Stand Up To Cancer 10 Days of 5k Challenge FAQs

What does the Stand Up To Cancer 10 Days of 5k Challenge involve?

Supporters raise money by stepping up to the challenge of completing 10 days of 5k throughout October.

Brought to you by Cancer Research UK and Channel 4, Stand Up To Cancer is a fundraising campaign that brings the UK together to speed up progress in life-saving cancer research. 

Where does the money we raise for Stand Up To Cancer go? 

100% of donations received by Cancer Research UK in connection with the Stand Up To cancer 10 Days of 5k will go towards the Stand Up To Cancer campaign, which means 100% of the money is spent on research. 

Why am I being re-directed to Cancer Research UK? 

Stand Up To Cancer is a fundraising campaign brought to you by Cancer Research UK and Channel 4. As a result, Stand Up To Cancer occasionally uses the advice, resources and support of Cancer Research UK to ensure your experience of fundraising is fulfilling, enjoyable and fully supported.  You can sign up using our challenge form dedicated to this challenge and create your Cancer Research UK online Giving Page to receive your free SU2C t-shirt and start fundraising. Once you have signed up and set up your page, you can join our Facebook group. You'll get tips for completing your challenge, be inspired by other fundraisers and find out anything you want to know about the challenge.  

I don’t have Facebook. Can I still join the challenge?   

Yes! If you don’t have Facebook, you can set up a Cancer Research UK online Giving Page and collect sponsorship for your 10 days of 5k challenge.

Is there an entry fee? 

There is no entry fee for this challenge, but we do ask that you fundraise for Cancer Research UK through your online Giving Page. All donations to the page will automatically be sent to us. 

Can under 18s take part? Does this have to be with their guardian’s consent? 

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 group) 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 registrations for a child, so the child’s parent/guardian have to 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.

Do I have to start the challenge in October? Can I start my challenge later or earlier? 

While we encourage everyone to complete this challenge in October, this is a personal challenge and you can start and finish at a time that’s convenient for you. You can complete your runs at any point in the month and continue the challenge into November.

Can we sign up as a team?

Participants must register as individuals, but you can then set up a team Giving Page to take on the challenge and raise money together. Here’s how:  

• All your team will need to sign up to the 10 Days of 5k in October Challenge so you each have your own online Giving Page 

• Once everyone has signed up, log into your account 

• Hit the 'Create new team' button and follow the instructions 

• Once you've created your team, you can send the team page URL to friends and family so they can join too! 

Once you’ve created your team, you can either split the 5k up between the group or you can each complete 5k across the month.

Find more information about setting up a team

How do I complete the challenge? Can I complete it on a treadmill?  

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.

How can I track my distance?  

There are free apps that will allow you track your kilometers such as Strava. We recommend using Strava so you can link your account to your online Giving Page. Posting your progress on your page will help encourage donations!

Learn about tracking your runs with Strava

How can I hit my running target?

There are plenty of ways you can split up the distance – you can complete all 10 of your 5ks in a row at any point or split them to give yourself rests in between.

What if I don't complete the challenge?  

The only thing that matters is that you try your best to complete as much of the challenge as you can. Whether that’s completing the whole 10 days of 5k in October or not, the money you raise will help us to keep funding life-saving research. Whatever you manage to achieve, we can’t thank you enough.   

Do I need to provide evidence that I have completed the challenge?

We trust you! You don’t need to provide evidence that you’ve completed the challenge to us, but your friends and family will want some updates. Make sure you keep them posted on your progress and share videos, photos and your online Giving Page throughout October – the more updates the better. Supporters who regularly post about their progress raise 40% more on average.

We recommend you connect your online Giving Page to Strava so you can track your steps or miles automatically.

Please note: With Strava there’s sometimes a 48-hour lag in the data being updated. If your miles still aren't showing after this time, disconnect and reconnect to do a hard reset and this will add any activity already on the Strava account.

What equipment should I use for running? 

It’s important that you’re well prepared for your runs, especially if you’re going to be running a long distance.

Here’s a list of equipment you might want to consider: 

• Running shorts or leggings

• Running top or light t-shirt 

• Sun hat or cap if it's sunny or warm

• Sunglasses if it's sunny or warm

• Water, along with rehydration and glucose supplements 

• Running trainers 

• Running socks 

• A sports bra 

• A snack to help maintain energy levels 

• Winter-weight running leggings or thermal leggings if it's cold or frosty  

• Long-sleeved jacket if it's cold  or frosty

• Waterproof jacket and shoes if it's raining or wet   

Tips for running in the dark

• Wear reflective gear: bright, neon or white clothing will help drivers spot you from afar

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

• Draw attention to your moving parts: wear reflective gear on your feet, ankles and wrists 

• Use torches and a headtorch: these light your way and alert people of your presence  

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

Learn about night-time running equipment

Tips for running on a cold day

• Wear layers: Multiple light layers can help keep your body insulated while allowing heat to circulate through your body without overheating. Your first layer should be moisture-wicking and a light fleece layer should keep you warm. 

• Cover your hands and ears: Avoid frostbite by covering these vulnerable areas on your body. 

• Get the right shoes: Make sure your shoe has more traction than a typical gym shoe. If it needs more traction, you can try ice cleats that you can add to the bottom of any shoe. Avoid mesh fabric. 

• Wear bright colours: Winter is known for dark mornings and afternoons. Wear bright clothing and reflective gear to make sure other people and cars see you running. 

• Pick a safe route: Pavements with ice and snow can cause barriers to your route.  

• Warm-up: Do a few jumping jacks or high knees to warm your body up before you go outside. 

• Recover afterwards: This will help protect your muscles from cramping, soreness and dehydration.  

Tips for running on a rainy day

It’s not unusual to encounter bad weather when running in the UK, so it’s important to have the right equipment. Alternatively, you can complete the kilometres on a treadmill at home or the gym. When running in adverse weather, remember to check and know your route. Understanding your surroundings will help you avoid difficult terrain and make sure you stick to safer, flat surfaces.  

Here’s some useful equipment to take with you in bad weather: 

• Waterproof clothing 

• Neck warmer/buff

• Water and food  

• Mobile phone  

How should I warm up before my exercise?  

• Warming up properly before running will help prevent injury and should only take five 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. To do 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 two 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. 

Read more NHS information and guidance on these warm-ups

How do I get my free Stand Up To Cancer t-shirt? 

Complete this form to receive your free Stand Up To Cancer t-shirt in the post. Once completed, please allow 15 working days for it to arrive.

If you haven’t received your t-shirt within this time, please contact supporter.services@cancer.org.uk. 

What if I don’t want a Stand Up To Cancer t-shirt?  

When filling out your sign-up form, select ‘no’ where it asks if you’d like to receive an item. You’ll still receive an online Giving Page, be able to join the challenge group and take part!

Sign up to the challenge 

If you have any further questions, email supporter.services@cancer.org.uk or call 0300 1231022. Phone lines open 8 am to 8 pm, Monday to Friday, and 9 am–5p m at the weekend.    

What should I do if my Stand Up To Cancer t-shirt doesn't fit?

Unfortunately, returning Stand Up To Cancer t-shirts comes at a cost to us, therefore, we ask that you keep hold of it for personal use (for example bed, gym, give to a friend, etc).

Can I order my family/friends a Stand Up To Cancer t-shirt too?

Sending out your Stand Up To Cancer t-shirt comes at a cost to Cancer Research UK so please only order one Stand Up To Cancer t-shirt per fundraiser to ensure as much money goes towards our life-saving research as possible. We ask for everyone requesting a Stand Up To Cancer t-shirt that they donate something to their fundraising page.

How do I raise money?

Using our online fundraising platform is the easiest way to raise money. You will receive an online Giving Page once you’ve registered here. You can then share the page with your friends and family to gather sponsorship for your challenge.

Is there a minimum sponsorship amount?

There is no minimum target for this challenge, but we recommend you set a reasonable target of raising around £150.

Can I split my sponsorship money between Cancer Research UK and another charity?

This challenge is a fundraising initiative specifically developed by Cancer Research UK, so all fundraising must go solely to the charity.

Can I raise my fundraising target if I've met it early?

Absolutely! You can raise your fundraising target on your online Giving Page at any time. Supporters who increase their fundraising target raise an average of 51% more than those who don’t.

Are there any fundraising materials available?

We have plenty of fundraising materials and ideas to help you raise life-saving donations. Visit our fundraising hub for everything you need for your challenge.

What's Gift Aid?

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. For a donation to be eligible for Gift Aid, sponsors need to fill out the sponsorship form following the instructions at the top of the page.

Will I get a medal?

Unfortunately, medals come at a huge cost to the charity so we will not be sending these out for 10 days of 5k 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.   

How do I close my online Giving Page?

If you're happy to keep the page online, but want to stop taking donations, you can change the closing date of your page.

Here’s how:

1. You'll need to go to your Giving Page (make sure you're logged in) and scroll down and select ‘Page settings’.

2. Then select ‘Page closure date’ – you can choose to close the page now or set a future date to close your page.

3. Tap ‘Save’ for the changes to come into effect – people can still view a closed page but can’t donate to it.

4. You can reopen a closed page by selecting ‘Keep your page open indefinitely’.

Please note, you don't need to close your page for the money you have raised to transfer to Cancer Research UK. This happens automatically when each donation is made.

How do I delete my Giving Page?

If you'd like to take the page off the site completely, you can email us at OnlineFundraisingQueries@cancer.org.uk and we'll get that sorted for you.

How do I edit/extend the closing date of my page?

By default, Giving Pages stay open indefinitely unless you set a date to close your page.

If you selected a date for your fundraising page to close and would like to extend this closure date follow these instructions.