Fundraising and Training Tips

We want the Dash to be inclusive and celebrate the work that Sue Ryder does, so we’ve made sure that fundraising isn’t required. That being said, the funds that Sue Ryder does receive are vital, and we’d love to add to the amazing total already raised by the dash to-date.

Fundraising for Sue Ryder through the December Daily Dash means you’ll help us be there when it matters. You’ll be supporting people through the most difficult times of their lives, whether that’s a terminal illness, the loss of a loved one or a neurological condition. You’ll be enabling doctors, nurses and carers to give people the compassion and expert care they need to help them live the best life they possibly can in our care centres, out in the community, and online.

Fundraising Top Tips

Maximise your fundraising efforts by perfecting your JustGiving page. We’ve included some ways you can make the most of your page below, making it easier for you to get started:

  • Give us a smile: pages with selfies can raise 23% more.
  • Tell your story and share why you’re taking part.
  • Tick off a target: setting one will raise a whopping 45% more on average.
  • Go viral: Share your page on Facebook, Twitter, WhatsApp, and LinkedIn…
  • Keep it current: add images and updates to keep your fans engaged.
  • Track your activity: Link up your Strava account to your JustGiving page to keep your sponsors up to date.

Training Advice

From England Athletics and GB squad coach Nick Anderson and the team at Running With Us.
  • This is a month of running, jogging or walking, not a sprint. Take it easy and build up slowly; don't overdo it early on. Have patience.
  • Spoil yourself and go for a proper shoe fitting well before you begin. What works for one doesn’t work for another so make sure your footwear is suitable for you, and most importantly is comfortable!
  • Find a training partner. It’s much harder to skip a day’s dashing when someone is waiting for you to turn up. It’ll also keep you focused on getting out in the rain or snow!
  • Track and share your progress. Log your training on Strava to see the improvements you’re making and be inspired by other dashers too.
  • Don’t neglect rest and recovery – however much the training is important, it won’t last nor will you get faster and fitter if you don’t rest, so be aware of what you are doing the other hours of the day to make sure rest is at its best! Take a look at our sleep tips.
  • Strength and conditioning is also a must to stay injury free! It doesn’t need to take hours, nor do you need to hit the gym. Have a look at our strength training ideas and our getting to the core guide.
  • Don’t ignore the warning signs of niggles. If there is an ache or pain one side and not the other, chances are something is occurring. Please don’t ignore this! Pull back the effort of your run and get to see a specialist ASAP.
  • Avoid two hard back to back days. If you give it some real effort one day, always make sure the next day is a very easy run or walk.
  • Stretch! As boring as it can be sometimes, it’s vital to help with injury prevention. Hold each stretch for 45-60 seconds. Have a look at our guide here. 
  • Nutrition and hydration are also a key part of your training. Refuel with good sources of quality carbohydrates and repair and regrow those muscles with good sources of quality protein. Aim for 10 portions of fruit and vegetables a day. Variety is key - mix it up frequently. Take a look at our nutrition tips

If you’ve got any questions, get in touch with the Sue Ryder coach: Nick Anderson at

There are plenty of videos that can support you with all the aspects of taking part in the Dash. There are a couple of our favourites below, and you can head to the Sue Ryder YouTube channel to find out more about their work, training and fundraising advice.