How North West runners can stay injury-free for this Sunday’s Cheshire Half Marathon
With the Cheshire Half Marathon happening on Sunday, Professor Ibrahim Malek outlines how runners should warm up for the Cheshire Half Marathon.
Professor Malek shares practical advice on the safest and most effective way to warm up before the Cheshire Half Marathon:
What types of injuries do you commonly see in runners preparing for this race that could have been avoided with a proper five-minute warm-up?
A study found that people who don’t warm up are 4.9 times more likely to be injured than those who do. Professor Malek explains the reasons why a warm up is so crucial, “Some of the most common injuries that occur when a proper warm-up is skipped are muscle cramps, muscle strains and pulled muscles. However, more serious injuries can also occur, especially if a warm-up is skipped before an intense workout.”
“These injuries often need medical interventions to ensure proper healing. They include torn ligaments, tendons and muscles. An inadequate warm-up also increases your risk of damaging your cartilage, which acts as a protective cushion between your bones, such as a meniscus tear in your knee.”
What is the most dangerous warm-up myth you hear from runners or fitness influencers preparing for a half marathon?
Professor Malek discusses the best way to warm up before going on a long run, ”There is a common myth that static stretches are a helpful warm-up exercise. However, static stretching of cold muscles can actually increase the risk of injury. It is, therefore, better to perform static stretches as part of a cool-down routine when your muscles are already warm.”
“During a warm-up, dynamic stretches are more effective, i.e. movement-based stretches that mimic the movements you will make when you exercise.”
SPIRITED SANDBACH MAKE LEAGUE LEADERS WORK FOR WIN
by Rhys Fullerton
Sandbach 1st XV 22–37 North Ribblesdale 1st XV
Saturday 7th March – Kick-off 3.00pm
Northern Division – Regional 2 North West
Bradwall Road, Sandbach
‘Bach remain firmly in the playoff hunt with three league games to go
Saturday’s highly anticipated top-of-the-table clash between first and second lived up to its billing. It was North Ribblesdale’s first ever visit to Bradwall Road, and they handed the Bach their first home loss of the season.
Sandbach led at the end of the first half, but the Yorkshire outfit came out stronger in the second half to see off a spirited home side and take the five points, cementing their position at the top of the table. The Bach dropped down to third, but remain firmly in the playoff hunt.
Sandbach made one change after last week’s emphatic win over West Park (St Helens), with George Cole back in the team after an injury, replacing Harry Leese. Cole was on the wing for his first appearance of 2026, with Matt Randle shifting to full-back.
Sandbach stuck to their game plan of getting points on the board when they opted for the kick from an early penalty. Moments before, winger Elliot Morris went quickly from a penalty, and with the opposition not back 10m, they were penalised. There was no quick tap this time, and spot-kicker Randle calmly stepped up and took the first points of the day.
From then on, it was a fast and physical ten minutes until a repeat of the earlier infringement, with Morris taking the quick tap-and-go and picking up another penalty. Randle slotted the kick and Sandbach were leading 6–0.
There were some big tackles from Sandbach, with Cole, lock Tom Holmes, hooker Matt Davies and others doing what was required to stop the opposition. A few minutes later, and with a penalty on halfway, Randle attempted a long-range effort, which had the distance but just went wide.
Sandbach then put in an immense defensive stint to keep North Ribblesdale at bay. Callum Oakden showed his class with a try-stopping tackle on the line before the lock and flanker Mike Butler manoeuvred the attacker into touch. However, the league leaders stole the lineout from 5m out, and with numbers out wide they went over for the try.
From the restart, Randle made an enticing run and Sandbach were awarded a penalty, before ending up with a lineout in the opposition twenty-two. From another lineout, scrum-half and captain Laurie Essenhigh went darting off, changing direction twice. The attackers went through several phases as they edged closer, and the ball went back to the skipper, who darted over for the try.
Towards the end of the half, a Sandbach maul from a lineout rumbled towards halfway before picking up a penalty. The home side moved upfield with another lineout in North Ribblesdale’s twenty-two, and the maul marched towards the line. A further penalty was awarded to Sandbach and they chose to go for the points again, which Randle duly secured.
Before halftime, North Ribblesdale got their second try of the day when they went over from close range, but Sandbach went in with a narrow 14–12 lead.
In the second half, the travelling side spent a period in and around Sandbach’s twenty-two, but the hosts defended well and were back in North Ribblesdale’s half soon after. With a penalty awarded, they went once more for the points and Randle took the three from close range.
North Ribblesdale went ahead for the first time when they scored a try on the wing, and ten minutes later, they would score again. Sandbach had a player in the sin-bin, and with numbers out wide, the visitors dotted down.
From the restart, Morris sped off to take the catch and pushed further forward. He offloaded to Jack Seddon and Sandbach picked up a penalty 5m out. From the lineout, replacement Ryan Arundale, who brought fresh energy onto the pitch, got close to the line. Sandbach then had another penalty and Essenhigh took it quickly and almost put Arundale through. Another penalty was awarded, and from the lineout, the maul burst towards the line before Davies crashed over for the try.
In the final ten minutes, North Ribblesdale responded and increased their lead. Despite a big defensive effort from Sandbach, including a huge shot from Oakden, the league leaders scored another try. Before the final whistle, the visitors put the game out of reach with two penalty kicks and the match ended 22–37.
With a rest week ahead, Sandbach will be back in action a week on Saturday when they host local rivals Winnington Park. When the two teams met in November, Sandbach lost by two points. This time, there is much more at stake than bragging rights, and Sandbach will be focused on securing the win and a playoff place.
NEXT MATCH
Sandbach 1st XV Vs Winnington Park 1st XV
Saturday 21st March – Kick-off 3pm
Bradwall Road, Sandbach
Highway improvements announced for Poynton Shared Space
Cheshire East Council will begin essential highway improvement works to the Poynton Shared Space area on 16 March.
The works are expected to take twelve weeks and will maintain safety, improve road and drainage conditions, and include upgrades to the street lighting.
The scheme has been carefully phased to maintain access for businesses and residents throughout. The following works will take place:
Drainage improvement works on London Road South;
Installation of new street lighting on London Road North, London Road South and Chester Road;
Improvements to Fountain Place, including repair and retexturing works; and
Road resurfacing and improvement works on London Road North, London Road South and Chester Road.
The shared space was introduced in 2011 to slow traffic and create an environment where drivers, cyclists and pedestrians naturally pay closer attention to one another.
After more than a decade of use, some areas are now worn and need maintenance to keep the space safe, easy to navigate and working as intended.
Councillor Mark Goldsmith, chair of Cheshire East Council’s highways and transport committee, said: “These works are needed to update the Poynton Shared Space scheme and to keep it fully functioning. They are being coordinated with a major upgrade to Poynton’s water system, so we minimise the overall disruption to the town.
“Some of the original road materials used have not lasted as envisaged, so we will be replacing them as well. Overall, we know how important this area is to residents, businesses and visitors alike. These improvements will ensure Poynton remains a high-quality environment for years to come.”
A third-party utility company will be installing a new water main within the shared space area. As this work must be carried out before the council can complete the final stage of its scheme – to avoid damaging newly-laid surfaces – the overall programme may need to be extended, and some dates are subject to confirmation.
To keep the workforce and public safe, phased road closures and traffic management will be in place, with signed diversion routes provided.
Works will take place on weekdays and some weekends to keep the programme on schedule.
Pedestrian access will be maintained at all times, although cyclists will be asked to dismount. Bus services will continue to operate with some temporary route adjustments, and passengers should check operators’ websites for the latest information.
Emergency services have been informed of the planned closures and access will be supported wherever possible.
Updates on closures and diversions are available at: Poynton Shared Space improvement works.
An impression of how the Poynton Shared Space would look following the works
Major step forward as powers move from Westminster to Cheshire and Warrington
The transfer of powers from Parliament to Cheshire and Warrington has been confirmed this week – giving local people and leaders more control over their destiny.
The Parliamentary Order to formally establish the combined authority has been approved and signed by Minister for Devolution, Miatta Fahnbulleh MP.
It means the Cheshire and Warrington Combined Authority is now officially established. Residents will elect their first mayor in May 2027 and through the transfer of key transport, economy and skills powers from Whitehall, the combined authority will unlock at least £650m in funding over the next 30 years.
As the combined authority is set up over the next 12 months, it aims to attract investment, create better jobs and improve public transport, transforming the area into the UK's healthiest, most sustainable, inclusive and fastest-growing economy by 2045.
Becoming a combined authority means Cheshire and Warrington now sits alongside neighbouring northern regions to build on the opportunities devolution presents – giving Cheshire and Warrington a seat at the table on northern, national and international platforms.
The Cheshire and Warrington Combined Authority will hold its inaugural meeting in April 2026. Its board will be made up of the leaders and deputy leaders of Cheshire East Council, Cheshire West and Chester Council, and Warrington Borough Council, before a mayor is elected in May 2027.
Speaking on the day of the announcement on 24 February, Cllr Louise Gittins, leader of Cheshire West and Chester Council, said: “Today is a landmark moment for Cheshire and Warrington, marking the transfer of powers from Westminster to our region. It’s a vital step on our devolution journey, establishing a combined authority before people can elect a mayor in May 2027.
“The economy of Cheshire and Warrington is strong and, by making the most of what devolution offers, we can build on this platform and establish our place in the world – working alongside mayors in Greater Manchester and Liverpool City region to unlock investment, jobs and opportunity for local people and businesses.
“We stand ready to play a leading role in creating prosperity across our region, the North and UK Plc.”
Cllr Hans Mundry, leader of Warrington Borough Council, said: “In Warrington, we can see the transformative effect of investment and better public transport on a town’s outlook and opportunity. By increasing access to good quality jobs and improving skills, we have been able to develop one of the fastest-growing local economies in the country. I am excited to see how devolution will help us to go faster and further than ever before.”
Leader and deputy leader of Cheshire East Council, Cllr Nick Mannion and Cllr Michael Gorman, said: “Devolution will bring a new approach to the region’s skills agenda and the opportunities we can offer to local people and businesses. We want to make Cheshire and Warrington the best place for businesses to invest and find new talent and give local people the opportunities to find work, improve their skills and thrive.
“We want to support the rural economy by developing transport links, promoting the dairy industry and making the case for digital connectivity. This will make our region an even more attractive place to live, work, invest and visit.”
Minister for Devolution Miatta Fahnbulleh MP said: “This is a fantastic step for Cheshire and Warrington, marking a milestone in this government's mission to shift power out of Westminster and into the hands of the people who know their communities best.
"With over £650m in investment unlocked through devolution, I have every confidence that the region will go from strength to strength.
“Working alongside neighbouring mayors and with a stronger voice on the national stage, Cheshire and Warrington is well-placed to deliver better jobs, better transport and real opportunity for its residents."
Steve Purdham, chair of the Cheshire and Warrington Business Advisory Board, said: “Cheshire and Warrington has been a real success story within the Northern economy and wider UK. We’ve been able to buck the trend nationally by embracing new growth opportunities and moving forward with ambition and drive for our region.
“Devolution is good business: it brings power closer to home, will help local companies grow and attract the talent and skills they need and bring new investment into Cheshire and Warrington. We look forward to working with the new mayor to unlock the potential of our people, places and businesses.”
Today’s announcement follows news in January that the Combined Authority has appointed former Chief Executive of Homes England, Nick Walkley as its Interim Chief Executive.