Your challenge starts here

Together we will beat cancer

cruk.org/sportchallenges

#CRUKchallengers

Don’t forgetSuggested donations can be made by your friends, family and workmates directly onto your online fundraising page or, if you receive any cash, you can either; bank it yourself and donate the value to your online fundraising page, or send a cheque made payable to:

Cancer Research UK, PO Box 1561, Oxford, OX4 9GZ.

Please remember to return your sponsorship forms to enable us to claim Gift Aid and maximise your fundraising total.

1970sAround a quarter of people with cancer survived their disease for 10 years or more

TodayAround half of people diagnosed with cancer will survive

Tomorrow

We want to go further, faster. By 2034 we want to see three quarters of people surviving all cancers

We can’t thank you enough for signing up to raise life-saving money for Cancer Research UK.

We’re so happy to have you as part of our CRUK Challengers team. You are our most powerful weapon to beat cancer.Thanks to the generosity of people like you, we’re able to fund vital research. This has helped double cancer survival in the UK over the last 40 years. But we can’t stop there. By 2034, we want to see three quarters of people surviving all cancers.

But we can’t do this without you. We don’t receive any government funding for our research. Whether you’re raising £250 or £2500 for us as part of your challenge, every step we make towards beating cancer relies on every pound raised.

Thank you

We know fundraising can feel daunting, but it’s easier than you think. We’re here to help you kick-start your fundraising and reach your target.

Ready?

Set up a fundraising page roughly 100 days before your challenge and you could raise, on average, £200 more than those who wait!

Create or log onto your page: fundraise.cancerresearchuk.org At Cancer Research UK, we have our own fundraising platform, so all the money you raise will go straight into research to beat cancer.

Edit your pagePersonalise your page by telling people what your motivations are for doing your challenge and how they can support you. They won’t know how to support you if you don’t tell them, so don’t be shy!

Set a target

Keep yourself motivated with a fundraising goal. Make sure you add it onto your page, so your friends and family know too.

Upload your profile pictureThis can increase your fundraising. Plus, every photo you post afterwards can raise 14% more per picture! So, why not take a selfie when you’re fundraising and training?

Share your pageDon’t be afraid to share your page on WhatsApp, Facebook and other social media channels to let everyone know about your challenge. You could even email your fundraising page to your workmates too.

Share your page on pay day or on your birthday to encourage sponsorship!

Could fund one of our cancer information nurses for two hours, offering confidential support to people affected by cancer

£2500

Could fund a trial of an improved radiotherapy technique for prostate cancer for one week

Could fund a trial for one day, looking for the best combination and dose of chemotherapy drugs to treat leukaemia

£350

Could fund a lab technician for one week

£500

£1000

Could fund the Add-Aspirin trial for one day, to find out whether aspirin could be used to stop cancer coming back after treatment£50

Could fund a trial for a day, testing a new surgical tool that can detect tumour or healthy tissue in real-time as it cuts

£100

If you set a target on your fundraising page, you can raise 46% more sponsorship. How much do you want to raise?

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Make sure you’re all set before you start fundraising and training. Take these two simple steps and you’ll be ready to go!

Set

1 Make every pound count Of every £1 you donate to Cancer Research UK, 80p is

used to beat cancer. The remaining 20p goes towards raising vital funds for the future.

So, how can you increase the pounds?

Gift AidWith every £1 donated with Gift Aid, Cancer Research UK gets an extra 25p from the government, at no extra cost to you.

To find out how you can add Gift Aid to your donations, visit cruk.org/giftaid

Match fundingMany companies throughout the UK offer employees the chance to boost their fundraising efforts by ‘matching’ the money you raise. Some companies like to offer a maximum amount, and others will agree to match the total that you raise.

To find out whether your company offers match funding, you’ll need to speak directly with your line manager or HR department.

If this is your first challenge, then following CRUK Challengers is a great way to connect with other people who are doing the same event. We discuss training tips and fundraising ideas, and I get to find out about other challenges that Cancer Research UK offers.

Ryan, Warwickshire

Cancer Research UK Challengers

@CRUKChallengers

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Cancer Research UK

CHALLENGERS

2 Join your online community

As a #CRUKchallenger, it only feels right that you have your own online space to meet your team mates. Find out who’s doing the same event as you, plus what their top fundraising and training tips are! Follow us on Facebook and Twitter to join:

Fundraising isn’t as hard as it seems, we promise! Here’s how you can fundraise.

Whip out your sweepstake posterand ask everyone to guess what time you’ll complete your challenge, in return for a donation

Pull out your fundraising calendarto make your fundraising seasonal

Go!

Bake saleHold a bake sale for your workmates and don’t forget to ask your friends and family to donate cakes to help too.

Charity ballHost a charity ball and give all your friends and family an excuse to dress up! Make sure you give yourself enough time, set a date and pick a

suitable venue.

We’re always here if you’d like to contact us, to see if somebody from Cancer Research UK could speak at your event.

Quiz nightGet quizzy and hold your own quiz night. Don’t forget to include a raffle to draw at the end of the night too!

Our three favourites

Your fundraising calendar

Together we will beat cancer

We’re here to help support your fundraising every step of the way. You don’t have to run events every month – this is simply a great way to get you started!

JanuaryHappy New YearThis month I aim to raise:

£Idea: Set yourself a New Year’s resolution for your friends and family to support!

JuneSummer timeThis month I aim to raise:

£Idea: Fingers crossed for good weather! Organise a summer BBQ for your friends and charge for entry.

AprilGet a spring in your stepThis month I aim to raise:

£Idea: Clear out your wardrobe and auction any items that you no longer require!

OctoberBoo!This month I aim to raise:

£Idea: Fancy Dress! Dress up as something spooky at work and ask for sponsorship.

FebruaryLove is in the airThis month I aim to raise:

£Idea: Is there a kitchen in your office? Organise a pancake morning and ask your colleagues to donate.

AugustCarnival timeThis month I aim to raise:

£Idea: Throw a carnival style party! Raise money by making carnival inspired cakes!

MayHooray for a bank holidayThis month I aim to raise:

£Idea: Catching up with friends? Remember to tell them about your event!

NovemberRemember, remember…This month I aim to raise:

£Idea: There’s lots of talent shows on TV...organise a winner’s sweepstake at work with money raised going towards your target!

MarchSt Paddy’s DayThis month I aim to raise:

£Idea: Organise a St. Paddy’s day themed quiz asking friends to donate to enter.

SeptemberGoodbye summerThis month I aim to raise:

£Idea: Say goodbye to summer by hosting a movie night. Ask for donations by serving popcorn and snacks!

JulyGame, set, matchThis month I aim to raise:

£Idea: Do your friends, family or colleagues love tennis? Try a Wimbledon inspired sweepstake!

December‘Tis the seasonThis month I aim to raise:

£Idea: Organise a Christmas Party event and ask your guests for donations.

Cancer Research UK is a Registered Charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103). SPFC

My target

£For more information on how to fundraise for Cancer Research UK visit cruk.org/fundraising or call 0300 123 5461

Sweepstake

Example

How long will it take to cross the finish line?

• Please donate (suggested donation £_) to support Cancer Research UK.*

• The person with the closest guess to my official finishing time will win

*No donation is necessary

• To enter, pick a box and fill out your name and guess time in the box.

• Closing date W

inner will be revealed by

(Please write the closing date and when you will announce the winner here.)

• The person whose guess is closest to the runner’s finishing time will win the prize

listed above. If the winning time is exactly between two guesses, the prize will be

given to the guess with the lowest time guess of the two.

• All monies raised will be donated to Cancer Research UK.

• You can send any cheques for sponsorship money to: Cancer Research UK, PO Box 1561, Oxford,

OX4 9GZ. Remember to include your name and address so we can add it to your fundraising total.

• The promoter is

(Please write the name and address of the participant organising this sweepstake here.)

• Cancer Research UK is not the promoter and does not accept any responsibility

for your sweepstake.

• For use in UK only.

Cancer Research UK is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103). The Cancer Research UK name and logo is a registered trademark of Cancer Research UK.

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John Smith

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Add your fundraising page to your email signature to let your workmates know about your challenge.

Offer to walk your friends’ or neighbours’ dogs on your rest days, in return for a donation.

Organise a dress-down day at work and ask everyone to donate £1 each.

If you have an hour

Organise a car wash either at work or for your neighbours at the weekend.

What will you wear for your challenge? Ask your friends and family to bid on what you should wear. The highest bidder wins!

Break up your training and hold your own exercise class for your friends and family to attend. If it’s a rest day, then why not hold a movie night instead?

If you have an afternoon or evening

Bite-size fundraising ideas

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Here are my top five fundraising tips! This has helped me raise over £80,000 for Cancer Research UK:

1. Plan ahead

2. Make your fundraising personal. Explain why you’re doing it!

3. Put on a few events, not just one

4. Ask for help! Get your friends and family on board, don’t try and do it all yourself

5. Use social media to promote your fundraising, advertise your events and keep everyone up-to-date with your successes

Debbie, Kent

Low intensityFor lower intensity activities, you may not need to make many adjustments to your normal diet or routine. On the day, you‘ll likely be burning more calories than usual, so pack some healthy snacks to keep your energy levels up.

Medium intensity For medium intensity activities,

making sure you’ve got enough energy for

training and the main event is important.

Carbohydrates are a good source of energy, and healthy examples include wholegrain bread, wholegrain pasta, and fruit and vegetables.

High intensityThe NHS advises if you’re exercising vigorously for more than an hour, you might want to think about food during the event as well as before. From a banana to a carbohydrate gel, there are lots of options to choose from for a quick energy boost during high intensity or endurance activities. Often, it’s a case of trying a few and finding out what works best for you. Training is a great time to give some of these a try and make sure you’re comfortable with what you want to use on the day.

What can I eat before exercising?If you would like to eat something an hour or so before exercising, choose a snack that you’ll digest quickly, like porridge, a banana or a slice of wholegrain bread spread thinly with a nut butter.

For more information, visit cruk.org/sports-nutrition

2. NutritionMake sure you’ve got enough fuel, both on the day and for training. It’s important you’re getting all the nutrients you need and having a healthy balanced diet.

1. Prevent injuries• Warm up

• Warm down

• Don’t make big leaps in how far or fast you’re going – follow your training plan. If you start to feel pain and it doesn’t go away, make sure you talk to your GP before training again.

Follow our high five tips to prevent injuries and eat healthily:

High five!

We have the training plan you need to set off and finish strong: cruk.org/training-tips

Find your training plan

3. Gear upIt’s important that you’re wearing the correct kit. Seek expert advice from your local sports shop if you’re unsure.

Remember to try out any new gear in your training and never wear anything new on race day to prevent chafing.

4. HydrateIt’s important to make sure you’re well hydrated before and after exercise to replace the water you lose through sweating.

For moderate exercise that lasts under an hour, water is likely all you need to rehydrate. If you’re exercising vigorously and for longer than an hour, you might want to think about an isotonic drink, as well as water, to help you keep hydrated.

5. Rest dayYou’ll be pleased to hear that rest days are as important as training days. Make sure you have at least one day off a week to let your body recuperate and recover.

Do everything you can to avoid getting injured. Remember the main objective is to get to the start line fit and healthy. Second, it’s not just about the training. Nutrition, rest and recovery play a huge part too, so look after yourself. Finally, keep things in perspective. A challenge is just that, but not at the expense of everything. Always remember why you are doing this.

Gower, London

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Can’t find what you’re looking for?Contact us for any branded materials or fundraising advice at sportsteam@cancer.org.uk or telephone 0300 123 5461

Cancer Research UK is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103)

Your final checklistTransport and accommodationCheck when you need to be at the start line and how you’re going to get there. It’s a good idea to book any accommodation necessary well in advance to take away any stress out of the day.

ToiletsAlways allow time for the queues at the toilets before your challenge.

Your kitSet out any gear and equipment you need the day before. Is it raining? Take something waterproof. Cold? Wear layers. Sunny? Remember to cover up with clothes, a hat and sunglasses, plus use sunscreen on the bits you can’t cover!

One final pushA large amount of your donations will come in around the event. Don’t forget to countdown and share your page before your challenge, but most importantly, share a photo of you after the event with your well-deserved medal, reminding your friends and family that you’ve just done something amazing. To top it off, 20% of donations come in after the event, so it’s a win-win!

You’ve got thisFinally, good luck! Thank you once again for choosing to support Cancer Research UK. With your determination, drive and fundraising, together we will beat cancer.

SPFB