Run 100 Miles Challenge FAQs

Supporters raise money by challenging themselves to running 100 miles in the month of April.  

Once you have signed up, join the Facebook Group dedicated to this and click 'Join Group'. Once you're in, you can complete a form to get your free running top, get tips for completing your miles, be inspired by other fundraisers, and find out anything you want to know about the challenge. 

Yes! If you don’t have Facebook, you can set up a Cancer Research UK Online Giving Page using the link below and collect sponsorship for your Run 100 Miles Challenge:  https://activities.cancerresearchuk.org/run-100-challenge-apr-2025

There is no entry fee for this challenge. Participants are asked to collect funds for Cancer Research UK through your Online Giving Page. This money will automatically be sent to us once paid onto your page.

Whilst we encourage everyone to complete this challenge in April, this is a personal challenge, and you can start and finish your challenge at a time that is convenient for you. If you have difficulty completing your miles, then you can make up for it at any point of the month and continue the challenge into May.    

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.  

There are plenty of free apps that will allow you to track your miles such as Strava, Nike Run Club and RunKeeper. We recommend using Strava so supporters can link their Strava account to their online Giving Page.  Posting about your progress on your page will help encourage donations!  

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

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

There are plenty of ways you can hit your weekly target – attempt to make up the numbers with a couple of shorter runs or save them for a big run on the weekend!   

The only thing that matters is that you challenge yourself and try your best to complete as much of the challenge as you can. Whether that’s completing all your miles in April or not, the money that you fundraise through participating will allow Cancer Research UK to continue to fund life-saving research and we can’t thank you enough.     

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 April – the more updates the better. Supporters that post about their progress raise, on average, 40% more.  

We recommend you connect your Giving Page to Fitbit or Strava so you can post your steps or miles automatically. Find out how here.

*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.  

Warming up properly before running will help prevent injury and can take as little as 5 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.    

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

• Wear a damp, cool bandana for the run   
• Hydrate before, during, and after your run  
  https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer/sun-safety  
• 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.   For more information: 
• 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 fatigued, dizzy, etc. Stop for rests and if urgent, seek medical attention.  

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

Cold Weather running: 

https://www.rei.com/learn/expert-advice/winter-running-tips.html  

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/  

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)  

Safety in the dark: 

• Maximise reflective gear: wear bright, neon or white clothing to help drivers spot you from afar. 

• Think low: car’s headlights are angled down slightly, so try to wear reflective socks or shoelaces. 

• Accentuate your moving parts: try to wear reflective gear on your feet, ankles and wrists.  

• Be bright and flashy: flashlights and headlamps both light your way and alert people of your presence.   

 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 approach if you’re running in adverse weather. Alternatively, it’s more than ok for you 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 it's warm  

• Sunglasses if it's 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 it's cold   

• Long sleeved jacket if it's cold   

Waterproof jacket and shoes if it's raining outside    

Complete the below form to receive your free running top in the post. Once completed, please allow 10- 15 working days for your running top to arrive: https://activities.cancerresearchuk.org/run-100-challenge-apr-2025

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 top.   

Please refer below to the shirt sizes: 

If you have not received your running top within this time, please contact: supporter.services@cancer.org.uk.  

Unfortunately, it costs Cancer Research UK more money to return the running top, 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, link below: https://shop.cancerresearchuk.org/product/cancer-research-uk-technical-running-shirt 

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

If you would like to order more tops, please visit our online shop: https://shop.cancerresearchuk.org/product/cancer-research-uk-technical-running-shirt 

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 media.  

Setting up a Giving Page is the easiest way to raise money. You can set one up here: https://activities.cancerresearchuk.org/run-100-challenge-apr-2025

It's then easy to share the page with your friends to gather sponsorship for your challenge.   

You can use our sponsorship form to raise money rather than using an online method. Simply download and print it 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 in April, Cancer Research UK, PO BOX 1561, Oxford, OX4 9GZ. 

Run 100 Miles Challenge is a fundraising initiative specifically 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.  

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=70142042-26b8-4558-a00c-d251f9b3ebd8&channel=run-100-challenge-apr-2025

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-mile... 

Within emails, users will receive a link  to materials which they can download. No physical copies will be sent of any of the fundraising materials. 

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 must register as an individual but can take on the challenge as a team and split the miles up as a group or all complete the 100 miles across the month. They can 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  

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!