Author: brendansrunningclub

There is nothing like a run outdoors to reduce stress and improve your mood. The combination of breathing in fresh air and getting your blood flowing and your heart pumping seems to cleanse your mind and body. No matter how hard it is to get out the door and get started, after you are done, don’t you always seem to feel much better?  After a break from running, easing back into it is important. I have compiled some of my favourite tactics for getting back out running!

1. Mentally Prepare
   Stop making excuses! Coming back from a break is tough, but rather than talking yourself out of it — talk yourself into it.Remind yourself how much better you will feel once you get out there, and how your body will thank you. You may even want to list the benefits in a place where you will easily be reminded to get running! I recommend writing some Post-It notes, and sticking them on your bathroom mirror and the door of your fridge.
2. Ease into It
   If you’ve been parked on the couch over the last few months, begin your exercise routine slowly with a 30-minute brisk walk.  Or alternate 1-2 minutes of running with 1-2 minutes of walking to avoid injury.
3. Schedule It
   Like any other meeting or appointment, take a look at your calendar, and schedule your runs. It’s easy to let the days slip away and convince yourself you don’t have time or that you’ll do it tomorrow. Make running a priority, today.
4. Make It Fun
   Plan to try a new route you want to explore, or revisit an old one you love. Map it out, and get psyched. Creating a great new playlist for your ipod or inviting a running buddy along can help inspire you. Running with a friend is a great way to catch up rather than spending an hour sitting on a couch or bar stool!
5. Prepare Your Gear 
   Pick up a new article of running apparel that you are excited to wear, and lay out your clothing the night before so you don’t have to think about it. Also, make sure you have shoes with good stability to avoid injuries. If you skip the run, you will have to face your clothing and your awesome kicks staring you down.
6. Write and Record
   Write down your goals, and take action. After each run, write down where you went, how you felt, the temperature. I even add a few notes on how I was dressed in certain temperatures, so I can reference in the future.  There is nothing worse than being over or under-dressed – you want to be as comfortable as possible. Plus, recording your progress allows you to see your accomplishments which is a huge motivator.
7. Change Your Diet
   Changing your diet will also make getting back into running easier. Natural, whole foods, including fruits, vegetables, nuts, beans and whole grains, will give you all the fuel you need to get back into running. Fuel with a small snack like a banana half an hour before running, and don’t forget you hydrate.

 

Just look out your front room window ,your car window or take a walk in the park and you will see runners, lots of runners of all ages ,shapes and sizes ,male and female some even pushing buggies or with a dog on a lead.

So why can’t I?

The answer is you can.

Every runner starts off the same, as a beginner .Slowly building up their fitness and adding to the distance they run.

So how do you start?

With the right attitude and guidance in my experience we are all capable of running. Remember as children we all ran as we played chasing, football, and lots of other games so we just need to release our inner child and train the brain again.

At the beginning go slow, start by walking to warm up taking it to a slow run, mix between walking and running .listen to your body run when you can and walk when you have to. Keep the distances short building up over the weeks and months.

Always remember this is for yourself .It’s your time

One of the best ways to insure success is to try and rope a friend into your plan, if that’s not possible see if there is any running clubs locally to join.

For some starting can be the hardest part. And for others the hardest part can be keeping the motivation and momentum to keep going.

We can list off so many good reasons to start running, the physical health benefits, the well documented mental health benefits plus the social side especially if you join a club.

Running is not easy, it takes work and commitment .It means digging deep into your soul .You learn lots about yourself, you can also learn lots about others and make some of the best friends you will ever have as you pound the roads together.

It’s not easy but the rewards are endless…..

Everybody is running so why can’t I ?

The answer is,

Yes you can, believe in yourself

 

 

As Brendan’s Running Club members prepare for The Dublin City Marathon this weekend ,here are some final preparation tips 

THE WEEK BEFORE THE RACE

Stop stressing. You have done the work, its time now to relax and get the body right for race day.

Eat what works for you. Your best bet is to eat whatever has worked best for you ,race week is not the time to try anything new.

Don’t do anything new. Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several workouts. Stick with the routine that works for you.

Get off your feet. In the days before you race, try to stay off your feet as much as possible. Relax, and leave the lawn mowing or shopping or sightseeing for after the race.

Put your hands on your bib. The night before the race, lay out your clothes, and if you have your bib, fasten it on. That’s the one thing you need at the starting line. Don’t show up without it!

Get ready the night before. Lay out your gear and get as much sleep as possible- aim for eight hours.

 

RACE DAY

Limit your sipping. Yes, you need to stay hydrated, but no major drinking 30 minutes before the gun; sip if your mouth is dry or it’s particularly hot out. Some athletes will take a mouthful and use it as a rinse and spit. Your best bet is to stay hydrated throughout the day.

Arrive early. Get to the race at least one hour before the start so you’ll have time to pick up your number (if you don’t already have it), use the porta loo, and warm up. You don’t want to be running to the starting line.

Identify yourself. Put your name, address, mobile phone number next of kin on the back of your bib

Don’t overdress. It will probably be cool at the start, but don’t wear more clothing than you need. To stay warm at the start, you may want to bring (expendable) clothes that you can throw off after you warm up.

Set at least two goals. Set one goal for a perfect race and another as a backup in case it’s hot, its wet, it’s windy, or it’s just not your day.

Fix it sooner, not later. If your shoelace is getting untied, or you start to chafe early in the race, take care of it before it becomes a real problem later in the race.

Line up early. You don’t want to be rushing to the starting line, so don’t wait for the last call to get there.

Start slow, and stay even. Run the first 10 percent of the race slower than you normally would, with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the final stretch to the finish.

AFTER THE RACE

Keep moving. Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state. Be sure to do some stretching

 Refuel. There are usually snacks at the finish line, to recover quickly, bring a snack with a combination of protein to rebuild muscles and healthy carbs to restock your energy stores. Consume it within 30 minutes of finishing the race. You might try a sports recovery drink, energy bar.

Get warm. Change out of the clothes you ran in, and get into dry clothes as soon as possible. After you cross the finish line, your core temperature will start to drop fast, and keeping sweaty clothes on will make you cold.

 

10 facts that prove running is good for you

You may have heard people saying running is bad for you, but we think that is a load of rubbish!

You can’t argue with facts, so here are 10 facts that prove running is good for you, remember these next time someone tries to question your running regime.

 

1. Great complexion

It might sound hard to believe, but all that sweating is actually great for clearing pores and increasing blood flow to your face which both lead to a better complexion. To benefit from this the most ensure you run make-up free and lightly wash your face after your run

 

2. You’ll live longer

Studies have found that just 30 minutes of running five times a week can increase your lifespan, and that runners over the age of 50 were half likely to die over a 20-year period than people who did not run.

3. You’ll burn calories

An hour of running can burn off approximately 700 calories! That’s the equivalent of 12 custard cream biscuits, or a takeaway burger and fries

 

4. Boost your immunity

All that running helps flush any nasties out of your lungs, and sends antibodies and white blood cells, that are key in battling bacteria, around your body at a faster rate. See you later germs!

5. You’ll be better in bed

Running not only increases your stamina, but also your flexibility which never goes amiss in the bedroom. While clocking up the miles you’ll also release a cocktail of testosterone, endorphins and adrenaline which are known to heighten sex drive in both men and women.

6. Running lowers your risk of cancer

Studies have found that running for a couple of hours a week can reduce the risk of getting certain cancers including breast and bowel cancer due to the hormones released when you exercise.

 

7. Your boss will love you

A study carried out here in the UK found that those who run before work are more productive and have higher levels of concentration than those who forgo a bit of exercise

 

8. You’ll sleep soundly

As one of your fellow bugs pointed out, you get all your thinking done when you’re running, and studies have shown that people suffering from chronic insomnia fell asleep more quickly, slept slightly longer, and had better sleep quality after taking up regular exercise

 

9. You’re less likely to suffer from heart disease and high blood pressure

Regular running will make your heart stronger and a stronger heart can pump more blood with less effort, which means the force on your arteries decreases, therefore lowering your blood pressure. Just 40 minutes of running 3 or 4 times a week will be enough to make a difference to those suffering from hypertension and your chances of suffering from heart disease can be reduced by up to 50%.

10. You’ll be happy

Endorphins released when running create feelings of euphoria and happiness, whilst sweating it out also produces a chemical in your body called norepinephrine which controls your response to stress, so a few laps round the park can bring more than a smile to your face.

 

It doesn’t matter if your training for your first marathon or your tenth, the training has to be done, the miles pumped into the legs and the distance respected.

You learn a lot about yourself while training for a marathon, as you pull yourself up those hills and tell yourself little lies that your nearly there ,

With one side of your brain telling you how great you are and you’re feeling good and the other half questioning how mad you are.

As it is often said you don’t finish marathon training when you’re tired, you finish when you’re done!

I still remember training for my first marathon,

Until you cross the finish line of the marathon you are still unsure you can do this, you are venturing into the unknown, but when you cross that line,

wow wow wow !!!

The feeling is unlike anything else you will ever experience!

You will know that the months of sweat, tears (there will be tears) and pain (there will be pain) was so worth it!

I have many marathons under my belt and after each one I have this

ecstatic feeling,

you will read many tips to running a marathon and of course I have lots of tips to pass on, but for the purpose of this piece   all I can say is run to enjoy ,

Don’t worry about pace or time,

Revel in the experience and enjoy your moment of glory.

 

Since leaving the safety net of a “regular job” and setting up “”Brendan’s Running Club”” in 2012,
I have trained and worked with so many fantastic people,