"H8H Jog On" Handling Harassment on Runs

Running should be freeing, not frightening. In this Health  & Hustle Jog On article, we’ll explore how to recognise harassment on runs, practical steps to protect yourself, and actions you can take to reclaim your space with confidence.  Running is meant to be a celebration of movement, health, and freedom. Yet for too many runners, especially women, harassment intrudes on that joy. Surveys show that over two-thirds of women have experienced harassment while running, ranging from catcalling and unwanted comments to being followed or even physically intimidated. This reality can force runners to change routes, avoid certain times of day, or stop running altogether. Jog On is about refusing to let harassment steal that joy, and equipping yourself with strategies to stay safe and empowered.  Recognising Harassment can take many forms. Understanding these behaviors as harassment, not “just part of running” is the first step to reclaiming control.

• Verbal abuse: catcalls, sexist remarks, body shaming, or comments about appearance
• Unwanted attention: being followed, someone running alongside to intimidate, or persistent attempts to talk
• Physical intimidation: unwanted contact, flashing, or threatening gestures

"Here are some actions you can take":

Trust Your Instincts - If something feels wrong, it probably is. Don’t dismiss discomfort, listen to your gut and act quickly to remove yourself from the situation.

Keep Moving - Experts advise avoiding confrontation, as responding in the moment can escalate the situation. Instead, keep running and head toward a populated or safe area.

Run with Health & Hustle - Joining the Health & Hustle not only builds community but also deters harassment. Shared routes and camaraderie provide both safety and solidarity.

Use Safety Tools

• Share your live location with trusted contacts via apps like Strava Beacon, Garmin Live or Find My Friend
• Carry a personal alarm or whistle for immediate deterrence
• Wear reflective gear and lights to stay visible

Report and Speak Up - While underreporting is common, logging incidents with local authorities or community groups helps highlight the scale of the issue and push for cultural change.

Reclaiming the Run -Harassment is about power and intimidation, but running is about freedom and joy. By arming yourself with strategies, tools, and community, you can push back against fear and reclaim your space. Jog On isn’t just a blog title, it’s a rallying cry. Keep moving forward, keep running, and keep demanding the right to run without harassment.

Key takeaway: Harassment on runs is widespread, but you are not powerless. With preparation, community, and confidence, you can protect yourself and help shift the culture toward respect and safety.  When you go for a run tell someone where you are running, when you are starting, your route and when you come back in form the run.  Stay alert and stay safe.

Robin Trust Challenge 2026: Every Step Count

Get Ready to Move with Purpose The Robin Trust Challenge 2026 launches next March, inviting walkers and runners across the community to take on a year-long mission, complete either 25, 50, 75, or 100 parkruns in a year or go for the 1,000km by either running or walking and help us raise vital funds for our 2026 charity partner the Robin Trust.

Whether you're a seasoned runner, a weekend stroller, or someone simply looking to reconnect with movement, this challenge is for you. It's free to enter, open to all, and designed to celebrate every step, because every step counts.

What’s the Challenge?

• Goal: Run or walk 25 or 50 parkruns or go for the 1,000km between 1 March 2026 and 28 February 2027
• Entry: Free to join 
• Donations: A suggested contribution of £25 helps support Robin Trust’s work, but there's no obligation
• T-shirts: Order your official Robin Trust Challenge tee through Gloucester Sports — bold, black, and built for movement
• Milestones: Celebrate achievements at 25km, 50km, 75km, and 100km with digital badges, shout-outs, and printable certificates.

This is not just about distance, it’s about community, courage, and kindness. Every kilometre logged helps build a culture of wellness and resilience, while supporting Robin Trust’s mission to uplift lives through care and compassion.  Whether you're walking to work, running with friends, or pacing through the park, you’ll be part of something bigger, a movement that celebrates progress, no matter the pace.

How It Works

• Track your progress however you like, You can use our App, Strava, pedometer, printable log sheet, or good old-fashioned guesswork.
• Share your milestones with us to unlock badges and be featured in our monthly shout-outs.
• Order your t-shirt to wear your commitment proudly featuring the Robin Trust logo and “1000 Mile Challenge” design
• Connect with others through social media, local meet-ups, and virtual events

Celebrating Every Step

We believe in celebrating movement, not just the finish line. That’s why we’ve built in milestone moments throughout the year. Hit 25 Parkruns? You’ll earn a badge. Reach 50 Parkruns You’ll get a certificate. Push toward 1,000km? You’ll be part of a community that’s walked and run its way to something extraordinary and receive one of our medals.

Cape Town Connection

This year, we’re proud to include a South African flourish with a Cape Town emblem featured on our official t-shirts. It’s a nod to our growing global community and a reminder that wellness knows no borders.

Health & Hustle 2025: A Year of Movement

From the frosty trails of Westonbirt to the vibrant streets of Cape Town, Health & Hustle members have laced up, showed up, and hustled hard, bringing warmth, courage, and community to every step of their activity  journey.

February: Westonbirt Arboretum 5K - We kicked off the year surrounded by towering trees and crisp winter air. The Westonbirt 5K was a serene yet spirited start, with members embracing the challenge and setting the tone for a year of movement and connection.

March: Gloucester RunThrough 10K & Cape Town Parkrun - Fresh from an inspiring South Africa trip with the Robins Trust, where members joined the Cape Town Parkrun in true Health & Hustle style, we returned to Gloucester with renewed energy. The RunThrough 10K was a celebration of global solidarity and local grit and proof that our community runs deep and wide.

May: Westonbirt Arboretum 10K - Back among the blossoms, the spring edition at Westonbirt saw runners push further, embracing the 10K with determination and delight. The forest trails echoed with laughter, encouragement, and the unmistakable rhythm of shared purpose.

June: Cheltenham Running Festival 5K & Gloucester 10K - June was a double-header of events! The Cheltenham 5K brought festival vibes and playful energy, while the Gloucester 10K tested our endurance and teamwork. Whether sprinting or pacing, every member brought their best and cheered even louder for others.

September: Cheltenham 10K - As summer faded, the Cheltenham 10K reminded us of our strength. With medals clinking and spirits soaring, this event was a masterclass in resilience and camaraderie. Runners supported one another through every hill and high-five.

October: Stroud 10K Finale - We wrapped up the season in Stroud, where autumn leaves matched the golden glow of achievement. The 10K finale was more than a race, it was a celebration of every mile, every moment, and every member who made 2025 unforgettable.

Huge Congratulations to all Participants of the Health & Hustle who signed up, showed up, and gave it their all, thank you. Your courage, kindness, and commitment to the H8H community have made this year extraordinary. Whether you ran, walked, cheered, or volunteered, you’ve helped build a culture of wellness that moves us all forward.

Here’s to more joyful miles, shared stories, and bold strides in 2026!

Health & Hustle Run Camp 2025: Costa Teguise Edition

What a week! The Health & Hustle crew brought their signature blend of movement, joy, and community to the sun-soaked shores of Costa Teguise and it was nothing short of spectacular.  

Mornings That Moved Us - Each day kicked off with a group run through the scenic coastal paths, setting the tone with fresh air, laughter, and shared purpose. Post-run breakfasts were a chance to refuel and reconnect, with plenty of stories and smiles around the table.

Grand Alexandre Teguise: Our Wellness Playground

The hotel became our hub of activity and relaxation:

• 💦 Water aerobics in the pool kept spirits high and muscles moving.

• 🎯 Archery brought out our competitive edge—special shoutout to Jude for nailing the bullseye and taking home gold!

• 🔫 Shooting and darts added playful precision to the mix.

• 🏋️‍♂️ Strength conditioning sessions in the gym helped us build resilience and power.

In between, there was time to swim, sunbathe, and simply unwind because wellness includes rest too.

Entertainment & Exploration - Evenings were filled with hotel entertainment and local adventures. Whether dancing, dining, or discovering hidden gems in town, the crew embraced every moment with warmth and curiosity.

Saturday Sun Run: Community in Motion - The highlight? Saturday’s Sun Run along the Teguise coastline, a vibrant, Parkrun-style event that brought together NHS staff and holidaymakers from Gloucestershire. The energy was electric, the views breathtaking, and the sense of unity unforgettable.

See You in 2026!

The success of this year’s camp has us already counting down to next year. Health & Hustle Run Camp 2026 returns to Costa Teguise from 30th September for 7 nights, departing from Birmingham. The camp is open to all levels, and Jet2 offers a convenient Half Board package including flights and hotel.  Why not join the crew? Whether you’re chasing a PB or just looking to move, laugh, and connect, there’s a place for you in our next adventure.

Health & Hustle Weekly Running Schedule: October Onwards

As the group strides into autumn, Health & Hustle continues to bring movement, motivation, and community connection to every corner of Gloucester. Whether you are easing back into running, building distance with the jeffing technique, or chasing your next parkrun PB, there's a place for you in our weekly schedule.

Here’s what is on offer for all members, all you have to do is sign up on HeyLo and check in for an event and we will see you there:

Monday – Rehab Running Group

Time: 5:00 PM
Meeting Point: Sainsbury’s, Gloucester Quays
Gentle, supportive, and paced for recovery—this group is perfect for those returning from injury or building confidence. Expect encouragement, laughter, and a steady route that prioritises wellbeing.

Tuesday – 5–10K Progressive Run (Jeffing Technique)

Time: 5:00 PM
Meeting Point: Sainsbury’s, Gloucester Quays
Using the jeffing method (run-walk intervals), this session helps runners gradually increase distance and stamina. Ideal for those looking to level up without burnout.

Wednesday – Midweek Run with Loz

Time: 5:00 PM
Meeting Point: Morrisons, Askwith Road (near Saintbridge Surgery)
Led by the ever-energetic Loz, this midweek run blends camaraderie with challenge. Routes vary, but the vibe is always upbeat and inclusive.

Thursday – 5–10K Progressive Run (Jeffing Technique)

Time: 5:00 PM
Meeting Point: Morrisons, Askwith Road (near Saintbridge Surgery)
A second chance to jeff your way through the week! Whether you missed Tuesday or want to double up, this session supports consistent progress.

Saturday – Parkrun + Breakfast

Time: Meet at 8:30 AM at the designated parkrun
Post-run: Join us for breakfast afterwards
Parkrun is our weekly celebration of movement—free, timed, and open to all. We meet at the chosen parkrun location, run together, and then refuel with a well-earned breakfast. It’s the perfect way to kick off your weekend.

No matter your pace, there's a place for you!
Health & Hustle is more than a schedule, it’s a community built on encouragement, achievement, and joy. Lace up your trainers, show up, and let’s keep moving forward together.

Couch to 5K Graduation Report: A Journey Worth Every Step

As the final footsteps crossed the finish line and the cheers echoed in Edward Jenner Court, we marked the end of another incredible Couch to 5K journey. What began as a collection of hesitant first strides has blossomed into a community of confident runners, each with their own story of grit, growth, and triumph.

Over the past weeks, we have seen determination in motion at the 5pm meeting benches in EJC, Hot Summer conditions and some rainy evenings, where countless moments were choosing to keep going and made all the difference. Whether you sprinted, jogged, or power-walked your way through, you’ve earned your place in this celebration. So to every graduate: well done. You’ve not only completed the programme, you’ve redefined what you are capable of.

Special Recognition

Among our many success stories, two individuals stood out for their exceptional journeys:

Marie was recognised for Outstanding Progress, showing Remarkable Improvement throughout the programme, whether in speed, stamina, or sheer effort. Her transformation was nothing short of inspiring, and her commitment lit a spark in the whole group.

Vic earned recognition for Resilience and Determination, overcoming personal challenges with unwavering consistency. Vic’s ability to push through obstacles and stay the course reminded us all that progress is not always linear, but it is always worth it.

What Comes Next?

Graduation is not the end, it’s the beginning of a new chapter and journey. Whether you’re eyeing a Parkrun or a 10K event, joining our local running groups on Mondays and Wednesdays, or simply enjoying the rhythm of regular movement, the habits you have built here will carry you forward.

To everyone who laced up and showed up: thank you for being part of this journey. You’ve made it more than a running programme, you have defined what our running community is about.

Here’s to every step, every sweat, and every smile. Keep running, keep rising.

Onwards to the Next Couch Course We are taking a short break until 2026, but in the meantime, you're warmly invited to join our Monday and Wednesday training runs—perfect for improving your 5K pace or setting sights on bigger goals like a 10K. Interested? Get in touch with Health&Hustle to keep the momentum going!

Personal Care

Jude’s story is a powerful reminder that recovery is not just about healing—it’s about rediscovering joy, connection, and purpose. We’re proud to have her as part of the Health & Hustle family.

 

Health & Hustle Strength Training: Toning, Transformation, and Teamwork

Step into the gym on a Health & Hustle training day, and you’ll feel it immediately: the energy, the focus, the determination. This isn’t about bulking up or chasing extreme physiques—it’s about toning, strengthening, and building a body that feels as good as it looks for those runs outside of the gym environement.

The Philosophy: Strength Without the Bulk

Our strength training sessions are designed with a clear purpose: targeted toning. We focus on arms, chest, and abs, using controlled movements, moderate weights, and high reps to sculpt lean muscle and improve definition. It’s a smart, sustainable approach that builds strength without adding bulk.  This isn’t bodybuilding—it’s body confidence. And it’s working.

The Power of the Warm-Up: 30 Minutes of Cardio

Before we hit the weights, we kick off with 30 minutes of cardio. Whether it’s treadmill intervals, cycling, or rowing, this warm-up gets the heart pumping and the muscles primed. It’s a game-changer.  The cardio not only boosts endurance, it enhances the effectiveness of the strength training that follows. Muscles are more responsive, recovery is faster, and the overall workout feels more dynamic. The combination is helping participants see real changes in tone, stamina, and posture.

Mind-Muscle Connection: Technique Over Intensity

Each session is built around form and control. We’re not chasing personal bests or max lifts, we’re mastering technique. From slow, deliberate bicep curls to perfectly aligned chest presses, every movement is intentional.  The focus on core engagement throughout the session also means abs are constantly activated, even when we’re working other muscle groups. It’s a full-body experience with a targeted twist.

Real Results, Real People

The feedback has been phenomenal. Participants are noticing:

• Improved muscle tone in arms and chest
• Stronger core stability and better posture
• Increased energy levels throughout the week
• Greater confidence in their physical abilities

And perhaps most importantly, they’re enjoying it. The sessions are challenging, yes—but they’re also empowering, energising, and fun, especially when Shannon is in attendance.

Join the Movement

Whether you’re new to strength training or looking to refine your routine, the Health & Hustle sessions at Nuffield offer a welcoming, effective, and results-driven environment. It’s not about lifting the heaviest weights,it’s about lifting yourself up, one rep at a time.

Come for the workout and give it a go!

Health & Hustle Couch to 5K: From First Steps to 20-Minute Triumphs

There’s something quietly powerful about watching a group of people lace up their trainers, step outside, and commit to change. Over the past five weeks, the Health & Hustle Couch to 5K crew has done just that, transforming from tentative joggers to confident runners, one stride at a time.

Week 5: The Turning Point - As of this week, every participant has completed Run 2 of Week 5, clocking a total of 16 minutes of running with walking intervals. That’s no small feat. What began as short bursts of effort has evolved into sustained movement, rhythm, and resilience. The group’s consistency, camaraderie, and sheer determination have turned a daunting challenge into a shared triumph.

From the first run where even 60 seconds felt like a mountain to now, where 5-minute intervals are handled with ease, the progress has been nothing short of inspiring. Each session has built not just stamina, but confidence. And now, the real milestone awaits.

Tuesday’s Challenge: The First 20-Minute Non-Stop Run

This coming Tuesday marks a major moment: a full 20-minute run without stopping. No walk breaks. Just steady, continuous movement. For many, this will be the longest they’ve ever run and yet, they’re ready.  The energy in the group is electric. There’s a shared sense of anticipation, a buzz of encouragement, and a quiet belief that this goal is not only achievable, but inevitable. Because they’ve earned it. Every step, every breath, every bead of sweat has led to this.

Excellence in Motion - What’s most remarkable isn’t just the physical progress, it’s the mindset shift. Everyone has excelled on this course. They’ve shown up, pushed through doubts, and supported one another. The WhatsApp messages, the high-fives, the shared playlists it’s all part of a culture that celebrates effort as much as achievement.  This isn’t just about running. It’s about proving to yourself that you can do hard things. That you can start from zero and build something extraordinary. That community matters. And that movement, however small, can spark transformation.

Voices from the Runs

“I never thought I’d look forward to running. Now I’m counting down to Tuesdays and Thursdays!”
“The group energy keeps me going. We’re in this together.”
“I didnt think i could do this, but everyweek i surprise myself with the achievements.”

What’s Next?

After Tuesday’s 20-minute run, the course continues to build toward the full 30 minuts of running by week 9. But no matter what lies ahead, this crew has already proven something vital: they’re runners now. And they’re just getting started.

So here’s to the Health & Hustle Couch to 5K team, your journey is inspiring, your progress is phenomenal, and your next run is going to be legendary.  From all the run leaders, thank you for believing in us!

Health & Hustle Take on the Macmillan Mighty Hike: Mud, Blisters & Unstoppable Spirit

On a rain-soaked morning in the heart of the Cotswolds, a determined crew from Health & Hustle laced up their boots and set off on the Macmillan Mighty Hike, a marathon-length trek across the iconic Cotswold Way, all in support of Macmillan Cancer Support. What followed was a day of grit, laughter, and a whole lot of mud.

A Trail of Challenges

The Cotswold Way is known for its rolling hills and postcard-worthy views, but on this particular day, it was more bog than beauty. Torrential rain turned paths into puddles and fields into slip-and-slide arenas. Spirits were high, but the terrain was relentless.

Among the brave hikers, Sarah and Dan faced a particularly grueling challenge. Both battled through horrific blisters, each step a painful reminder of the miles ahead. But quitting wasn’t an option. With sheer determination and the encouragement of their teammates, they pushed through and crossed the finish line—mud-splattered, exhausted, and triumphant.

More Than a Walk: A Community Effort

The hike was just the tip of the iceberg. Behind the scenes, the Health & Hustle team rallied together in the weeks leading up to the event to raise vital funds for Macmillan. Their efforts included:

• 🍰 Cake sales at parkrun, where runners and walkers alike indulged in sweet treats for a good cause.
• 🧠 Quiz nights, packed with laughter, friendly competition, and generous donations.
• 🙌 Countless hours of planning, promoting, and cheering each other on.

To everyone who baked, bought, quizzed, donated, or simply showed up—thank you. Your support made a real difference and helped fuel the team through every soggy mile.

Crossing the Finish Line

The Macmillan Mighty Hike wasn’t just a physical challenge, it was a testament to the power of community, resilience, and purpose. Whether trudging through mud or icing cakes, the Health & Hustle team showed what it means to rally for a cause that touches so many lives.

Here’s to sore feet, full hearts, and the kind of teamwork that makes even the toughest hikes feel possible.

Spring 2025 Couch Graduation

Health&Hustle Couch to 5K Graduation Review: A Journey from the Couch to Confidence

When the new guys first laced up their running shoes for the Health&Hustle Couch to 5K programme, they had no idea that in just a short period of time they would not only complete a 5K run but also gain a new found sense of accomplishment and resilience. Now, as they celebrate their graduation from the programme, I can confidently say as the group leader it was one of the most rewarding challenges seeing everyone cross the finish line.  The structured approach of Health&Hustle makes running feel achievable, even for a complete beginner. The gradual progression, coupled with supportive coaching and a strong community, meant that each session built on the last, easing the transition from walking to running. 

One of the unexpected benefits was how running impacted the mindset. With every step, everyone felt stronger, not just physically but mentally. The programme emphasised resilience and consistency, lessons that extended beyond running into other areas of life. Alongside improvements in stamina, The runners found a boost in confidence and stress relief, proving that movement really is medicine.

Graduating from Health&Hustle's Couch to 5K is more than reaching a distance milestone, it's proof that perseverance pays off. Crossing that final finish line, whether at an official event or a solo victory lap around the park, was a moment of pride. The camaraderie within the programme, whether through online check-ins or local Parkruns, provided an extra layer of encouragement.

For anyone considering the Health&Hustle Couch to 5K journey, I wholeheartedly recommend it. Whether you're starting from zero or just need a structured plan to build consistency, this programme makes running accessible and enjoyable. Now, the big question is—what’s next? Because one thing’s for sure: we are not stopping here! Opportunities to go to the next level are available with our Monday and Wednesday sessions.

Join Us for the Summer Couch Course on Tuesday 3rd June and launch your first steps across the start line!

Motivational and Engaging Running Phrases

Motivational and engaging phrases for your physical fitness and running sessions:

 

"Build strength today, run further tomorrow”.

“Train your body, empower your stride”.

"From dreadmill to trail and road—strength starts here."

"Push, pull, and prep for the finish line"

"Condition your core, conquer every KM."

"Stronger legs, lighter steps—let's go!"

"Elevate your endurance, one rep or step at a time."

"Fuel your fitness journey with power training."

"Strength and stamina: your winning combo."

"Fitness starts in the gym, but the finish line is out there on the road."

Summer Health&Hustle Couch Programme

Summer is nearly here, and it's the perfect time to start thinking about your running journey through the summer! Whether you're taking your first steps or looking to level up.  This is the last course of 2025, and we will be back in Spring 2026 to deliver a Spring and Summer course. 

So why not join our last Couch to 5K Programme for 2025 starting on 3^rd Jun 2025 and graduating on 28 Aug 2025.  

Running throughout summer is designed to get you off the couch and confidently completing a 5K at the end of the course.  But we’re not stopping there! Throughout Autumn and Winter, step up your game with our 5-10K progression programme, tailored to keep your progress going strong. Don’t worry, the Couch to 5K plan will smoothly transition to prepare you for this next challenge.

Here’s why you should jump in:

Beginner-Friendly: Perfect for all levels, even if running feels daunting.

Community Support: Train alongside others, share experiences, and cheer each other on.

Stay Active All Year: Make running part of your lifestyle with seasonal goals and supporting you through difficult changes.

How to Join:

• Sign up for the Couch to 5K Programme [Click here to complete the online registration].
• Enjoy weekly guidance, tips, and community support.
• Transition effortlessly to our 5-10K Programme this autumn and throughout winter.

Let’s make running more than just exercise it’s a journey of health, hustle, and personal growth.

Ready to run? Let’s do it, together!