Ware Joggers Supported Long Runs

At Ware Joggers we encourage people to try out new things and to run different distances. For some people this will be a marathon for others it may be a half marathon, or an off-road event like The Grizzly or Tough Guy. Whatever challenges Ware Joggers members set themselves our coaching team try to provide active support and encouragement. Apart from helping to devise personal training programmes and provide guidance on things like establishing your optimum training rate zones we also offer a schedule of supported long runs each year.  

The aim of the supported long runs is to give our runners the confidence to stand on the start line of their event knowing that they have prepared as well as possible.  What you eat, drink and wear can have an impact on your performance on the day, so it’s important that you have the opportunity to try out or experiment with your kit, hydration and nutrition. If you know in advance that your socks give you blisters, or Lucozade makes you feel sick then you can adjust your race plan accordingly. In other words, it gives you a chance to sort out all the potential “bugger-ation” factors in advance of the race. 

How it works

One of the coaches sets the route – which is generally a mixture of on and off-road - and arranges to meet the runners with the car at specified points. In the car they have a general supplies box which contains the following:

• First aid kit (including compeed blister plasters)
• Vaseline, lube etc
• Water
• Jelly babies, bananas and energy foods

Runners need to provide a small water bottle/bladder which they are happy to run with, plus their own preferred options for hydration and carbohydrate replenishment e.g Lucozade, Gels etc. which can be left in the car. Additional clothing, such as windproofs, spare socks or tops can also be left in the car.   

The routes are designed so that we offer a range of distances (anything between 12 to 22 miles) and people can decide in advance how far they want to run.  The advantage of having a car meeting people every 4-5 miles is that we can accommodate all levels of ability. It also builds in some safety so if anyone does pick up an injury or becomes tired we can provide transport back to the start.  

Generally all the runs start and finish at Wodson Park, so there’s the added incentive of tea and cakes afterwards as well as a lovely hot shower.  One of the most popular runs involves travelling to Tottenham Hale by car and then running the 20 miles back to Ware along the Lea Valley. It’s more scenic than it sounds – honest!

The Schedule:

We have 2 blocks of supported long runs each year timed to coincide with Autumn and Spring marathons /half marathons or long distance events; for example our summer schedule is focussed around the Robin Hood, Amsterdam and Beachy Head Marathons, while the winter schedule is geared up to support those people training for the spring marathon (such as London, Paris, 3 Forts) or events such as the Coniston 14 and Grizzly.   

The supported long runs are open to everyone, no matter how fast or slow you run

As you will appreciate trying to accommodate all paces is a bit of a logistic nightmare.  Organising cars, ensuring we have sufficient supplies and setting routes can take quite a bit of arranging so we do ask that people sign up for the supported long runs in advance.  A notice is generally displayed at the club – but if you decide on the day that you don’t want to take part we please let the coach know so that we don’t waste time hanging around waiting for no-showers. 

Getting families and friends involved

Training for a marathon or long distance event can have an impact on family and social life so we  encourage family or friends to be involved and help out on the supported long runs. 

There are 4 simple tasks we ask our support crews to undertake:

1. Drive to a specified point; chill out, read the papers and wait for all the runners to arrive.
2. Making sure everyone is OK; feed and water them and send them on their way with spring in their step and a smile on their face …..Ok perhaps that is a bit too much to ask, but you get the general idea.  
3. Make sure everyone knows where exactly where the next support stop is ……be warned we do have a few members who are navigational challenged!
4. Ring the next support car and let them know when you have sent the last runner on their way …or let them know you’ve scooped up a runner who needs a bit of TLC and a lift back to Wodson

It helps if you have cool hands and a willingness to assist in the liberal application of Vaseline in strategic places. You also need to resist eating all the jelly babies and Mars bars before the runners arrive – we’ve noticed the runners get quite ratty if there aren’t any left!

And afterwards there’s tea and cake to look forward to back at Wodson – not to mention the opportunity for a quick rub down with a copy of the Racing Post….!! It’s a great way to get to know people, be part of the Club without getting hot and sweaty, and more importantly is really appreciated by all those running.