Cancer Research UK is inviting people to take part in Race for Life in Harrogate on Sunday, July 10.

Women, men and children can choose to enter 3k, 5k and 10k events in the town that all start from The Stray.

There is also a chance to take part in obstacle courses Pretty Muddy and Pretty Muddy Kids.

Race for Life was cancelled in 2020 due to covid but returned to Harrogate in September last year.

Money raised from the event helps scientists find new ways to prevent, diagnose and treat cancer.

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Siobhan Byrne, Race for Life spokesperson for Harrogate, said:

“Our Race for Life events are open to all. For some people, the Race for Life is literally a walk in the park. Slow and steady still wins. For others, it’s a jog. Others may opt to push themselves harder, taking up the challenge of the 10k distance and even pushing for a new personal best time.

“But what is for certain is we’re looking forward to welcoming people of all ages and abilities. Race for Life Harrogate will be fun, emotional, colourful, uplifting and an unforgettable event this year.”  

Anyone who signs up between Monday April 4 and Monday April 18 can claim a 30% off the entry fee as part of a special sale by using the code EASTER30.

Besides the entry fee, competitors will be asked for £50 minimum sponsorship.

To sign up, visit raceforlife.org.

We have been bathed in glorious sunshine this week and it feels amazing to get outside and feel the sun on our skin again.

While our sunny disposition may change with the weather, it’s always good to make the most of it while you can – and that includes exercising outdoors.

Because, let’s face it, the treadmill and weights areas just don’t have the same appeal when it’s warm outside.

If you’ve only ever really worked out at a gym, however, you might be wondering how to make your sweat session an al fresco experience.

From wild swimming and cycling to bootcamps and running, here are six outdoor workouts across the Harrogate district to get you out in the sunshine this spring and summer:

Outdoor fitness sessions with Set the Tone Fitness – Ripon and Knaresborough

A Set the Tone outdoor fitness session.

Head fitness coach Stu Clark and his team run outdoor sessions across Ripon and Knaresborough.

You can expect a mixture of cardio and non-cardio exercises and activities, along with fun warm-ups, team and pair work, accompanied by some “excellent tunes”.

The sessions are suitable for all levels of fitness.

Stu said:

“There’s nothing better than breathing in the fresh air and feeling the sun on your back while you’re doing squats or a one-minute plank.

“It makes you feel alive. There’s something about being in amongst nature and hearing those sounds that brings peace and calm.

“You can forget your other pressures and focus on enjoying the outdoors – even if that involves getting a bit of a sweat on and doing more star jumps than you thought possible.

“The sessions and are great fun. After all, laughter is great for your stress levels and may lower blood pressure.”

Parkrun – Harrogate, Knaresborough and Ripon

A parkrun in Harrogate from 2015.

Parkrun sees runners of all abilities take part in a 5km run every Saturday morning.

It holds three events in the Harrogate district: on The Stray in Harrogate, at Conyngham Hall in Knaresborough and at Fountains Abbey in Ripon.

It offers an opportunity for all the local community, regardless of age or gender, to come together on a regular basis to enjoy the beautiful green spaces and get physically active at the same time – and best of all, it’s free!

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Wild swimming – various locations

Ben Pitts tests the waters at Janet’s Foss in Malhamdale.

Wild – or outdoor – swimming has enjoyed increased popularity in recent years, with more and more people even braving the elements and swimming throughout the seasons.

If winter swimming sounds a little on the chilly side, then luckily late spring and early summer is a more favourable time to start.

Wild swimmer Ben Pitts, from Harrogate, said:

“I started back in 2019 with a friend from work. For some reason we decided November would be a great time to start, so there was actually frost in the shaded part around the lake. I’m pretty sure we were only in there for a minute, but that was long enough.

“I wanted to get into it after reading about the benefits of it in one of Ross Edgley’s books.

“The mental clarity you get from being in the cold and the rush of energy once you’re out are fantastic, so it’s not hard to see why more people are getting into it with everything that has been going on. It also increases your white blood cell count, which helps your immune system.”

Swimming outdoors is a great way to stay fit and connect with nature, but some basic safety precautions must be taken.

When it comes to locations, a good place to start is here.

Cycling with The Personal Cyclist, Harrogate area

Head outside on a bike with confidence – even if you don’t know where to start.

If you’re anything like me and you love the idea of heading out on a bike, but have no idea where to start, The Personal Cyclist offers cycling confidence coaching and personalised guided cycling tours in and around Harrogate.

Founder Kate Auld said:

“Cycling outdoors with the wind in your hair is one of the best ways to see the world, get close to nature and get a cracking workout in the process.

“You can’t check your phone and just ‘switch off’, you have to really engage with your surroundings and that’s what makes it magic.

“Often people who haven’t ridden for years just need a little extra support to cycle safely and socially. It’s a myth that you need to have all the gear (or go fast) to reap the benefits of cycling outside.”

Ready Steady Mums walking group – Harrogate

Ready Steady Mums brings new parents together once a week to walk together.

In Harrogate, simply going for a weekly walk around The Stray has been a lifeline for dozens of new parents, who bring their babies along to get out of the house and make friends at what can be a very isolating time.

Formed in 2016, the volunteer-run group offers “friendship, support, cake, fresh air and fitness” and meets at St Mark’s Church, just off Leeds Road, at 10am every Friday.

It is free to attend and there is no need to book. I’ve heard amazing things about the homemade cakes!

Bootcamps with Lauren Randall Fitness – Harrogate

Bootcampers get stuck in at “The Ranch”, just outside Pannal.

Personal trainer Lauren coaches at the biggest outdoor gym space in the area, just outside Pannal, complete with a full gym rig and plenty of kit – perfect for adult PE.

Sessions at “The Ranch” are 45 minutes and focus on everything from weight lifting technique to cardio endurance to sport specific training, catering for all levels of fitness.

Lauren said:

“Research continues to prove that being outdoors and around nature improves mental health, lowers blood pressure, improves mood and relieves stress.

“Combine that with the endorphin release and plethora of benefits of exercising and you can’t go wrong.

“The winter weather can make it more challenging to get outside, but you’ll soon notice a surge in outdoor activities and better moods.”

Ripon Runners made up for lost time when the Lightwater Valley 10k returned at the weekend after two years off because of covid.

Ted Leahy completed the testing course in 35 minutes and 43 seconds to win the men’s open race, 19 seconds ahead of Ripon Runners clubmate Jamie Baker.

Jamie was outright second in the race and also won the men’s seniors event in a time of 36.02, almost five and a half minutes ahead of the second-placed senior runner.

Ted Leahy, winner of the men’s race and Emily Abbey, who won the women’s race

Other winners from the club, included Ian Harrison in the male veterans 40 race and Lenny Lennox who was the first male veteran over 60 to cross the finishing line.

The outright winner of the women’s race was Emily Abbey of Swaledale Runners in a time of 44 minutes and.37 seconds.

Morag McDowall and Lucy Philpott capped an outstanding day for Ripon Runners by winning the female veterans 55-years old and female veterans seniors categories respectively.

A total of 136 runners completed the race and many more, including junior runners, took part in the 3k event.

The other winner was North Stainley Primary School, which raised much-needed funds from the entry fees paid by runners.

The annual race, over an undulating multi-terrain route, is organised by the charity Friends of North Stainley School and covers a course that  passes through the Lightwater estate and the surrounding countryside.

Money raised contributes towards the cost of school trips, technology for pupils, music lessons and sporting activities.

North Stainley Primary School opened in 1871 and is still based in its original building, close to the village church of St Mary’s.

All photographs provided by Tyler Parker Photography.

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Rudding Park Hotel in Harrogate is launching a 10km multi-terrain race to raise money for the Queen’s platinum jubilee initiative to plant more trees.

The Rudding ParkRace, as it will be known, will take participants through 300 acres of parkland.

Profits from the race will be donated to The Queen’s Green Canopy, an initiative that encourages people to plant a tree in honour of the jubilee.

The race will be held on Tuesday, May 10 and the 18th century hotel will act as a backdrop for the finish line.

Simon Mackaness, owner of Rudding Park, said:

A school in Harrogate is to honour a former pupil who became the first woman to run a mile in under five minutes.

Diane Leather, who attended Harrogate Ladies’ College, made history on May 29 1954 in Birmingham when she ran a mile in 4 minutes and 59.6 seconds.

She only received a fraction of the acclaim given to Roger Bannister when he ran the first sub-four-minute mile 23 days earlier.

Her former school plans to establish an award for promising female runners in recognition of her extraordinary feat.

Sylvia Brett, the principal of the college, said:

“Diane was a pioneer and an amazing athlete. We’re determined her legacy for female athletes won’t be forgotten, and we hope the new award will help others achieve their dreams.”

The school intends to establish the award for athletes as part of its annual Speech Day.

Inspired by the Olympics

Staffordshire-born Diane attended Harrogate Ladies’ College between 1943 and 1951 and enjoyed all sports, particularly netball and lacrosse, but her running ability marked her out from a young age.

She trained as a chemist and joined her local athletics club, Birchfield Harriers, after watching the Helsinki Olympics in 1952.

The following year she set a women’s ‘best’ for running a mile in 5 minutes and 2.6 seconds. After she broke the record she recorded another two sub-five-minute miles by running 4 minutes 50.8 seconds and 4 minutes 45 second.

It wasn’t for another 13 years until after she set the ‘best’ time that the International Amateur Athletics Federation, now known as World Athletics, recognised women’s world records for the mile. Unfounded medical concerns meant women were banned from the Olympic marathon until 1984 and only began ski jumping at the Winter Olympics in 2014.

Even the most dedicated fitness enthusiasts can have a tough time in winter.

Cold days and long nights make it hard to get out of bed, let alone get the body moving, but there are some simple ways to stay motivated and train smart when the cold weather hits.

“The goal is to remove as many obstacles as possible and make small changes that can make staying active easier until the warmer weather returns. At this time of year, exercise can also help to cope with seasonal depression.”

Here are Liv’s top training and wellbeing tips to keep you going in winter:

1. Layer up

When you train outside in cold weather, it’s really important to wear the correct clothing to stop you overheating or getting too cold.

We aren’t always great at dressing for the weather when it comes to training in this country. If you are too cold your muscles will seize up and you can injure yourself, but then if you get too warm that obviously isn’t great either.

So for example if you go running, I would recommend breaking it down to a fitted base-layer. Then you want a nice cosy mid-layer, which you want to be still quite fitted so it locks in the heat, but is still breathable. Then finally you want an outer-layer, which is water resistant but still light and breathable. You can then take it off if you are too hot and put it back on when you get cold. Layering is essential.

2. Stay safe

Wear reflective or bright coloured clothing when you train in the dark. Don’t wear black. Even just a hint of brightness would be better than a dark colour. For example wear a hat or headband that would stand out. Or gloves and trainers which are reflective.

3. Keep nourishing your body

It’s so easy in winter, with the dark, cold nights and mornings to just stuff your face with any old rubbish. But try nourish and fuel your body as much as possible. So for example go for something warming that will keep you full for longer, like porridge or overnight oats.

Also make sure you get your Vitamin D in, which we get from sunlight and obviously lack in this country in the winter months. So this could be in a supplement or from another source of food or drink. Also remember to stay hydrated, which can be easy to forget when the weather is colder.

4. Keep moving

In winter it’s so easy just to hibernate and think oh I’ll just wait for summer. But the best thing you can do for your health – both physically and mentally – is to keep on moving.

So when it’s cold, layer up, get yourself outside. Fresh air is always good for you no matter what the weather is like. Go for a run or a walk – even just 20 minutes will do you the world of good. You don’t have to exercise for hours, even if you just do 10 minutes of something, it’s better than just vegging out on the sofa in front of Netflix. It’s 10 minutes more than you would have done and once you have, I guarantee you will feel better as a result.

5. Make time for you

In winter it can feel harder to fit in training. It is often a busy time of year in the run-up to Christmas and life can get a bit crazy. Your exercise regime can soon end up being put to the back of the queue. When you get home after a busy day at work and it’s dark and cold, it’s difficult to motivate yourself. Equally it’s tougher getting out of bed on dark mornings.

But then we aren’t necessarily doing the things that make us feel good. So it’s about making sure you still make some time to prioritise yourself.

Don’t be afraid to take some time to step back from training if you need to, but use your time wisely.

Even if you don’t feel like training, rather than just getting home and binging on chocolate in front of the TV, get your coat on, get warm and go outside and see your friends for a hot chocolate instead. Make that time for you.

Liv’s top 3 Sweaty Betty winter picks for outdoor training

1. Glisten Seamless Long Sleeve Top

In winter it’s all about layers and I love this top. It keeps you warm but it’s still breathable. It’s made from natural bamboo and it has antibacterial properties so you don’t smell sweaty after you train.

2. Pathfinder Packable Gilet

I like it because it’s very lightweight but still warm – made with recycled feather down – and you can pack it away. It comes with a little bag, like a bumbag, so you can roll it up. You obviously can’t tie it around your waist if you get too hot while you’re out running, but you can put it in the little bag. Perfect for that layering!

3. Power Boost Reflective Workout Zip Through and Power High-Waisted Reflective Gym Leggings

They are breathable and have sweat-wicking, as well as being made with four-way stretch fabric. So they are fitted and still give you shape, but you can move really freely. What I really like about them is they are reflective. So there is that safety aspect for the darker nights.

• Sweaty Betty will be taking over the F45 Harrogate studio on Saturday, October 23 at 10am. To join in with a free functional training session featuring a live DJ and a Heck BBQ, click here to book.

A 10 kilometre race and fun run that raise money for a Harrogate district primary school is set to return this month.

The event, which was founded by race director Rebecca Owen, is called Beck Busters and helps Bishop Monkton Church of England Primary School.

It hopes to generate £10,000 to get an all-weather track for the school field that children can use all year round.

Beck Busters didn’t take place last year because of lockdown restrictions but will return on September 19 for a fourth time.

Nina Swainston, one of the organisers, said:

“It’s a big local community event, anyone of all ages can take part.”

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Ms Swainston said runners were still welcome to enter. There are currently about 20 spaces for children out of a maximum entry of 150 and about 110 adult spaces out of a maximum entry of 330.

Entry costs £5 for children and £18 for adults (£16 for members of a running club).

The Beck Buster run is 10 kilometres, while the fun run is two kilometres.

Participants from clubs such as Ripon Runners and Harrogate Harriers have taken part.

In past years, the fundraiser has allowed the school to afford iPads for children, as well as save towards creating an all-weather track.

For more information see the Beck Busters website.

More than 600 people entered the inaugural Dalesman Triathlon on Sunday, which started and finished at Ripon racecourse.

Triathlons consist of a swim, followed by a cycle ride and run.

There were three different distances, the main one being the full Dalesman, which consisted of a 2.4 mile swim in the lake at Ripon racecourse followed by a 112-mile cycle route in Masham, Dallow Moor and Brimham Rocks and a 26-mile marathon run that returned to Ripon.

The full Dalesman started at 6am and final competitor finished in darkness at 10.30pm. Henry Sleight won in a time of nine hours and 53 minutes.

Event organiser Rob Wilkins, who lives near Ripon, said it was a successful but exhausting day and he hoped it would return next year.

Keen runner, the Rt. Revd Dr Helen-Ann Hartley, the Bishop of Ripon, was among those who answered a call for volunteer marshals put out by Ripon Runners club, of which she is a member.

Dr Hartley said:

“It was a terrific event, and great for the region to attract nationwide competitors.

“In addition, it highlighted the sporting attractiveness of Ripon and its surrounding communities.  It was great fun to be a marshal and I am full of admiration for all those taking part.”

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The number of people I’ve seen out running in this current heatwave, both at the peak of the day and without a water bottle, is frankly more than a little alarming.

Running in near 30°C heat (feels like way more when you take into account irradiated ground heat) can be risky, especially when you are not used to it. It is easy to become dehydrated and overheated, which can lead to excessive sweating, headaches, nausea, tiredness, dizziness and muscle cramps.

You’ll likely stop running well, and may even find you are not able to run at the same pace or cover the same distance as you might run in milder temperatures.

My 22-year-old son is fit as a butcher’s dog (though as a vegetarian I don’t think he’ll much appreciate that comparison!) and ran the Virtual Virgin Money London Marathon around Harrogate alongside me in the autumn.

He returned from a late afternoon run last week with a severe headache and nausea and had to go and lie down in a darkened room for several hours. He still felt out of sorts the next morning. It’s likely he hadn’t modified his pace to allow for the heat and despite having a bottle of water with him, simply hadn’t rehydrated enough, even for a relatively short 7km run.

The rule of thumb is to steer clear of running in heat if you are a young child, pregnant or elderly as the risks are obviously greater. However, there are some potentially serious risks whatever your age or fitness, especially when doing endurance runs.

Serious consequences

Having witnessed healthy young people collapsing before the finish line whilst running races in the heat and humidity of Singapore, I’ve seen firsthand the toll pushing yourself regardless in extreme temperatures can have on the body, when running for a long time and not getting the right fluid intake balance.

In many cases these are runners who have most likely trained in different conditions. Whilst running London in April 2018, its hottest race on record, I witnessed many people collapsing because they weren’t used to training in such high temperatures.

The facts are simple; there can be serious health consequences to exercising in hot weather — regardless of activity, length of time or distance — such as heat exhaustion and heat stroke.

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I recall finishing my second London Marathon (not a particularly hot one) shortly after a young lad collapsed crossing the finish line. He was surrounded by medics. Sadly this young man died, apparently due to flooding his body with too much water after opting to not take onboard any energy drinks or packs during the race.

It’s a fine balance, but one you must follow if you are going to train for any kind of endurance run and stay safe. Be it heat or distance, or with some races, like those in the Sahara, a combination of both.

If you are going to run in extreme temperatures, and let’s face it we don’t get a whole lot of practice in North Yorkshire, listen to your body and take sensible precautions to avoid getting overheated, even if you are just going out for half an hour.

Takeaway message

✔ Drink plenty of fluids to stay hydrated, but don’t overdo it. Take small sips regularly.
✔ Avoid running in the heat of the day (between 11am and 3pm), dress light and ensure you wear breathable clothing to help regulate your body temperature.
✔ Slow down. Don’t try to run at your normal pace.

✔ Give yourself a chance to acclimatise to the temperature, usually a couple of weeks. Until then slow your pace!

REMEMBER… it really does come down to laziness where carrying a small bottle of water is concerned! Don’t be daft, be sensible, take a bottle and rehydrate as you run!

Sam Blakey is an international personal trainer working across the UK. She also has clients in the US, Singapore, Thailand and South Africa and ran a successful fitness company in Singapore before moving to Harrogate four years ago. She describes herself as a reluctant runner, who took up marathon running just before turning 40 to escape her five kids; she has since run eight marathons on three continents and completed several half marathons.

This year the Harrogate Harriers will use money raised to support the cardiac unit at Leeds General Infirmary, which saved the life of club member Rob Athey.

Mr Athey, 48, who lives in Harrogate, survived an alarming chain of events that started with a grazed knee last autumn and resulted in life-saving heart surgery and a two-month hospital stay.

He said:

“I do a lot of off-road running so I picked up a graze on my knee, which caused me to contract a blood infection called endocarditis. That took over my body and damaged my heart valve. Some of the heart valve came away, causing a blood clot, and then I suffered a stroke on the back of that.

“Then it came to light that I needed open-heart surgery to actually replace the heart valve.

“I got tested positive for covid as well, which meant that when they performed the open-heart surgery – because they have to stop your heart to work on it – it was touch and go. Basically, they actually saved my life.”

Harrogate Harriers club member Rob Athey. He will run this summer’s 10k event to raise funds for LGI’s cardiac unit.

Mr Athey, who went back to work for Lloyds Banking Group in March, added:

“It’s life-changing. Life will never be the same again, but I’m so grateful for LGI for treating me. The NHS are fantastic, Harrogate ambulance service were fantastic in getting me there for all my procedures that I needed.

“I’m now recovering and I’m back trying to do a bit of running, although I can’t do too much. Because I’m a member of Harrogate Harriers I’d like to raise money for the cardiac unit at the LGI and (club chair Adam Prentis) said ‘yes, fantastic, we’d love to support that cause’.”

He has been running 5k distances as part of his training and is aiming to get around the 10k route in an hour – but insisted that his main motivation was completing the course and raising money.

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The undulating route in the Crimple Valley, south-east of the town, will start and finish at Harrogate Sports and Fitness Centre, next to the Great Yorkshire Showground. Although it is described as multi-terrain, 70% of the single lap is on roads.

Runners on the Run Harrogate 10k course through the Crimple Valley in 2019. Photo: Dan Oxtoby Photography

So far the 10k event is only at half capacity, with 428 places out of 1,000 still up for grabs. The entry fee is £17 for UK athletics club members and £19 for non-members.