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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.
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!
To date The Gleneagle Run Killarney has athletes from 18 different countries competing in what is becoming an international festival of Running. There are 24 counties from across the four provinces represented. Many running clubs and groups are coming to Killarney to take part in Run Killarney. Killarney town is looking forward to welcoming an estimated 2,000 athletes for one of the country’s biggest running events. Read more