
This is your first foray into the world of You’re always on the lookout for new and
running, and despite a few nerves, you’re exciting experiences. Barre, Bikram Yoga,
determined to see it through. That’s what 80s dance aerobics — you’ve tried them
makes you special. You’ll try something all. Which is why running has never really
new and give it your best for a cause you appealed. Until now of course. Now you’ve
care about. Maybe you’re a beginner, but got a reason to run (and there are plenty
you’re a winner in our eyes. of ways to make it fun!).
Tip!
Start slow and build up. Read Ask friends and family to recommend their
our Top Running Tips and then favourite running anthems to create a playlist
plan your miles using the Mile Tracker. Try with a difference, or if music isn’t your thing,
not to get ahead of yourself by running too download your favourite podcasts. Don’t
far or fast on your first couple of runs. Take it forget to change up your route and watch
easy. And for helpful tips and pointers, join out for our weekly challenges
the MyMarathon Facebook Group. in your emails!
Tip!
Boost your
h
endorphins wit
donations!
#MyMarathon
5Mile These trainers
tracker are about to
transform lives!
June 2021 Totals
1 2 3 4 5 6 wk1
7 8 9 10 11 12 13 wk2
14 15 16 17 18 19 20 wk3
21 22 23 24 25 26 27 wk4
28 29 30 wk5
Try these weekly challenges:
Week 1: Run Red Week 3: Follow Your Heart
Wear red and run Run wearing your
for the BHF BHF heart note
(See next page for more details) (See next page for more details)
Week 2: Raise Big Week 4: Your Finish Line Moment
Share your JustGiving page Share a photo that sums
with 5 new people up your challenge
(See next page for more details) (See next page for more details)
#MyMarathon
6Weekly
challenges
Week 1 Run Red
This is your first challenge of the month and we’re starting with
a splash of colour. So pull up your red socks, don a red t-shirt or
stand out in a pair of red shorts and run red for the BHF.
Week 2 Raise Big
MyMarathon isn’t just about running the miles, it’s raising
as much as you can for life saving research. So in your third
week, share your JustGiving page with five new people and
ask them to help you reach your goal.
Week 3 Follow Your Heart
It’s likely you have a personal reason for taking part in
MyMarathon. So in your second week, fill in the heart note on
page 17 and share a photo of you wearing it on social media.
Or, if you’re feeling creative, get the glitter out to make your own!
Week 4 Your Finish Line Moment
Celebrate the end of your MyMarathon challenge by sharing your
finish line moment! Whether it’s a selfie of your final run, or your
miles ticking over to 26.2 on your running app, we want to see!
Don’t forget to tag us on social media too!
Use our hashtag #MyMarathon
@TheBHF @the_bhf
#MyMarathon
7Power
cards
Use these cards to feel empowered throughout June.
Cut them out and stick them up on walls, mirrors or even
your muddy trainers. Wherever best to get you in the
MyMarathon mindset!
Keep Raise your
game for
going research
My miles Look how
far I’ve
matter come
#MyMarathon
8I can Tomorrow
do this is a new day
Keep Sweating
it out to
going save lives
Beating
heartbreak, Dig deep for
one blister at donations
a time
#MyMarathon
9Re-
energise.
#MyMarathon
10Fuel your
miles Fire up those
thighs to fund !
rch
life saving resea
Before you run
Just like a car, your body needs fuel to move. So before you head
out, make sure you eat something. As a rule of the thumb, wait at
least 30 minutes after you’ve eaten a snack before you run, and a
minimum of 2 hours after a bigger meal.
Focus on carbs
Carbohydrates provide a slow and steady source of energy that
will give you stamina to get through each run. Try to choose nutrition-
rich foods like porridge, whole grain bread, brown rice and bananas!
Don’t forget protein
Protein is crucial for muscle repair and can help boost recovery
after a run. To get the full benefits, nutritionists recommend getting
10-20 grams of protein within 30 minutes of a run. Chicken, eggs,
salmon, yoghurt and peanut butter are all good options.
Stay hydrated
It’s vital to stay hydrated when you run, especially if it’s sunny, so
make sure you drink water before you head out and take a bottle
with you. You also lose fluids when you sweat, so remember to
rehydrate after your run too.
Avoid tummy troubles
Runner’s stomach is a common complaint and usually consists of
abdominal cramping and a strong urge to use the bathroom. To
avoid it, try and give yourself enough time to digest food and
drink before running, and lay off irritants like caffeine, spicy food
and alcohol.
#MyMarathon
11Mindful Chef is
offering a fantastic
introductory offer to
Try this celebrate the launch.
For £10 off your first and
recipe
second box use the code
BHF10X2 at checkout.
mindfulchef.com
Offer valid until further
notice.
We’ve launched an exciting new partnership with Mindful
Chef to keep your heart healthy. To mark the launch,
Mindful Chef introduced a new range of recipes chosen
by BHF dietitians. So why not give this delicious dish a try
during MyMarathon!
Spanish cod with chickpeas and roasted peppers
Category: Main meal Serves: 2 Prep time: 5 minutes Cooking time: 20 minutes
• 1 lemon
3 Meanwhile, drain the chickpeas.
• 2 x 150g cod fillets (skin on) Roughly chop or crush the garlic.
• 1 400g tin of chickpeas Thinly slice the yellow pepper and the
(240g drained weight) roasted red pepper. Roughly chop the
parsley leaves.
• 2 garlic cloves
• 1 yellow pepper
4 Heat a large pan with 1 tbsp oil on a
• 1 roasted red pepper medium heat and cook the garlic and
the yellow pepper for 3 minutes.
(either roasted in the oven or from a jar)
• 1 handful of flat-leaf parsley
5 Then add the chickpeas, roasted red
• 1 tsp smoked paprika pepper, smoked paprika, sundried
tomato paste, half of the chopped
• 40g baby spinach
parsley and 2 tbsp water to the pan
• 2 tbsp Belazu sundried tomato paste and cook for 5 minutes. Then stir in
• 40g baby spinach the spinach and cook for a further
2 minutes until wilted. Season with
1 Preheat the oven to 180C /gas 4.
black pepper.
2 Zest the lemon. Place each cod
6 Spoon the chickpeas and roasted
fillet on a piece of foil or parchment
peppers into two warm bowls and
paper. Drizzle the cod fillets with the
top with the cod. Sprinkle over the
juice from half the lemon and 1 tbsp
remaining chopped parsley and
oil, sprinkle over the lemon zest and
serve with the remaining half lemon,
season with black pepper. Wrap up
cut into wedges.
into parcels and place on a baking
tray in the oven for 12-15 minutes Nutritional information
until cooked through. Each portion contains
Energy Carbo- Fibre Sugars Fat Saturates Salt
2180kj hydrate 11.2g 8.3g 24g 2.6g 0.94g
521kcal 49g Low High Low Low
26% 18% 37% 9% 34% 13% 16%
#MyMarathon
% = an adult’s reference intake
12Check in
with you
Breathe
It’s easy to fall into a shallow breathing pattern
when we run, but this slows down the delivery of oxygen to
parts of the body that need it. So next time you head out, focus on
taking deeper breaths and fill your lungs with air. See if you notice
a difference in how you feel.
Yoga
Doing the same stretches after a run can become a bit monotonous,
so try some yoga instead! Yoga is a great way to relieve stress, reduce
anxiety and improve flexibility. Not only will your legs thank you in the
morning, but your mind will too.
Meditate
Meditation has long been recognised as an effective way to
manage stress, calm the mind and improve focus. And the
good news is, you can do it while running too. On your next run,
focus on the sights, sounds and sensations to practise bringing
awareness to your body.
Sleep
The body needs time to rest and repair after running, especially
if you’ve pushed yourself. So try to get at least 7-9 hours of sleep
every night, and if you find it difficult to drift off, try reading and
relaxation exercises or limit screen time before bed.
You don’t have to
run fast to fund
life saving research!
#MyMarathon
13Raise
money.
#MyMarathon
14Kickstart your
fundraising
Here are some tips to help you reach your goal and
raise as much as possible for pioneering research.
Upload a photo
When friends and family visit your JustGiving page, greet them with
a photo and continue to upload snaps before, during and after
MyMarathon. You can raise up to 82% more with a profile picture
Tell your story
Great fundraising is about telling great stories. Perhaps you’ve
been personally affected by heart and circulatory diseases, or
someone you love has, so let people know why you’re taking part.
Set a target
Working towards a goal is an excellent way to stay
motivated. Post things like ‘Just £50 to go until I reach
my target’ to remind people to donate.
Share updates
There will be moments when the storm
clouds open, moments when you slip in mud
and moments when you spot a rainbow.
Share these updates and ask for donations
at the same time.
#MyMarathon
15Talk about impact
Tell your friends, family and colleagues why they should donate.
Keep an eye on the MyMarathon Facebook group for information
on the impact of your fundraising and the life saving research you
are helping to support.
Say thank you
Remember to thank the people who donated and let them know
how grateful you are for their support. Who knows, it may convince
them to get involved in MyMarathon in the future.
Tag us! #MyMarathon
Don’t forget to tag the BHF in your MyMarathon photos and
use #MyMarathon! You can find us on Twitter (@TheBHF),
Instagram (@the_bhf) and we’d love to see your photos in the
Facebook group too!
#MyMarathon
16Heart
note
MyMarathon is no easy feat and
it’s likely you’ve got a good reason to
brave the miles. So cut out this heart note,
fasten it to your vest or t-shirt and remind yourself
who or what you’re running for!
I’m taking on
MyMarathon because...
#MyMarathon
17Your
rewards
We’d like to say a huge thank you to all
of our MyMarathoners for smashing out
the miles to raise money, so here’s how
you’ll be rewarded:
Raise £150
Raise £50 or more
or more
Raise £20 You’ll receive a
or more And you’ll receive bespoke MyMarathon
medal and be in with
a bespoke
And you’ll receive MyMarathon medal a chance to win your
a MyMarathon pin to keep forever very own Fitbit
badge, new
for 2021
#MyMarathon
18Pay in your
money
JustGiving
When you set up a fundraising page with JustGiving the
money people donate will come straight to us from JustGiving.
On our website
You can pay in any other donations online at bhf.org.uk/payin and send
us your sponsorship forms in the post.
Over the phone
You can pay in the money using your debit or credit card by calling 0300 330 3322.
Lines are open Monday – Friday, 9am to 5pm.
By post
Make your cheque payable to ‘British Heart Foundation’ and send to:
British Heart Foundation, 2300 The Crescent, Birmingham, B37 7YE
Don’t forget to mention your fundraising activity (MyMarathon) and include a paying-in
form and your donation form that you can download from our website.
#MyMarathon
19Thank
you!
Over 3,000 families in the UK lose a loved So whether you walk it, run it, break
one to heart and circulatory diseases each up the miles across the month or
week. But despite the shocking statistics, smash them out in one, you can
research into the world’s biggest killers feel proud knowing you’re paving
remains underfunded — and we need your the way to a brighter future.
help to close that gap. A world free from the heartbreak
and conditions like heart
Signing up to MyMarathon is more than disease, stroke and
smashing out the miles or wearing fancy vascular dementia.
fitness gear. It’s taking steps to get vital
funding to the scientists that need it. It’s
going the distance to help them discover
desperately needed treatments and cures.
Good luck!
#MyMarathon
20bhf.org.uk Heart transplants. Clot busting drugs. Pacemakers. Breakthroughs born from visionary medical research. Research you fund with your donations. Heart and circulatory diseases kill 1 in 4 people in the UK. They cause heartbreak on every street. But if research can invent machines to restart hearts, fix arteries in newborn babies, build tiny devices to correct heartbeats, and give someone a heart they weren’t born with – imagine what’s next. We fund research into all heart and circulatory diseases and their risk factors. Heart attacks, heart failure, stroke, vascular dementia, diabetes and many more. All connected, all under our microscope. Our research is the promise of future prevention, cures and treatments. The promise to protect the people we love. Our children. Our parents. Our brothers. Our sisters. Our grandparents. Our closest friends. You and the British Heart Foundation. Together, we will beat heartbreak forever. Beat heartbreak forever. © British Heart Foundation 2021, a registered charity in England and Wales (225971) and Scotland (SC039426)
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