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Start running for Women’s Aid
The story of the fight to end domestic abuse is a story of persistence.
It’s a story of inspirational women resolving to build a world where we
can all live free from fear.
Since 1974, Women’s Aid has created a national You help us persist by:
network supporting women and children • empowering women to live independent
escaping violence. Rooted in the women’s lives free from violence
movement, we’re run by women, for women. • challenging the causes of domestic abuse,
and lobbying to improve women’s services
Over the years, we’ve achieved a huge amount: • meeting the needs of women and children when
campaigning for better protection for survivors, they are at their most vulnerable
and raising awareness of the sexism that
allows domestic abuse to be minimised, ignored, Thanks to fundraisers like you, last year we
and misunderstood. helped thousands of women escape abuse and
build independent lives free from fear.
We have persisted in supporting women.
But we can only do that thanks to you Without Women’s Aid supporters helping us to
reach out to these women, many of them faced
Women’s Aid is a lifesaving federation of frontline a stark choice of homelessness, or returning to
domestic abuse services, supporting women and their abuser. Many also risked losing their children.
children at the most challenging times of their
lives. The power of us together, as a network of
services united to support survivors of domestic
abuse, is formidable. Together we help save lives
every day.
You helped Emma* realise she wasn’t alone
£10 could support a woman using our Live Chat
Emma was abused by her husband for years. She service to receive support and information on their
repeatedly tried to escape, but was turned away next steps to a life free from abuse.
from refuge. On one occasion she arrived for “Without the support of the Women’s Aid case £20 could help provide educational resources and
DOMESTIC ABUSE IN THE UK TODAY
help with a fractured cheekbone, only to be told worker I wouldn’t be where I am, I would still be advice about healthy relationships on our dedicated
• Domestic abuse is a gendered crime – 1.6 million platform for young people.
her case wasn’t ‘high risk’ enough to get a refuge suffering in that place. My caseworker just listened
women experienced abuse in the year ending £50 could help fund our research efforts, ensuring
space. to me.
March 2020. we are leading the way in evidence and data on
• On average, three women a fortnight are killed domestic abuse. Better data means better support
Frightened and with no-where else to turn, Emma She didn’t judge me or jump to conclusions. I’m
by their male partner or former partner. for survivors.
called us. Our specialist caseworkers worked forever grateful to her.”
• On average the police receive over 100 calls £100 could help a woman struggling to access ref-
tirelessly to find her and her children a place of
relating to domestic abuse every hour. uge space be supported with one of our specialist
safety.
domestic abuse practitioners.
*Names have been changed to protect identities
1 2
You want your run to raise as much money as you can to support women
to live independent lives free from fear and violence.
When you put on your running shoes for Women’s Aid, you’re joining a
nationwide movement of runners dedicated to ending violence against And we’re here to help you. Our top tips will 4. Gift Aid it
women. help you maximise your fundraising — and inspire When you use Gift Aid, Women’s Aid receives an
others to give right along with you. extra 25p for every £1 you raise — at no extra
cost to you or your donors.
Here for you, every step of the way 1.Shout about Women’s Aid
Whether you’re taking on the London Marathon, ‘Running the Great North Run helped me feel Show people why you care about supporting 5. Talk to the boss
your local 10K race, or the Great North Run, we close to Alice’ women escape domestic abuse, and they’ll be Employers like to see their staff getting involved
want you to feel supported from that first training inspired to support you. We can help you with in charity, and might even offer corporate support
run. We’ll be by your side from the moment you Sue’s daughter, Alice, was only 24 when she was resources to bring your fundraising to life. themselves — from matched giving, sponsorship,
sign up, to the moment you cross the finish line. murdered by her ex-boyfriend. Struggling to come to or letting you display fundraising materials in the
terms with her daughter’s death, Sue decided to run 2. Set a target office.
If you have any questions, need some advice, a half marathon to raise money for Women’s Aid. Having a fundraising target can help keep you fo-
or want to talk about your fundraising, just give cused — and it’s a good way to encourage more 6. Go social
us a call on 0117 983 7132 or email on ‘Alice was beautiful, kind, generous and clever. people to donate. Of course, if you smash your Social media is a great way to tell the world about
fundraising@womensaid.org.uk Women’s Aid was a charity close to her heart. fundraising total early on, you can always increase your fundraising and inspire support — as well as
We’d love to hear from you and help where we Their mission is inspirational - the more people it! a handy tool for organising events.
can. know about them, the greater their impact.’
3. Set up a donation page 7. Make it virtual
Whatever activity you choose to do, setting up Since the onset of Covid-19 and national lock-
a donation page via Just Giving is a great way downs many fundraising events and activities have
of sharing information about your fundraising moved online. For ideas on how to do this check
BY YOUR SIDE
and providing a safe and easy way for people to out our blog: www.womensaid.org.uk/how-you-
• We offer you dedicated support from a member donate. can-support-women-and-children-experiencing-
of our fundraising team — we’ll be on hand abuse-during-a-covid-19-lockdown/
to offer advice, fundraising tips and a bit of
cheerleading encouragement Sue
• Claim your free Women’s Aid running vest —
designed with your running comfort in mind
• We offer training plan that will help you get
race-ready while avoiding any injuries
• On the day support — our team will be there
cheering you on (although we can’t promise
pom-poms!)
3 4
Thank you for deciding to run for Women’s Aid.Your incredible and inspiring
support will help us persist with our work to end domestic abuse, and create
a world where everyone lives in safety.
If you want to top-up your fundraising, or if you Play to win
need to reach a minimum fundraising target in A games night with friends is a fun
order to take part in your running challenge, - and competitive - way to fundraise
these fun fundraising ideas can help you tot up Whether you fancy a spot of Snakes and Ladders,
your total. want to challenge your friends to Monopoly, or
see yourself as having a good poker face, invite
your friends to play and donate for Women’s Aid.
Make the perfect bake
A cake sale is a tasty way to raise money Your biggest challenge yet
Whether you get everyone in your workplace to Will you jump out of a plane for Women’s Aid?
bring in a bake and a donation, choose to set up a Or do a sponsored bungee jump… or climb a
stall on your street, or organise your own Bake- mountain… whatever daring, crazy, awe-inspiring,
Off with friends, sharing sweet treats is a yummy breathtaking challenge you want to take on for
way to fundraise. Women’s Aid, persist in your ambition!
Persistent purple
Get your college, workplace, or community
A WORLD WHERE WE CAN ALL LIVE IN
to dress up in suffragette purple for the day SAFETY AND FREE FROM VIOLENCE TAKES
The colour of the suffragettes and the colour PERSISTENCE
of Domestic Violence Awareness too. Raid your
If you want more fundraising inspiration
wardrobe for some purple outfits and accesso-
then take a look at our website:
ries, and get everyone who joins in to bring a
womensaid.org/fundraising
donation.
You can also contact to our team on:
fundraising@womensaid.org.uk
- we’ll be with you every step of the way.
5 6
If you’re ready to start running, we can help you.Your free training plan is
available to download on our website, womensaid.org.uk/trainingplan
And we’ve put together some handy ideas to help ride, a recovery run with a gentle swim or a hill
get you ready for race day while avoiding injury session on the step machine.
and keeping up your enthusiasm.
6. Stay strong!
Ten tips to avoid injury Every runner needs to include strength training in
You are what you eat
their programme, class based activities like Pilates,
A good and healthy diet is important all the time,
1. Ease in gently circuit training and Body Pump fit the bill.
and especially when you’re running. Eat a balanced
Aim to run on non-consecutive days of the week
and nutritious diet that includes carbs, protein,
to begin with. Run at a pace that gets you a little 7. Warm up…and cool down
fats, vitamins and minerals.
breathless and warm, and start off by mixing up Start your run with an easy jog or brisk walk to
bouts of walking and running. get your muscles and joints warmed up. Stretch
And don’t forget — keep hydrated!
after your run — holding each stretch for 20-30
2. Up the pace seconds until it feels mildly uncomfortable. Don’t
Before training:
Don’t worry about intensity. Just start to increase forget to breathe! Kitted out
the time and frequency you run. The general rule
Carbohydrate rich foods and snacks will ensure
is to increase your weekly mileage by no more 8. Go off–road You don’t need to spend lots of money on a
your body has adequate fuel to train. Aim to eat
than 10% a week. Add variety to your training terrains. Try running outfit, but some things are indispensable
1.5 grams of protein for every kilogram of your
running on a playing field, gravel path, treadmill
body weight each day. As you get closer to race
3. Take a break or athletics track. • The right shoes
day, increase your carb intake with foods such as
Make sure you stick to your rest days. Rest days Go to a specialist shop and the assistant will help
rice, pasta, bread and bananas.
are actually when your muscles build up — it’s 9. Meet your sole-mate you find your perfect fit
when your body adapts to training, and becomes You need the right kit and that starts with shoes.
After training:
fitter and stronger. Go to a specialist store where the staff can advise • The right socks
you on your perfect fit. Socks with Climacool fabric will keep your feet
Aim to eat a proper meal within two hours
4. Run well cool and prevent blistering
of your training — and try to keep a balance of
Maintain good posture and stay relaxed and fluid. 10. Listen to your body
carbs and protein.
Keep your rhythm fast and light, and use your Learn to distinguish between muscle soreness and • The right shorts
elbows and knees to drive you forward. pain. If the pain changes your running style, lingers Again, Climacool or other wicking fabric can help
Talk to your doctor
for more than a day or two, or goes away between keep you cool as you run
5. Get on your bike runs but comes back every time you run you need
If you are making a big lifestyle change, or just
Bring in cross training such as cycling, rowing to take a couple of days off. If there is no improve- • The right bra
have any concerns or questions about nutrition,
or gym training — especially if you’re new to ment consult your doctor or a sports-injuries Okay, so you guys don’t need to worry about this
your doctor can help.
running. You could replace a long run with a bike specialist such as a physiotherapist or osteopath. one, but for women a good sports bra is a must.
7 8
How do you stay motivated when you’ve got a distant finish line to
cross? We can help…
Who are you running for?
You probably already know quite a bit about
Women’s Aid. But learning more about the need
to tackle domestic abuse, and the women you’re
helping, can spur you on.
The finish line is in sight Ready for race day Wear your vest with pride
Think about how you’ll feel when you burst ‘If you’re running through one of our Women’s Make sure everyone can see you’re running for
through that finish line, having raised money to Together we’re stronger Aid charity places, we will be there on the day – Women’s Aid by wearing your free vest. Add your
empower women to live independent lives free Most towns and cities have running clubs you can cheering you on and making sure you have all the name to your vest so people can cheer you on.
from domestic abuse. Euphoric, we reckon. join. Running with other people can help with support you need!
your motivation, as well as be a great place to Stay warm
Getting stronger make friends and share tips. If you’re fundraising for us through your own It sounds odd, but wrap a bin bag around you at
Training is tough, but remember how much running place, let us know which race you’re in the start line to keep your muscles warm and
stronger you are getting with every step. Running so that we can put you in touch with any other dry. You can put it in the bin once you’ve started
is a great way to deal with stress, and get fitter. ‘He shouted to me: incredible charity mate, Women’s Aid runners, for your friends and running.
they saved my mum!’ families to form their own cheer squads!’
In the routine Start slow
If you’re struggling to fit training in, try setting Darren ran the London Marathon for his sister, who Be prepared Don’t be tempted to sprint off at the start. A
your alarm earlier and heading out in the endured years of abuse that turned her from a Make sure you leave yourself plenty of time to get slower first half is proven to lead to a faster finish.
morning. Or swap your commute home for a fun-loving woman to a shell of her former self. to the start line, and pack your kit bag the night
run, or take a running lunch break.You’ll quickly before. Stay hydrated
find your rhythm. ‘I was running past Big Ben when a man If you trained with water, then just drink water on
started cheering me as if he knew me. It Check the weather forecast the day. Drink little and often, and take a snack in
turned out Women’s Aid had helped his family, If it’s hot and sunny, wear a cap to avoid sunstroke your bag for when you cross the finish line.
just as they helped mine.’ and sunburn, as well as applying sun cream. If it’s
cold, invest in a pair of Climacool gloves — cold
hands can be distracting and have an effect on
your body temperature.
9 10
Don’t forget...
Once you’ve done your fundraising, you’ll want By post
to collect the money you’ve raised as quickly as Send your cheque or postal order to:
possible and really see your hard work make a Women’s Aid, PO BOX 3245,
difference straight away. Bristol, BS2 2EH.
There are a lot of ways you can send your money Please include any sponsorship forms so that we
into Women’s Aid, where it will be put straight to are able to claim Gift Aid. Also please fill in the
work supporting women to live independent lives donation form at the back of this pack so that
free from violence and fear. we can thank you properly for your amazing
achievement. You can find additional donation
On the website form and sponsorship forms on our website at:
You can pay any donations that you have www.womensaid.org.uk
raised directly through our website by going to:
www.womensaid.org.uk By phone
Give us a call on:
If you’ve used a Just Giving page then it’s easy.You 0117 983 7132
won’t need to do anything — the money will be
automatically paid to us.
There are other ways you can support us.
You can send us a one-off gift that will help us do even more
to empower women to live independent lives free from violence.
You can also set up a regular gift.Your monthly or quarterly donations
will help us continue our life-saving work for women and children around
the country who are affected by domestic abuse.
To find out more about supporting Women’s Aid,
visit: www.womensaid.org.uk/donate
PO BOX 3245, Bristol, BS2 2EH
T: 0117 944 4411
E: info@womensaid.org.uk
@womansaid
facebook.com/womansaid Women’s Aid is a registered in England and Wales (1054154)
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