2018 CITY2SURF RACE GUIDE - REACHOUT
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2018 City2Surf
Race Guide
1
Thank you!
For choosing to raise funds for ReachOut. This toolkit is full of ideas
and inspiration to help you raise vital funds for our work, as well
provide you with all the important information about the City2Surf this
year.
Believe it or not, 7 out of 10 young people living with a mental health
issue do not get help. Stigma and lack of understanding are leaving
young people to cope alone. Without support, mental ill-health can
change a young person’s life. But so can we.
By choosing to support ReachOut, every kilometre you run and
every dollar you raise will help us help more young people - so we
can’t thank you enough. We’re looking forward to supporting you
throughout the lead up to, during, and after the event.
We hope that you have a great time running and fundraising to help
young people all over Australia.
“Every dollar you
donate to ReachOut
will help young people
around Australia to
live happier lives. I
know this because
someone just like you
was able to do this for
me.”
- Nick, 23
2
Table of contents
Welcome to the team! 4
Kick start your fundraising 6
Connect with #TeamReachOut 7
Fundraising information 8
Fundraising tips 9
Event information 10
Training tips 12
Gear 13
Fitness apps 16
Training schedule 17
Example training schedule 18
Look after yourself! 21
Thank you! 23
3
Welcome to the
team!
Thanks for pledging your support to help young
people all across Australia! With your help, we hope to
raise $98,000 in the coming year, as well as heaps of
awareness for youth mental health!
44
Thank you for being a part of
Team ReachOut
We are thrilled to have you as part of our team for the City2Surf 2017. Congratulations on signing up for the event and thank you
again for supporting youth mental health. We look forward to meeting you and celebrating all of your achievements in the upcoming
months.
We’re looking to raise $98,000 this year from race events right across Australia to help young people know they are not alone when
they are going through a tough time. With your help, we are that much closer to achieving our goal of helping all young people be
happy and well. So thank you, and good luck with the training!
WHAT YOU’LL FIND IN THIS PACK
All of the information you will need to make your training, fundraising and event a success! We’re here to support you the whole way
through, just as you’re supporting us.
Read on to find more about your specific event, as well as tips on fundraising, training and mental health!
“As a teacher, I see the growing
expectations young people have
to cope with on a daily basis. It is
important that we show and provide
support to young people which is why
I run the City2Surf with ReachOut.
They do a fantastic job of ensuring
young people have easy access to
mental health information and support,
provide quality resources to families
and schools as well as recognising the
strengths of other providers. Running
for ReachOut is just one way I can help
spread the word.”
- Ben (left), on why he’s part of Team ReachOut
5
Kick start your fundraising
Your fundraising page is crucial to getting the word out about your race and why you’re supporting young people and us here at ReachOut. It’s
also a great way to motivate you, as you’ll see your donor’s messages that will spur you on with training and the actual run!
Here are some tips on how to set up your page, and how to gather as much support as possible.
CREATE YOUR PAGE.
Because you’re running in the City2Surf, you’ll need to set up your fundraising page using Everyday Hero.
If you follow you can head to our leader board, where you’ll see a button to ‘start fundraising’. Click on this button and follow the prompts to set
up your page using either your Facebook, or an email address. It should only take a few moments - but if you have any questions at all please
feel free to get in touch!
ADD A PHOTO.
Maybe it’s of you training, a sweaty selfie after your last event - or maybe it’s a photo of you and the person that has inspired you to take part
in the run. Either way make sure you add a photo to your page! Research has shown that pages with a photo on them receive more funds than
those without.
SET YOUR TARGET.
Targets are great motivators and people will really rally to help you reach yours. On average, people who fundraise for the City2Surf will raise
$679. This year, the default target is $800, so we recommend you stick to this to
LET PEOPLE KNOW WHY YOU ARE RACING.
And why you’ve chosen to support youth mental health and ReachOut. Some of the people you ask for support may not have heard about
ReachOut, but they will be inspired by your efforts and how passionate you are.
MAKE THE FIRST DONATION.
By donating to yourself, you are giving a guide to people on what they should donate. When raising over $750, a great entry point is $50. We
know that those who self-donate raise more than those who don’t.
REFRESH YOUR PAGE.
Posting regular updates about your training (some apps might even do this for you), or saying thank you to people that donate is a great way to
show your commitment to the event. It can also act as a reminder for those people that want to donate but haven’t had a chance to do so.
SHARE YOUR LINK.
Email is still the most effective way to drum up donations. Emails are a direct communication between you, your family, friends and colleagues
and make them harder to ignore! Be sure to include your fundraising page link in your email to make it easy for your supporters to donate.
Posting on Facebook and other social media is a great way to supplement your email and also provides a way to engage your family and friends
in the journey you’re on.
6
Connect with
#TeamReachOut
facebook.com/groups/TeamReachOutandRace
@ReachOut_AUS @reachout_aus
SPREAD THE WORD
Here at ReachOut, we’re all about the digital and connecting with people. Whether you’re a tweeter, an avid Facebook user or Instragram lover,
we want to hear all about your experience, from your training and fundraising all the way up to the big day (and recovery days after!). So please
tag us in any photos or posts you share with the hashtags #TeamReachOut or #ReachOutAus. Here’s some example of what you could do:
►► Share your fundraising page using the social media links on Everyday Hero.
►► Tweet your fundraising updates using #TeamReachOut . Be sure to mention ReachOut by including @ReachOut_Aus.
►► Post photos of your training runs on Instagram using #TeamReachOut and mention us in your posts at @ReachOut_AUS
We also have a Facebook group called Team ReachOut and Race. It’s an online community where you and other team members can connect,
share stories and give tips! We’ll use this forum as a way to connect with you, to give advice on fundraising and training as well as updates
about events happening.
“...I know of a few people who
have been through some tough
times mentally. I really appreciate
that there is an organisation
out there, willing to provide the
information, the contact links
and the help for teenagers like
myself on a variety of topics, in a
medium that my generation are
comfortable with.”
- Leon, on why he’s part of Team ROAR
7
Fundraising information
Fundraising can be daunting, but we’re here to support you 100%. We have heaps of helpful tools and assets that will help with your fundraising
that aren’t included in this booklet. You can find them here: http://about.au.reachout.com/c2s17-race-guide. Some of the tools you can find
are:
SUGGESTED EMAIL
WORDING
We know how difficult it can be to ask for
donations from friends or family, so we’ve
created an email template for you. All you
need to do is fill in your details, copy and
paste, and start sending!
POSTERS
Posters are a great way to get the word
out about your fundraising within your
community. We have templates of posters Without support, mental ill-health can change
that you can print out and fill in, and then put a young person’s life.
up all around your local community to garner
support. If you’re part of a fitness centre or But so can we.
gym, ask if you can put them up there!
NAME
1 in 4 young people will
HOW TO experience a mental
health issue but only 30%
EVENT
TALK ABOUT will get the help they need.
I’m determined to help
REACHOUT.COM FUNDRAISING PAGE LINK
ReachOut provide young
people with easy access to
There are some do’s and don’t’s when you information and tools that
talk about ReachOut and this is a super can help them get through
handy guide on how to tell people about a tough time.
what we do, and what you’re helping us Your sponsorship will help
achieve. YOUR PICTURE me do that. Thank you!
HERE!
The help you need,
where and when you need it.
An example poster.
8
Fundraising tips
Sometimes it’s difficult to know where to start when you begin fundraising. To help make it easier, we’ve pulled together some ideas and tips.
SEND AN EMAIL TO EVERYONE YOU KNOW
Start with friends and family - or those people you are pretty confident will sponsor you. That way, when you broaden the list to include
colleagues or aunts and uncles, they’ll have a guide on how much to donate and will be inspired by others. One mistake that people make is
editing their list - don’t! People will be inspired by what you’re doing and want to support your efforts.
TIP: Don’t forget to include your fundraising link!
Without support, mental ill-health
LET PEOPLE KNOW WHY YOU can change a young person’s life.
But so can we.
ARE RUNNING Your fundraising reaches young people across Australia, providing
Letting people know why you have chosen to support ReachOut will definitely information, tools and support to help them navigate through a
tough time.
help get donations. Some of the people you ask may not have heard about us,
but they will support you when they see how passionate you are. Our 2020 goal is to help an extra one million people.
WHERE YOUR DOLLARS GO
ASK AGAIN
Send a reminder email to anyone who has not sponsored you yet or who has $10 will ensure that 5
said they would but haven’t had the chance. People get busy and it might not young people have access to
be at the forefront of their mind so sometimes a reminder is all they need (and ReachOut.com for an
remember to always include the link to your fundraising page). Research shows entire year.
that people who follow-up their initial request are more successful in their
fundraising efforts—so don’t be shy in asking again.
$50 will help us reach
ASK YOUR EMPLOYER IF THEY 6250 young people, ensuring
they know how to find help.
WILL MATCH DONATIONS
Lots of businesses encourage employees to take up community events and are
really supportive. $83 can help us
engage young people in the
co-design of their service,
DO SOMETHING DIFFERENT ensuring ReachOut responds to
►► Incentivise donations - let people know if you reach a certain target you’ll their needs.
do something. We’ve had people run one of their training runs in a onesie!
You could do a run in budgey smugglers, dye your hair a crazy colour
for the event, or have the highest donation choose what you do (within
$156 can help fund
around the clock support for
reason). our online community, keeping
►► Morning/afternoon tea – set a target for the event and ask for a donation. young people safe when they’re
most vulnerable.
►► Lawn bowls – a great way to spend an afternoon and raise money
►► Guessing competition – one of the simplest things to do! Fill a jar with lollies and have everyone make a gold coin donation to guess how
many are in there.
9
Event information
WHAT ARE THE RACE DETAILS?
The City2Surf 2018 is on Sunday 12 August 2018. It starts at Hyde Park in Sydney’s CBD, and official start time is 7:50am.
WHERE DO WE MEET UP?
All members of Team ReachOut will be meeting pre-race for a photo and to warm up before the race. The location of where we will
meet will be confirmed closer to the event date.
We have an end-of-event marquee, with food and drinks (and lots of high fives) to celebrate. The location of where the marquee will be
exactly will be confirmed closer to the event date.
WHAT ARE THE START GROUP TIMES AND LOCATIONS?
Please find the information for start times and groups below.
10WHAT DOES THE COURSE LOOK LIKE?
Starting in Hyde Park and traversing all through the Eastern Suburbs before ending at the iconic Bondi Beach, this course is both beautiful and
fun. The full course details are below.
PLEASE NOTE!
Some of these maps are subject to change closer to the date. We will do our best to keep you updated on the changes as they come in, but
keep an eye out for information coming from the event organiser (Fairfax) as well. You can find more details about the race on the official race
website.
WHAT CAN I DO WITH MY BAG?
Below is an outline of how the gear drop process will work.
►► You will be given a see-through bag at the gear drop area
►► Write your bib number on the outside of the bag with the markers provided.
►► Only individual items may be placed within the bag, such as a change of clothes, lightweight jacket, water bottle, post-race snacks etc. No
personal bags of any description (backpacks, purses, handbags) will be accepted.
►► Show your bib when leaving your bag with the gear drop volunteers.
►► After your run you will be asked again to show your bib to collect your bag.
Do not leave any valuables such as wallets, keys or phones with the gear drop service. Event staff will take care of your belongings, but no
responsibility will be taken for lost or damaged items.
Clothing and bags left anywhere but at the gear drop location will NOT be available for collection upon finishing the race. Please note, gear drop
is not available for participants in the Orange Back of the Pack Start Group.
11Training Tips
Whether you’re just starting out on your very first fun
run or you’re a seasoned pro, follow some of these
training tips to make the event just that much easier!
12Gear
Running is a very simple sport and doesn’t need too much specialised equipment. Make sure you have suitable clothing and that you feel
comfortable in everything. The most technical and most important things you need to buy are your running shoes.
SHOES
The right footwear is one area where you should not compromise. Good running shoes are an investment
in comfort, protection and injury prevention. It’s worth visiting a specialist or sports footwear retailer and
discussing your requirements with them. A specialist retailer with gait analysis and pressure plate testing
will be able to assess your requirements and recommend suitable shoes for your particular gait and
running style.
TIP
You want to be comfortable when you run so finding the right shoe size is very important. When you shop
for running shoes, always go in the afternoon because after lunch, your feet will have expanded a little.
SOCKS
Working upwards from the shoe, next you need some socks. These can be simple sports socks that can
be picked up from most sports stores. However, if you get more serious about your running, it’s a good
idea to invest in some socks that have been specifically designed for running. These have been designed
to wick away moisture and sweat from the foot so you don’t slip and consequently suffer from blisters.
Additionally, these types of socks are designed with more padding in certain areas for better cushioning.
The most advanced socks are designed for the appropriate foot i.e. they are left and right foot specific.
The specific foot socks have a great benefit in that they hug the foot better and there is no excess sock
floating around in the shoe which may cause blisters.
TIP
Buy your socks before you buy your shoes. Socks come in a wide range of thicknesses, which can significantly affect the fit of your running
shoes. Take the socks you are going to train in along to the shoe retailer so that you get a perfect match.
SHORTS AND TIGHTS
After socks comes shorts, or when it’s colder, tights. Shorts should be comfortable, lightweight, and have
the ability to wick away sweat when you train. Shorts come with just elastic waist bands or a draw string
as well. It’s worth getting a drawstring as you can tie the shorts to get the perfect fit.
Elastic only shorts often move down a little, especially in wet conditions. Your shorts shouldn’t be so tight
that they cut off circulation around your waist but they shouldn’t be so loose that they flap around all the
time either.
When the weather is cold it’s advisable to wear tights to keep your legs warmer and reduce the chance of
injury. Running tights hug the legs more efficiently and stop the wind and rain affecting the leg itself. This
helps reduce injuries from cold muscles and also means that you can enjoy running when the weather is a
little worse than ideal.
Your tights should be snug fitting and comfortable. It’s important to try them on before you buy because many manufacturers have different cuts
to suit different styles of runner.
RUNNING TOPS
Running tops should be reasonably tight but not figure-hugging and likewise they shouldn’t flap around when you run in them. It’s a fine balance
between well fitted and slightly baggy that you should aim for. With long sleeve top, you should aim to get ones with cuffed sleeves so they stay
down around your wrists. If there are no cuffs then the sleeves often ride up to your arms when you run and this can be both annoying and cold.
The mid to top range running tops all wick away sweat to keep you cooler and allow air circulation through the fabric. They feel very lightweight,
13but have the properties to keep you warm or cool depending on when and how you wear them. For hot
weather, singlets are the perfect option, but still go for wicking fabrics that also help air circulate around
your body to help with cooling.
When the weather gets really cold or wet, it’s a good idea to run in a long sleeve waterproof top. These are
great at keeping you protected from the wind and rain, and can keep you warm and dry throughout any
run. Sleeveless jackets are ideal for slightly warmer climates, while whole full long sleeve waterproofs are
better for colder and wetter climates. Cheaper versions will be fine for most running conditions but they will
sacrifice certain aspects like being 100% waterproof or windproof. Being prepared for cooler conditions
enables you to stay warm, dry and enjoy the run more. In warmer climates wicking fabrics enable you to
train harder by staying cooler and wicking away sweat and moisture from the body.
SPORTS BRAS
It’s important to wear a sports bra that fits you snugly and gives good support for running. Everyone is
different and you may well need to try on a few different products before finding what is just right for you.
So does your sports bra fit?
►► Your bra should fit snugly without being uncomfortably tight
►► The bra should fit without any bulges around the sides
►► The shoulder straps should not dig in (wider straps can be more comfortable)
►► When you run there should be significantly less bounce than with a normal bra.
There are many excellent bras on the market which come in a range of sizes and colours offering every different level of support. Most women
should only need to wear one sports bra even for high impact activities.
SUNGLASSES
When you’re out running the last thing you want is to have sun in your eyes the whole time. A good pair of
running sunglasses should be comfortable and should fit you correctly so that they don’t bounce around
when you pick up the pace. However, they shouldn’t be too tight or you might find that they steam up due to
poor ventilation. You should also avoid glass lenses for safety purposes. If you fall or have something hit you
in the face the likelihood is that glass will smash - a polycarbonate or composite lens won’t.
HATS
Hats are also important in the summer as you’ll want to protect your head from the sun. Your best bet is to
go for a lightweight baseball cap, as it’s important to feel comfortable while protecting you head at the same
time. Too much weight on your head on a hot day is never a good idea.
WINTER CLOTHING
In colder temperatures you should wear gloves that are lightweight and comfortable. Only in extreme weather
will you need to wear thick running gloves and more often then not you will heat up enough to be okay in the
normal thin type. Woollen gloves will be fine for most runners but if you are venturing out into the colder or
wetter climates, it’s worth investing in a more advanced pair.
Running with cold hands can ruin the experience for you, so choose carefully when you buy, especially if it’s near wintertime. Hats are similar to
gloves in that woollen ones are the norm because they are easy to get hold of and are cheap. Fleece materials offer wind-stopping capabilities
and some are waterproof as well. Caps other greater protection from the rain, snow and sun but often they can get blown off in windy
conditions.
14“The key message for me is that I
was never alone, I always had help
and everyone was so supportive.”
- Chelsea, on what was helpful in the lead up to
her event
15Fitness apps
Because ReachOut is an online service, we rely heavily on technology to help us help young people. There are heaps of new technologies that
are making life just that much easier - training is no different. Here are some of our favourite running applications for your devices that will help
you create and stick to the schedule and training sessions that best suit you.
MY ASICS RUN COACHING
With MY ASICS Run Coaching you can create personalised training plans for distances up to full marathons! It
adapts to your goals and abilities as you run, and automatically adjusts your schedule if you miss a run.
STRAVA
In addition to a fully featured GPS service, Strava shows you a feed of your friends’ most recent activities and
lets you compete against them - so if you like to challenge friends and family then this might be the app for
you!
MAP MY RUN
Whether your goal is to run your first 5K or to tackle a marathon, your personalised training plan on Map My
Run can help get you there. It adapts to your fitness level as you improve and guides you with audio coaching.
RUNKEEPER
Great for those runners who need a good beat, RunKeeper’s ‘DJ’ analyses the music on your phone, detecting
each song’s mood and tempo. It then plays a tune that matches up with your speed, to keep you on track.
ENDOMONDO
If you’re looking for a little push to help you meet your goals, then Endomondo might be the app for you. It’s
commitment feature will gently remind you via push notification to get those runs in for the week.
COUCH TO 5K
It’s totally cool if you’re new to running! Couch to 5K’s training program and in-app cues are a breeze to
follow. It will let you know your run and walk intervals while a virtual trainer will help you with motivation.
16Training sessions
Following good practice is key to getting the most out of your training, so that you can start out on the road to fitness with safe and correctly
balanced training sessions. TIP: Follow this sequence each time you train to help remain injury free and be the best prepared.
WARM UP
The warm up raises the heart rate, gets the blood flowing to the working muscles and
prepares the body for exercise. It should be for a minimum of five minutes and replicate
the movements or activities of the main session. For example, when beginning a run,
five minutes very easy jogging will prime the body for the main training session.
TEAM TRAINING
DAYS
MOBILITY Saturday, 7 July
Some basic actions to put the limbs through the range of movement that the main
Saturday, 28th July
session requires will make sure that your joints are loosened up, lubricated and will
function more efficiently.
MAIN SESSION
This will form the bulk of the training session, and will be your big run, walk or jog.
COOL DOWN
The cool down should be at a lower intensity than the main session and should bring the body temperature and heart rate closer to pre-exercise
levels. Waste by-products of exercise will be flushed from the muscles and tissues, accelerating recovery before the next training session. For
example: the cool-down should be a minimum of five to 10 minutes light cardio. Jogging or walking is ideal.
FLEXIBILITY
You should always stretch after the main session and cool-down as the body is in a greater state of relaxation than at the beginning of the
session. Five to 10 minutes spent stretching the muscles worked will maintain suppleness.
17Example training plan
The following is an example of what your training might look like - feel free to experiment with what suits your lifestyle the best! This is also
a beginner training plan, so if you’re a seasoned pro you may need to change it fit to your ability. The apps on the previous page can help to
adjust your sessions.
Please remember that personal safety is essential and ensure that you consult your doctor before you undertake any new exercise regime.
Week No. 1 Building phase 1
Day Training Training notes
Mon 10 minutes easy walk/jog Keep the pace very easy and try and jog non-stop.
Tue Rest
Wed Brisk 20 minute walk Keep the pace up for the whole 20 minutes.
Thurs Rest
Fri Easy 10 - 15 minute walk/jog Aim to jog longer than Monday. Pace is not important.
Sat Rest
Sun 20 minute walk/jog Set two targets:
1. Jog as much as possible. If you do stop, try and keep walking until
you catch your breath back.
2. Keep going for as close to 20 minutes as you can.
Week No. 2 Building phase 2
Day Training Training notes
Mon Optional 10 minute walk Complete rest day if tired from Sunday’s effort.
Tue 10 - 15 minute jog Aim to progress further than last week.
Wed Rest
Thurs 10 - 15 minute jog
Fri Rest Double rest before Sunday’s bigger effort.
Sat Rest
Sun 20 - 25 continuous jogging Big effort to keep going non-stop. Slow is good!
Week No. 3 Building phase 2 (cont.)
Day Training Training notes
Mon Rest
Tue 10 - 15 minute easy jog Run how you feel. If sore, walk.
Wed Rest
Thurs 10 - 15 minute jog
Fri Rest
Sat Rest
Sun 25 - 30 minute jog Try and keep jogging for at least 25 minutes. Speed is not important
but constant jogging is!
18Week No. 4 Building phase 3
Day Training Training notes
Mon 10 - 15 minute recover walk Nice and easy, get the legs moving.
Tue 10 minute easy recovery run Recovery jog after yesterdays faster session.
Wed Rest
Thurs 20 minutes comfortable
Fri Rest Double rest day before Sunday’s longer run.
Sat Rest
Sun 35 minute jog Moving up each week now. Keep pace easy.
Week No. 5 Building phase 4
Day Training Training notes
Mon Rest
Tue 20 minutes easy Keep the pace very easy but try and jog non-stop.
Wed Rest
Thurs 25 minutes comfortable Aim for a faster pace. 4 x 100m strides after run.
Fri Rest
Sat Rest
Sun 40 minute jog Extending by another 5 minutes. Start slow and gradually get faster. Save
energy for last 10 minutes.
Week No. 6 Training peak
Day Training Training notes
Mon 20 minutes easy
Tue Rest Double rest before Thursday’s faster run.
Wed Rest
Thurs 30 minutes steady Faster paced session. Do 4 x 100m strides and stretches after.
Fri Rest
Sat Rest
Sun 50 minute jog This is your key session. Focus on completing this and enjoy how far you have
progressed! Speed is not key, endurance and stamina is!
Week No. 7 Training peak (cont.)
Day Training Training notes
Mon Super slow 15 minutes Pure recovery. More like a brisk walk.
Tue 20 minutes comfortable Optional 4th run this week. If you feel good - do it. If you feel tired - don’t!
Wed Rest
Thurs 30 minutes easy Remember when this was your long run?
Fri Rest
Sat Rest
Sun 60 minute jog Really long one, keep the pace relaxed. This is time on your feet. Save energy
for race next week.
19Week No. 8 Taper week and RACE!
Day Training Training notes
Mon Rest
Tue Easy 15 - 20 minutes jog All runs are relaxed this week. 4 x 100m strides at the end.
Wed Rest
Thurs Easy 15 minute jog Omit if feeling at all tired.
Fri Rest
Sat 10 minute very easy jog in race kit Super slow. A few 100m strides at the end. Nice carbohydrate
dinner and an early night!
Sun Race! With easy warm-up and cool-down The big one! Enjoy your event.
RACE WEEK PREPARATION
The focus for your final week before your event should be relaxing and easier sessions as you gather your energy for your race. Competing in a
race requires some planning and organisation so that you can produce your best performance, rather than get caught up in the traffic or missing
key items of gear. Use your extra free time in the final week to plan and prepare for your big day. To make sure that your race goes without a
hitch, follow our race tips below.
►► Assemble and check all your kit early on in the final week, including your timing chip if one is provided.
►► Don’t experiment with new kit items on race day, stick with tried, trusted and broken in items so that you avoid any unplanned chafing
problems.
►► Eat your usual meals on race day, just as if it was a normal training run. The night before is not the time to experiment with spicy foods or
energy drinks!
►► Take a box of ‘emergency items’ such as spare laces and a couple of old T-shirts in case the weather is poor whilst you are warming up.
►► Check over the race organiser’s instructions and route descriptions so that you are familiar with all arrangements.
►► Get to the race venue early. That way you can settle in and check out the start and finish, which will give you the best chance of enjoying
your race experience.
“The support you
discover when you put
yourself out there is
certainly overwhelming.”
-Blake, on fundraising
20Look after yourself!
You’re making a huge difference in the lives of young people all across Australia and we are so grateful. But it’s also important to remember that
while you’re raising funds for youth mental health, looking after your own should be a priority too!
Here are some of our favourite mental health tips to help you cross the finish line feeling and thinking as positive as possible.
BE KIND TO YOURSELF
It’s easy to beat yourself up when something does wrong or you have a bad day. If you miss a training session or ran slower than you hoped,
give yourself a break as sometimes these things happen.
BE CONNECTED
Being social and connecting to others is a basic human need. Instead of messaging someone, call them or make plans to catch up at the
weekend. Training can sometimes take over so make some time for friends or family and do something completely un-training related.
BE MINDFUL
Be aware of living in the moment and your surroundings. This can be through yoga, meditation or just a couple of moments each day of steady,
mindful breathing. You’re doing an incredible thing, training and fundraising for youth mental health so take some time to sit back and think about
the awesome work you’ve done so far.
BE GRATEFUL
Expressing thanks can lead to a healthier, happier and less-stressed lifestyle. So thank your colleague for the work they pushed through, or your
partner for unloading the dishwasher.
BE POSITIVE
It’s easy to get caught up in the negatives of your day. This would be a great time to revisit your fundraising page, where you can read through
comments left by your supporters. It will boost your mood and your motivation for the rest of the day!
21Celebrate!
You’ve just done something INCREDIBLE.
22Thank you!
At the end of this, you’ll have completed a huge milestone.
Not only will you have improved your own physical and mental wellbeing, you will have raised awareness and funds for youth mental health,
which will help tons of young people get the help they need, when they need it. Take a minute to reflect on that - and allow yourself to feel really
great.
From all of here at ReachOut - THANK YOU. We couldn’t do what we do without incredible people like you.
“To all the wonderful people who make this whole ReachOut thing possible - thank you.
Thank you for your commitment, your inspiration, your time, your resources, your care,
your thoughts and your help. Thank you for understanding the power of young people,
for wanting to create change, for helping us make change and for making the lives of so
many young Australians better. It's people like you that inspire me to be a good person,
to give back to my community, and remind me that the world has great people in it. Be
proud of your contribution - you really have helped us build something amazing.”
- Rosie, thanking ReachOut
23“Thank you for creating a wonderful
site. You have helped me a lot and have
saved me, too. ”
- Anonymous ReachOut User
ReachOut Australia
Level 2, Building B w. about.au.reachout.com
35 Saunders St e. fundraising@reachout.com
Pyrmont, NSW, 2009 p. (61) 2 8029 7777
24You can also read
