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52 WEEK
WALK OR RUN
TRAINING DIARY
TOP TIPS FOR GETTING
STARTED
HOW TO CHOOSE
THE RIGHT SHOE
FOR WALKING OR
RUNNING
FIT4LIFE
CLUB
DIRECTORY
TOP TIPS FOR
GETTING
STARTED
HOW TO
CHOOSE
THE RIGHT
SHOE
FOR YOU
UNDATED - START ANY TIME!

C
CM
MY
CY
CMY
K
A Journey of Self-Discovery
Frank Greally
The Ishka Fit4Life Training Diary has been it, whatever we do will be done badly or not
designed to be your constant running at all.
companion for the next 12 months. There
The 24 hours we’re given each day shrink to
are plenty of pages to log notes on your daily
a good deal less when we lack the endurance
training and expert advice, too, on training
and stamina to actually use them. Running
and choosing the right running or walking
develops that energy. It can make the end of
shoe, as well as advice on stretching and
your work the beginning of your day.”
injury prevention.
Whether you are a beginner or a more
Irish Runner writer Lindie Naughton
seasoned runner, this Ishka Fit4Life Training
contributes training schedules for runners,
Diary can become a useful tool for you. You
while Get Ireland Walking’s Jason King has
will marvel in several months time, when you
contributed walking schedules and tips. They
look back at all the training you have carefully
are highly recommended for beginners.
logged in your diary – as well as some notes
Athletic Ireland’s Fit4Life Group leaders on races you have completed. You may just
have found that walking provides an ideal want to enjoy your training runs and never be
foundation for anyone coming to running for tempted into signing up for mass-participation
the first time or returning after a long layoff. running events, but whatever moves you as a
runner is also sure to give you a deep sense of
The great American running guru, the late
satisfaction – the feelgood factor that running
Doctor George Sheehan, wrote about running
delivers.
as: “A place for self-discovery - play elevated
to an intimate encounter with the self, and, as There can be great satisfaction in looking back
such, occupying unchallenged high ground in over the pages of a well-kept training diary
our journey through life.” that charts your progress. I will leave the last
words on this page to the late Noel Carroll,
Dr Sheehan was a fount of knowledge on
Ireland’s first and still our best running guru.
everything to do with running and he nailed
Noel wrote: “Running is the classic road to
it well when he wrote: “What most runners
self-awareness and self-reliance. The runner
have in their daily run is a very special place
learns that personal commitment, sacrifice
for mental and spiritual life. But it comes with
and determination are the only means to
easy running, at a pace that frees the mind to
self-betterment. Runners only get promoted
create and the spirit to soar.
through self-conquest.”
“To play the game of life well, there are some
essentials: Energy is one. Physical energy is Enjoy your running.
necessary for whatever we do daily. Without Frank Greally- email:[email protected]
52-Week Training Diary 1

Get Walking!
Not ready to run? Try walking as an introduction to lifelong fitness,
says Jason King of Get Ireland Walking
Walking regularly may act as a gateway for some people to more strenuous forms of physical
The benefits of regular fitness walking

Muscles, bones and joints Heart and lungs
Normal walking strengthens the muscles of When you walk aerobically you give your heart,
the legs. Fitness walking techniques (such as lungs and blood vessels a good workout and
stridewalking, powerwalking and nordic walk- you train these vital organs to work harder and
ing) involve greater use of the upper body and
tone legs, arms, shoulders, stomach, hips and
disease and high blood pressure.
also improve the density of the bones to which
Stress
of osteoporosis. Many aspects of modern-day living bring stress,
tension, anxiety and depression. Walkers report
Weight management and fat burn
Weight management is a balance between
taking in energy (in the form of food) and
you walk, your body burns fat as fuel -when you Energy
walk aerobically you burn more more fat than
walking normally.
2 52-Week Training Diary

Practical Tips
Check Up!
If you have a health problem or
are worried about any aspect
of your health, check with
your doctor for advice before
undertaking the programme.
Commit Yourself!
Start by planning your first week
-jot down when you are going
to get in some walks. Take it
week-by-week after that. Tell
t, family members, workmates
or friends that you plan to do
d the programme and enlist their
support to keep you going. Better
still, get someone to do the
challenge with you.
Prepare Your Gear!

s, Select a pair of sturdy, comfortable
rt shoes and some suitable clothing
from your wardrobe! Use layers
of light, loose clothing that can be
removed as you warm up. Use
windproof/waterproof gear to
protect against the elements. If
you need to buy new shoes -look
for proper walking shoes (see
Gearing Up).
Be Seen!
Wear bright clothes, reflective
armbands, or a high-visibility vest.
Take Time!
If you’re not too fit be sure to start
slowly and build up gradually. The
programmes outlined each week
are designed to do this in a
progressive way.
Water Up!
Drink water before, during, and
after your walks.
Walking Plan A
Making daily walking a part of your life. If this plan progresses too fast for Fo
you don’t worry, you can follow the plan for the same week a number of ac
times until you feel ready to progress. Remember every step you take is a o
step towards a healthier you. a
Week 1-2 3-4 5-6 7-8 9-10 11-12 W
Aim to walk 10-15 mins 2 x 10-15 2 x 15 mins 2 x 15 mins 30 mins

a little more Aim to do mins Try to walk You are still Aim for a 30
than usual as at least one Add another for 15 min- aiming for minute walk
part of your walk of 10 walk of 10- utes twice two 15 min- each day. Do
usual daily minutes, 15 minutes, a day every ute walks your best to
routine. three days a two or three day this every day. include brisk
Mon - Try walk to week. Time days a week. week. Try walk walking
Fri the local yourself and Perhaps do You could briskly on at into this 30
shop instead try not to one in the do one on least one of minutes.
of driving stop for 10 morning and your lunch them.
M
and take the minutes. one in the break and
stairs instead evening. one in the
evening.
Sat/ Go for a walk 20-25 mins 25-30 mins 30 mins 30-45 mins 45-60 mins
Sun to visit a Try a slightly Do at least Try walk Try a longer Now you
friend or use longer walk one walk of briskly for walk of
a nearby park in pleasant 25 to 30 min- 30 minutes up to 45 healthy
for a walk. streets, a utes in nice on your minutes, walker,
park or in surround- weekend one day a enjoy your
nature. ings. Do walk. week. new found
your best to Look for a freedom
include brisk pleasant by walking
walking. area to do further from
this walk, home.
relax and
enjoy.

Walking Plan B
r For those who are already walkers or achieve moderate amounts of physical
activity. This plan is designed to help you use walking as your primary form
of exercise and to get fit. This plan is also suited to those who wish to lose
and maintain weight loss. Find a friend to do this walking plan with you!
Week 1-2 3-4 5-6 7-8 9-10 11-12
30 mins 35 mins 40 mins 37 mins 37 mins 47 mins

Walk for 30 Walk for 10 Walk for 10 Walk for 10 Walk for 10 Walk for 10
minutes each minutes at minutes at minutes at minutes at minutes at
o day of the a moderate a moder- a moderate a moderate a moderate
week. pace to ate pace pace to pace to pace to
k warm up. to warm warm up. warm up. warm up.
Add 5 min- up. Add 10 Add 10 Add 10 Add 15
utes of brisk minutes of a minutes of a minutes of a minutes of a
walking, brisk pace, brisk pace, brisk pace, brisk pace,
followed by followed by followed by followed by followed by
Mon - 10 minutes 5 minutes 2 minutes 2 minutes 2 minutes
Fri of steady of a steady of a steady of a steady of a steady
paced pace. Com- pace. Com- pace. Com- pace. Com-
walking. plete this plete this plete this plete this
Complete 10 minutes 10 minutes 10 minutes 15 minutes
this 5 minute brisk pace brisk pace brisk pace brisk pace
brisk walking and 5 min- again and again and again and
followed by utes steady
5 minutes walking 5 minutes 5 minutes 5 minutes
moderate again. walking walking walking
pace again. steady steady steady
again. again. again.
60 mins 60 mins 60 mins 60 mins 60 mins Have you

Try a longer Try get in a Ask a friend Do your heard of
walk on one 60 minute or family best to get walking parkrun?
day of the walk on one member to into nature locations for Find a friend
Sat/ week. Walk in day of the join you for for your your 60 min- to join you
Sun pleasant sur- week. Walk a 60 minute 60 minute ute walk. A at parkrun.
roundings so in a nice walk. Walking walk, one change of Don’t worry,
you can relax location and and talking day a week. scenery can you can
and enjoy the let it be your makes time Take time to be as good walk at
walk. reward. relax. as a break. these events

Get in
Shape! It
lo
d
Good posture is a key element of fitness FINDING A ex
WALKING Ge
walking because:
GROUP
Do
Walking in a group can an
less energy expenditure - and fewer calories burned! By contrast,
really help you to get
you work harder every step you take and burn 10-15% more calories Fo
than with a forward lean. Ar
walking group in your area
check out our ‘Supports th
Near You’ page. Is
ankles, knees, hips and lower back. Good posture relieves a lot of ro
this pressure. You could also keep an
Is
eye on your local papers
1. heads up! slowly raise your head so that you are focusing into the
horizon and your chin is parallel with the ground. As you do, you will Do
for details of any walking th
groups nearby. Social
your step and impact to your ankle, knee and hip joints.
media sites are also worth
2. shoulders up, back and down!
checking out. W
down!).
at
as before. te
6
6 52-Week Training Diary 52-Week Training Diary
Finding walks
It can be fun and an adventure
looking for walks as you get to Slí na Slainte routes? Check out www.irishheart.
discover places you never knew ie to see if there is one in your area. They are
existed. easy to follow and mostly have signs at 1km
intervals.
Generally you are looking for walks that are
Why not check out www.irishtrails.ie to see
if any walks are listed near you. Walks on this
Do you know somebody in the area who walks
and knows the locality? Perhaps they can give
For those living in a rural area

Are there quiet local roads and lanes around through Easy and Moderate.
ea
that could be used?
For those living in an urban area
Is there a public forest nearby with signposted
routes where you could walk?
local streets?
Is there a river or canal in the vicinity where you
What about the local housing estates? Are
Do you have a local sports club or GAA pitch in between them you could use to link them up?
the area which you could walk around? If it is
Is there a park in the area with a network of
paths inside where you could make a walk?
h
Why not check out the Get Ireland Walking Jason King
Get Ireland Walking | Mountaineering
Ireland
Irish Sport HQ
at or contact the
team on 01-6251109. Blanchardstown, Dublin 15, Ireland
Diary 52-Week Training Diary 7

Choosing a Walking Shoe
Heel Counter The heel counter of the shoe should
comfortably cup the back of your heel. Make sure
Toe box The toe box is the part of the shoe that
surrounds your toes. It’s important that this ANATOMY OF
part of the shoe allows your toes to move and
bend freely. However, too much space can cause
A WALKING SHOE
Outsole The part of your shoes that makes

contact with the ground. Make sure that there
are grooves or channels. These will help provide TONGUE
COLLAR
Sh
falling.
Midsole Arguably the most important part of LA
the shoe; the area between the upper part of
the shoe and the outsole. Choose shoes with
midsoles made from a material material that
cushions and minimises impact.
Insole The soles of your feet should feel well-

cushioned. It’s crucial that your insoles shape well
is to absorb the impact that your foot has on the

shoe.
In the Shop..
Wear the socks you’ll we
ar when
you walk.
Ask the salesperson to me
asure
both your feet. Most of us
have
one foot bigger than the
other.
Buy for the bigger foot.
The salesperson should ask
about
your walking
HEEL COUNTER
MIDSOLE
TREA

Breathability
Make sure to get a shoe that has a breathable

Foot size can change dep membrane and also always wear breathable
ending on socks when you’re walking. Shoes that trap the
the time of day and temper
ature. moisture in can cause painful blistering and
Even after short periods
of vigorous general discomfort.
walking your feet can ten
d to swell
and require a half to full
size larger
fit.
Always select a walking sho
e slightly
Trying on Shoes
‘larger ’ than your norma
l size. Try shoes on at the end of the day. Everyone’s
ankles and feet swell at least some over the
Shoe featured: Skechers GoWalk
LACING SYSTEM Bring a pair of your own socks. To get a true
with whatever kind of sock you usually wear,

whether that means high, low, thick, or thin
socks.
BREATHABLE Measure your feet.
UPPER shopping, you should measure your feet. The
TOE BOX Either measure your feet yourself with the shoe
sizer that’s in the store or have a friend, family
feet while standing up. If one foot is larger than
well.
Do the wiggle test. When you put a pair of

shoes on, wiggle your toes and see if you have
enough space in them. You should have at least
longest toe and the front wall of the toe box. If

you don’t, try going up a size.
Walk around the shop in the shoes. Once

you’ve found shoes that feel comfortable and
OUTSOLE
OLE them.
TREAD GROOVE

Getting Started
You can lay the base for a
lifelong running habit by
following these simple training
programmes, writes Lindie
Naughton
THE GOOD NEWS is that a brisk

walk, three times a week, is
enough to get you started on a
basic fitness programme that
will then take you to the starting
line of a 10K race in 16 weeks.
This programme is based on the
principle that you need to get fit
to train and that’s why the first 10
weeks are based on a combination
of walking and running / jogging.

Phase 1
YOUR PATH TO FITNESS

Your first priority is to get fit to train. This can be Try to live your life as a good animal: get plenty
as simple as taking a half hour stroll at least three of good food, drink lots of fluids, get a full night’s
times a week. Get used to being on your feet for sleep and use that body whenever you can. In
that length of time; then try to walk a bit faster. If the following schedule, start by walking fast and
you can walk for half an hour and still feel ready then in week three attempt to run and walk; in
for more, you’re ready to get started on the other words, run for maybe two minutes, then
training schedule outlined here. walk for two minutes until your 15 minutes are
up. Try then to run for longer stretches with
Fit4Life and Meet and Train groups will also have shorter walking breaks until you can run for the
beginners’ groups that will start by running or entire 15 minutes. One trick to help you keep
walking hard for maybe 10 minutes, then taking running is to aim for something- maybe a tree in
a short break to stretch and then trying another the distance or a particular car or shop.
five or 10 minutes. Joining your local group has a
lot of advantages. The group leader will be able Remember, it’s never as hard as it seems. By now
to assess your level of fitness pretty quickly and you should be able to run and walk for half an
will fit you in with others at much the same level. hour. If you keep running without stopping you
are able to train seriously.
Even if you feel completely unfit and haven’t
done much more than walk to the shop for years,
don’t worry. You can do it; it just takes a bit of
will and organisation. Don’t forget that getting “ You can do it; it just
fit is not just about training regularly; it’s also takes a bit of will and
an attitude of mind. Every bit counts, so why
not leave the car at home, walk the children to
organisation.”
school one morning a week, go for a swim or pull
that rusty old bike from the garage and use it.

Phase 2
UP AND RUNNING
The schedule rightmay appear too gradual to
some, but the idea is to give you a taste for
running which will last a lifetime. Too much
too soon and you will quickly become mentally
as well as physically tired. If at any stage you
do feel tired, take a few days off or repeat a
week. Make allowances for illness, family crisis,
holidays, overtime or other extra stresses in
your life. Flexibility in training is very important.
If a late night has left you exhausted, don’t make
matters worse by heading off on an extra-long
run. Take a walk instead or do nothing. If at any “Make allowances for illness,
stage you suffer from breathlessness, dizziness
or pains in your chest, stop running and see your family crisis, holidays,
doctor immediately. overtime or other extra
stresses in your life.”
Phase 3
GETTING RACE FIT
By now, with a number of half-hour runs under
your belt, you can be reasonably confident
of finishing any 10K race. You will manage
an extra mile or two on the day without too
much bother. But why leave it to chance? The
six week schedule below is based on covering
twice the 10K (6.2 miles) distance in a week.
In other words, it aims for a weekly mileage
of 12 to 14 miles. Depending on your age and
state of fitness, it should give you a 10K time of
between 50 and 70 minutes. Your aim in your
first race is simply to finish. Don’t think about
time; just enjoy the experience. Running a race Not so long ago, the idea
of ‘days
over a shorter distance a few weeks earlier will off ’ was anathema to ‘se
rious’
help dispel start line nerves and get you used runners and coaches. No
w,
to the crowds and the atmosphere. If you’re however, we know that res
t is
aiming for the VHI Women’s Mini Marathon, a vital part of any trainin
g or
why not sign on for the series of build-up fitness regime. Research
shows
races organised by Meet and Train and Fit4Life that runners need 48-72
hours to
groups. recover from a hard run

Vary Your Training
Even if you’re not particularly ambitious about
your running, varying your training is good for the
body and the mind. It helps ward off staleness.
Here are some simple ways of adding variety to
your routine:
SPEED SESSIONS
Head for the local football pitches and start with a
10- minute jog and some stretches, and then run
three sides of the pitch at a faster pace than usual.
Jog or walk the fourth side and then set off again.
Start off by doing this four times, gradually bringing
it up to six times. Then cool down with another
10-minute jog. This is a short session that would
easily fit into a lunch break.
‘LAMP POST’ SESSIONS

On the road, why not try a ‘lamp post’ session?
After your 10-minute jog to warm up, speed up for
the distance between two lamp posts. Then jog for
a similar distance. Next time, try three lamp posts
and after that four and then six, before coming back
down the ‘pyramid’. This is a very adaptable session
and as you get fitter, you can reduce your jog times
or add more lamp posts.
HILLS
Find a hill that’s not too steep. Run up the hill for
45 seconds. Note where you ended up, and after
walking back to the start, repeat, trying to reach the
same spot. This is a highly adaptable session: you
can do your repetitions up steps or you can extend
your time to a minute or even two minutes. Be
warned: this kind of hill training is not for novices.
FARTLEK & TEMPO RUNS

Fartlek is the Swedish word for ‘speed play’. This
essentially involves speeding it up for a minute or
so. Next time maybe sprint for 100m. After that
try running hard for three minutes. If you run in a
group, each member can lead for one of the fast
bits. Tempo runs are also a good idea. On these, you
warm up for a mile, then increase the pace for the
next two, allowing yourself a cooldown mile at the
end.

13
Couch to 5K
Training Plan
Team Carrie Marathon Runners
was established in 2010 by
DAVID CARRIE to help friends
and neighbours in and around
Dunleer with dreams of
completing a marathon. The
former international designed a unique training
programme for all levels of ability.
This thriving community group has grown year
on year – and has raised hundreds of thousands
for charity
David provides simple and precise training
schedules that will help you get the best out of
yourself over shorter distances
This ‘Couch to 5K’ plan is a simple one for those
starting out from the most elementary base.
Start off slowly No matter how keen you are to

get going, take it steady
You will never regret giving yourself a nice,
gradual introduction to running. If you’re unused
to exercise, it’s all too easy to overstress your get plenty of rest between runs. That way,
body and risk injury and loss of motivation. Take your body can make the adaptations that
the long view, prepare properly and build your bring improved strength and speed. Exercise
training gradually. Keep it fun and before you shouldn’t make you lose sleep or appetite.
know it you’ll start to reap the rich benefits! Although not every ache and pain should make
Walk and run Don’t think of walking as a you stop, be cautious and patient – and if in
compromise or defeat; it’s a vital part of the doubt, take time out
beginner’s regime. Do what works for you; Concoct a plan As with anything that takes
combine walking and running in alternate bursts, time, running can be difficult to fit into your
or on alternate days. Gradually increase the busy schedule, so a little planning goes a long
proportion of running until you are comfortable way. Luckily, the time you give to running
running all the way. Even then, don’t lose sight of should be more than made up in the extra
the value of walking as a supplementary exercise, energy, physical and mental, that results – so
especially if injury or illness makes running think of it all as an investment in personal
difficult or inadvisable efficiency
Listen to the body Be attentive to any signs you Let the people around you know that you’re
are overdoing it or flirting with injury a runner, and use their encouragement as
Running shouldn’t usually hurt. Be sure to motivation.

Week 1 Week 8
Monday: Walk 10 MIns Tuesday: Walk 1 Min Jog 3 Mins Repeat x4
Weds: Walk 10 Mins Thursday: Walk 1 Min Jog 3 Mins Repeat x5
Friday: Walk 10 mins Sat: Walk 1 Min Jog 5 Mins Repeat x2
Week 2 Week 9
Monday: Walk 10 Mins Tues: Walk 1 Min Jog 4 Mins Repeat x4
Weds: Walk 10 Mins Thursday: Walk 1 Min Jog 4 Mins Repeat x5
Friday: Walk 15 Mins Sunday: Walk 1 Min: Jog 2k: Walk 1 Min:
Jog 1k
Week 3
Monday: Brisk Walk 15 Mins Week 10
Weds: 1 Mile Pace Walk Track Monday: Walk 1 Min Jog 5 Mins Repeat x4
Sunday: Brisk Walk 20 Mins Weds: Walk 1 Min Jog 5 Mins Repeat x5.
Thurs: Happy St Patricks Day
Week 4 Sat: Walk 1 Min: Jog 2k: Walk 30 secs: Jog 1k
Tuesday: Walk 3 Mins Jog 30 Seconds
Repeat x4 Week 11
Thursday: Walk 3 Mins Jog 30 Seconds Monday: Walk 1 Min Jog 5 Mins Repeat x5
Repeat x4 Weds: Pace Mile Jog
Saturday: Walk 3 Mins Jog 45 Seconds Saturday: Warm-up Jog 3k Cool Down
Repeat x4
Week 12
Week 5 Tuesday: Walk 1 Min Jog 8 Mins Repeat x2
Monday: Walk 2 Mins Jog 1 Minute Repeat x4 Thursday: Warm: up: Jog 10 Mins: Walk 1
Weds: Walk 2 Mins Jog 1 Minute Repeat x5 Min: Jog 10 Mins
Saturday: Walk 2 Mins Jog 1 Minute Repeat Sunday: Warm up: Jog 4k: Cool Down
x6
Week 13
Week 6 Tuesday: Warm up: Jog 10 Mins: Walk 1 Min:
Tuesday: Walk 2 Mins Jog 1 Minute 30 Secs Jog 10 Mins
Repeat x4 Thursday: Warm up Jog 15 Mins Cool Down
Thursday: Walk 2 Mins Jog 1 Minute 30 Secs Sunday: 5K Race
Repeat x5
Saturday: Walk 1 Min Jog 1 Minute 30 Secs
Repeat x4
Relax-Smile and
Week 7
Monday: Walk 1 Min Jog 2 Mins Repeat x5
Enjoy a Fantastic
Weds: 1 Mile Pace/Walk/Jog
Friday: Walk 1 Min Jog 2 Mins Repeat x5
Day!

10runners 1
stretches for
Muscle Stretched
Posterior Deltoid
2
Bring the arm to be stretched

horizontally across your body.
Active Hamstrings Use your opposite elbow to
Stretch hold in position as shown.
You should feel a comfortable
Lying on back as shown. stretch along the back of your Il
Hip and knee bent to a 90 shoulder. Hold the stretch for F
degree angle. Grasp the lower 30-45 seconds and repeat.
thigh. Slowly straighten the Li
knee keeping the 90 degree a
angle at the hip. Hold for 2 o
seconds and repeat 10 times su
per leg. u
th
p
fo
3
Muscles Stretched:
Gluteals
Lying on your back, cross the leg
to be stretched over your
opposite knee as pictured.
Grasping the back of the knee to
bring your ankle towards your
face. Keep your head, shoulders
and trunk relaxed and flat on the
floor. You should feel a gentle
stretch in your gluteals. Hold for
30-45 seconds and repeat
7
6
16 10 52-Week Training Diary
4
s
Muscle Stretched
or Triceps
Reach overhead with the arm

to be stretched. Fully bend the
elbow as if you were trying to
reach your shoulder blade. With
the opposite hand apply
pressure to pull the elbow
backward behind your ear. Hold
30-45 seconds and repeat.
5
Iliotibial Band
Foam rolling
Lie on side with foam roll

as shown. Cross top leg
over lower leg for
support. Slowly roll from
upper portion of outer
thigh, to knee; apply
pressure on tender spots
for 30 seconds.
6
Muscles Stretched:
Hamstrings
From a kneeling postion -

extend the leg to be stretched
in front of the body as shown.
Keeping the knee straight,
slowly reach forward,
attempting to touch the toes,
until you feel a comfortable
stretch at the back of your
thigh. Hold for 30-45 seconds
and repeat.
52-Week Training Diary 11 17

10runners
Muscles Stretched:
Quadriceps
stretches for
7
Standing on opposite leg and holding
onto an object/training partner for
Mu
Pso
Assu
balance. Bend the knee to be stretched the
as much as possible - Use your arm to and
pull further towards your buttock as ove
shown. You should feel a comfortable spin
stretch on the front of the thigh. Make forw
sure you keep your abdominals tight You
throughout the stretch and do not allow fron
your low back to arch. Hold for 30-45 Hold
seconds and repeat.
Muscles Stretched:
8
Gastrocnemius
Take a long stance as shown at roughly
arms distance from a wall, chair or
training partner. Ensure that both feet
are facing forward and not rotated.
Slowly move your hips forward keeping
your torso in line with the back leg, the
back knee straight and heel of the back Mus
foot firmly on the floor. You should feel Sole
a comfortable stretch in the calf of your Stand
back leg. Hold for 30-45 seconds and comf
repeat. inche
for b
back
You s
of yo
seco

THE IRISH SOCIETY
s
OF CHARTERED
or PHYSIOTHERAPISTS
The Irish Society of Chartered Physio-
therapists (ISCP) is the professional
representative body in the Republic of Ireland
for over 3,000 Chartered Physiotherapists and
is the sole Irish body recognised by the World
Confederation for Physical Therapy
(WCPT).
Muscles Stretched:
Psoas & Rectus femoris
9
The CPSEM is the clinical interest group of
Assume a half kneeling position as shown with
the ISCP that is directly involved in Sports
the knee of the leg to be stretched on the floor
and the arm on the side to be stretched raised medicine. Our members are especially
overhead. Tighten the abdominals to keep the interested in the prevention and rehabilitation
spine in a neutral position and bring the hips of sports injuries and work with athletes of all
forward. Do not allow your back to hyper extend. levels. As all of our members are Chartered
You should feel a comfortable stretch along the you can be sure that your physiotherapist has
front of your lower abdomen and upper thigh
the high level of education, knowledge and
Hold for 30-45 seconds and repeat..
experience needed to give quality and
effective treatments.
Our members can help you:

• Choose the right sports activities
for you
• Prescribe exercises to strengthen
your weak areas
• Plan your exercise routine
• Manage your sporting injury
If you have any injury concerns it is important to

stop your exercise activity and seek advice. The
sooner you get your injury checked out, the
Muscle Stretched
10 sooner your Chartered Physiotherapist will be
able to help you return to training.
Soleus
Standing with feet shoulder width apart take a
comfortable step forward [approximately 12-15 More information on Physiotherapy can be
inches]. Using a wall, chair or training partner found at www.iscp.ie, or by contacting the
for balance, slowly sink your weight onto your ISCP at 01 402 2148.
back leg, bending the knee as you do so.
You should feel a comfortable stretch in the calf Your local Chartered Physiotherapist working
of your back leg. Hold the stretch for 30-45
in Sport can be found in the Golden Pages or
seconds and repeat.
online at www.iscp.ie

Avoiding Injuries
Most injuries can be avoided unstable. A week off will usually clear up the
by taking some basic problem, but you must work hard to build
up the muscles around the knee. The easiest
precautions, writes Lindie way of doing this is by simply clenching the
Naughton thigh muscles as you stand for a count of five
Runners love talking about their injuries, as often as you can. Sitting on the ground,
however trivial. When you start running it’s with the legs straight out in front of you,
almost inevitable that some small niggle will lifting the offending leg up and then holding
have you rushing for the icepack. The trick for a count of five is another good way of
is to know when one of those ‘niggles’ is helping to strengthen the entire knee area.
serious. As you become experienced, you will
know if you’re running into trouble. Shin splints
If you run a lot on the roads, you may suffer
At that point it’s worth taking a few days off. from shin splints – a burning feeling on the
If you don’t, you’re liable to miss a couple of front of the legs. At their worst, shin splints
weeks later on. Head for the swimming pool, can develop into stress fractures; in other
take out that bike, go to the gym, walk, but words, at least three months off running. So
don’t run. With a little luck, the niggle will don’t get them in the first place. Run on grass
simply go away. Running too much, too fast, and in well cushioned-shoes. To help ward off
too soon, causes most injuries. Those who the problem, practise walking on your heels
build up their mileage carefully should suffer backwards, keeping your toes in the air.
no such setbacks.
Calf muscle and Achilles tendon Stretching

One problem that often arises with beginners Stretching is one way to help prevent injury.
is stiff calf muscles. If you wear high-heeled A weekly visit to the gym or an aerobics
shoes, you’re a very likely candidate for a class helps build overall suppleness and
calf injury, and your Achilles tendon, the strength training is also well worth trying. It
large tendon that joins the leg and the heel, is important to change your shoes regularly.
is also at risk. That’s why it is so important to If the soles are any way worn down, or the
stretch out your calf muscles every day. You uppers look distorted, throw them out. A
can then strengthen the area by rising on to year is too long for a pair of running shoes,
your toes one foot at a time, holding that especially if you run on the roads. Try to
position for a count of five and then lowering change your shoes every four to six months.
about 10 times. It’s even better if you can do If you find a pair of shoes that suits you, buy
this exercise on a step. two pairs and alternate them.
Runner’s knee Cramps, stitches and blisters

Another common problem is runner’s knee. Less serious problems encountered by
You’ll know you have this if you find going runners include cramps, stitches and blisters.
up and down stairs is agony and feels as if Cramps, attributed to a lack of vital salts in
something is grating inside the knee joint. the body, usually occur in hot weather and
Runner’s knee is caused when the kneecap is can be very painful. Get someone to help you

stretch out the offending part of your body. A dose of vitamin C when you feel a cold
For example, if it’s your calf muscle, lie down coming on can sometimes prevent it getting
and get them to lift your leg and get them to any more serious. But generally, once a cold
force it to strengthen by pushing your foot sets in, you’ll be stuck with it for about a
at the toes in the direction of your body. week. Rest is the only cure and indeed is
Cramps can usually be avoided by drinking often the best preventative.
plenty and eating lots of fruit in warm
weather. If you have any injury niggles take an early
Stitches are a spasm of the diaphragm course of action and make an appointment
caused by faulty breathing and posture. If with your local Chartered Physiotherapist
you feel a stitch coming on, concentrate on – The fully qualified professional who can
breathing in and out in a relaxed manner, provide the necessary treatment. More
counting to eight each time. If that doesn’t information on Physiotherapy can be found
work, stick your fingers into the area of the at www.iscp.ie, or by contacting the ISCP at
stitch, lean over and blow hard. Repeating 01 402 2148.
this a couple of times usually works. If it
doesn’t, you may have to stop running for a
while until the stitch goes away.
Warm weather and sweaty feet are the
perfect recipe for blisters. If you suffer from
blisters, try putting petroleum jelly on your
feet.
Colds
Some people survive their entire careers
without getting injured. But few escape the
ravages of the aptly named common cold.
When you start running, you’ll be putting
added stress on your body, so don’t be
surprised if you pick up a bug. If you do get
a cold, you probably will want to continue
running and it probably won’t do you any
harm. But if the cold is in any way bronchial,
stay indoors, wrap up warm and drink plenty
of fluids.
“Running too much, too

fast, too soon, causes most
injuries. Those who build up
their mileage carefully should
suffer no such setbacks.”

Listen
to Your
Heart
THE UBIQUITOUS HEART MONITOR
CAN BE THE KEY TO A SOPHISTICATED,
PERSONALISED TRAINING
PROGRAMME, SAYS JOE WARNE
Heart rate monitoring can be a relatively cheap So how can we use this
and painless way to assess your training on a
day-to-day basis. Heart rate monitors typically information in training?
use a chest strap system that can easily measure As I have already mentioned, the most popular use
how easy or hard your heart is working. This for a heart rate monitor is to make sure that easy
information is typically used to make sure runs are not taken too hard, as this pushes the
athletes don’t run too fast during the recovery body into unmanageable intensities that delay or
runs in training, as this increases the chance hinder recovery. However, using your heart rate
of overtraining or injury, but you can use your monitor to define zones for all of your training can
heart rate monitor for a lot more than that. bring you to a whole new level of training that is
First, let’s look at why heart rate is such a good specific to YOUR body.
indicator for monitoring exercise. As you increase Ideally, scientists have suggested, our training
your activity level, the working muscles demand should be balanced in a 80/5/15% ratio. That’s
more oxygen and fuels. This results in the heart 80% easy recovery running or aerobic develop-
beating harder (to increase the volume of blood ment; 5% in your ‘tempo’ zone, holding moder-
output), and faster (to increase the amount ate running speeds for extended periods of time;
of times blood is pumped out). The heart can and about 15% as high intensity intervals or work
only beat harder to a very limited extent, which close to your race pace. Many coaches and train-
means that as the demand for blood distribution ing philosophies attempt to change these pro-
around the body increases, the best tactic is for portions in some way or another (for example,
heart rate to increase. This means that heart the Arthur Lydiard training theory would reduce
rate is a great way to monitor the intensity of the high intensity work with more ‘tempo’- like
exercise, or how hard YOUR body is working. efforts), but this is a good place to start.
Scientists have found that heart rate increases at If we then break these training intensities into
the same rate as VO2, or the volume of oxygen zones, we end up with four regions; the 80% easy
being inhaled, and also in correlation with the running or aerobic development can be divided
amount of blood lactate that we produce (which into 1)very easy active recovery, and 2) aerobic
is one of the most accurate ways of looking at development running over long distances. We
training intensity). then have 3) our ‘tempo’ zone, and 4) the lower
limit for high intensity interval workouts.

“Heart rate is a great way to monitor the intensity
of exercise, or how hard YOUR body is working.”
Zone 1: And so you will have a maximal value, it might
Active recovery running be worth repeating this test more than once
and seeing if your max heart rate changes at all,
Zone 2: since heart rate can fluctuate day to day and be
Normal run pace a few beats off. All that is left to do is determine
your training zones, and to do this you need to
Zone 3:
work out your resting heart rate too. This is best
Tempo done first thing in the morning when you are
Zone 4: not yet out of bed, and is typically between 40
and 70 beats per minute.
Interval training
So how do we work out our individual training
zones? The first (and hard) part is to determine And there you have it; a personalised training
your maximal heart rate. Often people do this by plan that is specific to your own fitness and
subtracting their age from 220, but this method ability. Remember to re-test your zones every
is very loose and can often be as much as 10-15 8-10 weeks, as these will vary with changes
beats away from the actual max heart rate. in fitness. Also remember that heart rate will
To be really accurate you would need to use a change slightly from day to day, so don’t get
clinical stress test supervised by a cardiologist or too caught up in small differences, or in trying
physiologist. This isn’t always possible, so there to be too precise. This also applies during
are several solutions (note – if you are unused workouts, since fatigue will cause a heart rate
‘drift’, so be prepared to see it vary from time
to high intensity exercise or have any concerns,
to time.
please see your physician before attempting any
max testing on your own);
Find a treadmill – after a good warm CALCULATING YOUR ZONES:
up of 15 mins, start at a moderate
(MAXIMAL HEART RATE – RESTING HEART RATE) X ZONE
pace and gradually increase the incline
(eg 0.60 FOR ZONE 1) + RESTING HEART RATE].
of the treadmill until you just can’t
run anymore. This should ideally take SO FOR EXAMPLE
between 8 and 12 minutes. Note your 175 – 42 = 133, 133 X 0.60 = 80,
heart rate maximum during the test 80 + 42 = 122 BEATS PER MIN (ZONE 1)
when you are about to stop. ZONE 1: 60 TO 70 %; ACTIVE RECOVERY RUNNING; VERY
Use a steep hill; longer than 2 minutes. COMFORTABLE EFFORT
After a good warm-up, complete five ZONE 2: 70 TO 80 %; NORMAL RUN PACE; COMFORTABLE
intervals running up the hill. The first ENOUGH TO HOLD A CONVERSATION
should be a pace you could hold for 20 ZONE 3: 81 TO 93%; TEMPO PACE; COMFORTABLY HARD EFFORT,
minutes or more, the second slightly BROKEN CONVERSATION POSSIBLE
faster, and so on. The last should be an
all-out effort. Keep any eye on your heart ZONE 4: 94 TO 100%; INTERVAL PACE; HARD EFFORT, NO
CONVERSATION, BUT THE PACE CAN BE HELD FOR A MAXIMAL 3 OR
rate and you will get a good idea of your
5KM EFFORT.
max on the last repetition.

COREVALUES
Leg strength and running economy depend intimately on the state of the
torso, which is something no runner should forget, writes JEN FEIGHERY
While toned abs may not be the aim for most pelvis, hips and lower back work together more
runners, focusing on core strength is of utmost smoothly, improving overall running economy.
importance and results in many benefits. Core strength significantly improves balance,
By core, we mean the lower back and abdominal helping the body recover quickly from impact
area, where around 30 separate muscles join the with uneven surfaces.
back, hips and stomach. Toward the end of a long run, fatigue is
The goal is to build a running core that allows inevitable, and it is then that the body slows
muscles and joints to work at optimum level down and opens up to potential injury. Lumbago
and in tandem. A strong core improves running is a common complaint with runners during the
posture and speed. What many runners fail latter half of marathons; building up the core
to realise is that limb strength is intimately maintains posture and staves off discomfort.
connected to torso strength. Your arms and legs Remember, as with all things connected to
stem from your core. running, the key is to build up slowly. Set aside
A stable torso is key for every distance runner time for regular core strengthening. Here are five
because it keeps you upright as you tire. It allows exercises to set you on your way.
MOUNTAIN CLIMBER SUPERMAN WITH KNEE TUCK
1. Kneel on all fours, knees under hips, hands

beneath shoulders. Maintain small inward curve
in lower back, keep both hips facing the ground.
2. Extend right leg out behind body, kneeling on
1. Get in the push-up position with arms directly left leg.
under shoulders. Contract abs. Pull right knee 3. Slowly raise right heel up to buttock height,
toward right arm. keeping right toes pointed to the ground. Slowly
2. Extend right leg back to the starting position raise left arm out in front, keeping bicep close
and bring left leg toward your left arm. Feet to your ear. Once balanced, bring left elbow to
touch the ground only at the starting position. meet right knee. Push back to starting position.
3. Do three sets of 20. 4. Do three sets of 15, left and right.

FRONT PLANK WITH LEG LIFT SIDE PLANK
1. Lie on stomach with arms bent, palms and

forearms on the ground, fingers pointed
forward, legs extended, and toes tucked under. 1. Lie on your side, in a straight line from head
2. Work back and abs by contracting core to foot, resting on a forearm with the elbow
muscles and slowly lifting your entire torso off directly under the shoulder. With abdominals
the floor, keeping palms, forearms, and toes on gently contracted, lift your hips off the floor,
the ground. Avoid arching lower back, hiking maintaining the line.
hips upward, or shrugging shoulders. 2. To advance the move (which is optional), raise
3. Slowly raise one foot off the ground, one leg to hip height and hold. It's important to
maintaining a straight body, and hold. Change keep your hips square and your neck in line with
feet after 10 seconds your spine.
4. Hold ten seconds with right leg raised, ten 3. Hold each side for 30 to 45 seconds and do
seconds with left foot raised, and ten seconds four sets, two left and two right.
with both feet on the ground.
BOAT POSE WITH TOE TAPS
1. Sit with knees bent and together, feet slightly off a V shape with your body). Once balanced, flex your
the floor. Reach your arms forward and shift your feet pointing away from you. Tap the ground with
weight onto your sit bones. Draw your abs in tight your right foot, keeping the left in the air. Return to
and lift your chest. the starting position and change foot.
2. Straighten the legs as much as you can (forming 3. Do three sets of 10 taps.

Watch how you diet!
Freda Molamphy debunks the Why diets don’t work
value of dieting and offers a
few basic rules for effective ✖ They are focused on reducing weight
rather than reducing bodyfat gradually.
fat-loss
Imagine having to race or train carrying ✖ They strip off vital muscle, which is the
major component that burns fat in the first
a 101b weight. This is what runners with place. The less muscle you have, the harder
excessive body fat have to do. it is for the body to burn fat for energy.
Bodyfat for elite male athletes ranges from
four to eight percent of bodyweight, while
✖ They take off weight too quickly,
thereby inducing a defensive, fat-preserving
that of elite females ranges from eight to response in the body.
fifteen percent. The bottom line is that
the more bodyfat you can pare off while
maintaining muscle and general good
✖ Some diets are designed to partially
dehydrate the body in order to achieve
health, the better your performance. quick results. The smallest percentage of
dehydration is bad for health and athletic
Severe dieting to lose weight and bodyfat performance.
can, however, do more harm than good.
Many endurance runners who restrict ✖ Diets stimulate the body to
accumulate fat once the diet stops.
food intake can have low levels of protein,
vitamins A and B, iron, zinc, calcium and
magnesium. Women are more likely to ✖ The ideal weight-
reduction plan would
restrict calorie intake in an effort to lose
lower bodyfat only while
weight.
retaining muscle and
body water.
“The bottom line is

that the more bodyfat
you can pare off while
maintaining muscle
and general good
health, the better your
performance.”

4
Eat mainly complex carbohydrates.
1
Six rules for effective fat-loss
Every time you eat simple sugars,
Lose no more than eight ounces of fat especially sugared drinks, blood sugar
per week.Your body will always try to rises and causes a burst of insulin
hold on to its fat and will react to any into the bloodstream. The liver then
attempt at losing fat too quickly by has to balance this insulin level by converting
slowing down metabolism, increasing any excess into fats. The exception to this is
fat-storage and increasing appetite. Lowering during and directly after intensive training or
fat levels little by little allows the body to adjust competition. So, in order to keep your insulin
2
to small changes without negative reactions. production stable, eat complex carbohydrates,
which are digested more slowly. Examples are
Get bodyfat levels measured every cereals, wholemeal bread, pasta, brown rice,
5
two to three months to ensure jacket potatoes, fresh fruit and vegetables.
you are losing fat and not valuable
muscle. Regular weight-training will Eat more fibre. It helps to regulate
3
help maintain muscle strength. insulin by slowing down the digestion
of sugars and fats. 30-50 grams of
Avoid saturated fats. Too much fibre per day encourages the body
carbohydrates or proteins actually to use food for energy rather than
promote glycogen storage in the convert it to fat. High-fibre cereals, porridge,
muscles and increase the use of wholemeal bread, dried fruit, peas, beans and
protein or sugar for fuel. But when lentils, fresh fruit and vegetables are all fibre
6
excessive saturated fats are eaten, they are rich.
simply layered onto hips, thighs and stomach as
fat without undergoing any metabolic changes. Eat essential fatty acids daily. These
These types of fat include meat fats, full-fat types of fat are essential for overall
dairy products, salamis and cured meats, good health and are found in oily fish
commercially made cakes, biscuits and such as salmon, mackerel, herrings
pastries. and sardines. Olive oil and flax-seed
oils are also good sources.
Up to 45 percent of weigh
t loss
in athletes who severely
restrict
calorie intake is a result of
the
body literally cannibalising
its
own muscle tissue. The les
s
muscle you have the har
der it is
to lose fat.

Choosing the Shoe for You
A good pair of specialised running shoes is
the one truly essential piece of kit involved
in the sport – the only thing between you
and the road, in more ways than one. There
are significant differences between one pair
of feet and another, not only in size and
shape, but also in the way they operate. ANATOMY OF
The most important area of difference A SHOE
between one running action and another is
in the action known as pronation. Pronation
is actually the normal rolling movement of TONGUE
the foot from the outside of the heel as it COLLAR
strikes the ground to the ball of the foot as
the heel lifts and your body moves forward.
That motion is central to the absorption of ACHILLES
shock, and when, in some runners, it is over- PROTECTOR
emphasised or under-emphasised, it can
lead to a range of injuries, particularly in
the lower leg and knee.
Detecting any tendency to over-pronate
or under-pronate is crucial to choosing
the right shoe.
In the Shop..
Wear the socks you’ll we
ar when
you run.
Ask the salesperson to me
asure
both your feet. Most of us
have
one foot bigger than the
other. Buy
for the bigger foot.
The salesperson should ask
about
your running
HEEL COUNTER
DNA AMP
MIDSOLE
Check your feet with
the wet footprint test
Foot size can change dep NORMAL FOOT

ending on
the time of day and tem Take a look at the shape your wet
perature.
Even after short periods
of running
foot leaves on a wooden floor. The
your feet can tend to sw
ell and normal foot shows heel and forefoot
require a half to full size connected by a broad band to the ball
larger fit.
Always select a running sho of your foot.
e slightly
‘larger ’ than your norma Needs: Flexibility, cushioning and
l size.
support – perhaps combination-lasted
shoes.
FLAT FOOT
Because this foot has a low arch with
Shoe featured: Brooks Levitate
almost the entire sole in contact with
the ground, the owner will likely tend
LACING SYSTEM to over-pronate. Injuries often related
to this will occur around the ankle or
ORTHOLITE knee.
SOCKLINER A flat foot may require extra support
and sometimes a motion control
SYNTHETIC category shoe may be required.
TPU UPPER BREATHABLE Motion control shoes generally are
AIR MESH firmer, stiffer and feel more rigid.
TOE BOX Needs: Good support, stability –
perhaps even straight-lasted.
HIGH ARCH
Little or no connecting strip
between heel and forefoot
shows in the print. The high
arch usually shows a good
structure and ankle support
and therefore requires little or
no support under the arch. Neutral
shoes can sometimes be lighter, more
flexible and slightly curved.
Needs: Flexible shoes, good
cushioning-perhaps slip-lasted shoes
RUBBER or flexible combination shoes.
FLEXIBILITY OUTSOLE
GROOVE
A reasonable level of physical fitness is something we all desire.
One of the most natural and effective ways to achieve this
is through walking and running. Athletics Ireland has
developed a programme called Ishka Fit4Life which is
aimed at people who would like to run and walk on a regular
basis. Ishka Fit4Life programme is organised by
athletic clubs throughout the country and it is open to people
of all ages fitness, levels and abilities. The following clubs
currently participate in the Ishka Fit4Life programme…
30 For More Information on Fit4Life

Fit4Life Clubs
County Club Name Contact Name Email Tel
Carlow SLOT P L Curran [email protected] 0868163473
Carlow St. Abbans A.C Patrick Kelly [email protected] 0599143357
Carlow Ballon Rathoe Ray Curran [email protected] 0864668111
Cavan Shercock A.C Brian O’Reilly [email protected] 0857806025
Cork Ballincollig A.C Eamonn O’Ceallaigh [email protected] 0877833067
Cork Bandon A.C Finbarr Harrington [email protected] 0879074390
Cork Eagle A.C John Quigley [email protected] 0876261178
Cork Ballineen Fit4Fun, Clonakilty Liam Bradfield [email protected] 0872615645
Cork Clonakilty Road Runners Mark Hilliard [email protected] 0866082569
Cork Tracton Athletic Club Nancy Horan [email protected] 0868275616
Cork Galtee Runners Richard O’Meara [email protected] 0868743549
Cork Bantry A.C Rose Uí Shuilleabháin [email protected] 0872963213
Cork Ballintotis John Cashman [email protected]
Cork Togher A.C Claire Dunne [email protected]
Cork Duhallow A.C John Sexton [email protected] 0863409744
Cork Courceys A.C Julie Cochrane [email protected] 0868759337
Cork North Cork A.C Diarmuid O’Sullivan [email protected] 0879640872
Cork St.Finbarrs A.C Marion Lyons [email protected] 0871229055
Cork Donoughmore A.C John Morrisey [email protected] 0863021020
Cork Liscarroll A.C Tim Fitzpatrick [email protected] 0876888591
Donegal Inishowen A.C Johanne Mc Colgan johannemccolgan@ gmail.com 0877962024
Donegal Lifford A.C Brendan O’Donnell [email protected] 0860489377
Donegal Finn Valley A.C Mary Martin [email protected] 0876698715
Donegal Tir Chonaill AC (Donegal) Kevin McGlynn [email protected]
Donegal Tir Chonaill AC (Bundoran) Paddy Donoghue [email protected] 0872376389
Donegal Sliabh Liag Breege O’Gara [email protected] 0872851948
Dublin Fingallions A.C Dolores Evans [email protected] 0860736664
Dublin Donore Harriers David Wogan 0851314629
Dublin Raheny Shamrocks A.C Pat Hooper [email protected] 0868158052
Dublin Lusk A.C Seamus Flynn [email protected] 0868519306
Dublin Portmarnock A.C Siobhan Flanagan [email protected] 0866049004
Dublin Crusaders A.C James O’Neill [email protected] 0872888015
Dublin Clonliffe Harriers A.C Jean Carr [email protected] 0833147440
Galway Galway City Harriers Bernie Kelly [email protected] 0868253661
Galway Tuam A.C Brendan Monaghan [email protected] 0868371136
Galway Corrib A.C Catherine Sweeney [email protected] 0872772786
visit www.athleticsireland.ie or phone 01 886 9933 31

Fit4Life Clubs
Galway Athenry A.C Deirdre Quinn [email protected] 0868821976
Galway Loughrea A.C Joanne Murray [email protected] 0851457083
Galway Corofin A.C Mary Farragher [email protected] 0876181176
Galway South Galway A.C Nessa Lahiff [email protected] 0879268297
Galway BallyForan A.C Stephen Harney [email protected] 0872371752
Galway Craughwell A.C Tony Nevin [email protected] 0863026798
Galway Ballinasloe & District A.C Anne Burke [email protected] 0876385575
Kerry Farranfore Maine Valley A.C George McCarthy [email protected] 0878260139
Kerry St.Brendans A.C Mary Marley [email protected] 0863759772
Kerry Star of the Laune A.C Michael Mangan [email protected] 0876891218
Kerry Gneeveguilla A.C Sheila O’Donoghue gneev @eircom.net 0868136523
Kerry An Riocht AC Sheila Kirly [email protected] 0871340641
Kildare Donadea A.C Anthony Lee [email protected] 0851088474
Kildare Naas A.C Brian Dowling [email protected] 0852545579
Kildare Le Cheile A.C Des Walsh [email protected] 0857276231
Kildare St.Cocas A.C Larry Kelly [email protected] 0872379760
Kildare Celbridge A.C Michael Tynan [email protected] 0872655433
Kilkenny Nore Valley A.C Jackie Sheehan [email protected] 0872988737
kilkenny St Josephs A.C Margaret O’Connor [email protected] 0876242017
Kilkenny Kilkenny City Harriers Sean Lynch [email protected] 0872067157
kilkenny Stoneyford A.C Susan Cook [email protected] 0862148788
Laois Portlaoise Sharon Grant [email protected] 0876556676
Laois St.Michaels A.C Elaine Mullally [email protected] 0876174048
Laois St Abbans A.C Ben Brennan/Mary Whelan [email protected] 0879613360
Laois St.Abbans A.C (Graiguecullen) Sean Kelly [email protected] 0879103930
Leitrim Ballinamore A.C Patricia Griffin [email protected] 0719644207
Limerick Limerick Athletic Club Edel O’Shea [email protected] 0876897735
Limerick West Limerick A.C Michael Cussen [email protected] 0876952643
Limerick Kilmallock A.C Carol Power [email protected] 0876663145
Limerick Bilboa A.C Jacintha Mullins [email protected] 0861574559
Longford Longford A.C Ray Doyle [email protected] 0868593451
Louth Drogheda and District A.C Angela Kane [email protected] 0868342801
Louth St.Gerards A.C Christian Maas [email protected] 0877998707
Louth Dunleer Athletic Club Jacqueline Matthews tydunleer04@gmail. com 0876482373
Louth Glenmore A.C Rose White [email protected] 0872325615
Mayo Ballina A.C Elizabeth Murphy [email protected] 0872419309
Mayo Westport A.C Gerard Kilroy [email protected] 0860638188
32 For More Information on Fit4Life

Fit4Life Clubs
Mayo Mayo A.C Michael McGrath 0868534729
Mayo Swinford A.C Amanda Hynes [email protected] 0858883383
Meath Star of the Sea Brendan Meade [email protected] 0872533113
Meath Dunboyne A.C Sinead Thompson [email protected] 0872762457
Meath Duleek A.C Fran Power [email protected] 0872778325
Meath Trim A.C Moira Groome [email protected] 0860878875
Meath Fr.Murphys Philip Cogavin [email protected] 0872930058
Meath Ratoath A.C Siobheal Cummins [email protected] 0868540550
Monaghan Carrick Aces Niall McQuillan [email protected] 0868300585
Roscommon North Roscommon A.C Damian Regan [email protected] 0863942388
Roscommon Roscommon Town Sinead Gannon [email protected] 0879215490
Sligo Tireragh A.C Esther Mooney [email protected] 0879292294
Sligo Sligo A.C Terry Hayes [email protected] 0872274622
Tipperary Carrick-on-Suir Road Runners Catherine O’Donovan [email protected] 0868774531
Tipperary Templemore A.C Aine Hennessy [email protected] 0876907714
Tipperary Moyne Athletic Club John Flynn [email protected] 0868403515
Tipperary Borrisokane A.C John O’Farrell [email protected] 0872210115
Tipperary Thurles Crokes A.C Madeline Loghnane [email protected] 0879948576
Tipperary Clonmel A.C Nicola Maunsell [email protected] 0868148328
Tipperary Dooneen A.C Tracey Johnson [email protected] 0876989493
Tipperary Clonmel A.C Donna Nagle [email protected] 0860748455
Waterford Waterford A.C Brea Cooke [email protected] 0863815881
Waterford West Waterford A.C James Veale [email protected] 0868184762
Westmeath AIT A.C Gordon Brett [email protected] 0879248139
Westmeath Mullingar Harriers A.C Matthew Glennon [email protected] 0862743119
Wexford DMP A.C Dermot McGuinness [email protected] 0539142889
Wexford United Striders Emiel Heynen [email protected] 0876383816
Wexford Kilmore A.C Mary Kehoe [email protected] 0877564888
Wicklow Inbhear Dee A.C Eithne Walsh [email protected] 0879880518
Wicklow Kilcoole A.C Peter Gibney [email protected] 0868103666
Wicklow Bray Runners Aoife Sweeney [email protected]
Wicklow Greystones & District Theresa Kinane [email protected] 0868635797
Wicklow Lakeshore Striders A.C Susan Boyce [email protected] 869580791
visit www.athleticsireland.ie or phone 01 886 9933 33

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“It is not so much that I began to run, but that I
continued.”- Hal Higdon
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WEEK 6 FROM: TO:

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“Fitness has to be fun. If it is not play, there will be no
fitness. Play, you see, is the process. Fitness is merely the
product.” - George Sheehan
WEEK 7 FROM: TO:

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WEEK 10 FROM: TO:

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“In short, running can change your entire outlook
on life and make a new person out of you.”
- Mark Bloom, The Runner’s Bible.
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WEEK 14 FROM: TO:

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“I try not to get too caught up in thinking about the task
ahead. I just do what has to be done. I have the belief
in myself that what I’m doing is right. Then I let the rest
happen.” - Eamonn Coghlan
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WEEK 18 FROM: TO:

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“Success rests in having the courage and endurance
and, above all, the will to become the person you are,
however peculiar that may be.” - George Sheehan
WEEK 19 FROM: TO:

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WEEK 22 FROM: TO:

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“Man imposes his own limitations, don’t set any”
- Anthony Bailey
WEEK 23 FROM: TO:

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WEEK 26 FROM: TO:

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“It is a rough road that leads to the heights of greatness”
- Seneca
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“Vision without action is a daydream. Action without
vision is a nightmare.” - Japanese Proverb
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WEEK 34 FROM: TO:

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“The greatest pleasure in life, is doing the things
people say we cannot do.” - Walter Bagehot
WEEK 35 FROM: TO:

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WEEK 38 FROM: TO:

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“The miracle isn’t that I finished…The miracle is
that I had the courage to start.” - John Bingham
WEEK 39 FROM: TO:

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WEEK 42 FROM: TO:

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“My feeling is that any day I am too busy to run
is a day that I am too busy.” - John Bryant
WEEK 43 FROM: TO:

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WEEK 46 FROM: TO:

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“Tomorrow is another day, and there will
be another battle!” -Sebastian Coe
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“Our greatest glory is not in never falling, but
in rising every time we fall.” - Confucius
WEEK 51 FROM: TO:

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WEEK 52 FROM: TO:

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What is the Fit4Life Programme?
Fit4Life is a recreational running programme environment.
available in many athletics clubs around Fit4Life leaders provide advice, guidance
Ireland. This initiative is supported by Sport and encouragement to assist members in
Ireland and is based upon the “meet and their fitness journey. New members often
train” model. There are groups located start by walking or combining walking with
nationwide for people who may be interested jogging. They gradually build confidence and
in running with like-minded people in an fitness until they are able to continually jog.
organised setting. The ethos is very much The participant may then decide to maintain
participative and people are encouraged to this level or indeed aspire to undertake the
get fit in manner that suits them in a social challenge of 10K or further.
The Athletics Ireland

Fit4Life Team Conor Wilson – RDO for Galway, Mayo, Clare
Pat Ryan – Director of Coaching & Development Tel: 086 0329578
Tel: 087 2621310 Email: [email protected]
Email: [email protected]
Gerard O’Donnell – RDO for Dublin City Council
David Matthews – RDO for NIA & Dublin Area
Tel: 087 0516430 Tel: 085 8713217
Email: [email protected] Email: [email protected]
Paul McKee – RDO for Kildare, Louth, Meath, Grace Lynch – RDO for Limerick, Kerry, Cork
Wicklow Tel: 085 8006892
Colette Quinn – RDO for Dublin City Council
Colin Byrne – RDO for Waterford, Wexford, Area
Tipperary, Laois Tel: 085 8713190
Bashir Hussain – RDO for AIT and Westmeath,
Lilly-Ann O’Hora – Women in Sport Offaly, Longford & Roscommon
Tel: 085 8060440 Tel: 086 787 6648

Shane Aston – RDO for IT Carlow, Carlow and Dermot McGranaghan – RDO for Donegal,
Kilkenny Cavan, Monaghan, Sligo & Leitrim
Tel: 089 2336739 Tel: 085 8712397

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10K | SUNDAY 05 APRIL 2020

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52 WEEK

UNDATED - START ANY TIME!

52-Week Training Diary 1

The benefits of regular fitness walking

2 52-Week Training Diary

Prepare Your Gear!

Week 1-2 3-4 5-6 7-8 9-10 11-12 W

Aim to walk 10-15 mins 2 x 10-15 2 x 15 mins 2 x 15 mins 30 mins

4 52-Week Training Diary

Week 1-2 3-4 5-6 7-8 9-10 11-12

30 mins 35 mins 40 mins 37 mins 37 mins 47 mins

60 mins 60 mins 60 mins 60 mins 60 mins Have you

52-Week Training Diary 5

For those living in a rural area

Diary 52-Week Training Diary 7

Outsole The part of your shoes that makes

Insole The soles of your feet should feel well-

is to absorb the impact that your foot has on the

8 52-Week Training Diary

Make sure to get a shoe that has a breathable

Shoe featured: Skechers GoWalk

LACING SYSTEM Bring a pair of your own socks. To get a true

with whatever kind of sock you usually wear,

feet while standing up. If one foot is larger than

Do the wiggle test. When you put a pair of

longest toe and the front wall of the toe box. If

Walk around the shop in the shoes. Once

52-Week Training Diary 99

THE GOOD NEWS is that a brisk

10 52-Week Training Diary

YOUR PATH TO FITNESS

52-Week Training Diary 11

12 52-Week Training Diary

‘LAMP POST’ SESSIONS

FARTLEK & TEMPO RUNS

52-Week Training Diary 13

Start off slowly No matter how keen you are to

14 52-Week Training Diary

52-Week Training Diary 15

Bring the arm to be stretched

Reach overhead with the arm

Lie on side with foam roll

From a kneeling postion -

52-Week Training Diary 11 17

18 52-Week Training Diary

Our members can help you:

If you have any injury concerns it is important to

52-Week Training Diary 19

Calf muscle and Achilles tendon Stretching

Runner’s knee Cramps, stitches and blisters

20 52-Week Training Diary

“Running too much, too

52-Week Training Diary 21

22 52-Week Training Diary

52-Week Training Diary 23

MOUNTAIN CLIMBER SUPERMAN WITH KNEE TUCK

1. Kneel on all fours, knees under hips, hands

24 52-Week Training Diary

1. Lie on stomach with arms bent, palms and

BOAT POSE WITH TOE TAPS

1. Kneel on all fours, knees under hips, hands

1. Lie on stomach with arms bent, palms and