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Nutrition Tips To Help You Over The Festive Period

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We all over-indulge at Christmas and why not?! We all train hard enough, so we deserve a little break once a year. So, whether you are continuing your training or planning to start in the New Year, we have come up with a few simple Healthy Eating Tips to help you during the festive period.

5 Healthy Eating Tips

  1. Fruit and Vegetables

    Make sure you’re getting the right nutrients and vitamins by eating plenty of fruit and veg.

  2. Protein

    Food such as eggs are a really good source of protein and will help your muscles to recover after your training.

  3. Carbohydrates

    Eating pasta is a good low-fat, slow-release energy option to help fuel your runs. It’s also important to eat some carbs within half an hour of your training to help replenish your glycogen stores.

  4. Cereal Bars

    These can be a good, quick snack option – just make sure they’re not filled full of sugar.

  5. Hydrate

    Don’t forget to hydrate!! Before, during and after your run you should ensure you are taking on-board enough water to keep yourself hydrated. Even though it feels cold outside, you will still sweat and lose water during your training so make sure you drink plenty of water.

Remember everything in moderation, that goes for training too. So don’t just eat well, give your body the chance to relax and recover, you will feel better for it, when the training ramps up next year.

Most importantly, remember to enjoy the festive period – Eat, Run and be Merry!!

The Great Welsh Marathon and Half Marathon take place on April 14th 2019 from Festival Fields in Llanelli. Whatever distance you choose, it’s suitable for first timers, fun runners, elites and your everyday heroes. To sign up to take part or keep up with the latest news go to: www.greatwelshmarathon.co.uk

Like the Facebook page www.facebook.co.uk/greatwelshmarathon and follow @welshmarathon #RunCymru #WalesLovesRunning on Twitter and @greatwelshmarathon on Instagram.

Great Welsh Full & Half Marathon Hailed A Success After Record Numbers Attend

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The second edition of the Great Welsh Marathon & Half Marathon (Sunday 15th April) was an overwhelming success with a record number of runners taking on both sold out races.

Whilst the Welsh weather was not the greatest, runners and volunteers turned out in their droves as this year’s race doubled in size, with a record field of athletes of all levels taking part. There were; first timers, charity runners and club runners plus a number of international runners.

Both the full and half marathon started at Festival Fields, Llanelli before heading out to Burry Port, where the runners turned and headed back along the Millennium Coastal Path to Machynys and then back to Festival Fields.

The event was a complete success with lots of personal best’s achieved from those who participated.

Results (provisional) – Great Welsh Half Marathon 2018

Male:

  1. Nicholas Sheehan (Llanelli AC) 1:17:37
  2. Craig Jones (Swansea Harriers) 1:22:24
  3. Dai Morgan 1:23:42

Female:

  1. Catherina Rennie (Swansea Harriers) 1:30:05
  2. Liz Robbins (Llanelli AC) 1:36:57
  3. Llinos Jones (Swansea Harriers) 1:39:01

Results (provisional) – Great Welsh Marathon 2018

Male:

  1. Matthew King 2:43:51
  2. Neil Jones (Pontyclun Road Runners) 2:45:24
  3. Peter Bryant 2:47:11

Female:

  1. Catherine Barker (Penarth & Dinas Runners) 3:33:26
  2. Karen Connell (OS Runners) 3:34:31
  3. Christine Haigh 3:34:19

The full results and race day photos are available on the website: www.greatwelshmarathon.co.uk

Race Director David Martin-Jewell said:

“It’s been fantastic to see double the number of runners from 2017 to 2018, we have had fantastic support not only from local runners but also runners from further afield including Holland and Singapore.

We are overwhelmed by the fantastic feedback we have received regarding our event so far. We have a fantastic team of volunteers and Sector Heads who do a fantastic job and make our events successful and we would like to thank them for their support yesterday.

We would like to thank Brecon Carreg (Hydration Partner) for supplying water for the runners during and after the event. Also, thank you to Tesco Trostre, who supplied bananas for all of our runners”

The organisers are currently confirming the date for the 2019 Great Welsh Marathon and Half Marathon; however, it will take place in April once again. Registration will open shortly and people can sign up to #RunCymru via the website.

Go to www.greatwelshmarathon.co.uk for further details and full race results. You can also keep up to date with news and see the latest photos by liking the Facebook page: www.facebook.com/GreatWelshMarathon or follow @WelshMarathon #RunCymru #WalesLovesRunning on Twitter.

Great Welsh Full & Half Marathon – Everything You Need To Know

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As marathon season kicks off, runners from all over the UK and beyond are getting excited for the Great Welsh Marathon. South Wales’ oldest marathon takes place this Sunday (15th April) from Festival Fields in Llanelli at 9am.

The race comprises of a full marathon as well as a half marathon. Strictly limited to 500 participants in each race, this race offers a fast, flat, friendly race whichever distance has been chosen.

Taking in the beautiful Carmarthenshire coastline, the Great Welsh Marathon & Half Marathon starts and finishes at Festival Fields, heading out along the magnificent Millennium Coastal Path overlooking wonderful views of Llanelli Beach, the Loughor Estuary and Gower Peninsula.

David Martin-Jewell, Managing Director said:

“We are very excited to be staging the second Great Welsh Marathon & Half Marathon as Front Runner Events. We are looking forward to welcoming the largest field this race has ever seen. Whether a first timer or an experienced runner, this race offers a great course for all runners.”

Participating athletes will be keen to know that there will be a team of race pacers offering support to help runners get their pacing spot on. The pacers will run the race in the following estimated times for the half marathon: 1:30, 1:45, 2:00 and 2:30 hours and for the full marathon: 3:30, 3:45, 4:00, 4:15, 4:30 and 5:00 hours. Runners simply need to look for their pacer in the start area and try to stay with them throughout the race to ensure accurate timing.

The Race Village will be located at Festival Fields in Llanelli, which is open to athletes and spectators from 07.30am. The Full Marathon will start at 09.00am and the Half Marathon will start at 09.05.

Key Race Day Timings:

  • 07:30: Car Park, Race Village, Baggage Tent and Information Point Open
  • 08:30: Runners Enter Start Funnels
  • 08:50: Baggage Drop Off Closes
  • 09:00: Great Welsh Marathon Race Starts
  • 09:05: Great Welsh Half Marathon Race Starts
  • 10:08: Winner of the Great Welsh Half Marathon Expected
  • 11:40: Winner of the Great Welsh Marathon Expected
  • 12:30: Winners presentation takes place
  • 15:00: Event Closes

The Race Day Guide features all the need to know information about the event, including safety notes, car parks and Race Day Information. Anyone wishing to know more can download their copy via the website:
http://www.greatwelshmarathon.co.uk/wp-content/uploads/2018/03/GWM_RDG_v6.pdf

For further event details or to follow your loved one on the live results to see how they are doing out on the course you can via Race Tracking online here: www.greatwelshmarathon.co.uk To stay ahead of all the news as it happens like the Facebook page: www.facebook.com/GreatWelshMarathon or follow @WelshMarathon #RunCymru #WalesLovesRunning on Twitter.

Top Tips For Race Week

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You’ve done the hard work, you’ve put the miles in through the wind, rain and even snow over the last few months. It’s time to put the final preparations in place for Race Week and Race Day. Check out our top tips here to ensure you are Race ready:

  1. Mentally prepare

Don’t stress, a lot of runners get nervous on race day. Stick to what you’ve been doing in training and you’ll get to the finish line.

Route Recce, whether your running in a new city or one you’ve lived in for years and know well it’s always beneficial to walk or drive the race route. Familiarise yourself with every turn, uphill and downhill – this will help you mentally prepare for them when you tackle them on race day.

  1. Don’t try anything new

Stick to your diet, continue to eat & drink the same as you have been throughout your training. It may seem a good idea to try something recommended by a friend or the internet, but you don’t know how your body is going to react to something new – don’t take a chance! 

Hold fire on those new trainers, your current pair may have seen better days and are due to be changed but don’t do it until after the race. You will need time to bed in a new pair to reduce the risk of discomfort & blisters, race day isn’t the time to test this out.

  1. Prepare your body

Stay off your feet, this can be hard with work/family commitments but try your best to rest up and have an easy week where possible. If your race is local, try and book a few days off work before race day and if you’re visiting a new city leave the sight-seeing until after the race.

Eat well through the week, the last thing you want to be doing is eating your body weight in pasta the night before. This comes under the don’t try something new rule, you need to eat additional carbs but this needs to be done in small increases in the days leading up to the race.

Hydration, similar to your carb build up through the week you will need to keep well hydrated each day in the week leading up to the race. This will put you on the start line well hydrated and ready to go! Drinking two litres the morning of the race to catch up will quickly have you looking for the first toilet stop and all that fluid will be lost.

  1. The Night Before

Get a good night’s sleep.

PIN YOUR RACE BIB TO YOUR VEST/TEE SHIRT, MAKE SURE YOU FILL IN YOUR DETAILS ON THE BACK OF YOUR BIB. This is highly important in case you require medical attention, or we need to contact someone on your behalf.

Prepare your race gear the night before. Make sure you prepare for all weather, the last thing you want to do race morning is panic because you can’t find your favourite running shorts!

5. Race Day

Arrive early, you should aim to arrive at least an hour before the start of the race. This will give you enough time to pick up your number (if you don’t already have it), put your bag in the bag drop area, use any other facilities you may need to before the start and you can soak up the atmosphere and relax instead of rushing to the start line.

Keep warm & dry, the Llanelli coast is exposed at this time of year with the potential for wind and rain. Once you leave your bag at the bag drop you are exposed to the elements. Bring a poncho/black bag to keep yourself dry whilst on the start line, it is also a good idea to bring old t-shirts/jumpers your happy to throw away on the start line. All clothing left at the start line will be donated to local charities.

Line up on the start line early (start funnels open at 0830)you don’t want to have to rush to the start line – as soon as it’s announced that the start area is open make your way there.

Post-Race – have a change of clothes and a towel ready for when you finished, your body will cool quickly after you have finished. Gower College Swansea will be in attendance on the first concourse providing POST RACE MASSAGES for runners.

Remember, trust in your training and enjoy yourself as you #RunCymru. For further Race Day information, check out our Race Day Guide here. http://www.greatwelshmarathon.co.uk/download-copy-great-welsh-full-half-marathon-race-day-guide/

London Marathon Hero Strikes Gold At The Great Welsh Marathon

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Matt Rees, the London Marathon hero that won the hearts of the nation when he helped fellow runner David Wyeth cross the finish line at this years London Marathon came first yesterday (Sunday, 7th May) at South Wales’ only marathon.  The Great Welsh Marathon took place in Llanelli, starting at Festival Fields, taking runners along the magnificent Millennium Coastal Path, all the way to Burry Port and back.

The event was a complete success with hundreds of P.B.’s achieved and new records set.  Matt Rees, who took 1st place in the marathon in a time of 02:50:02 said:

“The Great Welsh Marathon Champion – I can’t quite believe it. I have been having calf issues but after some rest I was so tempted to do this local race. I decided to enjoy the experience and race the marathon rather than run it…I only decided to do the race last minute, so I was worried that a lack of carb loading and preparation would start to hinder but apart from a pit stop I felt good. I really cherished the support from both spectators and other runners. It was probably the friendliest race I’ve run. With many out and backs we encouraged each other as we passed. Cheering on passing runners helped pass the miles and it made the whole experience one to remember for another reason. Every marathon has a story. That’s why I keep coming back.” 

 “No more marathons for a while now. Time to get some decent training done. But I’m ecstatic that I can now say I have won a marathon. I always say you remember your marathons and this one is no different. What a great day.”

 As well as the great success of Matt, the winner of the half marathon race that took place at the event was also won by Swansea Harrier; Ian Harris, in a time of 01:11:45.  The top three results of both races are as follows:

Top 3 Winners At The Great Welsh Marathon

Male

  1. Matt Rees (02:50:02)
  2. David Hazell (02:54:34)
  3. Neil Jones (03:01:42)

Female

  1. Katie Warren (03:26:49)
  2. Michelle Lennaghan (03:44:01)
  3. Melissa Myles (03:46:55)

Top 3 Winners At The Great Welsh Half Marathon

Male 

  1. Ian Harris (01:11:45)
  2. Ross Simpson (01:18:19)
  3. Nathan Flear (0 1:18:22)

Female

  1. Celia Boothman (01:28:49)
  2. Emma Baxter (01:28:56)
  3. Caroline Hudson (01:40:56)

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

“We are overwhelmed by the fantastic feedback we have received about our event so far.  Although we had a small field of runners at the Great Welsh I would consider this race probably the most successful inaugural event we have organised to date.  We really have a fantastic team of volunteers and sector heads who do an incredible job to make our events a great success.  I am extremely proud to be a part of the Front Runner team and very excited for our next big race; the JCP Swansea Half Marathon next month.” 

Entries for the Great Welsh Marathon and Half Marathon will open on Friday 12th May, anyone wishing to sign up can register here: www.greatwelshmarathon.co.uk   The team behind the race are making big plans for 2018 and intend to make great improvements to the event and route.

David added:

“2018 will be a big year for us, with Llanelli Half, the Great Welsh and the JCP Swansea Half Marathon under our belts, we will be focusing on delivering the best races in South Wales.  Having a series of events throughout the year will mean that our runners will benefit even more from taking part in all 3 events.  We intend to continue delivering first class events but will reward our loyal runners with discounted entry for participating in all 3 races, and a limited edition medal for the Front Runner series.”      

Go to www.greatwelshmarathon.co.uk for further details and full race results.  You can also keep up to date with news and see the latest photos by liking the Facebook page www.facebook.com/GreatWelshMarathon/ and following @WelshMarathon #RunCymru on Twitter.

Marathon Fever Grows For The Great Welsh – South Wales’ Only Marathon

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As marathons hit peak season with the UK’s largest race at Virgin Money London Marathon next month, runners from all over Wales and beyond are getting excited about the Great Welsh Marathon.  Known as South Wales’ ONLY marathon, there’s no wonder us Welsh folk cant wait to take part!  The race, which has been a long established event on the running calendar, takes place in Llanelli; home to many a famous sporting icon such as rugby legends; Ray Gravell and Jonathan Davies, as well as the likes of world champion athlete and Gold medalist Dai Greene.  So this small but lovely town is already home to champions so make this your reason to #RunCymru and become a champion too!

 

The race will be very exclusive and has a strictly limited number of places available.  There will also be a half marathon race on the same day to offer runners the option of both distances.  The event will take place in SIX weeks on Sunday 7th May at 9am starting and finishing at Festival Fields, Llanelli.  The course is set within the Millennium Coastal Park and offers runners a chance to participate in one of the flattest races in the UK.  Anyone familiar with the area will know that the Coastal Path overlooks Llanelli Beach, and has breath-taking views of the Loughor Estuary and Gower Peninsula.

David Martin-Jewell, managing director said:

“We are very excited to be hosting South Wales’ only marathon.  The Great Welsh Marathon and Half Marathon is already a favourite amongst runners, having established its unique identity over the last 7 years or so, and it fits perfectly in the race calendar for anyone who may have missed out on running the London marathon.  We aim to deliver a fantastic event for everyone taking part and to do this we are limiting the number of entrants to just 500 for the marathon and 500 for the half.  This promises to be an exclusive event, offering a unique opportunity to be part of a race that is very special to Wales.”

 

On race day, runners can expect a great event that will be fully marshaled along the coastal path.  There will be water stops on the route and at the end, thanks to hydration partners Brecon Carreg.  To add to the offering, organisers will be providing energy gels, medal, finishers t-shirt and goody bag to all who complete the race.  Entry is just £40 for the marathon and £30 for the half marathon (plus booking fees).

 

The flat course is perfect for runners taking on their first long distance race, or for those chasing a PB. Entries are being snapped up so make sure you get your place and become a champ at #RunCymru go to: www.greatwelshmarathon.co.uk

 

To stay up to date with all the latest news as it happens follow Facebook.com/GreatWelshMarathon or on Twitter @WelshMarathon and on Instagram @greatwelshmarathon

The Great Welsh Marathon Celebrates Launch With Snowdon Marathon Competition

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South Wales’ longest running marathon, Great Welsh Marathon which includes Great Welsh Half Marathon is back on 7th May 2017. Starting in Festival Fields, Llanelli, the flat and friendly route is a great course for beginners and experienced runners alike.

Taking in the sweeping views of the breathtakingly beautiful Loughor Estuary and the Millennium Coastal Path, this race is must do for anyone looking for flat, fast course.

To celebrate the launch of the Great Welsh Marathon website, Front Runner Events will be giving away entry to the Snowdon Marathon where one lucky GWM entrant will secure a place. The competition is open to all entrants who sign to run the GWM will be entered into the draw and we will select on lucky winner on race day. To be in with a chance of entering this great race and competition, enter now at: www.greatwelshmarathon.co.uk

T’s & C’s:

Only entrants to the Great Welsh Marathon can apply

Snowdon race rules and conditions apply

There is no cash alternative

The winner will be selected at random

Winner will be notified via social media or email

Only one entry into the Snowdon Marathon is available

TRAINING TIPS

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Whether you are embarking on the Great Welsh Marathon or the Great Welsh Half Marathon you can benefit from the following training tips to get you Race ready.

 

  • Training Plan: Whichever race you are participating in you should be following a training plan. Sticking to a training plan will ensure that you have sufficiently trained to be able to complete the race distance safely and will allow you to enjoy the race.
  • Cross Train: Vary your training by adding in cross-training, whether that is using the elliptical trainer or stationary bikes in the gym, or simply using some weights to strengthen your muscles. Cross-training can improve your fitness, help with injury prevention and you will see a difference in your running fitness as a result.
  • Hydration and Nutrition: Staying hydrated is an essential part of running, not just on race day but also during your training. It is possible to over-hydrate so drink to thirst, replacing lost fluids with small sips of water over a period of time. Make sure you fuel your runs sufficiently, what works for one person is different for someone else, work out what to eat during your training to ensure you fuel correctly before, during and after Race Day.
  • Train with Friends: Sometimes getting yourself out the front door can be tough, run with friends and you will find yourself more motivated to get out and run. Having company can help those miles tick over and help you complete your training runs with ease.
  • Race Day Logistics: Plan your Race Day in advance, think about your breakfast, transport, parking, baggage drop-off, prepare your Race Kit prior to Race Day – planning ahead can make Race Day easier.
  • Rest: Make sure you are taking those well-earned Rest Days. When your training is going well, it is easy to get carried away and run further, faster or more often than your training plan. Make sure you let your mind and body recover by taking those rest days. You will benefit from rest as well as your training.
  • Enjoy Yourself: Running should be enjoyable, Race Day is a celebration of all of the training you’ve put yourself through – Enjoy your training and you will enjoy Race Day!

 

The Great Welsh Marathon and the Great Welsh Half Marathon take place on Sunday May 7th 2017. Entries are open now: www.greatwelshmarathon.co.uk – Sign Up Today!