Runners race to sign up for the Rotherham 10k

Clifton Park will once again host the run — which attracted 700 entrants last year — on Sunday, May 12.

Organiser multi-marathon man Ray Matthews (77) said he hoped 900 people would lace up their trainers this year.

“We are following on from the success of the inaugural event,” said Ray. “I put myself out there last year and said it was going to be something special, and it was.”

Age UK Rotherham will once again be the beneficiaries after more than £2,400 was raised for the charity last year.

The run is being supported by the Advertiser as part of its Fighting Fit campaign which aims to reduce obesity rates, bring in funding for sports clubs and increase participation in exercise. 

Ray, who is an Age UK Rotherham Ambassador, said after positive feedback from runners the route was unchanged and the one-mile fun run would again be held before the main event at 11am.

Age UK Rotherham chief executive, Lesley Dabell, said she was “delighted” the charity was involved again.

She said: “Last year, the fantastic support from local people and organisations helped to create a great atmosphere on the day and we want to try to recreate that again in 2019.

“As a local charity, we are proud that Age UK Rotherham Ambassador and dedicated runner Ray Matthews is championing the run. Ray is an inspiration to both young and old and proof that age doesn’t have to be a barrier.”

Ray (below) has put together some top tips for beginners who are aiming to go from zero to 10k by May.

“First of all you have got to establish your own fitness level, you can do this by running as far as you can until you have got to stop and that’s your PB (personal best).

“The next time you run, remember where you stopped in either the distance you ran or the amount of time (everyone is unique), and that’s what you have to achieve plus more.

“You could even use lampposts as markers and even if you have got to walk back to the start, run as much as you can.

“You need to be running at least three times a week to start with, for as long as you want.

“What you need is a proper pair of running shoes. If you are running under a mile, most trainers will be OK, but as soon as you start getting serious, you need to get to a professional running shop and have your gait checked. 

“They will put you on the treadmill and establish your running style (or gait). They will then tell you what type of shoes you need. I often go to Accelerate in Attercliffe.

“For sprinting, you need to warm up as you are activating muscles that are going to be using a lot of power.

“The best way to warm up is to exaggerate your running action — but never stretch cold muscles otherwise you are likely to pull them. Just do a few jogs on the spot.

“When you start running three to four miles you need to start thinking about hydration.

“Also, don’t overdress as then you’ll start sweating before you have got going.

“Running in cold weather — it’s about how stable you feel. I run in snow, ice and in the desert, it’s just about how you feel.

“Age should be no barrier — I was running up to 120 miles a week when I was 75. I did the 100k desert race at the age of 71.” 

Entry to the Rotherham 10k is £16, fun run entry is £5, and UK-registered runners receive a £2-£3 discount. To enter visit www.rotherham10k.com.