18 Mile Training Tips ... Start Training Now!

The Rainbow Ramble is just over 12 weeks away ... now is the best time to start your training to avoid picking up any injuries on the day of the event.

Taking on the challenge of our 18 mile Rainbow Ramble is not 'a walk in the park' so to speak.  If you have no previous running or walking experience of such long distances its not impossible but ideally you should have been running or walking regularly for the last year, able to run 5 miles comfortably without stopping and ensure you are not already suffering from some sort of chronic pain or injury.

Ensure you stick to the The 10% Rule. Don’t do too much too soon. Never increase either your weekly mileage, or your long mileage by more than 10% a week and certainly never increase them together. Doing this will dramatically increase the risk of injury.

Stay motivated

* Find and train with other runners who share your goals

* Run/walk your weekly long route with a training partner, which will alleviate the boredom and provide motivation.

* Try out new routes. Long runs can be an ‘exploratory’ sightseeing trip

Rest & Refuel

It is very important as with all training that you stay well hydrated.  This is very important on long distance days.  On long distance days also take a high quality snack along such as nuts and raisins which can give you an energy boost.

Rest and proper nutrition are not optional extras. It’s during the periods of rest between training sessions that your muscles regenerate and get stronger. Have at least one rest day per week and two on easy weeks. The body also absorbs carbohydrate best in the first hour post exercise, so always eat soon after your long run.

GRD Financial Services to sponsor the 2015 Rainbow Ramble

We are delighted to announce that the sponsor for this years Rainbw Ramble event will be Mr Giles Duckworth of GRD Financial Services.

The company won the opportunity to sponsor the event at the charity's annual ball back in November 2014.  Mr Duckworth bid on a slave for a day in the charity auction which also included sponsorship of the 2015 Rainbow Ramble event.

We would like to take the opportunity to thank GRD Financial services for their support and look forward to splashing their logo on all of our Rainbow Ramble literature.

www.grdfinancialservices.com

7th Rainbow Ramble

The date of the 7th annual Rainbow Ramble event is:

Saturday 25th April 2015

"Walk further for those who can't"

The 2015 event will start and finish at Bishop Rawstorne High School in Croston

For more information contact Sonia Harris: s.harris@thelegacy-rainbowhouse.com

Join us for 'The Walk of Life'

The Legacy Rainbow House is proud to have the support of Jayce Clarke Photography who have helped our event organiser Sonia Harris to put together another amazing video for our forthcoming Rainbow Ramble event.  The video was filmed onsite at The Legacy head office in Mawdesley near Chorley and starred our very own staff, parents and children who all had lots of fun in the making of it.  The 1985 hit song "The Walk of Life" by Dire Straits has been used as the background song as the chorus lyrics are Inspirational to our beneficiaries.
The video shows brief clips of the children's amazing achievements and aims to encourage individuals and families to rise to the challenge and take part in either the 5, 11 or 18 mile Rainbow Ramble routes to help more children with disabilities.

Walk further for those who can't'

The 6th annual Rainbow Ramble is one of the charity's major annual fundraising events and on Saturday 5th April we are asking everyone to get up from their sofas and from behind their desks and run, walk or ramble for one day through the Lancashire Countryside.
The event starts and finishes at Bishop Rawstorne High School, Highfield Road, Croston Leyland PR26 9HH, registration is £15 for adults, £5 for under 18's and children in wheelchairs and pushchairs are free of charge. 
Entry forms can be obtained from The Legacy or enter online here.

More details on this event can be found at the events page of our website.  Please click the image link above to watch our video and share with others. Thank you

Training for the 11 and 18 mile Rainbow Ramble

Please see below a suggested training plan for those participants aiming to do either the 11 or 18 mile Rainbow Ramble routes.  Please note these are suggested plans only - please adjust according to your fitness levels.

Training for the 5 mile event

Below is a suggested weekly timetable/programme running up to the event, 

for those wanting to complete the 5 mile Rainbow Ramble.

The suggested activity should be increased/decreased according to your fitness levels.

This year we have a NEW shorter 5 mile route 

this route is more suited for those less abled, younger children and those wanting to start with an achievable challenge.

To view the route click the link below

http://www.walkjogrun.co.uk

Enter for the event as normal - routes can be decided on the day - you will need to declare which route you will be taking at the registration stage on the morning.

Online registration for the 2014 Rainbow Ramble event is now OPEN!

Click here to enter:

http://www.thelegacy-rainbowhouse.com/engage123/view.php?id=19

It's going to be a SCREAM!

We would like to say a huge thank you to Scream Theatre Schools for offering to come along on the morning of our Rainbow Ramble event to do a fun filled and energetic warm-up for all those taking part in the event!

Scream Theatre School was established in 1998 and now excels in  Dance, Drama, and Singing, and whether you are a new or returning student, child, teen or adult.

Entry system now open!

We are now taking entries for the 2013 Rainbow Ramble!

Entry can currently only be made by paper entry form (available from The Legacy Centre), however the online system is due to be up and running in the next few weeks - keep checking our website: www.thelegacy-rainbowhouse.com

Entry forms can also be emailed - please request one by emailing:
s.harris@thelegacy-rainbowhouse.com 

Date for 2013

We are delighted to announce that the date for the Rainbow Ramble 2013 will be on:

SATURDAY 27th APRIL 2013

The event will be at the same location as last year, starting and finishing from Bishop Rawstorne High School, Highfield Road, Croston, Leyland.

Entry forms are available now from The Legacy Centre, online entry will be open within the next couple of months.
We hope you can join us once again for this fabulous healthy challenge!

Try Something New Today!

We are proud to announce that major food retailer Sainsbury's, Garstang store have chosen us as their charity of the year!
To kick off the partnership we have decided to organise another sponsored 10 mile Rainbow Ramble.  The healthy fun run/walk is planned to take place from 11am on Saturday 29th September, starting & finishing at Sainsbury's in Garstang.
Registration is just £10 or £5 for under 18's.  Registration forms are available from the Sainsbury's store, they can be downloaded from our website here or alternatively call the fundraising team to have one posted out to your home address.

Sign up today and then start fundraising online here:
http://www.thelegacyfundraising.com/event/garstang_ramble12

 

WITH THANKS

A huge thank you to all 330 eager walkers and runners who took part in this years Rainbow Ramble.
We were once again blessed with the weather, although it was cold and a little windy the rain held off and there was even a few odd spells of sunshine throughout the day.

The total amount raised for the 2012 event will be announced once all sponsorship monies have been returned the the us.

Watch this space!

 

 

Just over 3 weeks remaining!

The Rainbow Ramble is just over 3 weeks away, and with entries coming in thick and fast there's no time like the present to get yourselves signed up for this amazing event!  This year we have capped the amount of entrants - so enter soon to avoid disapointment.

Enter here: http://www.thelegacy-rainbowhouse.com/more_info.asp?current_id=106 

With the choice of a challenging 18 mile route or a shorter but still just as challenging 11 mile route, participants will take route through the picturesque villages surrounding The Legacy centre in Mawdesley.
On route you can even pop into the centre and take a look at the amazing facilities we have to help children with brain injuries and disabilities.
Snacks and refreshments are available throughout the course of both routes and a chip van will be waiting back at the finish line for those wishing to purchase a re-fuelling high calorie lunch after their ramble!

Date for 2012 & New Entry Fees

Next years Rainbow Ramble will take place on Saturday 28th April 2012.

The online entry system has now opened for anyone wanting to sign up!

Enter online here:  http://www.thelegacy-rainbowhouse.com/form.asp

If you enter online we require immediate payment via our online donation page which you will be directed to after filling in the entry form.

For the 2012 event we have a new reduced cost of just £5 for Under 18's.  Children in pushchairs and wheelchairs are FREE OF CHARGE.  The normal fee of £15 for 18 and over.
There is no minimum sponsorship amount applied to the 2012 event.

Brave Dave joins golden hearts at end (and start) of Rainbow... - Community - lep.co.uk

Below is some video footage taken by the Lancashire Evening Post at Saturdays Rainbow Ramble! Brave Dave joins golden hearts at end (and start) of Rainbow... - Community - lep.co.uk

Not Long to Go!

Well it's now only 3 days until the Rainbow Ramble 2011 and to date we have 290 energetic people signed up to take on either the 11 or 18 mile challenge!

Just a few pointers for people for the day:

• Participants MUST register inside the main school hall BEFORE 9.30am
• Participants MUST wear their Rainbow Ramble Tshirt provided AND their allocated race number at all times
• Participants MUST stick to footpaths where possible
• Toilet stops & refreshment stops ARE provided on both routes - a list will be provided at registration
• The £50 minimum sponsorship is a guideline only - NOT compulsary - but sponsorship must be returned within 6 weeks of the event date.
• Anyone who has NOT signed up for the event CANNOT take part, as this is a Legal and Health & Safety issue.
• Remember: The routes are REVERSE to last year - so the course is NOT the same.
• Dogs ARE allowed to join you for your ramble - but MUST be kept on a lead at all times.

If you have any further queries on the above, please do not hesitate to get in touch with one of the Rainbow Ramble organisers on 01704 823276

Thank You to everyone for your kind support!

Lancashire Business S&S Northern sign up for the Rainbow Ramble!

With greastest thanks to Lancashire-based business S&S who have signed up a team of 14 colleagues, friends and family to do The Rainbow Ramble !

The team from S&S Northern in Coppull near Chorley which develops and installs Gas Safety products across the UK and the world, has committed to do the Rainbow Ramble to support our children.

S&S Northern is a family business started in Chorley 16 years ago. The company has recently installed Gas Safety Systems at Lancashire Cricket Club, Blackpool Airport, The House of Lords and Parliament and even for the TV programme Hell's Kitchen.

Sue and Steve McMahon are Directors of S&S Northern, and several members of the family work in the business or with it, including two of their sons.  S&S Northern also have an office in Southend and the business has grown rapidly over the years and now exports all over the world. 

Steve McMahon says, “I heard about the work of The Legacy Rainbow House through a business meeting.  We have always said that as a company we should put something back into the local community so when found out more about the charity we decided it would be the ideal one for us to support.  We hope to support The Legacy Rainbow House long-term with other fundraising events.” 

Simple warm-ups for Runners

Warming up before a run is like revving up your own personal engine. A good warm-up routine can lead to better performance and helps reduce the risk of injury.

Spend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury:

Active Stretching: Do stationary side lunges, walking lunges, some skipping, and heel flicks (jog on the spot, bringing your heel high as though you're trying to kick your bum).

Short Jog. This is an exercise that you can do that doesn’t take too much trouble. It’s best to jog at an easy pace for your warm up. You don’t need to jog very far; simply jogging in place for at least 5 minutes will suffice! All you need to remember is that your breathing should be at a steady pace and not labored. Your legs should also feel like the muscles are loosening and not straining. If you feel pain then you shouldn’t continue, either with the warm up or the workout after.

Jumping Jacks. Considered an advanced form of warm up exercises because it is highly beneficial, jumping jacks are one of the best ways to prepare your body for an activity. This is because it involves numerous parts of your body, such as your back, calves, shoulders and thighs--making it a total body warm up that can be done quickly and easily.

Step Touches. This is a really good warm up for sports that require a lot of running because it releases the tension in your ankles, knees, calves, and hamstrings. To do it you should stand with your feet shoulder-length apart. Step to the right with your right foot and then bring your left foot over to it. Quickly step to your left with your left foot and bring your right foot over. As you progress, you should pick up the pace. Do this for 1-3 minutes.

So before you take part in any physical activity, to make sure that you protect yourself from injury, get both your muscles and heart conditioned for the physical strain, and have the proper mindset, engage in a few warm up exercises first!

Beginner Training Tips

There are many different ways to train our bodies for long distances. Most people start with between 2 - 3miles a week or 6 - 8 miles if doing the longer distances.  This means that you have already been walking a distance and are capable of walking further as the week’s progress.

If you are a beginner walker you will need to do less mileage until you have built up your base. The longer you have to build this base the better. Your muscles, bones and joints need sufficient time to adapt to walking prior to the stress of adding mileage.

A good training program usually consists of 3- 4 days of walking each week.  Regardless of the schedule it should provide variety and a gradual increase in mileage.