Club Information
Interested in starting to run or are already running but want to improve? …
Great you have come to the right place!
Welcome to Crusaders ! ... Your part of the Cru now.
Crusaders Athletic Club, located in Irishtown Stadium, is one of Ireland’s premier athletics clubs.
Founded in 1942, the club has enjoyed a rich history in athletic development and success in its distinctive red and white colours.
We are one of the largest clubs in the country and our athletes regularly perform at major European and world events.
The ‘Cru’ caters to athletes in a variety of disciplines from juvenile to veteran, novice to elite level, and everything in between. The club welcomes members who wish to be active and train at a level appropriate to their fitness and ambition.
Since our conception in 1942 Crusaders mission and passion has been to aim to provide Athletes of all standards with the support necessary to enable them to achieve their potential in a safe and enjoyable learning environment. Crusaders AC will always provide coaching for all levels and all are welcome, whether you just want to keep fit or are an aspiring Olympian.
Great you have come to the right place!
Welcome to Crusaders ! ... Your part of the Cru now.
Crusaders Athletic Club, located in Irishtown Stadium, is one of Ireland’s premier athletics clubs.
Founded in 1942, the club has enjoyed a rich history in athletic development and success in its distinctive red and white colours.
We are one of the largest clubs in the country and our athletes regularly perform at major European and world events.
The ‘Cru’ caters to athletes in a variety of disciplines from juvenile to veteran, novice to elite level, and everything in between. The club welcomes members who wish to be active and train at a level appropriate to their fitness and ambition.
Since our conception in 1942 Crusaders mission and passion has been to aim to provide Athletes of all standards with the support necessary to enable them to achieve their potential in a safe and enjoyable learning environment. Crusaders AC will always provide coaching for all levels and all are welcome, whether you just want to keep fit or are an aspiring Olympian.
The senior section of the club is comprised of casual and competitive Crusaders. As well as recreational runners, there are developmental and elite athletes running in the red and white. The club enjoys regular success with numerous national champions and league titles to its credit. Members enjoy some of the best facilities, socials and events of any club and we are extremely proud of our success and heritage. We are proud to call our self's a Crusaders and now you can too!
Notably, Crusaders have produced a number of Olympians, the first being the legendary Ronnie Delaney who won 1,500m Gold at the Melbourne 1956 Olympics and Caroline O'Shea who represented Ireland at the 1984 Summer Olympics in the 800 Meters.
Crusaders has a rich and colorful history our name Crusaders really suits the club with our reforming instinct, whose adventurous spirit embodies zeal and enthusiasm. Find out more on the History of the club on out history page.
Club members can train and compete all year round with cross-country, road running, mountain running as well as indoor and outdoor track & field athletics. The club meet and train mainly in Irishtown stadium, but we also make good use of the parkland and Sandymount strand nearby.
Crusaders foster and encourage young athletes in an active and growing Junior section. (see Junior Cru for more details).
Notably, Crusaders have produced a number of Olympians, the first being the legendary Ronnie Delaney who won 1,500m Gold at the Melbourne 1956 Olympics and Caroline O'Shea who represented Ireland at the 1984 Summer Olympics in the 800 Meters.
Crusaders has a rich and colorful history our name Crusaders really suits the club with our reforming instinct, whose adventurous spirit embodies zeal and enthusiasm. Find out more on the History of the club on out history page.
Club members can train and compete all year round with cross-country, road running, mountain running as well as indoor and outdoor track & field athletics. The club meet and train mainly in Irishtown stadium, but we also make good use of the parkland and Sandymount strand nearby.
Crusaders foster and encourage young athletes in an active and growing Junior section. (see Junior Cru for more details).
Tuesdays training session takes place on the professional 400 meter 8 lane track at Irishtown Stadium.
The magnificent Irishtown Stadium with its modern facilities and 8 lane track is a great location for your training.
Located a stone's throw from the stadium is Sean Moore park, the nature reserve and the long beach front of Sandymount all of which provides our members with superb training options.
Crusaders also know how to have fun off the track. The club is a good way to meet other athletes and has an active social scene organising club evenings and table quizzes.
Keep up to date by following our Social Media and visiting our Website. A lot of information is posted on our Facebook Page and in the club Whatts app group. There are pacifistic Whatts App groups for different training and sections of the club.
The magnificent Irishtown Stadium with its modern facilities and 8 lane track is a great location for your training.
Located a stone's throw from the stadium is Sean Moore park, the nature reserve and the long beach front of Sandymount all of which provides our members with superb training options.
Crusaders also know how to have fun off the track. The club is a good way to meet other athletes and has an active social scene organising club evenings and table quizzes.
Keep up to date by following our Social Media and visiting our Website. A lot of information is posted on our Facebook Page and in the club Whatts app group. There are pacifistic Whatts App groups for different training and sections of the club.
Keep up with Club activities and events or contact the club with the following club accounts -
Check out our website at www.crusadersac.ie
Our Instagram page is at www.instagram.com/crusadersac/
Our Facebook page is at www.facebook.com/CruRunners/
Contact Email: [email protected]
Whatsapp - We have several Whatsapp groups please ask at the club to join the ones relevant to you.
Strava -
If you have a Strava account or you want to set one up, you can join our Strava groups below.
Join the club Strava group - HERE
Join the Fit 4 Life Strava group - HERE
Check out our website at www.crusadersac.ie
Our Instagram page is at www.instagram.com/crusadersac/
Our Facebook page is at www.facebook.com/CruRunners/
Contact Email: [email protected]
Whatsapp - We have several Whatsapp groups please ask at the club to join the ones relevant to you.
Strava -
If you have a Strava account or you want to set one up, you can join our Strava groups below.
Join the club Strava group - HERE
Join the Fit 4 Life Strava group - HERE
Adult Training Times:
Tuesday 6.30pm - 7.30pm - Interval Track Sessions - All groups - Irishtown Stadium
Thursday 6.30pm - 7.30pm - Tempo Grass Sessions - Sean Moore Park (next to Clanna Gael GAA Club), Sean Moore Road- Intermediate groups.
Various sessions announced on the day - Fit 4 Life group.
Saturday 10am - 11.30am - Interval Grass Sessions - Phoenix Park at the Magazine Fort, Dublin 2.
Tuesday 6.30pm - 7.30pm - Interval Track Sessions - All groups - Irishtown Stadium
Thursday 6.30pm - 7.30pm - Tempo Grass Sessions - Sean Moore Park (next to Clanna Gael GAA Club), Sean Moore Road- Intermediate groups.
Various sessions announced on the day - Fit 4 Life group.
Saturday 10am - 11.30am - Interval Grass Sessions - Phoenix Park at the Magazine Fort, Dublin 2.
Getting Started -
We operate 3 coached sessions each week on Tuesday, Thursday and Saturday. The best day to start is on a Tuesday as everyone trains together on the track. When you first come down our representative at the reception desk will ask you what standard you have so you can be placed in the correct group. If you’re a beginner, you will be in the Fit 4 Life group.
Thursday are group runs and are very sociable. Saturday session is in the Phoenix Park beside the magazine fort, after this session members retire to the visitor center in the park for Breakfast / Lunch.
If you want to meet people then Thursdays and Saturdays would be the most sociable sessions.
Your membership gives you access to the club house and its facilities. There are changing rooms, showers and Toilets available in the club house also you have access to the facilities in Irishtown stadium if required. You can access the Gym in Irishtown during training times and our indoor training facilities. There is a Kitchen and seating area available in the club house for your convenience.
There is ample parking onsite at Irishtown Stadium and it is free to members to park in the car park there. Note the times the car park closes at on the signage.
Our Coaches and Running specialists are all very well trained and have a wealth of knowledge on running. Please ask them if you have an questions or concerns regarding your training. They will only be to happy to assist. Also if you require an personal training plans, these can be provided to you after consultation with the coach.
As a member you are fully insured while training at the clubs sessions. Our track is very safe and floodlit at night or darker evenings.
We operate 3 coached sessions each week on Tuesday, Thursday and Saturday. The best day to start is on a Tuesday as everyone trains together on the track. When you first come down our representative at the reception desk will ask you what standard you have so you can be placed in the correct group. If you’re a beginner, you will be in the Fit 4 Life group.
Thursday are group runs and are very sociable. Saturday session is in the Phoenix Park beside the magazine fort, after this session members retire to the visitor center in the park for Breakfast / Lunch.
If you want to meet people then Thursdays and Saturdays would be the most sociable sessions.
Your membership gives you access to the club house and its facilities. There are changing rooms, showers and Toilets available in the club house also you have access to the facilities in Irishtown stadium if required. You can access the Gym in Irishtown during training times and our indoor training facilities. There is a Kitchen and seating area available in the club house for your convenience.
There is ample parking onsite at Irishtown Stadium and it is free to members to park in the car park there. Note the times the car park closes at on the signage.
Our Coaches and Running specialists are all very well trained and have a wealth of knowledge on running. Please ask them if you have an questions or concerns regarding your training. They will only be to happy to assist. Also if you require an personal training plans, these can be provided to you after consultation with the coach.
As a member you are fully insured while training at the clubs sessions. Our track is very safe and floodlit at night or darker evenings.
Communications
Newsletter
As a member you will receive a monthly subscription to our member-only newsletter. This will contain all the latest club news and information on upcoming events. You will receive emails from our club captains regarding upcoming races and whether or not you wish to participate on the club team for these races.
Occasionally you will receive emails from the Club Captains, informing you of up and coming races and if you would like to be on the Club team for these races.
You can unsubscribe from these emails (Newsletter and Captains emails) from the email unsubscribe button. We use a different system for emergency/ very important communications. These emails can be unsubscribed from but you will need to log into your account on Easy payment and edit your contact preferences. This Emergency system is used sparingly so we would encourage members to allow this communication.
Our Facebook page is update with all the latest club information and News, why not give it a like or follow us there - Facebook Page
For quick and convenient everyday messaging we operate several WhattsApp groups.
Please note that these are unofficial communications from the club and allow members to share their own messages with other members. To be added to the relevant WhattsApp group please speak to the coach at the training session.
If you have any questions you can contact the club at HERE or you can try our Q and A page HERE
Thank you for Joining Crusaders AC, we hope you enjoy your membership.
Newsletter
As a member you will receive a monthly subscription to our member-only newsletter. This will contain all the latest club news and information on upcoming events. You will receive emails from our club captains regarding upcoming races and whether or not you wish to participate on the club team for these races.
Occasionally you will receive emails from the Club Captains, informing you of up and coming races and if you would like to be on the Club team for these races.
You can unsubscribe from these emails (Newsletter and Captains emails) from the email unsubscribe button. We use a different system for emergency/ very important communications. These emails can be unsubscribed from but you will need to log into your account on Easy payment and edit your contact preferences. This Emergency system is used sparingly so we would encourage members to allow this communication.
Our Facebook page is update with all the latest club information and News, why not give it a like or follow us there - Facebook Page
For quick and convenient everyday messaging we operate several WhattsApp groups.
Please note that these are unofficial communications from the club and allow members to share their own messages with other members. To be added to the relevant WhattsApp group please speak to the coach at the training session.
If you have any questions you can contact the club at HERE or you can try our Q and A page HERE
Thank you for Joining Crusaders AC, we hope you enjoy your membership.
Socials
Events
Events
Another overlooked benefit from being in a running club is the social element; you can meet a wide variety of people at the club. You will run regularly with the same people and get to know them. You can build lasting friendships with your club mates that can last your lifetime. Your club mates can help a great deal, encouraging you especially when you meet hurdles in your running experience.
A running club is a great way to meet like-minded people and to form friendships. The club has an active social scene, with regular social events and outings organised by the club. There are also many social outings that members would organise, such as meals after a big race etc. There are regular trips abroad to take part and support races in other countries.
Members regularly meet up for their own social runs independent of the club, make sure you join the appropriate What’s app group if this interests you.
We try to organise Events every month. They range from Table Quizzes to Pizza Parties and your sure to have a good and memorable time, while meeting new people and making new friends!
We organise Social runs and different track events to change it up at training every now and again. These would include easy group runs and Relay races. We provide Tea and refreshments after the Social sessions and it's a great way to get to know other members.
A running club is a great way to meet like-minded people and to form friendships. The club has an active social scene, with regular social events and outings organised by the club. There are also many social outings that members would organise, such as meals after a big race etc. There are regular trips abroad to take part and support races in other countries.
Members regularly meet up for their own social runs independent of the club, make sure you join the appropriate What’s app group if this interests you.
We try to organise Events every month. They range from Table Quizzes to Pizza Parties and your sure to have a good and memorable time, while meeting new people and making new friends!
We organise Social runs and different track events to change it up at training every now and again. These would include easy group runs and Relay races. We provide Tea and refreshments after the Social sessions and it's a great way to get to know other members.
Links to help you learn more about the club-
More Information -
some general information about the club and training that might be useful to you.
In the club the different training groups are:
Beginners and novice runners this group is referred to as the Fit 4 Life group.
Intermediate runners this group is referred to as the Senior Group.
Elite runners, the ones that win all the medals are referred to as the Elites ( not very original).
People who are pacifically training for a Marathon are called the Marathon Group.
All groups train on the track on a Tuesday.
The last Tuesday of the month the Fit 4 Life group do a 3K time trial. If you can do this in under 13 minutes you will be asked if you want to move to the intermediate group.
A lot of our members especially Fit 4 Life group take part in Parkruns on Saturday mornings. The nearest and most likely to have a good number of members at it is the Poolbeg Parkrun. Normally members go out for breakfast after a park run depending on who is there.
The Saturday sessions are more challenging sessions but are great for improving your running. After the Saturday session the group goes for breakfast in the visitors center.
If you like to race, get to know the club Captains they pick the teams for various races and events. The members are very friendly and supportive of anyone who wants to take part in races, especially when they are representing the club.
Club Members are allowed to use the stadiums gym during training times. So 6pm - 8pm on Tuesdays and Thursdays and 10am - 12pm on Saturday.
The club is run by the management Committee but there are several sub committees that feed into it.
Sub Committees range from Communications to Socials.
We aim to run Socials every month, there is a annual dinner held each year but also several dinners are run for different events. If you take part in a pacific event you will be invited to the dinner for it. These are informal events.
If you need to fill a water bottle etc, there is a tap at the side of the stadium, to the right of the storage area.
If you want to store personal items during a session, there is lockers provided in the changing rooms but you will need your own lock. Locks are sold from the vending machine in the reception but they charge a premium for them.
- Crusaders AC has many talented and qualified Coaches, Meet the Coaches HERE
- Crusaders AC is run by our Committee, Meet our Committee HERE
- When you join Crusaders AC you agree to follow our Code of Conduct HERE
- Have any questions about the club try our FAQ section HERE
- Want some more information about training and sessions try our training section HERE
More Information -
some general information about the club and training that might be useful to you.
In the club the different training groups are:
Beginners and novice runners this group is referred to as the Fit 4 Life group.
Intermediate runners this group is referred to as the Senior Group.
Elite runners, the ones that win all the medals are referred to as the Elites ( not very original).
People who are pacifically training for a Marathon are called the Marathon Group.
All groups train on the track on a Tuesday.
The last Tuesday of the month the Fit 4 Life group do a 3K time trial. If you can do this in under 13 minutes you will be asked if you want to move to the intermediate group.
A lot of our members especially Fit 4 Life group take part in Parkruns on Saturday mornings. The nearest and most likely to have a good number of members at it is the Poolbeg Parkrun. Normally members go out for breakfast after a park run depending on who is there.
The Saturday sessions are more challenging sessions but are great for improving your running. After the Saturday session the group goes for breakfast in the visitors center.
If you like to race, get to know the club Captains they pick the teams for various races and events. The members are very friendly and supportive of anyone who wants to take part in races, especially when they are representing the club.
Club Members are allowed to use the stadiums gym during training times. So 6pm - 8pm on Tuesdays and Thursdays and 10am - 12pm on Saturday.
The club is run by the management Committee but there are several sub committees that feed into it.
Sub Committees range from Communications to Socials.
We aim to run Socials every month, there is a annual dinner held each year but also several dinners are run for different events. If you take part in a pacific event you will be invited to the dinner for it. These are informal events.
If you need to fill a water bottle etc, there is a tap at the side of the stadium, to the right of the storage area.
If you want to store personal items during a session, there is lockers provided in the changing rooms but you will need your own lock. Locks are sold from the vending machine in the reception but they charge a premium for them.
Club Gear
Apart from Club singlets that are available directly from the club all club gear is available from our club store.
The club store is ran by Jako and any club gear related questions should be directed towards them.
The club store has a large amount of merchandise for you to choose from and is all good quality items.
Show your support for the club while looking great with our club gear found HERE
Apart from Club singlets that are available directly from the club all club gear is available from our club store.
The club store is ran by Jako and any club gear related questions should be directed towards them.
The club store has a large amount of merchandise for you to choose from and is all good quality items.
Show your support for the club while looking great with our club gear found HERE
Types of Club Sessions
and what they are used for...
LONG SLOW RUNS - Establishes a base fitness
• Comfortable easy pace
• Take current longest run add 10%
• Monthly increments of 10%
• Run on grass if possible
• Helps endure harder training
Interval Training – Track Tuesday
• low- to high-intensity workouts interspersed with rest or relief periods.
• Push your limits
• Build up speed and endurance
Endurance Thursdays
• Sean Moore Park
• 1 mile warm up
• 3 x 8 mins/ 3 x 1 mile
• 1 mile cool down
• Endurance based
• Fit 4 Life – long runs and hill work – Endurance Based
Super Saturdays
• Phoenix Park- 10 o’clock at Magazine Fort - session begins at 10.25am
• 2.5k warm up
• 6-10k session broken down (sometimes Intervals and sometimes hill work)
• 2.5k mile cool down
• Endurance based
• Fit 4 Life – can do a park run or above
King of the Hills – Hill Session (Normally Thursday or Saturday)
• Run up the hill fast and then recover by jogging or walking down.
• Build strength
• Improve speed
• Build mental strength
Easy Days
• Between Session days
• Conversational Pace
• Recover from harder day
• Maintain mileage and fitness
and what they are used for...
LONG SLOW RUNS - Establishes a base fitness
• Comfortable easy pace
• Take current longest run add 10%
• Monthly increments of 10%
• Run on grass if possible
• Helps endure harder training
Interval Training – Track Tuesday
• low- to high-intensity workouts interspersed with rest or relief periods.
• Push your limits
• Build up speed and endurance
Endurance Thursdays
• Sean Moore Park
• 1 mile warm up
• 3 x 8 mins/ 3 x 1 mile
• 1 mile cool down
• Endurance based
• Fit 4 Life – long runs and hill work – Endurance Based
Super Saturdays
• Phoenix Park- 10 o’clock at Magazine Fort - session begins at 10.25am
• 2.5k warm up
• 6-10k session broken down (sometimes Intervals and sometimes hill work)
• 2.5k mile cool down
• Endurance based
• Fit 4 Life – can do a park run or above
King of the Hills – Hill Session (Normally Thursday or Saturday)
• Run up the hill fast and then recover by jogging or walking down.
• Build strength
• Improve speed
• Build mental strength
Easy Days
• Between Session days
• Conversational Pace
• Recover from harder day
• Maintain mileage and fitness
More About Training Sessions
Tuesdays
Tuesday are held on the track. According to your level of fitness and ability you will be placed in a group that suits your requirements. Each week the different groups have a different training session. The session begins with a group warm up on the grass on the inside of the track. At around 6.40pm the group will be assembled on the track for dynamic warm up. This is directed by one of the coaches. Following the warm up there is a short meeting to announce any upcoming events or important club news. This does not take more than 5 minutes.
The group then break off into there own sections and are given instructions on the session by the coach for their section.
The session commences with each group designated there own lanes. Each session is designed to last around 45 minutes. at the end of the session depending on your group there is a cool down and stretching session.
The whole process takes around an hour or so.
At the end of the session, some people stay on to do a longer cool down or some retire to the club house.
Tuesday are held on the track. According to your level of fitness and ability you will be placed in a group that suits your requirements. Each week the different groups have a different training session. The session begins with a group warm up on the grass on the inside of the track. At around 6.40pm the group will be assembled on the track for dynamic warm up. This is directed by one of the coaches. Following the warm up there is a short meeting to announce any upcoming events or important club news. This does not take more than 5 minutes.
The group then break off into there own sections and are given instructions on the session by the coach for their section.
The session commences with each group designated there own lanes. Each session is designed to last around 45 minutes. at the end of the session depending on your group there is a cool down and stretching session.
The whole process takes around an hour or so.
At the end of the session, some people stay on to do a longer cool down or some retire to the club house.
Thursdays
All groups meet at the entrance to the stadium at 6.30pm. The marathon group and senior group head off fairly on time but the Fit 4 Life group allow a few minutes for new people to arrive.
Every group has it's own pacific session plan but in general the Marathon group do a long run, the Senior group normally train is Sean Moore Park and do Mile repeats. The Fit 4 Life group do a long run or hill session, usually there might be some other aspect thrown into the run.
All groups meet at the entrance to the stadium at 6.30pm. The marathon group and senior group head off fairly on time but the Fit 4 Life group allow a few minutes for new people to arrive.
Every group has it's own pacific session plan but in general the Marathon group do a long run, the Senior group normally train is Sean Moore Park and do Mile repeats. The Fit 4 Life group do a long run or hill session, usually there might be some other aspect thrown into the run.
Saturday
Alot of the Fit 4 Life group like to take part in Parkruns, the local one is Poolbeg Park Run.
A park run is a 5K run in a local park. It is organized by Park Run Ireland and is free to run but requires you to register with them online before hand but you only need to register once. More info HERE
While several members help out with Park Runs the club has no affiliation with them.
After ParkRuns members go somewhere for Breakfast together, this is dependent on who is there on the day.
The Saturday Session held in the Phoenix Park meets up at 10 o’clock at Magazine Fort for a warm up.
The session begins at 10.25am. There is several groups that train at this and each one has there own training session.
Novice or beginners normally will do several laps of the football fields around 2.5K in length. Wile more intermediate runners will do laps on the hills. Marathon group do several laps of a more gradual hill.
After the session several members go to the visitor center for breakfast depending on the people who are there.
Running
Crusaders caters for all types of athletic disciplines but one of the major ones and what this section will focus on is running.
Running, It is a great aerobic activity which is good for your cardiovascular system and your general health it can help you to keep the body in good shape and burn calories every time you and be effective in keeping your weight at a reasonable level. Regular running will also help you build muscle strength which in turn can mean that you will have more energy and be able to cope with life more easily.
Running can also be an effective way to handle stress and things that once seemed a chore can be taken in your stride. You can also reduce the risk of illnesses such as blood pressure problems and diabetes.
By joining Crusaders you will have experienced coaches offering coaching and advice for you to begin and improve your running. The club has several levels of running standards, so you will be placed in a group that is best matched to your running ability. As you progress you may be like to more to a higher standard or/ and take part in completions. There is a great feeling when you represent the club in a race/ completion regardless of the outcome.
Our main training times are Tuesday evening, Thursday evening and Saturday morning. Each of the training sessions has its own goal and designed to give you the best training to improve your running and health.
There are many different disciplines with regarding running, these range from short distance to long distance. A short distance like 100 meters needs a lot of speed while longer distances like marathons (26.2 miles) need endurance. Perhaps you are great at a certain distance, our coaches will identify this and help you develop at that distance if you would like.
Running, It is a great aerobic activity which is good for your cardiovascular system and your general health it can help you to keep the body in good shape and burn calories every time you and be effective in keeping your weight at a reasonable level. Regular running will also help you build muscle strength which in turn can mean that you will have more energy and be able to cope with life more easily.
Running can also be an effective way to handle stress and things that once seemed a chore can be taken in your stride. You can also reduce the risk of illnesses such as blood pressure problems and diabetes.
By joining Crusaders you will have experienced coaches offering coaching and advice for you to begin and improve your running. The club has several levels of running standards, so you will be placed in a group that is best matched to your running ability. As you progress you may be like to more to a higher standard or/ and take part in completions. There is a great feeling when you represent the club in a race/ completion regardless of the outcome.
Our main training times are Tuesday evening, Thursday evening and Saturday morning. Each of the training sessions has its own goal and designed to give you the best training to improve your running and health.
There are many different disciplines with regarding running, these range from short distance to long distance. A short distance like 100 meters needs a lot of speed while longer distances like marathons (26.2 miles) need endurance. Perhaps you are great at a certain distance, our coaches will identify this and help you develop at that distance if you would like.
Running Information
General information on running and some tips and advice to get you started
Exercise
Regular exercise has been proven to:
· Reduce stress
· Ward off anxiety and feelings of depression
· Boost self-esteem
· Improve sleep
Exercise also has these added health benefits:
· It strengthens your heart.
· It increases energy levels.
· It lowers blood pressure.
· It improves muscle tone and strength.
· It strengthens and builds bones.
· It helps reduce body fat.
· It makes you look fit and healthy.
Regular exercise has been proven to:
· Reduce stress
· Ward off anxiety and feelings of depression
· Boost self-esteem
· Improve sleep
Exercise also has these added health benefits:
· It strengthens your heart.
· It increases energy levels.
· It lowers blood pressure.
· It improves muscle tone and strength.
· It strengthens and builds bones.
· It helps reduce body fat.
· It makes you look fit and healthy.
Should I Talk to my Doctor Before Exercising?
For most people, it is OK to start an exercise program without checking with a health care provider. However, if you have not exercised in a while, are over age 50, or have a medical condition such as diabetes or heart disease, contact your health care provider before starting an exercise program.
How Can I Decide What Types of Exercise to Do?
Before you begin an exercise program for depression, here are some questions you should consider:
· What physical activities do I enjoy?
· Do I prefer group or individual activities?
· What programs best fit my schedule?
Do I have physical conditions that limit my choice of exercise?
What goals do I have in mind? (For example: weight loss, strengthening muscles, improving flexibility, or mood enhancement)
What Should I Do if Exercise Is Painful?
Never ignore pain. You may cause stress and damage to your joints and muscles if you continue exercising through pain.
If you still feel pain a couple hours after exercising, you have probably overexerted yourself and need to decrease your activity level. If your pain persists or is severe, or if you suspect you have injured yourself, contact your doctor.
How many miles should you run in a week?
Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week.
What is the proper way to breathe when running?
Inhale for three steps, exhale for two, inhale for three steps, exhale for two. Finally, of course, try out your rhythmic breathing on a run—inhaling for three foot strikes and exhaling for two. A few key points: Inhale and exhale smoothly and continuously through both your nose and mouth at the same time.
How to Learn to Enjoy Running
Walk before you run. Many people, when they start running for the first time, aren't able to run more than a few minutes without stopping. ...
· Run slower than you think you need to. ...
· Take short, quick strides. ...
· Engineer the experience the way you like it. ...
· Train for a race.
How to Improve your Running
· Start with short running intervals. ...
· Don't start out running too fast. ...
· Your body needs time to recover. ...
· Run easy and take short steps. ...
· Choose the right surface. ...
· Don't get worked up about side aches. ...
· Take care of your body. ...
· Make sure to cross train
For most people, it is OK to start an exercise program without checking with a health care provider. However, if you have not exercised in a while, are over age 50, or have a medical condition such as diabetes or heart disease, contact your health care provider before starting an exercise program.
How Can I Decide What Types of Exercise to Do?
Before you begin an exercise program for depression, here are some questions you should consider:
· What physical activities do I enjoy?
· Do I prefer group or individual activities?
· What programs best fit my schedule?
Do I have physical conditions that limit my choice of exercise?
What goals do I have in mind? (For example: weight loss, strengthening muscles, improving flexibility, or mood enhancement)
What Should I Do if Exercise Is Painful?
Never ignore pain. You may cause stress and damage to your joints and muscles if you continue exercising through pain.
If you still feel pain a couple hours after exercising, you have probably overexerted yourself and need to decrease your activity level. If your pain persists or is severe, or if you suspect you have injured yourself, contact your doctor.
How many miles should you run in a week?
Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week.
What is the proper way to breathe when running?
Inhale for three steps, exhale for two, inhale for three steps, exhale for two. Finally, of course, try out your rhythmic breathing on a run—inhaling for three foot strikes and exhaling for two. A few key points: Inhale and exhale smoothly and continuously through both your nose and mouth at the same time.
How to Learn to Enjoy Running
Walk before you run. Many people, when they start running for the first time, aren't able to run more than a few minutes without stopping. ...
· Run slower than you think you need to. ...
· Take short, quick strides. ...
· Engineer the experience the way you like it. ...
· Train for a race.
How to Improve your Running
· Start with short running intervals. ...
· Don't start out running too fast. ...
· Your body needs time to recover. ...
· Run easy and take short steps. ...
· Choose the right surface. ...
· Don't get worked up about side aches. ...
· Take care of your body. ...
· Make sure to cross train
Energy Systems for Running
Cardiovascular System
Body is a system. Like all systems it can be run efficiently Or inefficiently.
Through training and looking after our bodies We can increase it’s performance.
While the whole body is important. Its engine is the Cardiovascular System
This is the process of taking in Oxygen and distributing it around the body.
Lungs take in the Oxygen (fuel) and the blood carries it around the body. The Heart pumps the blood around the body. Improving the fitness of any or all of these We increase your Running ability.
VO2 max
VO2 max, also known as maximal oxygen uptake, is the measurement of the maximum amount of oxygen a person can utilize during intense exercise.
It is a common measurement used to establish the aerobic endurance of an athlete prior to or during the course of training.
Use the Graph below to see where your VO2 max lies.
Find your VO2 max –
https://runsmartproject.com/calculator/
Body is a system. Like all systems it can be run efficiently Or inefficiently.
Through training and looking after our bodies We can increase it’s performance.
While the whole body is important. Its engine is the Cardiovascular System
This is the process of taking in Oxygen and distributing it around the body.
Lungs take in the Oxygen (fuel) and the blood carries it around the body. The Heart pumps the blood around the body. Improving the fitness of any or all of these We increase your Running ability.
VO2 max
VO2 max, also known as maximal oxygen uptake, is the measurement of the maximum amount of oxygen a person can utilize during intense exercise.
It is a common measurement used to establish the aerobic endurance of an athlete prior to or during the course of training.
Use the Graph below to see where your VO2 max lies.
Find your VO2 max –
https://runsmartproject.com/calculator/
Heart Rate and Pulse
Strong Heart… Less beats to supply enough Fuel. Goal of training is to lower your resting heart rate.
Heart Rate Heart Rate can be used for training. Your heart rate is your pulse.
What Is Your Pulse?
Your pulse is your heart rate, or the number of times your heart beats in one minute. Heart rates vary from person to person. Your pulse is lower when you’re at rest and higher when you exercise.
Knowing how to take your pulse can help you evaluate your exercise program. If you are taking heart medications, recording your pulse daily and reporting the results to your doctor can help him see if your treatment is working.
How Do I Take My Pulse?
Place the tips of your index and middle finger on the palm side of your other wrist, below the base of the thumb. Or place the tips of your index and middle finger on your lower neck, on either side of your windpipe.
Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around until you feel the pulsing.
Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (or pulse) per minute.
What Is a Normal Pulse?
A normal resting heart rate is usually 60-100 beats per minute. Your number may vary. Children tend to have higher resting heart rates than adults.
What Is Maximum Heart Rate?
The maximum heart rate is, on average, the highest your pulse can get. To calculate your predicted maximum heart rate, use this formula:
220 - Your Age = Predicted Maximum Heart Rate
For example, a 40-year-old's predicted maximum heart rate is about 180 beats per minute.
Below 150 = Easy Pace
Between 150 and 160 = Tempo Pace
Between 160 and 175 = Race Pace
Over 180 = Hard effort
75% = easy
80% medium
90% = fast
You gain the most benefits when you exercise in your ''target heart rate zone.'' Usually, this is when your exercise heart rate (pulse) is 60%-80% of your maximum heart rate. In some cases, your doctor may decrease your target heart rate zone to begin with 50%.
Heart Rate Heart Rate can be used for training. Your heart rate is your pulse.
What Is Your Pulse?
Your pulse is your heart rate, or the number of times your heart beats in one minute. Heart rates vary from person to person. Your pulse is lower when you’re at rest and higher when you exercise.
Knowing how to take your pulse can help you evaluate your exercise program. If you are taking heart medications, recording your pulse daily and reporting the results to your doctor can help him see if your treatment is working.
How Do I Take My Pulse?
Place the tips of your index and middle finger on the palm side of your other wrist, below the base of the thumb. Or place the tips of your index and middle finger on your lower neck, on either side of your windpipe.
Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around until you feel the pulsing.
Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (or pulse) per minute.
What Is a Normal Pulse?
A normal resting heart rate is usually 60-100 beats per minute. Your number may vary. Children tend to have higher resting heart rates than adults.
What Is Maximum Heart Rate?
The maximum heart rate is, on average, the highest your pulse can get. To calculate your predicted maximum heart rate, use this formula:
220 - Your Age = Predicted Maximum Heart Rate
For example, a 40-year-old's predicted maximum heart rate is about 180 beats per minute.
Below 150 = Easy Pace
Between 150 and 160 = Tempo Pace
Between 160 and 175 = Race Pace
Over 180 = Hard effort
75% = easy
80% medium
90% = fast
You gain the most benefits when you exercise in your ''target heart rate zone.'' Usually, this is when your exercise heart rate (pulse) is 60%-80% of your maximum heart rate. In some cases, your doctor may decrease your target heart rate zone to begin with 50%.
Resting Heart Rate chart
To get more accurate heath rate after your run take a short break and do 600 meters strong run then take your heart rate and this should be close to your max heart rate.
Lactic acid
Lactic acid build up occurs when there's not enough oxygen in the muscles to break down glucose and glycogen. This is called anaerobic metabolism
When too much Lactic Acid builds up it will force you to slow down or even stop.
Correct training will help you recover faster and deal with Lactic Acid better.
Lactic acid build up occurs when there's not enough oxygen in the muscles to break down glucose and glycogen. This is called anaerobic metabolism
When too much Lactic Acid builds up it will force you to slow down or even stop.
Correct training will help you recover faster and deal with Lactic Acid better.
Types of Running/ Training and what they are useful for...
Speed work
What exactly does the term speed work mean? Although some coaches and runners use it to describe a run done at faster than an easy pace, I prefer to distinguish it from marathon pace (aerobic threshold) and lactate/anaerobic threshold runs (runs done at a moderately hard effort—such as 3-mile tempo runs), which serve a different physiological purpose.
Speed work refers to a type of running workout in which you are running for certain intervals near, at, or even faster than your VO2max pace. Your VO2max is a measure of how much oxygen your body can use; most runners will hit their VO2max pace around their 5K to 3K (2-mile) pace.
How exactly do speed intervals make you faster? During speed training, you maximally activate your slow-twitch muscles and intermediate muscle fibers, which increases your aerobic capacity. Your aerobic capacity is essential to running any distance, whether it’s a mile or a marathon.
Speed work also increases your production of myoglobin, which is a protein found in your muscles. Myoglobin transports oxygen to the mitochondria in your muscles, which in turn produce ATP to give your muscles energy. So, as you increase your myoglobin, you improve your body’s ability to quickly transport oxygen to the muscles for energy, making you able to run faster. Speed work is uniquely beneficial in this aspect, as research indicates that high-intensity running is the best way to develop myoglobin.
Finally, speed work will help you adapt your body to store more glycogen. This is one of the reasons half and full marathoners should not neglect interval runs, since glycogen storage is essential to long distance running. Glycogen is the form in which your muscles store carbohydrates for easy energy conversion. The larger these stores, the longer you can keep running before hitting the wall. Speed work rapidly depletes your glycogen stores, thus sending signals to your muscles that they need to adapt to store more carbs for energy on future runs.
Even marathoners need to do speed work because speed work develops your fast-twitch muscles. While these muscles are dominantly used in shorter, faster races such as the 5K, when your slow-twitch muscles fatigue during a marathon your body will recruit your fast-twitch muscles. Training your fast-twitch muscles improves your running economy and your ability to keep running when you get tired—both very important for any race distance.
Runners focusing on the 5K through 10K should include one quality speed workout at their race pace or faster per week. The closer you get to the race, the harder your speed workouts will become.
Fartlek is a type of speed work that we do in the club. Runners take turn to lead the group at a short 30 meter sprint before returning to a slower pace.
What exactly does the term speed work mean? Although some coaches and runners use it to describe a run done at faster than an easy pace, I prefer to distinguish it from marathon pace (aerobic threshold) and lactate/anaerobic threshold runs (runs done at a moderately hard effort—such as 3-mile tempo runs), which serve a different physiological purpose.
Speed work refers to a type of running workout in which you are running for certain intervals near, at, or even faster than your VO2max pace. Your VO2max is a measure of how much oxygen your body can use; most runners will hit their VO2max pace around their 5K to 3K (2-mile) pace.
How exactly do speed intervals make you faster? During speed training, you maximally activate your slow-twitch muscles and intermediate muscle fibers, which increases your aerobic capacity. Your aerobic capacity is essential to running any distance, whether it’s a mile or a marathon.
Speed work also increases your production of myoglobin, which is a protein found in your muscles. Myoglobin transports oxygen to the mitochondria in your muscles, which in turn produce ATP to give your muscles energy. So, as you increase your myoglobin, you improve your body’s ability to quickly transport oxygen to the muscles for energy, making you able to run faster. Speed work is uniquely beneficial in this aspect, as research indicates that high-intensity running is the best way to develop myoglobin.
Finally, speed work will help you adapt your body to store more glycogen. This is one of the reasons half and full marathoners should not neglect interval runs, since glycogen storage is essential to long distance running. Glycogen is the form in which your muscles store carbohydrates for easy energy conversion. The larger these stores, the longer you can keep running before hitting the wall. Speed work rapidly depletes your glycogen stores, thus sending signals to your muscles that they need to adapt to store more carbs for energy on future runs.
Even marathoners need to do speed work because speed work develops your fast-twitch muscles. While these muscles are dominantly used in shorter, faster races such as the 5K, when your slow-twitch muscles fatigue during a marathon your body will recruit your fast-twitch muscles. Training your fast-twitch muscles improves your running economy and your ability to keep running when you get tired—both very important for any race distance.
Runners focusing on the 5K through 10K should include one quality speed workout at their race pace or faster per week. The closer you get to the race, the harder your speed workouts will become.
Fartlek is a type of speed work that we do in the club. Runners take turn to lead the group at a short 30 meter sprint before returning to a slower pace.
Other factors for Running
Strength and conditioning
Strength and Conditioning has two primary goals.
The first is to improve athletic performance, which usually means improving athletes’ mobility, stability, strength, endurance, power, speed, agility and performance.
The second primary goal is to reduce athletic injuries. To that end, conditioning is often design regimens to strengthen body parts that are prone to injury in a particular sport.
Strength and Conditioning has two primary goals.
The first is to improve athletic performance, which usually means improving athletes’ mobility, stability, strength, endurance, power, speed, agility and performance.
The second primary goal is to reduce athletic injuries. To that end, conditioning is often design regimens to strengthen body parts that are prone to injury in a particular sport.
Hydration
Water makes up two thirds of our body. It is vital we drink enough fluid to maintain a healthy balance. Many people get dehydrated by not drinking enough fluid or by losing fluids and not replacing them.
Anyone can become dehydrated, but some groups are particularly at risk. These include:
babies and infants – they have a low body weight and are sensitive to even small amounts of fluid loss
older people – they may be less aware that they are becoming dehydrated and need to keep drinking fluids
people with a long-term health condition – such as diabetes or alcoholism
athletes – they can lose a large amount of body fluid through sweat when exercising for long periods
Good hydration is important for all age groups and is something for everyone to consider
Nutrition
There is lots of advice with diets this is what will give you a direct result quickly but you should seek your own dietary requirements in general.
Beetroot – helps open the blood vessels and allows more blood to flow.
Caffeine – Drink Caffeine before a race, it will speed up your heart rate and make blood pump faster around the body.
Drink Milk after training. The vitamins and protein in milk are great to help with recovery.
Running Tips
• Correct shoes
• Run on Grass
• Keep a Diary – Strava can be used
• Small increments - 10% increase per month
• Recovery Days
• Recovery Weeks every 4th Week
• Stay hydrated – helps to prevent muscles from cramping and replenishes the fluids the body uses during workouts.
• Breathing – Proper breathing techniques help to deliver more oxygen to your muscles, slowing down the production of lactic acid and helping to release any build up.
• Be consistent.
• Proper warm up and cool down.
• Track progress with time trials.
• Have a Goal
Long run should be around 30% of overall running for the week. 30 miles per week would be a 10-mile-long run for example.
Rule for how long to run each week – run twice the distance you are training for at an easy pace.
After Training- 3 R’s
• REFUEL- Glycogen Stores with Carbs, Low GI
• REPAIR- Muscle Damage with Protein- Dairy, eggs, nuts, lean meat/Tofu
• Rehydrate- Water
• Correct shoes
• Run on Grass
• Keep a Diary – Strava can be used
• Small increments - 10% increase per month
• Recovery Days
• Recovery Weeks every 4th Week
• Stay hydrated – helps to prevent muscles from cramping and replenishes the fluids the body uses during workouts.
• Breathing – Proper breathing techniques help to deliver more oxygen to your muscles, slowing down the production of lactic acid and helping to release any build up.
• Be consistent.
• Proper warm up and cool down.
• Track progress with time trials.
• Have a Goal
Long run should be around 30% of overall running for the week. 30 miles per week would be a 10-mile-long run for example.
Rule for how long to run each week – run twice the distance you are training for at an easy pace.
After Training- 3 R’s
• REFUEL- Glycogen Stores with Carbs, Low GI
• REPAIR- Muscle Damage with Protein- Dairy, eggs, nuts, lean meat/Tofu
• Rehydrate- Water
Running plans
Running Log to record your running
| Running Planner |
Useful Downloadable Documents and Links
Circuit Training
Click HERE for circuit training workout.
Mobility Program
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Nutritional Information
AI's guide to Nutrition is found HERE
Injury PreventionClick HERE for injury prevention tips.
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Treadmill Information
The below documents contain helpful information on treadmill running.
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