How to taper for a half marathon

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You’ve signed up for the JCP Swansea Half Marathon and race day is fast approaching so now is the time to start thinking about tapering.

What is a half marathon taper?

Tapering for a half marathon occurs in the weeks leading up to the race. This is when you start to reduce the miles and allow your body to have some rest. It is important you allow this rest but try not to lose the training fitness you’ve gained during the weeks leading up to now. You need to find the right balance where your runs get shorter and easier but not too easy and short! It is important you take tapering seriously as studies have shown it can improve your performance, and we all want that!!

How long should your taper be?

There is a lot to consider when planning how long to taper for leading up to race day. Different race distances usually require different tapering lengths, so for a half marathon 1 – 2 weeks before the event is usually enough time to give you the rest you need before the big day! You want to make sure all your best running is put into the race day and not training leading up to the event.

During your tapering period, you want to be reducing the intensity by about 50-60% during race week. Gradually reduce your training, incorporating shorter runs during race week as this will help avoid injury leading up to the event. Also, you do not want to change too much with your diet as you need to increase the glycogen (carbohydrate) stores ready to fuel you on race day. Try to keep your meal plans similar to what they were during training and keep them healthy!

Run at your race pace over shorter distances

It’s important to maintain your race pace when you’re tapering. Even when you’re running shorter distances, run at your comfortable race day pace to allow you to tune into what it will feel like. You don’t want to be backtracking on the pace you have maintained throughout your training, so your legs are ready for that 13.1 miles!

Don’t overdo it!!

The number one thing you DO NOT want to be doing race week is overdoing it. Do not try to cram weeks of training into one just to get those extra miles in. It won’t be worth it, and you’ll risk injury occurring and you won’t end up running the event at all. Your body won’t adapt in time now, and whatever training you have done will push you through that race.

It takes time to figure out what tapering style suits you and this may take a couple of races to perfect and help you find the best way to prepare for the week leading up to the event. Don’t overdo it, enjoy the race and good luck!!

Nation Radio Become Official Media Partner

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Nation Radio

Nation Radio

We are proud to announce that Nation Radio will be our media partner for our 2022 events, including the JCP Swansea Half Marathon that will take place on Sunday the 12th of June.

The team are excited to work with Nation Radio for the event, being the home of great music and up-to-date news for Wales. Nation Radio will keep you up to date on all the news about the event leading up to race day, the all-important traffic updates and what you can expect on the day.

David Martin-Jewell, managing director of Front Runner Events said:

“It’s great to be working with the team at Nation Radio for all our events this year. They have been involved with our sister race at the Cardiff Metropolitan University Cardiff 10K and 2k Fun Run for several years and we look forward to developing our partnership with them for our upcoming events.”

Runners will find Nation Radio presenting live at the JCP Swansea Half Marathon and gearing up the thousands of participants as they take to the course along the beautiful Swansea Bay.

Neil Greenslade, Group Programme Director of Nation Radio said:

“We are proud to be working with Front Runner Events and look forward to getting all the athletes, fun runners and charity fundraisers warmed up to #RunSwansea next month. As the official media partner, we’re excited to be supporting such a fantastic event for the community in Wales!”

Make sure you’re tuning into Nation Radio or download the Nation Player app free from the app store leading up to race day to get you ready and motivated for the JCP Swansea Half Marathon event. To find out more about the Front Runner Events, their partnerships or to register your place at any of their events, including the JCP Swansea Half Marathon go to: www.frontrunnerevents.co.uk

Nathaniel Cars Lead The Way For Swansea Runners

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Front Runner Events are proud to announce that Nathaniel Cars have become the official vehicle partner for 2022. This means that thousands of runners will be led by the official electric vehicle at the multi-award winning JCP Swansea Half Marathon on Sunday the 12th of June.

The team are extremely excited to be working with Nathaniel Cars who are a family-run business and well-known car dealership in South Wales. Nathaniel Cars have had the privilege of helping more than 30,000 customers with their motoring needs over the past 35 years at their showrooms in Bridgend and Cardiff.

Nathan Griffiths (Nathaniel Cars) & David Marathon-Jewell (Front Runner Events)

David Martin-Jewell of Front Runner Events said:

“It is wonderful to be working with Nathanial Cars across our events this year. The team at Nathaniel are a wonderful bunch of people, who like us, put people at the heart of everything they do. We look forward to building an exciting partnership going forward and can’t wait to see the official vehicle at the start line of the JCP Swansea Half Marathon, leading runners on to achieving an electrifying performance on race day!”

Lead Car Sponsored by Nathanial Cars situated at Swansea Arena

Building up to race day, you may well spot the official branded MG5 SW vehicle around Wales as well as leading the JCP Swansea Half Marathon this year. If you do, we’d love to hear from you. Take a selfie, and tag us on social media @frontrunnerevents @NathanielMGCardiff

To find out more about the Front Runner Events, their partnerships or race series go to: www.frontrunnerevents.co.uk

Top Tips to Keep Fit & Stay Safe this Winter

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The JCP Swansea Half Marathon may have crossed the finish line last month, but runners are being reminded that their fitness needn’t suffer this winter. Despite the colder climate and shorter days, keeping up training throughout the year can improve your health and give you the boost of energy you may need. But staying safe and being careful is a must for runners during the darker months!

Brake’s Road Safety Week campaign began this week and runners are being urged to take sensible measures to avoid injury by cars, bikes or scooters. To help, we’ve put together a few tips for you:

  • Make sure traffic can see you by wearing reflective gear
  • Run in a safe, well-lit area with a wide path
  • Plan your route and tell people where you are going and when you expect to be back
  • Wear a head or chest torch just in case you need it
  • Be aware that wearing headphones could make you unable to hear any approaching hazard
  • Go with a running buddy if possible

David Martin Jewell of Front Runner Events (the organisers of the JCP Swansea Half Marathon), said: “Many runners will be hitting the streets in the winter months to keep their fitness levels up and it is important to make sure safety is a top priority. Even a relatively small injury can impact your running schedule, so it is important to warm up carefully and be safety conscious by taking the steps mentioned. The theme of National Road Safety Week is ‘be a road safety hero’ and this is a handy reminder of the part we play as drivers and cyclists, too, to look out for each other’s welfare.”

Kirsty Meech, an avid runner and Associate Solicitor at JCP Solicitors, said: “Of course it is important to do whatever you can to avoid injury. A&E departments are particularly stretched in the winter and aside from the fact that nobody wants to have to deal with an injury, it is important not to put any extra strain on the NHS.”

For details about how you can get involved in Brake’s Road Safety Week, click here.

JCP Solicitors Pledges Sponsorship Support For the Swansea Half Marathon In 2022

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After the runaway success of the 2021 JCP Swansea Half Marathon, the event’s headline partner, JCP Solicitors, has pledged its continued sponsorship for next year’s race. The law firm’s backing for the 8th time running means Wales’ favourite summer half marathon will get off to a flying start on Sunday, 12th June 2022.

CEO Hayley Davies of JCP Solicitors with David Martin-Jewell MD of Front Runner Events

Hayley Davies, CEO of JCP Solicitors with David Martin-Jewell, MD of Front Runner Events.

JCP Solicitors, one of the best-known law firms in South Wales, has been the main sponsor of the Swansea Half Marathon since the inaugural event in 2014. Hayley Davies, JCP Director and CEO said:

 

            “We are delighted to continue our relationship with the Swansea Half Marathon and to support an event that brings such a great atmosphere to the city. These past 18 months have been a difficult time for everyone, and events like the JCP Swansea Half Marathon give us all something positive to focus upon and to train for. We always field a JCP team in the Corporate Challenge and it is a real opportunity for bonding and team-building.  We look forward to entering a team in many more Swansea Half Marathons to come in the future.”

 

The event has previously attracted a field of almost 6,000 participants, however, the impact of COVID-19 has affected running events all over the world. David Martin-Jewell, race director said:

 

            “We are so pleased to continue our partnership with JCP Solicitors for what will be their eighth year of sponsorship. There is a wonderful synergy between JCP and Front Runner Events because people are at the core of everything we do. The last eighteen months have been tough, but we are delighted to be back doing what we love – event management. The team and I look forward to working with JCP over the coming months to deliver another amazing event in 2022!”    

 

JCP Solicitors has offices throughout south and west Wales, including in Swansea, Cardiff, Caerphilly, Carmarthen and throughout Pembrokeshire. The firm serves businesses and private clients all over England and Wales, including voluntary sector organisations, high street lenders, and private companies of all sizes.

 

For further information about the JCP Swansea Half Marathon head to the website or follow the marathon on Facebook, Twitter or Instagram.

JCP Corporate Run Team at the start line

JCP Corporate Run Team at the start line

Excitement ran high as the JCP Swansea Half Marathon returned for 2021

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JCP Swansea Half Marathon Winner

There were moments of anticipation, excitement, and joy at this year’s JCP Swansea Half Marathon event. Runners took to the city’s streets to participate in the seventh edition of the race, which is traditionally held in June. They braved the 13.1 miles in slightly cooler conditions which were perfect for running.

After Hayley Davies, CEO of JCP Solicitors, set the runners on their way, she said:

“It was fantastic to see everyone back at the start line and enjoying such a wonderful event for the city. It is always inspiring to see others taking part, whether it’s their first event, a personal challenge, or raising money for charity. Today was an extra special day full of emotions for everyone as it marked the return of the biggest running event for the region.”

The JCP Swansea Half Marathon was last held 28 months ago in June 2019, and last year was set to be the greatest event the organising team had ever staged. Managing Director of Front Runner Events, David Martin-Jewell, said:

“It has been such a challenging time for us as event organisers, but we have pulled out all the stops to ensure that the event could run as smoothly as possible. We are thrilled to have been able to deliver the JCP Swansea Half Marathon and hope that our runners loved being back to experience race day once again!”

The events sector has been one of the most severely affected industries during the last 18 months, so it was important that today’s event was just right for everyone involved. There were some changes as to be expected in a post-Covid-era, with everyone asked to register a negative lateral flow test result before participating. There were also a few changes to the route this year, but it remains one of the flattest half marathon routes in the UK.

Just over 3,000 runners attended the event, which had previously attracted a field of 6,000 from all over the World. Many chose to run virtually this year in their own towns or cities wearing their official race number and were still part of the excitement online.

Wheelchair winner Richie Powell

Wheelchair winner Richie Powell

The elite field remained competitive as always, with wheelchair record holder Richie Powell shaving a few seconds off his record time that was gained in 2016 and finished the race in a staggering 60:54. He was followed by Ron Price in 2nd and Leslie Hampton in 3rd for the wheelchair racers.

Samuel Goodchild of Cornwall AC won 1st place in the men’s race in a time of 1:09:28. 2nd place was taken by David Green of Rugby & Northampton AC, in a time of 1:011:09 and in 3rd place was Michael Roderick of Tri Hard Harriers achieving a time of 1:11:22.

Female winner Sonia Samuels

Female winner Sonia Samuels

The women’s race was equally competitive, and 1st place went to Commonwealth Games and Team GB athlete Sonia Samuels in an impressive 1:14:09. 2nd place went to Georgia Holden Edwards in a time of 1:19:59 and 3rd place went to Hayley Munn of Rugby Northampton AC in 1:20:05.

Also taking part was Welsh TV presenter, endurance adventurer and athlete Lowri Morgan. She’s well-known for presenting Scrum V and the World Rally Championships and an avid runner that’s not afraid of a challenge. This year was the first time Lowri had participated in the JCP Swansea Half Marathon. She commented:

“I love running in Swansea, it’s such a beautiful city with an amazing coastline, so it’s an absolute delight to be finally taking part in the event! I’ve wanted to participate since it first started back in 2014, but with it being staged in the Summer, my training has never allowed me to. It’s been a tough time for everyone these last couple of years, so it feels great to be back at events, and this one is certainly one I’ll aim to be back for next year!”

Hundreds of charity runners took part in the event for good causes, raising awareness and much-needed funds for their chosen charities. Since so many events had been cancelled during the last 18 months, fundraising is still taking place for the event charity partners; Maggie’s Swansea, Cancer Research UK, and Diabetes UK Cymru so runners fundraising pages will remain open for the few weeks yet.

Team spirit was in full flow as seven companies took on the Corporate Challenge. There was some stiff competition as the teams at Matthews & Co, HMT Sancta Maria, Brecon Carreg, Carmarthenshire Actif, Arvato Bertelsmann and Swansea University were unable to beat off the team at JCP Solicitors.

Other keen runners were sporting their club vests or wearing fancy dress, including the very special Captain Beany, who makes an appearance at the race every year!

JCP Swansea Half Marathon Startline

JCP Swansea Half Marathon Startline

David Martin-Jewell added:

“The JCP Swansea Half Marathon is more than just a race it’s about bringing people together to share their challenge and experience. It’s about teamwork, helping the running community achieve their goals in both a mental and physical capacity, providing a platform for charity fundraising and providing volunteering opportunities for people in the city. These are all the reasons we love what we do and hope that we can continue to deliver great events for many years to come.”

The organising team behind the JCP Swansea Half Marathon, Front Runner Events, continues to work tirelessly alongside their trusty team of volunteers, dedicated sector heads and event partners who all help deliver an event Swansea can be proud of. The team continue to work closely with the founding headline sponsors, JCP Solicitors and long-term partners Matthews & Co and HMT Sancta Maria. The event hydration partner remains to be the Welsh favourite Brecon Carreg.

To follow the event pages click on Facebook, Instagram or Twitter and tag us in your social posts #RunSwansea #BeYourBest

COVID Lateral Flow Testing Explained

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COVID testing

COVID testing

For the avoidance of any doubt, we hope to clarify the matter of testing for Covid prior to tomorrows JCP Swansea Half Marathon.

1. Firstly, we are exempt from the Covid Pass scheme.
2. We are strongly recommending that if you are participating you should take a lateral flow test and register that result on the NHS website. You may already do this through your work/educational setting but the tests can be obtained from most pharmacies or at the Race Information point located on St Helen’s RFC, Swansea today between 10am and 3pm.
2. This is also recommended if you have received both vaccines and the booster jab. This is not the PCR test that must be done by the NHS.
3. Once you have registered your result, you will receive a text message/email confirming the test status. If you test positive, please do not attend but book a PCR test online or phone NHS 119. Regardless of how well you may feel.
4. We are asking all runners to follow these rules so that we can monitor and hopefully prevent anyone testing positive from participating, risking harm to themselves and others.
5. If you do not want to take a lateral flow test, this will not exclude you from participating. However, we do want all runners to think of one and other.

We have all been through a torrid time over the last 18 months. We want to try and keep everyone safe. We are playing our part, as all staff/contractors/volunteers must provide a negative result prior to working at the event.

We would very much appreciate it if all runners would do the same.

Front Runner’s Top Tips as you #RunSwansea

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With the 2021 JCP Swansea Half Marathon on the horizon, we wanted to help you prepare for the event this coming Sunday (17th October). Check out our top tips to help you get race ready for when you #RunSwansea.

– No new kit – Make sure you’ve used your running kit in your training runs to avoid any blisters and chaffing.

– Race number – Your race pack will have been sent to you prior to race day. Ensure you bring your race number (the timing chip will be on the back) and safety pins to pin it onto your tee/vest. There will not be a facility to collect a spare race number if you forget yours. Make sure you fill in the medical information on the back of the race number.

– Plan your journey – Make sure you’ve planned your journey to and from the event. This year’s race is an early start, and no late arrivals will be allowed to start the race once all runners have started. Don’t forget to plan your journey away from the event too.

– Nutrition & Hydration – Ensure you’ve had a good breakfast (something you’ve had before your training runs that your body is used to) and that you’ve hydrated well. If you’re running with a hydration pack, make sure you get this ready with the rest of your kit.

– Listen to announcements – The start of the race will be slightly different this year, listen to the announcements in the assembly area at St Helen’s to ensure you don’t miss your start. Always listen to the marshals out on the route, they’re there to help you.

– Start slow – Pace yourself at the start of the race, it’s easy to set off to fast when you’re amongst other runners. Remember how you’ve trained and stick to your race plan.

– Be sensible – If you’re not feeling well, please do not come to the event. There will always be other races.

And remember, DON’T BE A RISKY RUNNER – you must never wear someone else’s race number. You must complete the medical details on the reverse of your race number. If you have a medical condition, we need to be aware of please mark the front of your race number with a red x.

All of the Front Runner Events Team are looking forward to welcoming you to Swansea on Sunday, and whether you’re running your first race, running for charity, or hunting down a personal best, we wish you all the very best of luck. See you on the Start Line!

The 7th edition of the JCP Swansea Half Marathon is Back!

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Swansea will see the return of the much-anticipated race of the year next Sunday as runners will adorn the city’s streets to take part in the JCP Swansea Half Marathon. The event’s seventh edition is being held at 8 am on Sunday 17th October 2021 and will be Wales’ biggest half marathon road race since March 2020.

A staggering 28 months have passed since the event was last hosted in the city. Organisers of the JCP Swansea Half Marathon have gone to extraordinary lengths to ensure the event is delivered safely for all participants despite the additional challenges brought about by the COVID-19 pandemic.

David Martin-Jewell, Race Director, said:

“It has been an extremely difficult time for us as event organisers, but we are very excited to finally be able to deliver our flagship event for Swansea. Whilst we have implemented additional protocols to ensure everyone’s safety at our event, we are keen to make sure that our runners still have a great race day experience.”

“As a team of runners, we know what our participants value and expect on race day. Our experience and involvement in other events across the UK over the last 18 months put us in a good position to deliver a 

quality event that is synonymous with the JCP Swansea Half Marathon.”

As we all have experienced changes in the last 18 months, there are a few to be expected at the event to ensure everyone’s safety. There will be designated hand sanitiser points as well as anti-bacterial wipes and masks available should anyone need them at the start and finish areas. Runner etiquette is encouraged, so giving space and being courteous to others is a must.

Safety first

To help keep people safe, everyone attending the event are strongly recommended to take a lateral flow test within 24 hours before the race start time. Tests can be obtained from your local collection point or pharmacy. Results MUST be negative to attend the event, and all results will need to be submitted to: https://bit.ly/3s2rXKg

Spectators

We all know how important it is to see and hear loved ones cheer runners on, so this year spectators are being asked to head to parts of the course instead of the start or finish zones. This helps avoid congestion in these areas, helps us keep the site sterile for the runners, and the support on the route can help spur runners on when they need it the most.

Reduced touchpoints

To reduce contact and the event’s environmental footprint, runners are encouraged to wear hydration belts/vests on the day. However, if that’s not possible, Brecon Carreg will be providing water at miles 4 and 9.5 (approximately) and the finish, which will be contact-free (collection only) and will be on the course to help recycle all waste generated.

Goody bags
This year, the medal and t-shirt collection will be self-service, but runners needn’t worry as all goodies will be bagged, labelled, and ready as they walk through the finish zone.

Cohort of Runners
Hundreds of runners will participate in this event for good causes, raising awareness and much-needed funds for their chosen charity. With many events being cancelled during COVID-19, charities have suffered tremendously. As a result, many will still be raising funds right up to race day for the event charity partners; Maggie’s Swansea, Cancer Research UK, and Diabetes UK Cymru.

That team spirit won’t be missed this year either, as seven companies take on the Corporate Challenge going head-to-head with reigning winners: JCP Solicitors versus the teams at Matthews & Co, HMT Sancta Maria, Brecon Carreg, Carmarthenshire Actif, Arvato Bertelsmann and Swansea University.

Other keen runners will be supporting their clubs, wearing fancy dress, or even running their very first event! So, this year is set to be something very special to everyone, whatever their reason for taking part!

This also extends beyond the main event, with an elite field that never fails to impress. There’s no secret that some remarkable records have been achieved at the JCP Swansea Half Marathon. The current wheelchair record holder Richie Powell gained his title in 2016 and is yet to be beaten in a time of 61:27. The male record was achieved in 2018 by Matt Clowes of Cardiff AAC in a time of 64:43, and the same year Tracy Barlow of Thames Valley Harriers won the female record in 73:50. 

Tash Smith, Event Manager, said:

“It’s always fantastic to see such a brilliant line-up of elite runners at our events. I hope that this year will be no different and that the event provides the opportunity for everyone to strive for improved times and a highly competitive field.”

The wheelchair race will start at 7.55 am before the main field of runners, who start at 8.00 am. Runners will begin at the assembly area in St Helen’s, where they will then be walked around to the Start area at the Brangwyn Hall. The route takes runners on fully closed roads through the city and along a magnificent six-mile stretch of Swansea Bay towards Mumbles and back.

Hayley Davies, CEO of JCP Solicitor’s added:

“It will be great to see runners enjoying the beautiful Swansea Bay once again as they put in their best performances. The atmosphere on race day is always electric, and I’m sure this year will be even more special.”

Essential Information
To find out more details on key timings of the event, travel, road closures, and route map, an essential Race Day Guide has been produced and can be downloaded HERE

 

 

Road Closures
As a fully closed road event, some road closures will be in place, so residents and visitors are advised to plan their trips in advance. For further details on how it might affect you, CLICK HERE.

Team Behind The Scenes
The organising team behind the JCP Swansea Half Marathon, Front Runner Events, continues to work tirelessly alongside their trusty team of volunteers, dedicated sector heads and event partners who all help deliver an event Swansea can be proud of. Anyone wishing to help out and be part of an event to remember can contact [email protected] to register their interest. The team continue to work closely with the founding headline sponsors, JCP Solicitors and long-term partners Matthews & Co and HMT Sancta Maria. The event hydration partner remains to be the Welsh favourite Brecon Carreg.

To stay ahead of all the news as it happens by following the pages on Facebook, Instagram or Twitter and tag us in your social posts #RunSwansea #BeYourBest

Getting Back To The Event Means More For Charities

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The JCP Swansea Half Marathon which is due to take place on Sunday 17th October at 8am from the Brangwyn Hall will mean that runners can turn their miles into smiles for the charities they support this year.

Charity fundraising has been severely affected as a result of so many events like the JCP Swansea Half Marathon being postponed or cancelled during the last 18 months. Although the team at Front Runner Events have hosted a series of virtual events to enable runners to maintain their fitness, set targets as well as an opportunity to fundraise, without the main event, the level of charity fundraising is lower than in previous years. 

Tash Smith, Event Manager at Front Runner Events commented:

“We are so happy to be getting back to events this year and being one of the largest fundraising events of the year in Swansea, it offers runners a great opportunity to make their miles go further. It has been great to see runners do their bit to raise funds for the charities we have been working with over the years and we would love to see this continue in 2021.”

Elizabeth Ferrar, Centre Fundraising Organiser of Maggie’s Swansea said:

“When the majority of our fundraising activities had to stop due to the pandemic, this was a major blow to the team at Maggie’s as these events provided much needed income. The JCP Swansea Half Marathon is a big event for us, especially with it being local to our centre. It offers a fantastic platform for fundraising and helps bring in essential funds to the centre. As a registered charity, Maggie’s relies solely on the generosity of their supporters, through 

fundraising and donations so we really would like to give a big thanks to those supporting #TeamMaggies this year and hope to see some new faces join the team!”

Front Runner Events are delighted to announce that there are a number of charity places remaining with their official charity partners. To find the charity important to you go to: www.swanseahalfmarathon.co.uk/run-for-charity/ where you can find out how you can register to run for charity.

The JCP Swansea Half Marathon is a licenced event on fully marshalled, closed roads. It is a flat, fast course that is perfect for beginners, and experienced half marathon runners.

To find out more on the event and what to expect on race day go to: www.swanseahalfmarathon.co.uk