Run 100 Miles Challenge - FAQs

We're asking supporters to raise money by challenging themselves to jog or run 100 miles throughout the month of September.  

1 September – 30 September 2024

Whilst we encourage everyone to complete this challenge throughout the month of September, this is a personal challenge, and you can start/finish your challenge at a time that is convenient for you. We’d recommend aiming for 3-4 miles a day to spread the distance throughout the month.   

Once you have signed up, join the Facebook Group dedicated to this challenge: https://www.facebook.com/groups/490628923522802   

Click 'Join Group'. Once you're in, you can complete the sign up form to get your tech t-shirt, get tips for running the 100 miles, be inspired by other fundraisers and find out anything you want to know about the challenge. 

There are plenty of free apps that will allow you to track your miles such as Strava, Nike Run Club and RunKeeper. Posting about your progress on your page will help encourage donations! 

We recommend using Strava so supporters can link their Strava account to their online Giving Page. 

Find out how to connect your Giving Page to Strava here: https://www.cancerresearchuk.org/strava  

Please note: With Strava there is sometimes a 48-hour lag in the Strava data being updated, and if the miles still aren't showing, disconnect and reconnect to do a hard reset and this will add any miles already on the Strava account. 

Unfortunately, medals come at a huge cost to the charity so we will not be sending these out. However, we will send all supporters a certificate in their completion email (at the end of the challenge), and they can access downloadable digital badges to shout about their achievement on social. 

Of course, you can, some top tips for running on a hot day include:  

• Wearing a damp, cool bandana for the run  
• Hydrate before, during, and after your run 
• Try to run in the cooler parts of the day and in shade where possible 
• Light coloured clothes will reflect the sun’s rays, avoid tight clothes, and switch to thinner socks!  
• A breathable cap keeps sun from your scalp, and sunscreen is important for your skin in the hot weather. If you’re sensitive to insect bites, then make sure to use some insect repellent! 

 
Remember to listen to your body and don’t push yourself If you’re feeling fatigues, dizzy, etc. Stop for rests and if urgent, seek medical attention. 

For more information on running in different types of weather see these guides:  

Running tips for Beginners: 

• https://www.runnersneed.com/expert-advice/training/a-complete-beginners-guide-to-running.html 
• https://www.runnersworld.com/uk/training/beginners/a40088632/running-tips-for-beginners/ 

Technique, stretch, rest, cross-training, nutrition and recovery questions are covered off by our partners ‘Running With Us’. (Note: Ensure you click the “Tips & Advice” tab) 

Running in the Sun: 

•  https://www.runnersneed.com/expert-advice/training/run-in-the-sun.html 
• https://www.nhs.uk/live-well/seasonal-health/heatwave-how-to-cope-in-hot-weather/  

Safety in the dark:

• https://www.runnersworld.com/advanced/a20835863/nighttime-safety-tips-for-runners/   
   

It’s not unusual to encounter bad weather when out running in the UK, it’s important that you have the right equipment and top tips if you’re to go out running in adverse weather. Alternatively, it’s more than ok for your to complete the miles inside on a treadmill at home/the gym, if that’s an option for you. 
 
When taking on a run in adverse weather, remember to check your route and know your trail, understanding your surroundings will help you avoid difficult terrain and ensure you stick to safer, flat surfaces.  
 
There’s always a chance you’ll be caught off guard in bad weather whilst out and about, see below some useful equipment to consider: 

• Waterproof clothing 

• Neck warmer/buff 

• Water and food  

• Mobile phone  

It’s important that you’re well prepared for your run, especially if you’re considering going for a long-distance run. See below a list of appropriate equipment you might want to consider: 

• Running shorts or tights 

• Sunscreen 

• Running top or light t-shirt 

• Sun hat or cap if its warm 

• Sun glasses if its warm 

• Water along with rehydration and glucose supplements 

• Running trainers 

• Running socks 

• A sports bra 

• Snack to help maintain energy levels 

• Winter weight running tights or thermal tights if its cold  

• Long sleeves jacket if its cold  

• Waterproof jacket and shoes if its raining outside  

Complete the below form to receive your free tech t-shirt in the post. Once completed, please allow 10- 15 working days for your tech t-shirt to arrive: https://activities.cancerresearchuk.org/run-100-challenge-sep-2024  

Please ensure you review the size chart before selecting your size as size measurements may vary and we will not be able to send another t-shirt.  

If you have not received your tech t-shirt within this time, please contact: supporter.services@cancer.org.uk. 

Unfortunately, it costs Cancer Research UK more money to return the tech t-shirt, so we ask that you keep hold of it for personal use (for example bed, gym, give to a friend, etc). If you would like a replacement, please visit our online shop here.

 
Please refer below to the shirt sizes:

We've been blown away with demand and how popular this challenge. As a result we've had to ordered additional stock, so colours and design may differ between the two batches.

Sending out your tech t-shirt comes at a cost to Cancer Research UK so please only order one tech t-shirt to ensure as much fundraising goes towards our life saving research. We ask if you do request a tech t-shirt that you set up a Giving Page and make a donation to your page. 

There is not a minimum amount of fundraising that we set for participant, but we recommend that supporters set a reasonable target of raising about £150. 
 

Sure, if you don’t have Facebook, you can set up an Online Giving Page using the link below and collect sponsorship for your miles that way: https://fundraise.cancerresearchuk.org/signup/?fundraising_page_type=e55a6da0-5f01-4b4b-b1e8-e40d8360dba8&channel=run-100-challenge-sep-2024  

Sure, if you don’t have Facebook, you can set up an Online Giving Page using the link below and collect sponsorship for your miles that way: https://fundraise.cancerresearchuk.org/signup/?fundraising_page_type=7e6e3f1c-d87a-4748-9908-4d1ae3147802&channel=run-100-challenge-x-sep-2024 

There are people of all levels of fitness doing this challenge. The important thing is that you're doing something that challenges you. This will vary from person to person, so tailor the challenge however you like. It should be tough, but doable. However, you choose to break down the 100 miles, you’ll be helping beat cancer. 

Of course! You can complete your miles in a way that’s a challenge for you. 

The only thing that matters is that you challenge yourself therefore complete as much of the challenge as you can. Whether you complete the distance or not, the money that you fundraise will allow Cancer Research UK to continue to fund life-saving research.  

We trust you! You don’t need to provide evidence that you’ve completed the challenge to us. Updating your friends and family and sharing your Online Giving Page is more important! Make sure you keep them posted on your progress and share videos and photos throughout September – the more updates the better. Supporters that post their progress raise on average 40% more. 

Setting up an Online Giving Page is the easiest way to raise money. You can set one up here: https://fundraise.cancerresearchuk.org/signup/?fundraising_page_type=e55a6da0-5f01-4b4b-b1e8-e40d8360dba8&channel=run-100-challenge-sep-2024  
It's then easy to share the page with your friends to gather sponsorship for your challenge.  

Warming up properly before running will help prevent injury and should only take 5 or 6 minutes.  

• March on the spot for up to 3 minutes - Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft. 

• Heel Dig for 1 minute - For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg. 

• Knee lifts for 30 seconds - To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg. 

• Shoulder rolls for 2 sets of 10 repetitions - For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides. 

• Knee bends for 10 repetitions - To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat. 

For more information and guidance on these warmups please see this NHS link. 

We have plenty of fundraising tools and ideas to help you raise life-saving donations. Please see our fundraising hub with everything you need from the challenge here: https://www.cancerresearchuk.org/get-involved/find-an-event/run-100-miles-challenge/fundraising-materials  

As part of the automated email journey users will receive a link to fundraising materials which they can download. No physical copies will be sent of any of the fundraising materials.  

There is no entry fee for this challenge. Participants are required to donate their fundraising to Cancer Research UK through their Online Giving Page.  

Yes, under 18s can take part in this challenge, but we do not market to them and any third-party platform forum (e.g. a Facebook forum) is only available to over 18s. If under 18s are taking part, their parent/guardian must consent to the child’s participation, supervise the challenge and accept responsibility for complying with the challenge rules. Currently we are unable to accept registration for a child, so the child’s parent/guardian must register on the child’s behalf. Similarly, if a child wants to raise money online and/or join a forum, the child’s parent/guardian must register for an online fundraising page and/or join the forum on the child’s behalf. 

Participants register as an individual but can take on the challenge as a team and split the activity up as a group or all complete the 100 miles across the month. They can also set up a Team Giving Page and invite other registrants to join via the Cancer Research UK online fundraising site. 

To set up a team: 

1. All your team will need to sign up to the Run 100 Miles Challenge so they each have their own Online Giving Page: https://activities.cancerresearchuk.org/run-100-challenge-sep-2024  

2. Once everyone has signed up, log into your account 

3. Hit the 'Create new team' button and follow the instructions 

4. Once you've created your team, you can send the team page URL to friends and family so they can join too! 
    

You can use our sponsorship form to raise money rather than using an online method. Simply download and print off to keep track of all your sponsorship collected or pledged. Once you have completed your fundraising, please send the form with a cheque to:  

Run 100 Challenge, Cancer Research UK, PO BOX 1561, Oxford, OX4 9GZ. 

Run 100 Miles Challenge is specifically a fundraising initiative developed by Cancer Research UK, and therefore all fundraising must go direct to the charity.  

Gift Aid is a tax relief allowing UK charities to reclaim an extra 25% on every eligible donation made by a UK taxpayer. This means Cancer Research UK can claim an extra 25p for every £1 donated, without it costing you or your sponsors an extra penny. If the donation is eligible for Gift Aid, sponsors need to fill out the sponsor form, following the guidelines at the top of the page.