Run 5.30 Summer Contest
The Run 5.30 Summer Contest is on. Take your 5.30 t-shirt somewhere new and get a chance to win a lifetime 5.30 event pass.
How it works
- send a picture from your Summer holiday wearing the 5.30 t-shirt to info@run530.com or post it directly in the comment section
- tell us your name and the place you took the picture from
- all pictures will be showcased in a special 5.30 Magazine and published here and on Instagram
- Entry deadline: 31 August
The Prize
Our very favourite picture (judged by the 5.30 Team) will receive the 5.30 VIP card that will allow you to join any 5.30 event from the 2019 Tour on!
Ready? Goooo!
Thank you for supporting Rockinghorse
It's been a week since Run 5.30 Brighton and we wanted to thank everyone involved for their generosity. Thanks to you we raised almost £1,500 for our Brighton-based charity partner Rockinghorse.
Here is a thank you message from the team at Rockinghorse:
“A huge thank you to everyone who took part in Run 5.30 to raise money for Rockinghorse. We hugely appreciate your fantastic support and hope you had a wonderful morning.
Rockinghorse are the official fundraising arm of the Royal Alexandra Children’s hospital and proud supporters of the Trevor Mann Baby Unit in Brighton and the Special Care Baby Unit in Haywards Heath. We have been supporting sick children in Sussex for over 50 years, raising funds for life-saving equipment and projects to help make a child’s stay in hospital a little brighter.
We recently launched our summer appeal to support the High Dependency Unit at the Royal Alexandra Children’s Hospital in Brighton. Back in 2014, we raised over £8,000 to provide the unit at the Royal Alex with ventilators and the impact on the critical care provided for patients was immediate. Staff were delighted with the results, and the exceptional medical treatment they were now able to give to the hospital’s most poorly children. Unfortunately, the reality is that the number of patients needing intensive care is increasing every year. The staff on HDU are facing huge pressures and with the NHS stretched to near crisis point, upgrading and purchasing new equipment is simply not possible through government funding.
The HDU team have asked us to fundraise for further ventilators to ensure EVERY child who needs non-invasive ventilation will receive the appropriate treatment without delay. The ventilators are used to treat over 130 children and babies a year, and most of these patients are under three years of age and facing a prolonged hospital stay. In addition to this, disabled children often need respiratory support throughout their multiple admissions, and several long-term patients require constant ventilation on the ward. This can create a stressful environment for staff who are forced to juggle patient priority against equipment resource. Thanks to your amazing support through Run 5.30, we can continue our work for young patients who rely on services at the Royal Alex. An amazing £1,436.38 was raised through this brilliant event.
We hope you enjoyed it and look forward to seeing you all next year!”
If you would like to make an extra donation, you can do it on their fundraising page here.
Thank you ?
Team 5.30
The 5.30 Brighton Magazine is here!
The 5.30 Brighton magazine is ready to be read, downloaded and shared ?
5.30 Brighton Pictures
You can find all the pictures of the 5.30 Brighton event here: https://bit.ly/2A8SVbZ
Thanks to our photographers Francesca Grana, David Matthews, and Alessandro Piolanti.
Brighton We Are Here!
Ciao! A little update from the 5.30 team...
Sergio, Sabrina and Francesca arrived yesterday from Italy and in true Italian fashion decided to get ready for the big event by spending the afternoon at Daz's hairdressing salon Attitude in Hove ?
Today and tomorrow you can find us at the Jubilee Library where you can collect your t-shirt if you already registered online or register for the Friday's event (cash only).
We look forward to seeing you!
5.30 Brighton Team Challenge Update!
All change at the top!
Things are heating up in the race for the sought-after coffee trophy!
We Run Hassocks and RFITtraining are storming ahead with over 20 members each, leaving Team Serb running to catch up with 15 in their group entry.
It’s going to be an exciting head to head with only three days left... we’ll announce the winner on Thursday after 8pm.
Other teams include: Burgess Hill Runners (2), The McMeglios (2), Upper Beeding Runners (2), International (1), Goldstone mums (1), and BOF (1).
5.30 Brighton: Important information for all participants
Morning early risers!
We have some very important info on 5.30 Brighton, please read : )
T-shirt Collection
Collect your 5.30 t-shirt at the Jubilee Library, Jubilee Street, Brighton either on Wednesday 18th July from 10:00 to 17:00 or on Thursday 19th July from 10:00 to 19:00.
Please come with:
• Registration confirmation with QR code
• Or receipt of payment
• Or just with your first name and surname and proof of ID
Please remember
• You don’t need to print anything, you can show us the registration confirmation or payment receipt via smartphone
• You can send anyone to collect the t-shirt (a friend, a relative, your mother-in-law…)
• If you can’t come in these two days you can always do it prior to the event the following morning from 4:30 am on Friday 20th July
• You will be able to register on Wednesday and Thursday at the Jubilee Library, Brighton and on the day of the event (cash payment only)
Car Parks near the start/finish on New Road
Participants have two parking options – one of the off-street car parks or an on-street bay.
There are two car parks roughly the same distance from New Road: Trafalgar Street and The Lanes. Both are about an 8–10 minute walk away.
At that time of day, car park customers pay a flat-rate ‘night’ tariff (midnight-11am). Parking at night in The Lanes costs £5.00 (£5.50 at Trafalgar Street). While both car parks are open 24/7, Trafalgar Street will have the greatest capacity – it’s typically empty until the weekday rush hour.
The alternative is to park for free in a nearby pay-and-display bay. Restrictions do not kick in until 9 am. As long as you leave by 9 am, you can park without paying for a ticket.
The day of 5.30
• 5.30 Brighton will happen in any weather conditions but of course, we are keeping an eye on high winds which may affect the route
• we will be ready to welcome you from 4:30 am
• please be mindful of obstacles along the route such as street furniture or the occasional person still on their night out!
• we strongly advise not to use headphones and to be aware of your surroundings
• at 5.30 you can forget about your PB and enjoy the city
• public toilets near to Pavilion Gardens open at 5 am
• we'll share more information about the road closures and event course this Wednesday
Breakfast
Taste and enjoy the fresh cherries from Kent, the organic yogurt from Sussex and the organic Parmesan cheese from Modena.
• Follow the orange feather flag to find the Breakfast station
• Next to that, you’ll find the blue feather flag for your drink
All fruits, cheese, and drinks left over will be donated to local food banks.
After the 5.30 event
- in the office, you are free to let all your colleagues know about your great achievement and show them your medal.
- post your pictures on social media, here are some hashtags for the event #530brighton #run530uk #run530
- be proud of yourself!
For any other questions you may have, you can find most of the answers on our FAQ page, otherwise please contact info@run530.com
We look forward to seeing you this week!
Team 5.30 UK
5.30 Brighton Breakfast ?
We're happy to announce the new delicious breakfast menu of the #530Brighton event!
Together with fresh cherries from Kent, you will enjoy a natural pouring yogurt to drink. This organic yogurt is completely natural. It’s not homogenised and without any additives to thicken or emulsify. Product by Court Lodge, a gorgeous organic farm in the heart of the Sussex countryside. Local, natural and healthy!
Sign up for the event here: https://bit.ly/2zAfaHa
PS: organic Parmesan cheese from Hombre Farm in Modena will be on the menu too : )
5.30 Brighton: Training tip 6
With less than three weeks to go for 5.30 Brighton, we share some simple exercises to keep the muscles and tendons of your legs a little flexible, helping to prevent any injury caused from tightness as well as cramps.
You can spend 5 minutes every couple of days in the morning or before going to bed to do stretching. There are many exercises you can choose from, here is a selection.
Groin Stretch: from a sitting position with your legs bent, put the soles of your feet together in front of you close to your pelvis. Keep your back and head straight; spring slowly your legs expanding gradually the execution, trying to push your knees towards the ground. You can help yourself by holding your feet together you’re your hands. Duration: 40 seconds
Quads Stretch: from a standing position with both legs straight close to each other, bend one leg backward and hold your foot with your two hands (or use one hand for support). Gently pull towards your butt; you should feel a light stretch on your quad. Remember to keep a straight position with your whole body and head whilst doing this exercise. Duration: 15 seconds each leg
Hamstring & Back Stretch: this exercise will stretch your lower back, the piriformis (deep muscle from your butt) and the biceps femoris (hamstring). Starting from the same position as the quads stretch, gently bring one knee close to your chest. Hold your knee with both hands and help get it closer to your chest. Duration: 15 seconds each leg
Calf Stretch: from a standing position, place one foot behind the other. Bend your front foot whilst keeping the back leg straight. Lean forward slightly and keep the sole of both feet on the ground, pointing ahead. Duration: 15 seconds each leg
Below your running/walking training routine for this week ?
RUNNER - Target 5 min 30 secs per Km (8 min 51 sec per mile)
- 35 minutes of steady running, with the last 10 in progression
WALKER - Target 53 minutes
- 50 minutes of brisk walking. After 35 minutes, start jogging for 5 minutes. From the 40th to the 45th minute keep walking; jog for the last 5 minutes of the session
Watch the video with the stretching exercises below ?
Meet the 5.30 team at the TAKE PART festival in Brighton
Since 2009, we’ve been promoting the benefits of an active lifestyle and eating well through the 5.30 events; that's why we’re happy to join the TAKE PART festival at the Level this Saturday and encourage more people to get active.
Come find us if you’d like to learn more about the 5.30 project or register to the 5.30 Brighton event.
See you on Saturday!
Team 5.30 UK
5.30 Brighton: Training Tip 5
Have you ever noticed the first minutes of physical activity are always the most difficult ones? This is because the body needs a bit of time to warm up.
We always focus on the leg muscles and our heart beats when warming up, but we rarely think about our feet. This week we share 3 simple exercises that will help you strike the ground more effectively and reduce the chances of injury.
Many runners’ injuries come from their strike pattern: some land on their heel others on their front foot, some more towards the inside (overpronation) and others more towards the outside of the foot (underpronation).
If you’ve never thought about it, try checking the sole of your shoe and see where it’s worn most. For more detailed feedback, arrange a gait analysis at your local running shop. Typically they will video you running on a treadmill, then analyse it in slow-motion.
Heel Walk
Raise the forefeet away from the ground and load all the body weight on your heels. Walk forward with baby-steps, trying to keep the legs straight.
Tiptoe Walk
Raise the heel and load all your body weight on your forefoot-tiptoe. Walk forward with baby-steps, trying to keep the legs straight.
Heel-to-Toe Shuffle
Combine the two previous exercises together, transitioning from one to the other. This exercise will increase your awareness of the complete sole of your foot.
Tip: start off with slow, small steps and increase the speed once you feel comfortable with the sequence of each exercise.
1 set for about 30-40 metres before the workout. Watch the video fitness tip at the bottom of the post ?
RUNNER – Target: 5 min 30 secs per Km (8 min 51 sec per mile)
- 1 set = 5 minutes at a faster pace than your target pace
- Exercise: 1 set, 3 minutes rest, 1 set, 3 minutes rest, 1 set
WALKER – Target: 53 minutes
- 1 set = 3 minutes jogging
- Exercise: 1 set, 3 minutes rest, 1 set, 3 minutes rest, 1 set
Don't dream it. Ride it!
5.30 is a project that aims to help people build a more active lifestyle.
We believe the secret doesn’t lie in challenging physical exercise but, instead, in the small actions we take everyday.
Whether you choose to climb the stairs instead of taking the lift or start to walk or cycle instead of driving or taking the bus, these are sustainable steps towards a more active, and healthier, lifestyle.
For this reason we love the BTN BikeShare scheme launched by the Brighton & Hove City Council last autumn to encourage more people to cycle. Locals and visitors now have access to 450 bicycles from 50 stations across the city that can easily be used to reach their destination.
5.30 supports the initiative and it has a little surprise for all 5.30 Brighton participants. You can find out more about it on the event registration confirmation email.
Don’t dream it. Ride it!
5.30 Recipes: Homemade Delicious Biscotti
If you really like cookies why not making your own at home, here is an easy and quick recipe for you to try.
We love cookies, or ‘biscotti’ in Italian, because they are yummy and it only takes a few minutes to prepare them (10 min preparation and 15 min baking time) plus they fill the room with a delicious smell!
Here is our simple recipe with raisins but you can make your own version with other ingredients like hazelnuts, almonds, or dark chocolate chips.
Ingredients (for 30-40 cookies)
- Flour, 300 g
- Eggs, 2-3
- Butter, 80 g
- Brown sugar, 80-100 g
- Raisins, 150 g
- Vanilla baking powder, 1 teaspoon
Method
1. Put the flour, vanilla baking powder, sugar, eggs and butter in a bowl and mix it all up
2. Add the raisins and continue to mix until all the ingredients are blended together
3. Shape the dough into a ball with your hands and place it on a board
4. Roll out the dough with a rolling pin until it’s about 1 cm thick
5. Slice the dough into roughly rectangular shapes
6. Sprinkle over some cinnamon powder and bake it in a pre-heated oven at 180 degrees for 15 minutes
Watch the video recipe at the bottom of the page ?
These are great with a hot coffee for breakfast ☕or as a snack during a long day at work ???
Happy baking,
Sabrina
5.30 Brighton: Training Tip 4
Fourth week of fitness tips in preparation for the 5.30 Brighton event in July!
First, we share a set of simple exercises to improve your legs strength and cardio with some stairs workouts. These exercises will engage your lower body muscles including glutes, hamstrings, quadriceps and calves.
Don’t be afraid if you can’t find big steps like the ones in the video, you can use any type of stairs.
Before starting the stairs workout, jog for a few minutes to warm up (5-10 minutes), then try the sequence of exercises and repeat up to three times. In between exercises walk back down the stairs and rest for a few seconds.
If you feel any ache or pain whilst exercising, stop the workout straightaway: it’s better to do less today and rest, than having days off training due to an injury.
The 5 Stairs Exercises - watch the video at the end of the post ?
- Sprint up the stairs
- Skip a step (or two)
- Squat jumps – two or three steps
- Single leg hop, once with the right leg and once with the left one
- Alternate leg hop (two hops per leg)
Tip: always start slowly and gradually build up
Following the stairs workout, you can pass on to your running or walking session:
RUNNER - Target 5 min 30 sec per Km (8 min 51 sec per mile)
- 35 minutes of steady running (you should be able to talk easily)
WALKER - Target 53 minutes
- 45 minutes of brisk walking, without interruption
Have a great training session!
Team 5.30
Play the video below ?
The most fashionable one... 5.30 Milan ?
Yesterday was the second event of the 2018 5.30 Tour in Milan.
It was a marvellous morning with over 3,000 participants. We were a bit worried about the weather forecast: showers all night and morning ☔. In the end, the sun raised from the back of the beautiful Duomo and participants enjoyed a stroll in the Galleria and via Montenapoleone within the popular fashion quarter.
Thanks to everyone who made an unforgettable experience, from all the participants to volunteers and local police and council. See you next Friday in Turin!
5.30 Quick & Healthy Recipes: Granola
Granola is a great healthy way to start your day! It’s a mix of cereal flakes, nuts, seeds, honey & dried fruits that can be eaten alone or together with fresh yogurt.
It’s full of fibre and protein thanks to the cereals as well as healthy unsaturated fats from all the nuts and seeds.
We love it as it’s super easy and quick to make at home and you can customise it with your favourite ingredients. Plus, you can easily store it in a glass jar for up to 10 days.
This is our version with walnuts, sunflower seeds, dried berries, honey and oats.
Ingredients (300 g of granola)
Oats, 160 g
Sunflower seeds, 3 tablespoons
Chopped walnuts, 8-9 walnuts
Dried berries, 3 tablespoons
Acacia or chestnut honey, 3 tablespoons
Method
1.Chop the walnuts into small pieces
2.Add the chopped walnuts, oats, sunflower seeds, dried berries and honey into a bowl and mix
3.Spread the granola mix on a baking tray (covered with baking foil) and bake in a pre-heated oven at 160 degrees for about 10-15 minutes – enough to create a golden colour on the surface
4.Let the granola cool down for a few minutes and serve it together with fresh yogurt or milk. If you want to add a little extra energy to your breakfast add a piece of dark chocolate chopped into small pieces.
Recommended portion: 4-6 tablespoons per person.
Enjoy! Sabrina
Watch the video for the granola recipe below ?
2018 5.30 Tour Starts From Verona
Last Friday over 2,000 participants gathered in Piazza Bra (Verona) for the inaugural event of the 2018 5.30 Tour. It was a beautiful morning with many old friends and new ones too. We couldn't start in a better way and we look forward to a very busy couple of months ☕
Here are some photos from the event. Enjoy!
All photos of the 5.30 Tour can be viewed and downloaded for free on Flickr: https://bit.ly/2IkQgva
5.30 Brighton: Training Tip 3
Today we’ll focus on three simple exercises that will help improve your running/walking technique, speed, form and coordination.
Start with a few minutes of walking or jogging to warm up. Then move on to each exercise, slowly increasing the speed of the movements when comfortable.
When watching the video, pay particular attention to the movement of the arms and to the upper body position; both are key to keep your balance.
High-knees
This exercise consists of a run with very short steps. The objective is… drum roll please… to keep your knees high. This should be a fast, light movement, so focus on springing off again as soon as once your foot strikes the ground.
Butt Kicks
Quite simply, try touch your butt with your heels! Start by putting your hands behind you so you have something to aim for, once the movement feels more natural, move your hands away. To maintain good balance & stop the natural temptation to lean forward during this exercise focus on maintaining a straight upper body, with shoulders back. Build the pace once you’ve mastered the movement…this should leave you out of breath.
Sideways Walk
This is a very good exercise to improve hip flexibility and overall coordination.
The aim is to move left in a sideways direction, lead with your left leg out to the side, then bring your right leg across in front, left leg to the side again, and right leg across but this time behind.
It sounds trickier than it is!
Watch the training tip video below ?
Now that you are warmed up, you can start the running or walking training to help you reach your goal. Similarly to the last exercise, this time we increase the number of variations shortening the recovery time.
RUNNER - Target 5 min 30 secs per Km (8 min 51 sec per mile)
- 1 set = 1-minute fast pace running then 1-minute jogging
- 5 sets, 2 minutes rest, 5 sets, 2 minutes rest, 5 sets
WALKER - Target 53 minutes
- 1 set = 1-minute jogging then 1-minute brisk walking
- 5 sets, 2 minutes rest, 5 sets, 2 minutes rest, 5 sets
Perfect Meals: Salmon with buckwheat and fresh leaves
This is a super tasty meal, with different textures and flavours: the smoothness of the buckwheat, the bitterness of the green leaves and the smokiness of the salmon.
Combining a variety of flavours (and colours) within the same meal has many positives for your body and system. It ensures a mix of nutrients, vitamins and of course should taste fantastic!
Let’s take a closer look at each ingredient of this perfectly balanced meal.
Smoked salmon is a great source of Healthy Fats, Omega 3 and Vitamin D. If you have the time to cook it, we suggest using a fresh salmon fillet, which has an even higher amount of nutrients. But smoked salmon is perfect when you’re in a hurry.
Spinach is packed with Iron, helping restore energy and increase vitality. It’s also full of Vitamin A, C and K which helps hydrate the skin, making it healthier and glowing.
Lettuce is full of Antioxidants, which help the body fight damaging free radicals. It’s also a source of Vitamin C, which is essential for iron absorption, so it’s the perfect partner for the spinach.
Buckwheat is a gluten-free source of Fibre and Antioxidants, is proven to have a positive effect on good cholesterol and has anti-inflammatory properties. It’s an all-round superfood!
Enjoy it!
Sabrina
Ingredients
Buckwheat, 70-90 g
Salmon, 80 g
Lettuce, as much as you like
Spinach, as much as you like
Extra-virgin olive oil, 2-4 tablespoons
Lemon juice, 1-2 tablespoons
Salt
Method
1. Wash and chop the lettuce
2. Wash the spinach and steam them for 3-4 minutes
3. Rinse and simmer the buckwheat in salted water
4. Add the smoked salmon on a dish together with the chopped lettuce, steamed spinach and the cooked buckwheat
5. End the meal with some seasonal fruits
Watch the video recipe below ?
From 5.30 to London Marathon
Last Sunday, the 5.30 team was at the London Marathon! We don’t usually talk about long distance races, but when Fil told us he got a place in the ballot we just had to support him.
It was the hottest marathon day on record with the highest ever number of participants, over 40 thousand runners. There were loads of people along the course cheering, handing out jelly babies and fruits; the atmosphere was incredible.
Although we followed him through the app, we couldn’t find him until the very end. Here he is with a big (exhausted) smile on his face. It was a tough challenge, he’s only ever run for fun & never that far, but his smile says it all…don’t dream it, be it!
Fil & the rest of the team can’t wait to see you in Brighton in July.
