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If done properly, you can increase your distance and speed by using the correct form. Proper running technique is a challenge; allow time and patience for your body to adapt to the demands of the sport. Here are five tips to improve your form (this article is from Active.com)...\u003c/p\u003e\n\u003cp\u003e\u003ca href=\u0022http://www.active.com/running/articles/5-tips-to-improve-your-running-form?page=1\u0022 target=\u0022_blank\u0022\u003eMore Information\u003c/a\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false}]},{"Width":3,"WidthClasses":"col-md-3 col-sm-6 col-xs-12","Elements":[{"ID":795,"Type":"HTML","Content":"\u003cp\u003e\u003ca href=\u0022https://greatist.com/move/proper-running-form-tips\u0022 target=\u0022_blank\u0022\u003e\u003cimg src=\u0022https://www.itchenspitfiresrc.co.uk/Client/Images/Cms/perfectyourfootstrike.PNG\u0022 data-image=\u00221\u0022\u003e\u003c/a\u003e\u003c/p\u003e\u003ch3\u003eImprove Your Form\u003c/h3\u003e\n\u003cp\u003eInstead of focusing on the overwhelming (not to mention boring) technicalities, stick to these simple, easy-to-implement, and actionable running tricks. Not only will improving form dramatically cut your risk of overuse injuries so you can run consistently, but you\u0027ll also enjoy it more and likely get even faster! Some tips below.\u003c/p\u003e\n\u003cp\u003e\u003ca href=\u0022https://greatist.com/move/proper-running-form-tips\u0022 target=\u0022_blank\u0022\u003eMore Information\u003c/a\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false}]},{"Width":3,"WidthClasses":"col-md-3 col-sm-6 col-xs-12","Elements":[{"ID":796,"Type":"HTML","Content":"\u003cp\u003e\u003ca href=\u0022https://runnersconnect.net/hips-hamstrings-and-glues-are-the-key-to-running-faster/\u0022 target=\u0022_blank\u0022\u003e\u003cimg src=\u0022https://www.itchenspitfiresrc.co.uk/Client/Images/Cms/strengthen.PNG\u0022 data-image=\u00221\u0022\u003e\u003c/a\u003e\u003c/p\u003e\u003ch3\u003eStrength Training\u003c/h3\u003e\n\u003cp\u003eWe know the core (hips, transverse abdominis, lower back) are important for preventing running injuries, but without exercises to strengthen your hips, glutes and hamstrings, your body will break down. How to strengthen your hips and glutes effectively was even one of the five steps outlined by Brad Beer to stay injury free for life.\u003c/p\u003e\n\u003cp\u003e\u003ca href=\u0022https://runnersconnect.net/hips-hamstrings-and-glues-are-the-key-to-running-faster/\u0022 target=\u0022_blank\u0022\u003eMore Information\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false}]},{"Width":3,"WidthClasses":"col-md-3 col-sm-6 col-xs-12","Elements":[{"ID":797,"Type":"HTML","Content":"\u003cp\u003e\u003ca href=\u0022http://www.active.com/running/articles/the-4-best-form-drills-to-improve-your-running-technique?page=1\u0022 target=\u0022_blank\u0022\u003e\u003cimg src=\u0022https://www.itchenspitfiresrc.co.uk/Client/Images/Cms/Running-Drills-Title.jpg\u0022 data-image=\u00221\u0022\u003e\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e4 Drills to Improve\u003c/h3\u003e\n\u003cp\u003eThe following is a series of four of the more important running drills you should perform. Start slowly at first to develop a \u0022feel\u0022 for proper technique. As you get more comfortable, gradually begin to increase your speed so you\u0027re working through each movement quickly. These techniques come from Active.com.\u003c/p\u003e\n\u003cp\u003e\u003ca href=\u0022http://www.active.com/running/articles/the-4-best-form-drills-to-improve-your-running-technique?page=1\u0022 target=\u0022_blank\u0022\u003eMore Information\u003c/a\u003e\u003c/p\u003e","ContentConfig":{"Caption":null,"Icon":null,"IconColour":null,"CaptionColour":null,"UnderlineColour":null,"TextColour":null,"FontSize":null,"LineHeight":null,"RequiresLoggedInUser":false,"BottomMargin":0,"PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"ComponentCode":null,"ComponentError":null,"BottomMargin":"0px","PaddingLeft":null,"PaddingTop":null,"PaddingRight":null,"PaddingBottom":null,"CssClass":null,"ResponsiveClasses":"","PageLinkName":null,"PageLinkCaption":null,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""},"ImageConfig":{"ImageURL":null,"ObjectFit":"contain","ImageHeight":null,"FrameStyle":null,"BorderRadius":null,"Caption":{"IsActive":false,"Text":null,"SubText":null,"Font":{"Size":null,"Colour":null},"SubFont":{"Size":null,"Colour":null},"Alignment":null,"Position":null,"Margin":null,"BackgroundColour":null,"Blur":false,"Hover":false},"AltText":null,"LinkURL":null,"BottomMargin":0,"PaddingLeft":"10px","PaddingTop":"10px","PaddingRight":"10px","PaddingBottom":"10px","PhoneVisible":true,"TabletVisible":true,"DesktopVisible":true,"CssClass":null,"PageLinkName":null,"PageLinkCaption":null},"IgnoreCache":false}]}],"ColumnSpacing":"0px","BottomMargin":"0px","TopPadding":"0px","IsFullWidth":false,"IsBackgroundFullWidth":false,"Background":{"Colour":null,"ImageURL":null,"Filter":null,"IsParallax":false,"Image":"","Tint":""}}],"PageURL":"https://www.itchenspitfiresrc.co.uk/Cms/Spaces/PUBLIC/Tips+for+Better+Running?version=2","AllVersions":[],"Comments":[],"UpdatedComments":[],"Spaces":[],"IsWatching":false,"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanCopy":false,"CanCreateTemplate":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false,"CanWatch":false}
Edit Page Meta Tags
Open Graph Metadata
for Facebook etc.
Custom Meta Tags
Configure Advert Component
Set the required height of the image.
Configure News & Announcements Component
The maximum number of announcements to display. There will be a "more" button to allow people to view
more if desired.
Controls whether the author's name is shown against announcements.
Colours
Defines the colours of the various elements of the component.
The colour of the icon
The colour of the large caption text
The colour of the horizontal line under the caption
The default colour of the text in the announcements
The colour of the background of the announcement elements
The colour of the border around the announcement elements
Configure Blog Component
Separate tags with commas.
The maximum number of blog entries to display in the feed.
Colours
Defines the colours of the various elements of the component.
The colour of the icon
The colour of the large caption text
The colour of the horizontal line under the caption
The default colour of the text in the blog posts
The colour of the background of the blog post elements
The colour of the border around the blog post elements
Configure Carousel Component
The height of the carousel. The carousel generally works best when using units that are
relative to the width of the screen. So, for example, a height of 35vw means that the height of the
carousel is 35% of the width of the screen. This gives a constant aspect ratio of 10:3.5.
Default mode uses the central carousel configuration as defined from the settings area of the website.
Custom mode allows you to define a list of images to display just on this carousel.
Carousel Elements
Image
Start Date
End Date
Active?
No elements defined.
Edit Carousel Item
The colour used for the caption and description text.
Optional: URL address of web page to which the user will navigate if he/she clicks on this carousel image from the home page.
From
until
Optional: The range of dates for which this image will be displayed. You can leave either date blank if
you want the range to be open-ended. Un-checking the 'Currently Active?' box at any time will override
any dates and the image will not be displayed.
If set, this will ensure that the carousel element is only shown to those members in the selected list.
If set, this will ensure that the carousel element is not shown to those members in the selected list.
The element must be active for the image to be displayed at any time.
Configure Common Links Component
Icon
Caption / Description
Colours
Defines the colours of the various elements of each link.
The colour of the large icon
The colour of the large caption text
The colour of the horizontal line between the caption and the description
The colour of the smaller description text
The colour of the background of each link tile
The colour of the border around each link tile
Dimensions
The margin around each link tile
Edit Link
Configure Event List Component
The maximum number of events to display.
Event Selection
Layout
Controls how the events are laid out.
Hide the event image. This will make the event feed more compact.
Hide tabs indicating user's sign-up status and whether the event is new. This will make the event feed more compact.
Colours
Defines the colours of the various elements of the component.
The colour of the icon
The colour of the large caption text
The colour of the horizontal line under the caption
The default colour of the text in the event descriptions
The colour of the background of the event elements
The colour of the border around the event elements
Configure Gallery Component
The number of columns into which to arrange the images.
Images
Image
Settings
Caption::
Column Span:
No images selected
Configure Member List Component
Name
No users added
Display
Visibility
Usually, the display of member data is subject to the logged-in user having specific entitlements to view that data. By default,
this component will respect those entitlements and only show data that the user is allowed to see. However, in certain circumstances,
you may wish to remove these restrictions and, instead, rely on the permissions required to view the CMS page itself.
For example, when creating a "Meet the Committee" page, for viewing by members, you will probably need to disable the member data entitlements as
members would not normally have permission to view the personal details of committee members.
the usual member visibility restrictions WILL be applied.
The displayed list of members will be limited to those who the logged in user has permission to see.
Important: the usual member visibility restrictions WILL NOT be applied.
All of the members in the list will be displayed, regardless of the logged in user's permissions. Please ensure that the CMS space
has appropriate restrictions applied.
the usual member data visibility restrictions WILL be applied.
In addition, for contact details, only those that have been explicitly shared by the member will be visible; even if the viewing
member has elevated permissions.
the usual member data visibility restrictions WILL be applied.
The information you select below will only be visible to those who have the entitlements to view those particular fields for the particular
members displayed.
Important: the usual member data visibility restrictions WILL NOT be applied.
The information you select below will be visible to anybody who has visibility of the CMS page containing this widget. Please ensure that the CMS space
has appropriate restrictions applied.
Content
Configure Membership Categories Component
Colours
Defines the colours of the various elements of the component.
The colour of the icon
The colour of the large caption text
The colour of the horizontal line under the caption
The default colour of the text in the category table
The colour of the background of the category table
The colour of the category table border
Configure Twitter Feed Component
Paste in the A tag code copied from the Twitter Publish page. (https://publish.twitter.com)
px
Configure Excel Component
Load Data from Excel
Worksheet name exactly as it appears on the sheet tab at the bottom in Excel
Cell range from top-left to bottom-right e.g. A1:E17
Indicates that the above cell range includes a header row at the top
Table Appearance
Enter the HTML that will be generated for each row of data. Use {{Cells.[i].Text}} to access the value in column i of the row. i is the 0-based
index of the cell. So to get the value in the first cell, use {{Cells.[0].Text}}.
Table Data
No data uploaded
Configure Content Component
Colours
Defines the colours of the various elements of the component.
The colour of the icon
The colour of the large caption text
The colour of the horizontal line under the caption
The default colour of the text
Dimensions
The default font size of the text
The default line spacing of the text
Logged-in User Data
If the below option is set, then this component will only be visible when somebody is logged into the website. You can then reference
user fields and attributes in the content using the same syntax as used when sending emails ({{field-name}}). For example,
{{Forename}}, {{MembershipNumber}}, {{Branch}}, {{Attributes.CODE}} etc.
Configure Image
Set the required height of the image.
Caption
Position of the caption block
The margin around the caption block, specified in CSS syntax. E.g. "5px" (5 pixels all round);
"10px 5px" (vertical horizontal); "5px 10px 5px 10px" (top right bottom left).
Alignment of text within caption block
Drag and drop the items into the appropriate order.
Configure Test Component
Event Non-attendance
Who is not attending?
Please select the person who is not attending the event.
Me
What are you not attending?
Can't sign up to :
Can't sign up to whole series:
Note: the following restrictions apply to series sign-ups:
Event on
Updating ...
Diagnose Sign-up Issues
This popup helps you diagnose issues that people may be having signing up to this event. It will tell you exactly why
certain people can't sign up or can't access particular sign-up options or classes.
Diagnosis
Classes
Options
Diagnosing ...
Admin Sign-up to
What are you signing people up to?
Sign-up Option
Select the option that will be used for the sign-up of all of the selected attendees
Indicate how each of the attendees being signed-up will pay.
Select people to sign-up to the event
Select the people you would like to sign up to the event. When you click "Add" the selected people will be added to the list below.
You can then add more to the list and remove individuals where necessary. Once the list is complete, click the Sign-up button to
get them all signed up.
Name
Horse
Vehicle
Purchaser
Guest of
No attendees to be signed-up.
Lookup Multiple Members
Type or paste in names, one-per-line and then press Lookup.
Name
Match
No names to match
Sign-up
Purchase Add-ons
Qty
Description
Unit Cost
Total
Paid For?
Qty
Description
Unit Cost
Total
Add-ons Purchased
Thank you for your purchase.
Your purchase has been placed in the basket.
Qty
Description
Unit Cost
Total
Paid For?
You have qualified for one or more discounts! These can be applied from the My Purchases page.
Code
Description
Saving
Edit Add-on Purchase
£
Cancel Add-on Purchase
This will cancel the add-on purchase below in its entirety and create refund payments if necessary.
Change Sign-up Cost Option
Most cost options cannot be set until the sign-up has been confirmed.
You are setting the cost for to attend the whole series.
£
Unit cost before any surcharges or discounts.
Surcharge (or discount, if negative) already applied to purchase.
Net purchase cost including any surcharges or discounts.
Tokens
Assign
The selected is already allocated to .
Do you want to assign to them? If not, then
will end up with no allocated .
Edit notes for
sign-up:
= required
Amend Event Sign-up Form
Withdraw from Event
This sign-up is for the whole series. What do you want to do?
At least one sign-up is for the whole series. What do you want to do?
Undo Sign-up Withdrawal
Undo Sign-up Withdrawals
Each status can only be enabled if applicable to all sign-ups selected for undo. If you want a status that is not enabled, cancel and try Undo on the individual sign-up instead.
Move Event Sign-up
Move to Event
Select date of event to move sign-up to, then select from that day's events in the drop-down.
Note:
The cost entered here should be the full cost of the new sign-up; not the difference from what they have already paid
for their current sign-up. The system will automatically create a new due payment or refund by comparing the new cost
with what they have already paid.
Move Multiple Sign-ups
Various events
Various dates
Move to Event
Select date of event to move sign-up to, then select from that day's events in the drop-down.
Note:
The cost entered here should be the full cost of the new sign-up; not the difference from what they have already paid
for their current sign-up. The system will automatically create a new due payment or refund by comparing the new cost
with what they have already paid.
If there was already a purchaser for each sign-up then the same purchaser will be used, otherwise the purchaser will be set to the attendee.
To set alternative purchasers, cancel and move each attendee individually.
Issue a RefundClear/Reduce Sign-up Charge
This operation will cancel the associated sign-up purchase(s). How much of a refund do you want to issue?
Note that an actual due refund will only be created if the member has already paid.
Note:
If you do not issue a refund for the full amount, then the member will remain liable for the balance.
Sign-up
Net cost including and surcharges or discounts applied.
Net amount paid by member i.e. amount paid minus any refunds already paid back.
The purchaser remains liable for this amount and must arrange payment.Nothing owed by the purchaser.
Add-ons
Qty
Product
Cost
Paid to Date
Cancel & Refund?
Event History
Time
Attendee
Lifecycle Status
Payment Status
Notes
Updating User
Record Payments
Pay with Tokens
£
Refund Issued
A due refund record has been created. You should go to the Manage Payments page to record
payment of this refund.
Cancel Event
WARNING! THIS WILL CANCEL THE EVENT FOR EVERYONE!
By default, all attendees will receive a notification that the event has been cancelled.
If you choose not to refund all here, individual full or partial refunds can still be issued manually.
Warning! For payments made directly through myClubhouse integration, this will refund the money immediately. The third-party processors may still keep any fees paid.
Event Cancelled Successfully!
Action Required!
Paid Refunds
The first 20 are shown below.
Purchaser ID
Purchaser
Description
Amount
Original Payment Method(s)
Refund Payment Method
Auto-Paid?
Unpaid Refunds
The first 20 are shown below.
Purchaser ID
Purchaser
Description
Amount
Original Payment Method(s)
Refund Payment Method
Auto-Paid?
Un-Cancel Event
WARNING! THIS WILL UN-CANCEL THE ENTIRE EVENT!
All attendees will receive a notification that the event has been un-cancelled.
Synchronise Sign-ups to Participant List
To be Signed Up
Name
Sign-up
Result
MEMBERJUNIORNON-MEMBER
To be Withdrawn
Name
Withdraw
Result
MEMBERJUNIORNON-MEMBER
Nothing to do.
Select Images
No images found.
Click the 'Upload image file' button on the right-hand end of the toolbar to choose an image from your device.*
Use the other buttons on the toolbar to zoom, rotate and crop your image as desired.
* On some desktops you can also paste a URL web link into the 'File name' box at the bottom of the Open file dialog; then click 'Open'.
* On some devices you can also take a photo from this button. Alternatively, to use an image from the web, you will need to first save the image to your device before selecting.
Bulk Image Upload
Images
Image
File
Form is not yet complete, please correct the following fields:-
Upload completed successfully.
Are you sure?
Message Me
Use this form to send an email to another member. You may only send to one member at a time.
Your registered email address will be passed on to this member but you may also include alternative contact details.
Note: Emails sent via the website are not entirely private. A copy of every email is held on the database and this can be
accessed by certain club administrators using the Sent Emails page.
Another email address which the recipient can use to contact you.
Other contact details which the recipient can use to contact you e.g. phone number.
Save View Configuration
The code is used in the URL of the page to identify the view to be displayed.
It should be a short text value.
Select the members, roles, security levels or member lists with which you wish to share the view config.
If set, then this will be the default view for those people with whom it is shared, unless they
have set their own personal default.
Choose an Icon
No matching icons.
Edit Document
for
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Please delete some documents or purchase extra disk space from your vendor.
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Edit Document Category
Registration Complete
You have been automatically logged in.
has been added to family group:
Registration successfully completed for .
Requested Membership Subscriptions
One or more of the requested Membership applications require approval.
You will be emailed if your request has been approved and, at that point, you will be able to view and accept or reject
the membership offer and proceed with payment.
will be emailed once the request has been approved and, at that point,
they will be able to view and accept or reject the membership offer and proceed with payment.
Subscriptions have been automatically approved and have been added to your basket. Please now proceed there to make payment.
You have requested one or more group membership subscriptions. You should now use the
register buttons below to add additional members into the available slots.
No.
Membership
One of:
Next Steps
Request Linked Membership
Add Page to Main Menu
Select the item before which the new menu item should be inserted.
If set, then the menu item will have a dividing line inserted above it.
Itchen Spitfires Running Club
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