Training and race tips

RUNNING ON PLENTY:We asked for your top running tips for our competition (there's still time to enter), and you responded with a wealth of knowledge

Take your easy runs easy, and your hard runs hard. – Ray

Try to stay relaxed when you run, shake out your hands occasionally, don’t clench your jaw. Try to smile every mile – you are supposed to be enjoying, not torturing, yourself. – Marie Parton

Get your gait analysis done in a shop where they know their stuff. I had been suffering with ankle pain and after getting the proper runners I haven’t looked back. Once you know what works for you, stick with them.  – Michelle Sharkey

Don’t feel you have to go out and run a personal best every time. I find long, slow runs very enjoyable and you will really feel the benefits when you go all out at races over a shorter distance.

– Eoin Larkin

If you’re used to running (and racing) with your eyes constantly looking at your watch, try running (or racing) without the watch and just listening to your body and you may find it easier to get PBs. – Fionnán Gannon

Always wear a good pair of running socks and use the foam roller at the end of every run, it makes you feel amazing. – Mark McCormack

Girls, do not skimp on a bra. Even if it costs more than your runners it’s still a bargain. It may have a lot of work to do. – Ali Ni Dhálaigh

The hardest part is putting your gear on. – John Sayers

Don’t wait until race day or week to change your habits (diet, sleep, fluids and so on). Phase them in during training.– Kealan O Connor

Put as much effort into your recovery as you do into your training. – John O’Regan

Always do a warm-up walk. Always. – Suzanne Doyle

Bring a piece of fruit instead of a bottle of water on your run – peach, nectarine or mandarin orange. The natural sugars help your energy levels. Water before and after the run, but fruit during. The fruit also acts like a little weight in your hand. – Tracey Moore

Run with friends. It makes it harder to back out of a scheduled training run and it also makes the run more social. – Maria Moore

When I’m going up a hill (of which there are many on the routes I take) I tell myself I’m actually going down. I say things like, “this is so easy, going down this hill” or “this will give me a bit of a breather, I can freewheel (so to speak) down here”. Sometimes I can be surprised at how quickly and how, with seemingly little effort, I’ve arrived at the top of the hill and am beginning my real descent on the other side. Mind over matter. – Dara Murtagh

Keep positive, good running shoes, head and heart lifted up, and breathe in all that fresh air. – Grace Kelly

Medals of honour:  Shin splints

What:

A common complaint among runners, the pain is usually at the outer edge of the shin but severe enough to bring you to a halt.

How:

Can be caused by “overuse”, a sudden increase in training, poor form or unsuitable footwear.

Fix it:

Managed rest is a popular approach. While anti-inflammatories and ice deal with the injury, running is replaced by cross training (in a pool or on a bike). Running is then gradually re-introduced once the symptoms have resolved.

RACE OF THE WEEK:

Jog for Jockeys, various venues

There are plenty of unusual events around, but among the most novel is the Jog for Jockeys, which is taking place next Sunday not in one place, but three. The Curragh, Leopardstown and Limerick racecourses are the venues for the second outing of a 5km run/jog/walk in aid of the Injured Jockeys Fund. Entry is €25. Details: jogforjockeys.ie. (You do not have to dress like a pantomime horse.)

Can’t do that?

Sunday also sees the inaugural 10km Garland Sunday King of the Hill out of Keash, Co Sligo. Details: runireland.com