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Nutrition Tips

10/1/2021

 
  • Eat regular meals and snacks. You should aim to have 3 meals and 3 snacks a day. You should never skip meals especially breakfast.
  • Drink fluids regularly throughout the day. Fluids are critical for recovery both physically and mentally. Fluid needs are different for every athlete, drinking regularly to avoid thirst is important. A general guideline for fluid intake is 1-2L/day + ~ 400-800mls per hr of exercise. Alcohol dehydrates the body and also increases healing time from injuries, therefore it is important to limit or avoid.
  • Carbohydrate, protein and fat are the main sources of energy from food. It is important to choose appropriate sources for long lasting energy and recovery.
  • Each meal and snack should be based around carbohydrates. Carbohydrates that are high in fibre provide long lasting energy. Consume whole grains breads, pastas, rice and high-fibre cereals.
  • Avoid foods that have a high sugar content. Fizzy drinks should be avoided and foods such as cakes, biscuits and sweets should be kept for special occasions only. These foods are not only high in sugar, but often have a lot of calories with no nutritional value. Foods high in sugar do not provide long lasting energy.
  • Eat at least five servings of fruits and vegetables every day. Fruits & vegetables provide a valuable source of vitamins and minerals essential for the body to perform at its best. In addition to this fruits and vegetables can boost the immune system and help fight of colds.
  • Choose lean sources of protein. Protein is important for growth and repair. Choose lean sources such as chicken and lean pork and fish. Aim to have protein at all meals and snacks. Research demonstrates that protein is absorbed more effectively when consumed in smaller portions regularly throughout the day.
  • Include good sources of Iron and Calcium. Teenagers need more of these nutrients than other ages, however, these minerals are essential for all ages. Good sources of iron can be found in red meat, eggs and salmon. While good calcium sources can be found in dairy products such as milk, cheese and yogurt.
  • Eat low saturated fat foods. Foods that are lower in saturated fat and calories are both a heart healthy choice and beneficial in maintaining weight. To cut down on saturated fats limit fried foods in the diet. Unsaturated fat eg. Omega 3 fats are good choices when kept in moderation.
  • Recovery after training is essential to allow the body re-fuel and repair especially when training at a very high intensity on a regular basis. Good choices for recovery snacks contain both carbohydrates and protein. A good choice is milk such as high protein milk, if training intensity is high flavoured milk may be a better choice.

Tips for health well being

10/1/2021

 
  • Keeping active - keeping active and being outdoors, even during the winter, is important to help physical and mental health and well being.
  • Staying connected - staying connected with people, addressing isolation, supporting volunteerism and initiatives that support person-to-person connection is important to our well being.
  • Switching off and being creative - switching off and being creative or learning something new, getting back to nature and finding ways to relax can help our general well being.
  • Eating well - by nourishing our bodies and minds, we can develop a better connection between the food we eat and how we feel and positively impact our physical and mental well being.
  • Minding your mood – equipping people with information on where to go if they need support. This will also be linked with the local community helpline to ensure that people can access the support they need.

Minimise the Risk of Injury When Running

10/1/2021

 
How to Minimise the Risk of Injury When Running

  • As you increase your mileage, muscular aches and ‘niggles’ may occur, therefore build up gradually.
  • Never increase your mileage by more than 10% in a week; and never increase both speed and distance in the same week.
  • If the increasing mileage proves too tough, take an easy day or rest, this will allow your body to refuel and recover.
  • Vary your running surface and direction of your runs
  • You don’t have to run all the time; include cross-training into your programme with cycling, rowing and swimming.
  • Include resistance and core training into your programme, this will aid in preventing low-back, hip and leg/foot injuries.
  • As your fitness improves it will feel more natural to train more often, and enhance your chances of enjoying your running experience.
  • Replace running shoes regularly; look under the soles for wear and the mid-sole for over-compression.
  • It’s better to vary between two pairs during your preparation. Go to a specialist sports shop for advice on the best running shoe for your foot type, it’s an essential expense!
  • Increased back/leg aches and pains may be a sign that your running shoes need to be changed.
  • Orthotics (permanent insoles) are often used by runners to help prevent common running injuries. Check with your local Chartered Physiotherapist for a biomechanical assessment to ascertain if you require such insoles in your running shoes.
  • Warm up adequately with easy running to prepare your joints and muscles for your race pace, include stride outs, high knee lifts, heel kicks and trunk twisting.
  • Perform static sustained stretches after running to minimise muscle soreness and joint stiffness. This helps to prepare your body for your next running session
  • Never run if you feel unwell; do not attempt to catch-up on lost mileage after illness/injury. This can cause further damage and result in a longer period off running. Better 3 to 4 days of rest than 3 to 4 weeks of frustration!
  • Keep a training diary. This is a useful way of monitoring last years’ form and your training prior to an injury. Use the information to prevent the same pitfalls and to plan your next running programme

10 Tips to Get you Running

10/1/2021

 

  1. Have a goal! Whether it is to run 1 mile or 5, simply setting yourself a specific target will make things a lot easier for yourself if you have a finish line in sight!
  2. Make sure you have the appropriate equipment/footwear. Nothing more likely to cause injury/discomfort than this. There are a number of running specialty shops around so any one of these will help you to find appropriate shoes and clothes for you.
  3. Community support. Athletics Ireland has set up a number of online running community where you can gain and offer advice and tips. This can be a great way to improve your enjoyment of running, as well as acting as a way of trying to improve by testing yourself against other people. The Athletics Ireland Strava account can be found here, and it's a great place to keep log of all of your runs.
  4. Mix your running surfaces. Too much running on one surface can lead to repetitive strain injuries so where possible vary between road/grass/trail/path/treadmill.
  5. Stay well hydrated, and eat plenty of carbs around training time to allow best recovery. Other than this your diet should be sensible! It doesn’t need to be very strict but obviously the poorer it is the worse you recover and perform!
  6. Try some interval/fartlek/hill training. You’ll see much better improvements in how fast you run if you mix up your paces. If you always run at the same speed you’re just training yourself to run at that speed. You can try simple intervals like 1 minute hard/1 minute easy to start with and make them more difficult as you get the hang of them.
  7. Supplementary training such as weights/circuits/pilates can be great for injury prevention and can help running itself. Try to incorporate such activities into your weekly schedule. It might be as simple as 15 minutes of Pilates/core type exercises straight after a run or a more structured program if you have the time.
  8. If you have pain running and you’re unsure about why, STOP! Go see your GP or Physiotherapist, find out why you have a problem and then deal with it. Many running related pains are easily dealt with, but some, if left untreated, can become chronic problems.
  9. Try making running a part of your work day. Many people use lack of time as an excuse not to run, but it may be possible for you to run into or out of work, or to run at our lunchtime. This allows you most efficient use of your time.
  10. Finally, enjoy your running! Every session you do doesn’t have to be better than the last one. Schedule easy runs for yourself where you don’t worry about pace and just enjoy a nice easy trot! And remember to #KeepYourDistance

Tips for Winter running

8/1/2021

 
1. WARM UP: Be sure to do a thorough warm up before you head out running. Spend up to 15 minutes doing your warm up so you increase your body temperature before heading outdoors. This will also help prevent muscle strains.

2. LAYER UP: It's cold out there so make sure to wear layers to keep your body warm. Always wear a base layer and then add extra layers as needed. Be sure to keep your head, hands and feet warm. When you get home, be sure to change out of your running gear quickly. If you run in snow, make sure your shoes have good traction.

3. STAY HYDRATED: While you may not sweat as much on winter runs, it is still very important to keep your body hydrated.

4. PLAN YOUR RUN: If you can finish your run at your front door, this isn't important for you. If you need to drive home from your run be sure to have a warm jacket and hot beverage waiting for you in your car, post run. This will help keep you warm.

5. DON'T PUSH YOURSELF: During these cold and wintry days, don't push your body too hard. A short run is better than no run. Keep your runs to 30-60 minutes.

6. MASK UP: If you run in busy areas be sure to wear a mask while out running. Your mask will also help to keep your face and nose warm, so it is a good addition to your running gear.

7. USE COMMON SENSE: If temperatures are zero or in the minus figures, don't go running. Always check the weather in your local area before heading out on a run. Always bring your phone with you so you can call for help, if needed. If paths and roads are icing and slippery, don't go running. Look after yourself and stay safe!

tips for fitting in fitness

7/1/2021

 
Some simple tips for fitting in fitness:

  • Wake up a little earlier — start by setting your alarm clock just five minutes earlier. Do stretches and star jumps before getting in the shower, or follow a short on-demand exercise online.

  • Get fit with a friend — exercising with a friend is more fun and a good motivator. Ask a work colleague, a friend or neighbor if they'd like to join you for a walk, or see if any fancy joining a local exercise class when they're taking new class members. You're more likely to stick to plans if you know someone is depending on you.

  • Change into exercise clothes before leaving work — you'll be ready for a brisk walk or bike ride as soon as you get home, or feel more motivated to stop at the gym if you are already dressed for it.

  • Schedule your fitness activities — if you book exercise into your diary like other appointments, you're more likely to do it.

  • Acknowledge your successes — keep a record of all the times you make a healthy choice to be more active. E.g. taking the stairs instead of the lift. At the end of each month, look back at your achievements and reward yourself with a new pair of trainers or a water bottle etc.

  • Create a home (or desk) gym — if you have equipment handy, it will be easy to use when you have a spare 10 minutes. A skipping rope, stability ball, exercise bands, and dumbbells don't cost much or take up too much room.

  • Move while you watch TV — don't sit idly — or worse, eat mindlessly — during the adverts. Do sit-ups or jog on the spot instead.

  • Play games with your kids — next time you see your children playing outside, join in the fun. Play tag, football or catch. If your kids love video games, choose some that require you to move around. Look for ones like dancing, boxing, tennis, golf, or bowling and get family members to compete and keep it fun.

  • Exercise while you work — raise your activity level and productivity with neck rolls or arm raises. Push your hands out to the side and then up toward the ceiling. Go for a brisk walk on your lunch break or during your daily routine and take the stairs instead of the lift.

  • Enjoy yourself — if you don't like the activities you choose, you'll find excuses to put off doing them. So choose things you enjoy. There's such a wide array of activities you can do to keep fit, so you should be able to find the perfect activity for you.

Warm up

7/1/2021

 
When you're pressed for time, or just eager to start your workout, it can be tempting to skip a warm-up. But warming up before you exercise, especially before engaging in strenuous activity, has very real physiological, and often psychological, benefits. Here's what to know to get the most out of your warm-up.


Benefits of a Proper Warm-Up
Warming up prepares your heart, lungs, and muscles for the more strenuous phase, the main focus of your workout.


By activating the heat-dissipation mechanisms in the body, your body can cool efficiently and help prevent overheating early on, which is especially important during a demanding aerobic activity, such as running or bicycling in a race.
Here are the specifics of what happens to your body during a warm-up:


  • Blood temperature rises: The temperature of blood increases as it travels through the muscles. As blood temperature goes up, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.
  • Blood vessels dilate: This increases blood flow and puts less stress on the heart.1
  • Hormonal changes occur: Your body increases its production of various hormones, including cortisol and epinephrine, which are responsible for regulating energy production. During a warm-up, this balance of hormones makes more carbohydrates and fatty acids available for energy production.
  • Muscle temperature increases: Warm muscles both contract more forcefully and relax more quickly, reducing the risk of overstretching a muscle and causing injury.1 Your overall body temperature also increases, which improves muscle elasticity; this can enhance speed and strength.
  • Range of motion increases: This allows your large joints (such as your shoulders and knees) to reach their maximum movement potential.
  • You mentally prepare: The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, and reviewing skills and strategy. Positive imagery can also relax you and build concentration for a competition.

Workouts vary in terms of intensity and length, according to the type of exercise you do. It is recommended warming up for 5 to 10 minutes depending on the intensity of your exercise activity.

Workout at Home

7/1/2021

 
The simplest way to work out at home is to use your own body. There are a variety of effective body weight exercises that can help you build strength, endurance and burn calories. And by circuit training (going from one exercise to the next, without little or no rest), you keep your heart rate up, burn more calories and get the most out of your exercise time.

How to:
  1. Choose your workout — Cardio, strength training or a mixture of both
  2. Choose 10 different exercises — For cardio, focus on exercises with different levels of intensity. For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, pushups, and dips. Exercise ideas: Step by Step Cardio Exercises, Step by Step Bodyweight Exercises
  3. Choose the length of each exercise — Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps
  4. Get Ready — Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up
  5. The Workout — Do 1 circuit if you're a beginner or short on time. Do 2-5 circuits for a more intense workout

Sample Cardio Circuit Workout (No Equipment)
  • 1 min: March in place — Lift the knees high and swing the arms
  • 1 min: Jog in place, pushing the arms overhead
  • 1 min: High knees
  • 1 min: Slow, controlled Plyo-jacks
  • 1 min: Regular jumping jacks
  • 1 min: March in place
  • 1 min: Skaters
  • 1 min: Mountain climbers
  • 1 min: High knees
  • 1 min: March in place

Sample Strength Circuit Training (No equipment)
  • 1 min: March in place to warm up
  • Squats — 20 reps
  • Reverse lunges — 12 reps on each leg
  • Pushups (on the knees or toes) — 10-12 reps
  • Dips — 10-12 reps
  • Walking lunge with arms overhead — 10-12 reps
  • Lateral leg lifts
  • Planks
  • Glute bridge
  • Back extensions

Running Drills

7/1/2021

 

As a session in their own right or as a warm up to any of the above sessions, running drills are a good idea to introduce into any running training programme all year round, as they improve running efficiency and form, training the brain to adapt to good running technique so that this becomes automatic and you can get the most speed out of the minimum effort. If you look up running drills you will find lots of different ones to try and learn. The ideal is to pick ones that can be progressive and I personally prefer ones that mimic the running action as closely as possible. My own preferred set of drills is as follows:


  • Balance - balancing on one leg for 30 seconds. Progress to doing this in the running position (running arms and legs), then to turning your head from side to side, then to reciting days of the week/timetables at the same time.
  • Foot rolls - whilst walking across an area anywhere from 3m to 10m take small steps focusing on landing mid foot and rolling through to push off with your toes, avoid heal striking. Progress to doing this fast and faster.
  • Marching men/Stick Men - this is the perfect running action in slow motion, raising each knee to 90 degrees as you step forward slowly and carefully - focus on good angles for your feel and bent leg (90 degrees), straight back, neutral head position, looking forward with running arms.
  • Marching men/Stick Men + Heal raise - as above but after raising the knee, lift your heal off the floor as if you were about to push off with your toes; focus on engaging your glutes as you raise your heals. You can progress this to a skip once you have perfected the technique.
  • Jumps - feet hip width apart jump on the spot focusing on landing mid foot, dropping the heal (but not heal striking) to stretch the calves and rolling through the feet to push off with your toes for each jump.
  • Hops - as above, but try on one leg.

Stairs Session

7/1/2021

 
If you have a good, safe flight of stairs that you can run up and down this can be a great (if somewhat boring) exercise that mimics the action of running up and down hill. You can do some great sessions on the stairs as follows:
  • Jog slowly up focusing on good running form then run relaxed down
  • Jog slowly up focusing on good form then run relaxed down, but only touching every other step.
  • Run hard up the stairs focusing on driving the arms and jog relaxed down. You could try doing this ten times or 3 sets of 5, 6, 7 or 8.
  • Run hard up the stairs then hop and stick going down (ie pause on one leg on each step for a second).

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    Author

    Michael McGovern, Crusader Committee Member, Chairman of Irish Milers Club

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