Prostate UK - Fun Run tips

FUN RUN TIPS

Here are some handy hints to make the most out of Pants in the Park.

Pants To help raise awareness, we are asking you to dress up 'Superman style' with your pants on the outside of your running clothes - the more colourful and outrageous they are the better. Remember, there will be prizes for best pants! Please see these pictures of last year's Pants in the Park below for decoration inspiration!

If you would like to receive a free Prostate UK T-shirt, we would be extremely grateful for a £5 donation to cover the cost of production and postage. Please use this request form.

What to Wear? Be sure to think about the weather and bring sunglasses, sun cream, insect repellant and warm top as necessary. Wearing proper training shoes during the race is important both for comfort, to provide cushioning and above all to prevent injuries. Comfort is key so make sure you are wearing clothing that allows you to move easily. You might like to bring a towel with you for after the race. Please also take care not to burn in the summer sun, protect your skin with clothes and a hat and use suitable sunscreen.
If you would like to receive a Prostate UK T–shirt (available in small, medium, large and extra-large sizes), please order via this on-line request form. Although the T–shirts are free, we would be extremely grateful for a £5 donation to cover the cost of production and postage for each one.

Valuables Please don't risk losing or ruining a meaningful item. Leave expensive watches and jewellery at home.

Food and Drink The fun run may be on a hot day. Although there will be a water stand, please bring water bottles or preferred refreshments with you, both for yourself and your family. Try freezing bottles of water and juice boxes for an extra icy, refreshing treat. Alternatively you’re welcome to bring some snacks or a picnic with you.

Pace We are all different, so you should only think about your own pace. Pants in the Park is a fun run so if you feel tired during the race then please do stop and have a sit down!

First Aid St John's Ambulance will be there on the day with first aid kits to ensure everyone has a safe day.

Children Pants in the Park will be held in public parks with many people attending. Please take care not to leave children unattended and make sure they are with a responsible adult at all times.

Stretches
It is important to stretch before the event to avoid injuries and prepare yourself for the fun run. We recommend you hold each stretch for 20 seconds. Each park venue will have a warm-up session prior to the fun run.

Here are some suggested stretches should you miss the warm-up session:

Quadriceps: Stand up straight with your feet shoulder-width apart. Lift your right heel towards your bottom, taking care not to knock your left knee. To increase the stretch, gently push your right hip forward. Change legs and repeat.
Side Stretch: Start by crossing your right leg over to the left, lean to left and then stretch your right arm above. Change legs and repeat.
Glutes: Stand with your feet shoulder-width apart. Place your right ankle across your left leg, just above the knee. Using a support, if necessary, drop your bottom to create a right angle with your left leg. You should feel a stretch in your right buttock. Change legs and repeat.
Calves: Holding onto a support, stand with your feet a stride length apart. Your front knee should be bent and your back knee straight. Push your back heel into the floor to stretch your calf. To stretch your lower calf, bend your back knee towards the floor. Change legs and repeat.
Hamstrings: Stand with your feet parallel, about a foot apart. Keep your front leg straight and bend your back leg. Push your hips back and away from your front foot. You should feel a stretch in the hamstring of your straight leg. Change legs and repeat.

HAVE FUN!