Alzheimer's Society – Your TakeOn12 Guide Take On12 Run

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Your
TakeOn12 guide
12 hours. One goal.
To beat dementia.

TakeOn12
for Victoria

Your 12 hours
start here
Welcome to your TakeOn12 guide
and big thanks for signing up to
run for 12 hours.
From fundraising to training tips,
it’s all in here. We’ve got professional
coaches from RunningWithUs
on board to help you complete
your challenge. Start putting their
tips into practice now and your
name could be up on our running
leaderboard.
In the meantime, let’s get the word
out. Dementia is the biggest health
challenge of the 21st century.
Together we’re taking it on. Share
your journey on social media using
#TakeOn12.
Good luck!
TakeOn12 team

By taking part in TakeOn12, you’re helping
people like Victoria, who lives with earlyonset familial Alzheimer’s, a rare form of
dementia caused by an unusual genetic
mutation. Knowing that she and her
husband, Martin, won’t be together in old
age has prompted them to adopt a ‘live
for now’ attitude. ‘We have barbecues
in the garden all the time, even when
it’s raining, we think, sod it – why not!’
The couple first noticed symptoms
of dementia in Victoria’s early 40s.
She is now increasingly forgetful, and
sometimes finds it difficult to manage
her anger, especially when there’s a
lot going on at home. Following a bad
experience at a local bank, Victoria
now wears a homemade badge so
that people know she has dementia.
Victoria says her diagnosis is allowing
her to appreciate the life she has
and she even has a tattoo that reads
‘Alzheimer’s can kiss my arse.’
Victoria attends dementia cafés,
where she has made friends, despite
initially thinking these wouldn’t
be for her and Martin. She now
even volunteers at them too!
Just £22 could pay for people like
Victoria to attend four dementia cafés
– that’s 12 hours of time for people to
meet others in the same situation as
them and talk without fear or judgement.
1

On your marks. Get set. Run!

Let’s break it down

As all top athletes know, the key to success is professional training. The team
at RunningWithUs work with runners, cyclists and triathletes of all abilities, from
beginners to Olympians. They’ve put together these tailor-made tips to help you
get the best from your running challenge.
 E
ase into it – Ease into the extra exercise
gently. Running can be a high-impact sport
so you need to allow your body to progress
and adapt over time
 M
ake it sustainable – Most of us won’t be
able to go straight out of the door and run
for 30 minutes continuously. Start with a
planned run/walk strategy e.g. 5 mins jog/3
mins walk, gradually progressing the overall
volume and reducing the walk intervals.
If you can already run continuously for 15-20
minutes, aim to increase the length of your
long run by 5-10 minutes each week
 
Avoid two consecutive hard days – Allow
your body to recover well after your
challenging sessions; this is the point
in which you get fitter and faster! Any
sustained running at an effort where
you could speak less than 3-4 words
at a time is considered a hard day
	
Rest up! – Your body gets fitter as you
rest and adapt to your exercise routine.
We recommend that newer runners take
a minimum of two rest days each week.
Focus on getting a bit more sleep

Don’t forget, it’s completely up to
you how you would like to take on
your 12 hours!
The key to staying motivated and reaching
targets is planning. Use the TakeOn12
calendar to plan your 12 hours and keep
track of how many you’ve completed.

 A
ssess your kit – Make sure that what you run
in is suitable. Your kit can be dependent on the
weather, so you may want to consider shower
proof or wind proof gear as extras. Make sure
you have a suitable pair of running trainers;
they will become your best friends! If you’re
not sure about which trainers to get, ask for a
gait analysis in a pro sports shop

If you’re just starting out, why not split it into
small, manageable chunks across the entire
month? Or if you’re already a pro, maybe you
want to take on fewer, but longer sessions?
It’s entirely up to you! However you TakeOn12,
always make sure you’re looking after
yourself and not pushing yourself too hard.

 D
on’t forget to stretch! – Stretch after every
run holding each stretch for 45-60 seconds.
Focus on your calf muscles, hamstrings, hip
flexors and glutes in particular and make this
part of your routine. It’s all too easy to get lazy
and skip it

Keep up the good work. And keep a close
eye on our leader boards to see how you’re
doing against others in your discipline.

 
Get out early – We all have busy lives and can
tend to lose energy and motivation throughout
the day. Aim to get some exercise in the bank
early – even an easy session
SDAY
THUR
DAY
7
S
1
before breakfast – and bask
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 W
orkplace gains – Promote
your TakeOn12 goal around your
workplace and buddy up if you
can; your lunchbreak is an ideal
time to get in a quick run!

Your TakeOn12
calendar
ent ia .
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2

The difference your 12 hours make
TakeOn12 is a brand new event for us. And you’re right there at the frontline.
The money you and thousands of others raise will make a big difference to
people affected by dementia.
Your 12 hours can change lives. And for those who aim high, there are extra
treats in store. Check out what’s in store if you push your fundraising to the max.

12 hours for 12 hours

Downloads
Don’t forget to check out our
helpful downloads below.

Poster

£150 could run our online
community Talking Point for
12 hours, giving people with
dementia, their carers, family
and friends support 24 hours
a day, every day of the year.
If you raise £150 by 31 March
2018, we’ll send you one of our
Alzheimer’s Society wristbands
for you to wear with pride.

£444 could fund 12 hours
of two PhD students’ time
to research the causes of
dementia, improve diagnosis,
find better treatments and
search for a cure.
If you reach this milestone
and raise £444 31 March 2018,
we’ll send you an awesome
Alzheimer’s Society medal
to remind you of what you
achieved.

Sponsorship
form
Buy Merchandise
Social media
downloads

3

Fundraise to make every hour count
Here are our top tips for making your fundraising count:
1	
Ready for your close up? – Fundraisers with
pictures on their page tend to raise more. A
legitimate excuse for a #selfie!
2	Share your story – Tell the story of why you’re
fundraising. Everyone loves stories and it
inspires people to donate to your challenge
3	Aim high! – Pop your fundraising target on your
fundraising page to let everyone know what you’re
trying to achieve. Hit your target? Not to worry –
you can make it even higher to encourage your
supporters to continue supporting you
4	The impact of 12 hours – Use our 12 hours for 12
hours statistics on the third page of this guide to
show everyone exactly what their donations can do

5	Keep everyone up to date – Keep your
fundraising page fresh and active by adding
photos and updates on how you’re doing
with your challenge

8	Go offline – Don’t forget, if you’re not into
online fundraising pages or apps tracking
your exercise, you can download a printable
sponsorship form and calendar instead

6	Get social – Share your photos and updates
on social media using #TakeOn12. Include
a link to your fundraising page so everyone
knows what you’re doing and has the chance
to sponsor you

9	It’s all over… or is it? – 20% of donations come
in after the event. Make sure to keep sharing
your page as you never know who might still be
feeling generous.

7	Count your hours – Link a tracking device or
app, such as MapMyFitness, Fitbit or Strava,
to your fundraising page and keep your
supporters up to date with your progress.
This way they can see how many hours
you’ve smashed! Not into tracking apps?
You can also log your hours manually. See
how below

Paying in your
donations
Once you’ve done the hard part don’t
forget to get all that money you’ve raised
across to us as soon as possible so we can
put it straight to work in the fight against
dementia.
You can pay in your donations:
 v
ia your fundraising page – your
donations will reach us automatically.
	by phone – call us on 0300 222 5770
and pay by card

Connect my apps

Add hours to my page

	by post – send a cheque payable
to Alzheimer’s Society, with your
full name and address on the back,
to Freepost Plus RTXL-AYHH-RYRL,
TakeOn12, Alzheimer’s Society,
Scott Lodge, Scott Road, PLYMOUTH,
PL2 3DU (remember to include
your sponsorship form).
4

Need to check in with us?
Call us
0300 222 5770
Email us
takeon12@alzheimers.org.uk
Visit us
takeon12.org.uk
Alzheimer’s Society is a registered charity in England and Wales (296645); the Isle of Man (1128)
and operates in Northern Ireland. Registered office 43-44 Crutched Friars, London EC3N 2AE

Tweet us
@alzheimerssoc



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