How much training should I do?
Our friend Mike Norbury can answer this.
How to get fitter and stronger for the 10in10 by Mike Norbury
It doesn’t necessarily matter how many times you go to the gym, the swimming baths or go for a jog around the park, there is no real substitute in training for the hills, other than getting out in the hills. If access to the hills or rugged coastal areas are too far from home, then visiting a gym, going swimming, cycling and running, are all good activities for improving a person’s all round fitness and strength.
However, more specific training can be accomplished without doing any of the activities mentioned. Hill Walking should be an enjoyable experience, never over stretching yourself, being able to hold a conversation with the people around you and at the end of the walk you should still have some energy left in the tank!
To achieve this you need to be able to pace yourself over long distances, start off walking slow, using small steps and let your shoulders move at the same time as your feet to create extra momentum when you are walking. This will help promote a more efficient walking style and increase the security and stability of foot placements because you now have most of your body weight over your feet.
For this you will need to build up confidence and stronger leg muscles. This can be achieved on long flights of stairs. Carrying your Back Pack and wearing your walking boots will make the situation more real. Light weight running shoes are great and have advantages but they are not as beneficial on long hill walks over mixed terrain. Using Running shoes promotes a different body position when walking, which is not the same body position when wearing walking boots. Walking boots are heavier therefore you build stronger muscles and therefore train harder.
Remember to start off slowly and climb up one step at a time and gradually get into your rhythm. Once you start to feel your legs burning and your breathing becomes more intense, slow down but try to keep going and keep that same rhythm. Remember that walking down the stairs is just as valuable exercise because around half the steps you make on the hills will involve walking down hill.
Once you have completed this routine, try the same exercise but this time missing every other step and notice how the movement from your upper body becomes more exaggerated. If you can imagine that on an average length walk over a distance of 10 Kilometres, a person will take at least 14,000 steps.
If you find yourself sitting during the day, try to do most things standing up and spend as many hours as you can on your feet. Wear your walking boots as often as you can, look after your feet and keep your toenails short. Hope this help! Enjoy your training!
Where do the funds I raise go to?
We have supported the MS Society with every 10in10 event and give mainly to research, with some funding staying locally with MS Society Allerdale Group to help people with MS in the North Lakes. We have raised over £341k into research, since 2011.
Prior to 2013, we supported ‘general’ research by the MS Society. In 2013, we decided that we would like to pick MS Society projects that were of interest to us and we thought would also be interesting for our participants. These have been, in order:
2013 – Cambridge Centre for Myelin Repair – Professor Robin Franklin – £22,500
- When myelin, the fatty protective layer that surrounds nerve fibres, is attacked by the immune system in MS the nerve can become exposed. This leaves it vulnerable to damage, which is the main contributor to disability in MS. As such, finding ways to repair myelin is a key research aim.
- The MS Society Cambridge Centre for Myelin Repair was set up in 2005 with £1.6 million from the MS Society. Their overall aim is to find treatments that promote myelin repair for people with MS.
- Some ground-breaking discoveries have been made from this Centre of Excellence, including in 2015, when the team discovered that a protein activated by vitamin D could be involved in the myelin repair process.
2014 – MS SMART – Secondary Progressive Multi Arm Trial- DrJeremy Chataway – £40,000.
- MS SMART is a pioneering phase 2 trial, investigating whether 3 potential treatments that are already being used for heart disease, motor neuron disease (MND) and depression, could slow or halt disability progression in people with secondary progressive MS.
- All 3 drugs have the potential to protect nerves from damage, which could ultimately stop or slow disability progression. Testing 3 drugs at once is much quicker and cheaper than running 3 individual trials and, because researchers already know their safety profiles, it could take considerably less time to run trials.
- The trial has now finished recruiting, with results expected in 2018
2015 – Myelin Repair Projects at Glasgow University, including identifying re-myelination markers – Dr Julia Edgar – £55,000
- This was a one year project that developed a technique called a ‘high throughput screen’ to identify molecules that have the potential to encourage myelin repair in people with MS.
- Researchers at the University of Glasgow worked alongside the Scottish Bio screening Facility to successfully set up dishes of myelinating cells in a laboratory using robotic work stations.
- This new system will allow hundreds of myelinating cell cultures to be processed in a short time. The researchers are now using the system to screen potential myelin repair drugs and to understand more about the causes of MS.
- 2016 – Finding new ways to protect oligodendrocytes – Dr Julia Edgar – £72,000
- It is not known exactly how damage accumulates in MS but we do know that myelin making cells called oligodendrocytes are injured. Injured oligodendrocytes are unable to make myelin as efficiently resulting in less myelin repair.
- Julia’s project is investigating a particular structure called the myelinic channel and the role it may play in oligodendrocyte injury. If this channel appears to be damaged under MS conditions this may help to explain why oligodendrocytes become injured.
- Treatments to prevent damage to the myelinic channel may help protect the oligodendrocytes. This might enable them to replace damaged myelin and prevent damage to the nerve.
Having raised over £341k into research, since 2011, we want to commit to raising a whopping £105k in 2018. We welcome as many hikers as possible to take up either our Annual 5in5 or 10in10 OR our lovely new Family 5in5 in September.
In 2018 we have pledged 50 % of our fundraising money to allow Prof Chris Linnington and Dr Julia Edgar to finish their 2 year project in Glasgow, investigating ‘pro inflammatory feedback loops in progressive MS’ and 50% towards the work of Prof Robin Franklin at Cambridge Myelin Repair Centre. We previously supported Cambridge in 2013 and have decided that we would like to once again add to the funding of their world renowned research into Myelin Repair.
- Yvonne received the MS Society Fundraiser of the Year Award in 2013.
- Duncan and Yvonne were given a laboratory tour at Glasgow University and enjoyed lunch with Dr Julia Edgar in October 2016. This allowed them to see where the funds go and to get some great insight into how research is progressing.
- We are reviewing our local support for 2017, as we have now passed over £20,000 to Allerdale MS Society Group. It may be that we work with other small groups from time to time and we will update this FAQ accordingly.
What is my registration fee spent on?
10in10 has grown rapidly and we realised that we were able to really make a difference, raising as much as possible for research into MS. This, however, meant a lot more time would need to be committed. It was decided, from 2014, that the registration fee would be used to pay Yvonne for event preparation and management. Yvonne holds a professional fundraiser agreement with the MS Society and receives full support from the Charity, who value our relationship.
Where can I stay for the 10in10/5in5?
Where is the 10in10 based?
We have based our event at the Swinside Inn, Newlands Valley, Keswick CA12 5UE, swinsideinn.co.uk, for the majority of the years we have run the event. There is always a warm welcome and they ensure that there is plentiful food and drink for our tired hikers, on their return. The Swinside also have arranged for a delicious 10in10 Brew, from which they donate 10% of each pint sold to the 10in10 appeal.