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Off season is a great time to allow your body recover from a busy season of running. This doesn’t mean sitting in front of the fire watching TV (well not all of the time anyway!). Its all about getting your body prepared and injury free for your big challenges next year.
Here are our tips for off-season training.
If you picked up an injury during the race season, now is a good time to go to a physical therapist , physiotherapist or chiropractor to resolve the underlining cause of the injury. If your body is sore and tired give it a well deserved rest. A few weeks rest now could be the different of staying injury free for the whole race season.
Sign up for a course of yoga or pilates can help gain strength, flexibility, balance and body awareness, as well as reduce back pain or other general pains.
It is wise to take a break from long distance running for a few weeks or months every now and then to give your running muscles time to recover. Cross training keeps up your fitness and works different muscles.
Swimming- builds aerobic fitness, increase lung capacity, works arms and legs. Can train at a high intensity with less risk of injury.
Cycling- builds strength in the quads, hamstrings and glutes. Less stress upon the body compared to running.
Doing short interval runs can help increase your speed. Also taking part in 5k races can help develop speed.
Having a stretching and foam rolling routine is critical in both off season and in race season. Foam roller has many benefits including giving tired muscles a deep tissue massage and decrease muscle tension. Stretching increase flexibility.
Make sure to enjoy your down-time before you start to emerge in the Spring fully refreshed and ready to get fighting-fit for Run Killarney 2018!
Run Killarney 10km and half marathon takes place on Saturday 28th July 2018, you can register here now for the early bird price until the end of January.
On Saturday 22nd July, 2,500 runners and walkers braved an early start to compete in ‘the world’s most beautiful road race’.
Half marathon participants started their event in Molls Gap, with a route that encompassed Ladies Views, the National Park, Muckross House and Abbey. Competitors enjoyed stunning views of the Lakes of Killarney and the unspoiled beauty of the Park. In the half marathon, the first male was Niall O’Riordan, of An Bru AC Limerick, coming in at a time of 1hr 12m 10sec. In 2nd place was Derek Griffin (1hr 12mins 39sec) and 3rd place went to James Doran (1hr 12mins 50sec). The first female home in the half marathon was Killarney local Sinead Tangney coming home in 1hr 19mins 59sec followed closely by Dolores Duffy in 1hr 26mins 35sec and Sorcha Daly 1hr 30min 06sec.
The 10k race got underway from the Gleneagle Hotel at 10.00am. First across the line in the 10K was Sean O’Sullivan in 34mins 12sec, first female to come in was Niamh Clifford at 40mins 50sec.
The Gleneagle Hotel was the centre of activity where competitors were treated to a well-earned massage, Japanese hot tubs, custom made medals, yoga and hot food at the finish line. Spectators and participants basked in the summer sunshine when it showed it’s face at the finish area.
Now in its 8th year the event saw competitors from all over Ireland and more than 100 international athletes from 15 countries, including America, Singapore, Qatar, Finland, France and the UK, compete in a competitive field. Michael Healy Rae TD, officiated at the start of the half marathon in Molls Gap with Brendan Griffin TD, getting the 10k underway at Muckross Rd. The event sold out weeks in advance, with next year’s event already in planning and open for registration.
Event organizer Oliver Kirwan said, “We are really pleased the event went so well, we have 600 more participants than last year and it’s great for the town in promoting a healthy lifestyle and showcasing the best that the Killarney has to offer. Events of this size are not possible without huge support of the Killarney National Park and all those who facilitate the running of this event. Many thanks to all involved.”
The Gleneagle Run Killarney 10km and half marathon 2018 will take place on 28th July next year. Registration is now open with a 30% discount on standard entry for the first 50 people to register for either the 10km or half marathon.
All the training, dedication and hard work will pay off next weekend as over 2,400 runners and walkers from all over the country will line up for Run Killarney which promises to be the World’s Most Beautiful Road Race!
Excitement is building with the roads and trails in the National Park packed with people putting in their final training sessions, for Run Killarney 2017. It’s going to be a great sporting occasion with and is now completely sold out!! Please remember that all competitors must come to the Gleneagle Hotel on Friday the 21st of July to collect your race packs between 5 and 9.30pm.
What is it?
Overtraining syndrome is a neuroendocrine disorder that can result from overtraining and reflects accumulated fatigue during periods of excessive training with inadequate recovery time. Overtraining syndrome is a common cause of persistent tiredness in athletes. Unfortunately, some athletes react to their impaired performance by increasing the intensity of the training. This may further impair performance, resulting in additional training and thereby creating a vicious cycle that leads to overtraining syndrome.
The first step to take to setting a new PB (personal best) in your next 10k is introducing speed work to your training plan. There are many ways to do this including interval training and tempo runs. For interval training the idea is to run fast-paced laps or set distances repeatedly, followed by a recovery period. The idea is to extend the length of those intervals as you build up to race day, to boost your overall speed. Tempo runs involve running at a steady pace for a sustained period, which is why the tempo run is often described as comfortably hard.
Running faster is all about building up speed and endurance. Hill running builds up your leg muscle strength and will help with your aerobic capacity, your stride length and your overall running technique.
Race day tactics
Familiarise yourself the race day course well. Warm up properly and stick to your regular routines. Make sure you find a good starting position where you won’t get too caught up in traffic and focus on what you are trying to achieve.
The saying ‘running your own race’ is important to remember on race day. That means running at your own pace spot on and not worrying about anyone else.
Endurance is a key aspect of a fast 10k. Gradually escalate the length of your longest run by no more than 10% each week. Remember to run at a slower pace on long runs than your race pace.
Your all set to crack that PB on July 22nd!