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#MoveMore

Local Institutes Park Run

Starting on Monday 15 July, in partnership with our 5 local institutes, we will spend the next 7 weeks focussing on wellbeing. Join us as we follow the direction of our coach Rosemary Lenehan in a couch to 5K programme and be part of your local #MoveMore movement.

Your #MoveMore Coach

My name is Rosie and I love to run!

I started running at 9 with my local athletic club, competing nationally and winning many medals. My preferred distance was 1500m, but I tried everything from high jump, long jump, walk racing and cross country. I've completed the Dublin City Marathon, six half marathons, and many 10K and 5K races. I now typically run four times a week, usually under 10K.

In 2011, I became a Certified Fitness Trainer with ISSA and in 2013 I started my  own women's running group, www.run4fun.ie. We meet twice a week in Clontarf, and I enjoy helping others achieve their running goals.

I have also completed three stages of the Athletics Ireland coaching program. I coach kids athletics once a week, which is very rewarding.

Running relieves stress and brings joy, though injuries can be tough. It's an addictive sport.

Weekly Couch to 5K Programme

Check back every Monday morning to see the schedule for the week.

  • We start off with a series of short runs mixed with walking. You should run one day and take a break the next for the duration of this week.

    • Day 1: 2 mins run & 2 mins walk X4       (8)
    • Day 2: 3 mins run & 2 mins walk X4       (12)
    • Day 3: 2 mins run & 2 mins walk X4       (8)

  • Much like week 1, this week consists of slighly longer but still short runs mixed with walking. Remember to take breaks in-between your runs.

    • Day 4: 4 mins run & 2 mins walk X4        (16)
    • Day 5: 5 mins run & 2 mins walk X4        (20)
    • Day 6: 4 mins run & 2 mins walk X4        (16)

  • This week we look to continue building on the previous weeks by steadily increasing your running time. Again, take breaks when needed.

    • Day 7: 7 mins run & 2 mins walk X4        (28)
    • Day 8: 9 mins run & 2 min walk  X3        (27)
    • Day 9: 7 mins run & 2 mins walk X4        (28)

  • This week we start looking at maintaining a longer run-time with fewer and shorter walks. Increase your walking time if you feel you need a little extra break.

    • Day 10: 10 mins run & 1 min walk X3       (30)
    • Day 11: 14 mins run & 1 min walk X2       (28)
    • Day 12: 10 mins run & 1 min walk X3       (30)

  • The week we really look to give a little extra push! We will look to minimise our walk time and try to maintain a more consistent run. As always, if you need to take break, do so.

    • Day 13: 20 mins
    • Day 14: 23 mins
    • Day 15: 20 mins

  • This week we look to build on our strong performace from the previous week and keep the momentum going by going for a longer sustained run.  Don't forget to hydrate and eat energy rich foods!

    • Day 16: 24 mins
    • Day 17: 26mins
    • Day 18: 24 mins

  • We're nearing the finish line! This week we look to get the last couple of runs in and for you to register for your local Park Run.

    • Day 19: 30 mins
    • Day 20: 32 mins
    • Day 21: Register for your local Park Run

Local Institute Park Run Dates

  • Galway: 31 August | Knocknacarra, 9:30am
  • Cork: 7 September | Ballincollig, 9.30am
  • Dublin: 7 September | St. Anne's Park, 9:30am
  • Sligo: 7 September | Derry City Centre, 9:30am
  • Limerick: 14 September | University of Limerick, 9:30am

Running Tips

9 Running Tips for Beginners

Have a goal!

Whether it is to get out regularly and exercise more often or be able to run or walk in your local 5K Park Run you’ll make things a lot easier for yourself if you have a finish line in sight.

Appropriate equipment/footwear

Nothing is more likely to cause injury/discomfort than this. There are several running specialty shops around so any one of these will help you to find appropriate shoes and clothes for you.

Train with others

Try training with other people, a friend, or work colleagues. This can be a great way to improve your enjoyment of running, as well as acting as a way of trying to improve by testing yourself against other people.

Mixed running surfaces

Too much running on one surface can lead to repetitive strain injuries so where possible vary between road/grass/trail/path /treadmill.

Stay hydrated and eat carbs

Stay well hydrated and eat plenty of carbs around training time to allow the best recovery. Other than this your diet should be sensible! It doesn’t need to be very strict but obviously, the poorer it is the worse you recover and perform!

Supplementary training

Supplementary training such as weights/circuits/pilates can be great for injury prevention and can help running itself. Try to incorporate such activities into your weekly schedule. It might be as simple as 15 minutes of Pilates/core-type exercises straight after a run or a more structured program if you have the time.

Running pain? STOP!

If you have pain running and you’re unsure about why, STOP! Go see your GP or Physiotherapist, find out why you have a problem, and then deal with it. Many running-related pains are easily dealt with.

Workday run

Try making running a part of your workday. Many people use lack of time as an excuse not to run, but it may be possible for you to run into or out of work, or to run at lunchtime. This allows you make the most efficient use of your time.

Enjoy your run!

Every session you do doesn’t have to be better than the last one. Schedule easy runs for yourself where you don’t worry about pace and just enjoy a nice easy trot!

More Useful Running Tips and Hints

Park Run Foam Roller Tips

On a Roll: Foam Roller Tips

A foam roll is a runner’s best friend. Follow this series of exercises to release tight muscles and ease tension for a better, safer run.
9 Essential Foods for Runners

9 Essential Foods for Runners

A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body.

How to Run Correctly

How to Run Correctly

Good running technique can help reduce your risk of injury and make your runs feel less tiring and more enjoyable.
Types of Running Shoes

Running Shoes: Types and Definitions

Running shoes are a very personal matter. So personal in fact that a recent medical research established that comfort and fit are the most important matter while selecting a running shoe in terms of minimizing the risk of injury.
warm-up-cool-down

Warm Up and Cool Down

Prior to exercising we just warm up our joints. It’s not advisable to try to stretch muscles that have not yet warmed up, so static stretching should be left until after the workout.

Local Institute #MoveMore Ambassadors

Anne Marie Brophy

annemarie.brophy@vhi.ie
Cork Ambassador Vhi

Cristina Rodina

crodina@kennco.ie
Dublin Ambassador KennCo Underwriting

Jim Molloy

jimmolloypla@gmail.com
Galway Ambassador Jim Molloy & Associates

Kieran Dixon

kieran.dixon@ie.rsagroup.com
Galway Ambassador RSA

Brian Collins

brian.collins@vhi.ie
Limerick Ambassador Vhi

Sean O' Neill

sean.oneill@axa.ie
Sligo Ambassador AXA

Have a question? Contact the #MoveMore Team

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