wed 02 november 2016 mediaportal reportclients.monimedia.net/cigna/issue08/mypdf.pdf · wed 02...

WED 02 NOVEMBER 2016

Mediaportal Report

Let the fun begin01 Nov 2016The Dominion Post, Wellington, General News

Page 3 • 54 words • ASR NZD 120 • Photo: No • Type: News ItemClassification: • Size: 20.00 cm² • NZ • New Zealand • Press- Mentions • ID: 679790846

Registrations open at 9am today for the 2017 Cigna Round the Bays fun run. The event will be celebrating its 40th anniversarywhen runners take to the harbour-side on Sunday, February 19. It will feature four distance options - the 6.5-kilometre fun run,a buggy walk, a 10km course, and a half marathon.View original - Full text: 54 word(s), <1 min

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Registrations open this morning for the Wellington Round the Bays race. Sport ...01 Nov 2016 8:03 AMNewstalk ZB (Wellington), Wellington, 08:00 News, Newsreader

Duration: 0 min 31 secs • ASR NZD 128 • NZ • New Zealand • Broadcast - Mentions • ID: W00068125004

Registrations open this morning for the Wellington Round the Bays race. Sport Wellington CEO Phil Gibbons is confident the40th event will be the biggest and best yet.

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Round the Bays' milestone birthday02 Nov 2016The Dominion Post, Wellington, General News, Chelsea McLaughlin

2 • 391 words • ASR NZD 3,939 • Photo: Yes • Type: News ItemClassification: • Size: 621.00 cm² • NZ • New Zealand •Press - Mentions • ID: 680272405

Out and about One of the highlights of the Wellington calendar is amping up to celebrate its 40th birthday.View original - Full text: 391 word(s), ~1 min

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Capital Chatter02 Nov 2016The Dominion Post, Wellington, General News, Chelsea McLaughlin

Page 12 • 92 words • ASR NZD 1,395 • Photo: Yes • Type: News ItemClassification: • Size: 220.00 cm² • NZ • New Zealand •Press - Mentions • ID: 680272414

Capital Chatter What everyone is talking about ... follow dompost on Twitter: @dompost @tbockett Ah, Wellington and yoursuperconsistent weather. At least the #coffee is always good, amirite?View original - Full text: 92 word(s), <1 min

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Round the Bays'40th anniversary to be biggest event yet02 Nov 2016 3:03 AMstuff.co.nz

466 words • ASR NZD 8,575 • Internet - Mentions • ID: 680434387

One of the highlights of the Wellington calendar is amping up to celebrate its 40th birthday.

Registration for next February's Cigna Round the Bays event opened yesterday, and to mark the milestone its organisers arepromising the biggest one...Read on source website

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Let the fun beginRegistrations open at 9am today forthe 2017 Cigna Round the Bays funrun. The event will be celebrating its40th anniversary when runners taketo the harbour-side on Sunday,February 19. It will feature fourdistance options - the 6.5-kilometrefun run, a buggywalk, a 10km course,and a half marathon.

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01 Nov 2016The Dominion Post, Wellington

Section: General News • Article type : News Item • Classification : MetroAudience : 57,367 • Page: 3 • Printed Size: 20.00cm² • Market: NZCountry: New Zealand • ASR: NZD 120 • Words: 54 • Item ID: 679790846

PMCA licensed copy. You may not further copy, reproduce, record, retransmit, sell, publish, distribute, share orstore this information without the prior written consent of the Print Media Copyright Agency. Phone +64-4-4984487or email [email protected] for further information.

CapitalDay with Chelsea McLaughlinemail: [email protected]: @CapDayDom(04) 474 0292

with

Out and about

Round the Bays’ milestone birthdayCHELSEA MCLAUGHLIN

One of the highlights of theWellington calendar is amping upto celebrate its 40th birthday.

Registration for nextFebruary’s Cigna Round the Baysevent opened yesterday, and tomark the milestone organisers arepromising the biggest one yet.

Sport Wellington chiefexecutive Phil Gibbons says theyare hoping for a sell-out of 14,500entrants.

This year’s event attracted13,500 to 14,000 entrants, and histeam are hoping for and planningon a record number.

‘‘The target audience for us andthe reason we put this whole eventon is for families and forindividuals who simply want toget out and enjoy Wellington andin particular what our race circuithas to offer,’’ he says.

Cigna chief executive LanceWalker says the event draws bigcrowds every year because itappeals to Kiwis’ love of gettingoutdoors and keeping fit.

This is Cigna’s third year assponsor of the event, and he saysthe company has big plans for theanniversary, details of which willbe revealed over coming months.

Achilles New Zealand is theofficial charity once again.

Blind Achilles Athlete DavePiper has taken part in Round theBays four or five times, and says itis a great way to get fit. ‘‘For me, itstarted the running thing,

‘‘It’s been a stepping stone forme, and I guess the reason for

coming back is because I like to bea part of the Achilles team.’’

The event has a 6.5 kilometrefun run/walk, a 10km run, a half-

marathon and a buggy walk.‘‘Do what you can do … just get

out there and do it. You’ll get thebug,’’ Piper says.

‘‘It’s also an opportunity for

disabled people to get out therewith their able-bodied peers.’’

Yesterday also launchedtheinaugural #STEPITUPNZchallenge, which will run betweennow and race day.

This is an opportunity forentrants to challenge themselvesby setting a goal and working

towards it with training tips andadvice.

There will also be spot prizesand the chance to win a familyescape to Hawke’s Bay.

Cigna Round the Bays 2017 is onSunday, February 19.

Register online atwellingtonroundthebays.co.nz.

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Author: Chelsea McLaughlin • Section: General News • Article type : News ItemClassification : Metro • Audience : 57,367 • Page: 12 • Printed Size: 621.00cm²Market: NZ • Country: New Zealand • ASR: NZD 3,939 • Words: 391Item ID: 680272405

PMCA licensed copy. You may not further copy, reproduce, record, retransmit, sell, publish, distribute, share or store this information withoutthe prior written consent of the Print Media Copyright Agency. Phone +64-4-4984487 or email [email protected] for further information.

Registration for Cigna Round the Bays 2017, which will be the 40th year of the popular Wellington event, opened yesterday.Organisers are expecting record numbers to celebrate the anniversary.

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Author: Chelsea McLaughlin • Section: General News • Article type : News ItemClassification : Metro • Audience : 57,367 • Page: 12 • Printed Size: 621.00cm²Market: NZ • Country: New Zealand • ASR: NZD 3,939 • Words: 391Item ID: 680272405


CapitalDay with Chelsea McLaughlinemail: [email protected]: @CapDayDom(04) 474 0292

with

Capital ChatterWhat everyone istalking about ...

follow dompost onTwitter: @dompost

@tbockettAh,Wellington and your super-consistent weather. At least the#coffee is always good, amirite?#whywellington

@thecapitalideaJust registered for Round the Baysin February next year. Something tokeepmemotivated over thesummer.

@Brian_NZThere’s a bird around here whoseupward trill sounds exactly like aStar Trek: Original Series soundeffect.

@cosmo_nzI think I may have just dozed off fora while whilst sitting in the sun ontheWellington waterfront atlunchtime. #goodweekend

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Author: Chelsea McLaughlin • Section: General News • Article type : News ItemClassification : Metro • Audience : 57,367 • Page: 12 • Printed Size: 220.00cm²Market: NZ • Country: New Zealand • ASR: NZD 1,395 • Words: 92 • Item ID: 680272414


MON 28 NOVEMBER 2016

Mediaportal Report

Registrations open for 40th Round the Bays fun run16 Nov 2016Independent Herald, Wellington - Northern Suburbs, General News

Page 19 • 300 words • ASR NZD 522 • Photo: Yes • Type: News ItemClassification: • Size: 220.00 cm² • NZ • New Zealand •Press - Mentions • ID: 687111840

Locals are being encouraged to get their running shoes on and take part in next year's Cigna Round the Bays fun run, set totake place on the Wellington Water Front. Registrations have officially opened for next year's round the bays fun run which willbe its 40th year running.View original - Full text: 300 word(s), ~1 min

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Registrations open for 40th Round the Bays fun run16 Nov 2016Wainuiomata News, Wainuiomata, General News


Locals are being encouraged to get their running shoes on and take part in next year's Cigna Round the Bays fun run, set totake place on the Wellington Waterfront. Registrations have officially opened for next year's round the bays fun run which willbe its 40th year running.View original - Full text: 299 word(s), ~1 min

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Registrations open for 40th Round the Bays fun run

Locals are being encouraged to get their running shoes on and take part in next year’s Cigna Round the Bays fun run, set to take place on the Wellington Water Front.

Registrations have offi cially opened for next year’s round the bays fun run which will be its 40th year running.

The Cigna Round the Bays fun run will take place in February and Sport Wellington has already seen more than 800 per cent growth since it took over the organisation of the event in 1999.

Sport Wellington chief executive Phil Gibbons was confident the 40th event would be one of the biggest and best yet.

“We are focused on working alongside our principal sponsor Cigna New Zealand to deliver an event that allows everyone in the region to come into the city and enjoy the really fantastic experience that we recognise as Cigna Round the Bays,” Phil said.

“Once again, the event will be delivered in keeping with our vision that ‘everyone

in the greater Wellington region has a life-long involvement in sport and active recreation’.”

Chief executive of Cigna New Zealand, Lance Walker, said the opportunity to encourage the wider Wellington region to get out and get active was central to its sponsorship.

“Your health is the most important thing you can protect and helping our communi-ties maximise their health and wellbeing is a huge priority for us.”

Cigna Round the Bays will be held on Sunday, February 19 on Wellington’s waterfront.

The event will again feature four distance options: the 6.5km Fun Run, Mitre 10 MEGA Buggy Walk, Bluebridge 10km and the Cigna Achilles Half Marathon.

Achilles New Zealand will once again be the offi cial charity of the event.

Registrations can be made online at www.cignaroundthebays.co.nz

Runners take part in the 2015 fun run. PHOTO: Supplied

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16 Nov 2016Independent Herald, Wellington - Northern Suburbs

Section: General News • Article type : News Item • Classification : SuburbanAudience : 23,969 • Page: 19 • Printed Size: 220.00cm² • Market: NZCountry: New Zealand • ASR: NZD 522 • Words: 300 • Item ID: 687111840

Provided for client's internal research purposes only. May not be further copied, distributed, sold or published inany form without the prior consent of the copyright owner.

Registrations open for 40th Round the Bays fun runLocals are being encouraged to

get their running shoes on and take part in next year’s Cigna Round the Bays fun run, set to take place on the Wellington Waterfront.

Registrations have officially opened for next year’s round the bays fun run which will be its 40th year running.

The Cigna Round the Bays fun run will take place in February and Sport Wellington has already seen more than 800 per cent growth since it took over the organisation of the event in 1999.

Sport Wellington chief executive Phil Gibbons was confi dent the 40th event would be one of the biggest and best yet.

“We are focused on working alongside our principal sponsor Cigna New Zealand to deliver an event that allows everyone in the region to come into the city and

enjoy the really fantastic experience that we recognise as Cigna Round the Bays,” Phil said.

“Once again, the event will be delivered in keeping with our vi-

sion that ‘everyone in the greater Wellington region has a life-long involvement in sport and active recreation’.”

Chief executive of Cigna New Zealand, Lance Walker, said the opportunity to encourage the wider Wellington region to get out and get active was central to its sponsorship.

“Your health is the most important thing you can protect and helping our communities maximise their health and wellbeing is a huge priority for us.”

Cigna Round the Bays will be held on Sunday, February 19 on Wellington’s waterfront.

The event will feature four dis-

tance options: the 6.5km Fun Run, Mitre 10 MEGA Buggy Walk, Bluebridge 10km and the Cigna Achilles Half Marathon.

Achilles New Zealand will once again be the offi cial charity of the event.

Registrations can be made on-line at www.cignaroundthebays.co.nz

Runners take part in the 2015 fun run. PHOTO: Supplied

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16 Nov 2016Wainuiomata News, Wainuiomata



FRI 11 NOVEMBER 2016

Mediaportal Report

Motivation for all the family08 Nov 2016Hutt News, Wellington, General News, Rachel Grunwell


Registrations are now open for a favourite annual Wellington event - Cigna Round the Bays. But don't just enter yourself forrace day on February 19.View original - Full text: 391 word(s), ~1 min

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Motivation for all the family08 Nov 2016Kapi Mana News, Porirua, General News, Rachel Grunwell



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Motivation for all the family09 Nov 2016Wairarapa News, Masterton Wairarapa, General News, Rachel Grunwell



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Motivation for all the family09 Nov 2016Upper Hutt Leader, Wellington, General News, Rachel Grunwell



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Motivation for all the family10 Nov 2016The Wellingtonian, Wellington, General News, Rachel Grunwell



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Motivation for all the family10 Nov 2016Horowhenua Mail, Levin Horowhenua, General News, Rachel Grunwell



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Motivation forall the familyRACHEL GRUNWELL

Registrations are now open for afavourite annual Wellingtonevent - Cigna Round the Bays.

But don’t just enter yourself forrace day on February 19.

Step it up by entering withfriends, work colleagues andfamily.

Together you can support eachother’s training and get fitter andhealthier.

Having a specific andachievable health goal on a setdate like this event can help withkeeping you all motivated on yourhealth journey.

There’s a distance for everyage and level: the Mitre 10 Megabuggy walk, the 6.5km fun run orwalk, Bluebridge 10km, and theCigna/Achilles half marathon(21km).

Next year I’m stepping it up bygetting my family involved,including husband Damien, andour kids Zach, 11, Lachie, 9, andFinn, 5.

Zach is especially excitedabout tackling his first 10kmdistance alongside me.

Actually, his speedy, younglegs may leave me in his dust! Therest of my whanau will do the funrun.

Damien will likely be piggy-

backing little Finn near the end.The focus for our family,

training-wise, is to keep fitnessfun and at the kids’ pace.

I’ll sneak in building a basefitness with my younger kids bydoing things like scooter or bikerides, family walks, light jog atthe weekend and walking toschool sometimes.

Zach and I are doing runtraining, which we will build upslowly.

Meanwhile, tell your kids they

are helping you to train for theevent too.

Give your kids the title of chiefcoach. Remember to foster a can-do mind-set, with fitness andhealth in general around kids and

be a positive role-model on thisjourney.

Inspiring your kids to be fit,healthy and happy is the ultimate

gift, I reckon.Lastly, visualise the red-faced,

smiling, excited faces of yourloved-ones at the finish-line and ashared feeling of success.

ENTER NOW❚ Register atcignaroundthebays.co.nz andjoin #stepitupnz.co.nz to be into win a prize worth $2500.

❚ Column by Rachel Grunwell,Cigna Health and WellbeingAmbassador - a runner, qualifiedyoga teacher and director oflifestyle website InspiredHealth.Follow more of her personaljourney to get race-ready with herfamily on Facebook andInstagram.

Inspiring your kidsto be fit, healthy andhappy is theultimate gift.

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08 Nov 2016Hutt News, Wellington

Author: Rachel Grunwell • Section: General News • Article type : News ItemClassification : Suburban • Audience : 49,356 • Page: 13 • Printed Size: 410.00cm²Market: NZ • Country: New Zealand • ASR: NZD 575 • Words: 391 • Item ID: 683098859


Runners and walkers of all ages can take part in Cigna Round the Bays next year.

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Meanwhile, tell your kids theyare helping you to train for theevent too.









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08 Nov 2016Kapi Mana News, Porirua

Author: Rachel Grunwell • Section: General News • Article type : News ItemClassification : Suburban • Audience : 28,242 • Page: 27 • Printed Size: 415.00cm²Market: NZ • Country: New Zealand • ASR: NZD 1,006 • Words: 391Item ID: 682850960



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Damien will likely be piggy-backing little Finn near the end.

The focus for our family,training-wise, is to keep fitnessfun and at the kids’ pace.




Give your kids the title of chiefcoach. Remember to foster a can-do mind-set, with fitness andhealth in general around kids andbe a positive role-model on thisjourney.

Inspiring your kids to be fit,healthy and happy is the ultimategift, I reckon.

Lastly, visualise the red-faced,smiling, excited faces of yourloved-ones at the finish-line and ashared feeling of success.




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09 Nov 2016Wairarapa News, Masterton Wairarapa




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Damien will likely be piggy-backing little Finn near the end.

The focus for our family,training-wise, is to keep fitnessfun and at the kids’ pace.

I’ll sneak in building a base

fitness with my younger kids bydoing things like scooter or bikerides, family walks, light jog atthe weekend and walking toschool sometimes.


Meanwhile, tell your kids they

are helping you to train for theevent too.

Give your kids the title of chiefcoach. Remember to foster a can-do mind-set, with fitness andhealth in general around kids andbe a positive role-model on thisjourney.

Inspiring your kids to be fit,healthy and happy is the ultimategift, I reckon.

Lastly, visualise the red-faced,smiling, excited faces of yourloved-ones at the finish-line and ashared feeling of success.

Inspiring your kidsto be fit, healthy andhappy is theultimate gift.ENTER NOW❚ Register atcignaroundthebays.co.nz andjoin #stepitupnz.co.nz to be into win a prize worth $2500.


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09 Nov 2016Upper Hutt Leader, Wellington




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10 Nov 2016The Wellingtonian, Wellington




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10 Nov 2016Horowhenua Mail, Levin Horowhenua




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10 Nov 2016Kapiti Observer, Paraparaumu Kapiti




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FRI 18 NOVEMBER 2016

Mediaportal Report

Training tips to get run-ready15 Nov 2016Hutt News, Wellington, General News, Rachel Grunwell


Now is the time to step it up for training for the annual Wellington event - Cigna Round the Bays. The family-friendly event is 14weeks away - on 19 February 2017 - so there is plenty of time to train well and make the most of this health journey.View original - Full text: 406 word(s), ~1 min

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Training tips to get run-ready16 Nov 2016Wairarapa News, Masterton Wairarapa, General News, Rachel Grunwell

• 397 words • ASR NZD 486 • Photo: Yes • Type: News ItemClassification: • Size: 346.00 cm² • NZ • New Zealand •Press - Mentions • ID: 686801039


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Training tips to get run-ready17 Nov 2016The Wellingtonian, Wellington, General News, Rachel Grunwell



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Training tips toget run-readyRACHEL GRUNWELL

Now is the time to step it up fortraining for the annualWellington event - Cigna Roundthe Bays.

The family-friendly event is 14weeks away – on 19 February 2017– so there is plenty of time to trainwell and make the most of thishealth journey.

This way, you’ll reach yourhealth goal with ease and beproud of your efforts at the finishline. If you haven’t registered,then do so now so you can get themaximum health benefits frombecoming a stronger runner.

There’s a distance for everyone– whether you want to walk withyour baby in a buggy, do the funrun, tackle 10km, or go thedistance with the mightychallenge of the Cigna AchillesHalf Marathon (21km).

To help kick-start yourtraining, I’ve listed some tipsbelow which helped me on my runjourney. They are tried and testedand I know they work.

Only a few years ago I’d puffwhile merely walking andpushing my youngest son in apram, but I slowly built up myfitness with a gentle walk/runroutine to now being able to runlonger distances with ease. So if

this mum can, you can!

TIPS FOR RUNNERSStart with an easy walk/runaround your neighbourhood for10-20-minutes in these earlyweeks. Walk for two power poles,run the next two, then repeat.Over time, you will run more andwalk less. Do this two or threetimes weekly. Keep it fun.

Don’t run too fast to avoidgetting injured.

Run with good posture. A trickis to imagine a string above yourhead pulling you upright.

Try to keep your arms by your

side. Flapping them wastesenergy - and looks a bit uncool!

Look both ways beforecrossing any roads and don’t haveyour music up too loud. Safety is

important – and be particularlywatchful if you have little oneswith you.

Drink water, not sugarydrinks.

ENTER NOW❚ Register for the event atcignaroundthebays.co.nz andjoin #stepitupnz.co.nz to be into win a prize worth $2500.

❚ Column by Rachel Grunwell,Cigna Health and WellbeingAmbassador - a runner,qualified yoga teacher anddirector of lifestyle websiteInspiredHealth.co.nz. Followher personal journey to getrace-ready with her family onFacebook: InspiredHealthNZand Instagram:@Inspiredhealthandfitness.

Start with an easywalk/run in theseearly weeks.

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Runners at the start of Wellington’s Round the Bays earlier this year.

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Run with good posture. A trick

is to imagine a string above yourhead pulling you upright.









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Only a few years ago I’d puffwhile merely walking andpushing my youngest son in apram, but I slowly built up myfitness with a gentle walk/runroutine to now being able to runlonger distances with ease. So ifthis mum can, you can!

TIPS FOR RUNNERSStart with an easy walk/run

around your neighbourhood for10-20-minutes in these earlyweeks. Walk for two power poles,run the next two, then repeat.Over time, you will run more andwalk less. Do this two or threetimes weekly. Keep it fun.




Try to keep your arms by yourside. Flapping them wastes

energy - and looks a bit uncool!Look both ways before

crossing any roads and don’t haveyour music up too loud. Safety isimportant – and be particularlywatchful if you have little oneswith you.


ENTER NOW❚ Register for the event atcignaroundthebays.co.nz andjoin #stepitupnz.co.nz to be in

to win a prize worth $2500.❚ Column by RachelGrunwell, Cigna Health andWellbeing Ambassador - arunner, qualified yogateacher and director oflifestyle websiteInspiredHealth.co.nz. Followher personal journey to getrace-ready with her familyon Facebook:InspiredHealthNZ andInstagram:@Inspiredhealthandfitness.

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Only a few years ago I’d puffwhile merely walking andpushing my youngest son in apram, but I slowly built up myfitness with a gentle walk/runroutine to now being able to runlonger distances with ease. So ifthis mum can, you can!





Try to keep your arms by yourside. Flapping them wastesenergy - and looks a bit uncool!

Look both ways beforecrossing any roads and don’t haveyour music up too loud. Safety isimportant – and be particularlywatchful if you have little oneswith you.


ENTER NOW❚ Register for the event atcignaroundthebays.co.nz andjoin #stepitupnz.co.nz to be into win a prize worth $2500.❚ Column by Rachel Grunwell,Cigna Health and WellbeingAmbassador - a runner,

qualified yoga teacher anddirector of lifestyle websiteInspiredHealth.co.nz. Followher personal journey to getrace-ready with her family onFacebook: InspiredHealthNZand Instagram:@Inspiredhealthandfitness.


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Training tips toget run-ready

RACHEL GRUNWELL






Only a few years ago I’d puffwhile merely walking and

pushing my youngest son in apram, but I slowly built up myfitness with a gentle walk/runroutine to now being able to runlonger distances with ease. So ifthis mum can, you can!

TIPS FOR RUNNERSStart with an easy walk/runaround your neighbourhood for

10-20-minutes in these earlyweeks. Walk for two power poles,run the next two, then repeat.Over time, you will run more andwalk less. Do this two or threetimes weekly. Keep it fun.


Run with good posture. A trickis to imagine a string above yourhead pulling you upright.

Try to keep your arms by yourside. Flapping them wastesenergy - and looks a bit uncool!

Look both ways beforecrossing any roads and don’t haveyour music up too loud. Safety isimportant – and be particularlywatchful if you have little oneswith you.


ENTER NOW❚ Register for the event atcignaroundthebays.co.nz andjoin #stepitupnz.co.nz to be into win a prize worth $2500.❚ Column by Rachel Grunwell,Cigna Health and WellbeingAmbassador - a runner,


Start with an easy

walk/run in theseearly weeks.

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MON 28 NOVEMBER 2016

Mediaportal Report

A few stretches are all you need22 Nov 2016Hutt News, Wellington, General News, Rachel Grunwell


Runners are renowned for wanting to skip the "warm up". I get that. All we want to do is lace up our shoes and pound thepavements - or trails - for training. The sooner we get that fix of movement, escapism, freedom and that scientifically proven"runner's high" the better. If you're training for the Cigna Round the Bays (February, 19, 2017), then I'm keen to share trainingtips like this with you along the way. It will help you to improve and step up your training.View original - Full text: 371 word(s), ~1 min

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A few stretchesare all you needRACHEL GRUNWELL

Runners are renowned forwanting to skip the ‘‘warm up’’. Iget that. All we want to do is laceup our shoes and pound thepavements – or trails – fortraining. The sooner we get thatfix of movement, escapism,freedom and that scientificallyproven ‘‘runner’s high’’ thebetter.

If you’re training for the CignaRound the Bays (February, 19,2017), then I’m keen to sharetraining tips like this with youalong the way. It will help you toimprove and step up yourtraining.

Firstly I recommend doing adynamic warm up routine beforeyou run. This could includecontrolled, smooth ‘‘walkinglunges’’ (10 times on each leg) andthen ‘‘hamstring leg swings’’ (10each side too). Dynamicstretching means a stretch isperformed by moving through arange of motion repeatedly andnot holding a stretch for a longtime. Why do this? This warms upthe body to prepare it formovement and ultimately helpswith your performance.

A lot of people avoid warmingup because they’re impatient. ButI want to reassure you that just a

few minutes of moving, dynamicstretches before a run issufficient.

And if you do this, you will feelthe difference. Your body will feelless tight and function better.

Now, I bet you’re keen to knowif a ‘‘warm down’’ is important?The answer is yes! But again, youonly need to spend a few minutesdoing some stretches to helplengthen your muscles out. If youwant some step-by-stepinstructions for some warm downexamples of ‘‘stretches for

runners’’, then you can find someon my blog on

inspiredhealth.co.nz. Meanwhile,if you can, perhaps invest in aroller. This is a great self-massagetool.

❚ Register for the event atcignaroundthebays.co.nz andjoin #stepitupnz.co.nz to be into win a prize worth $2500.❚ Column by Rachel Grunwell,

Cigna Health and WellbeingAmbassador - a runner,qualified yoga teacher anddirector of lifestyle websiteInspiredHealth.co.nz. Followher personal journey to getrace-ready with her family onFacebook: InspiredHealthNZand Instagram:@Inspiredhealthandfitness.

Just a few minutesof moving, dynamicstretches before arun is sufficient.

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Rachel Grunwell and her sons stretching - training for Cigna Round the Bays.

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