Irish Runner January 2022 Issue

JANUARY ISSUE

New year, more you!

Run, eat, think, breathe yourself fit in 2022

U23s: Smells like team spirit

THE GOLDEN BOYS INTERVIEWS  INSPIRATION  RACES AND PLACES  TECHNICAL

CONTENTS

CONTENTS

COVER STORY

U23s: The Golden Boys

INSPIRATION

Running 100 miles in under 24 hours Gillian Craig: Defying the odds Marathon Man 'The buzz of the Cork City Marathon that makes it so special' A lifetime in the fast lane

INTERVIEWS

Leo Varadkar: Running for Office Phil Healy: All roads lead to Paris 60 seconds with Israel Olatunde

12 08 24 26 38 48 14 42 54

GOING FOR GOLD

TECHNICAL

New year, more you What you should know about the hip flexor Runner’s Knee: The symptoms and how to fix it

EDITOR’S PICKS:

What’s making us smile Top 10 podcasts Intersport Elverys Gift Guide Ones to Watch 40 years of Irish Runner Races and Places: Review and look head, Fixtures

16 45 46 06 22 36 40 50 60

GALLERY

SPAR European Cross Country Championships

08

WHAT MADE US SMILE From world records to heart-warming charity challenges, we’ve highlighted some of the people making us smile in the hope they’ll brighten your day too.

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Irish Runner #1 - 2022

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The men behind the U23 medals.

H

18

SLOW AND STEADY WINS THE RACE

Widely regarded as one of the world’s best cross country runners, Irish Olympian Catherina McKiernan shares her top tips to getting out running.

30

MARATHON MAN

Running 35 marathons in 35 days at the tender age of 21 isn’t something most of us could achieve even in our wildest dreams. But Alan Corcoran did.

52 PHIL HEALY

All roads lead to Paris

ello and welcome to the first edition of the re-launched Irish Runner magazine. Irish Runner has been Ireland’s premier athletics magazine for more than 40 years and it is our mission to continue down the track of inspiring and motivating the almost 700,000 of us who run (and walk) competitively, or just for the sheer fun of it, here in Ireland.

We will shine a light on our track and field stars, uncover the inspirational stories of those of you on your own unique fitness and wellbeing journeys, and share tips and guidance from some of the country’s top fitness experts on how to train, eat, think and sleep to be the best version of you.

Our pages are reserved for positivity and motivation, with wellness and wellbeing at the core – but of course we’ll throw in a healthy dose of expert opinion, gear and product reviews, fixtures, nostalgia, and lots more in between.

I hope you enjoy reading this first issue as much as we enjoyed creating it, and hopefully it inspires a few new healthy habits for the year ahead.

Alana

COLOPHON EDITOR IN CHIEF Alana Fearon ART DIRECTION Hans Spoelman DESIGN Sarah Buggy COMMERCIAL Richie Kelly CREATIVE DIRECTOR James Wynne PHOTOS Sportsfile PRINTING Boylan Print Group DISTRIBUTION Business Post Group CONTRIBUTORS Catherina McKiernan, Gary O’Hanlon, Brian Keane, Niall O Murchu, Neil Kelders, Evan Lynch, Nick Moloney, Arlene Harris, Anna Gardiner, Frank Greally, Lindie Naughton, David O’Dornan, Emma O’Toole, Helen Birch.

ADVERTISING SALES & PARTNERSHIPS CONTACT richie@recordmedia.org EDITORIAL CONTACT alana@recordmedia.org

Irish Runner #1 - 2022

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CONTENTS

FROM THE EDITOR ALANA FEARON

EDITORS PICKS

WHAT'S WHAT MAKING MADE US US SMILE

Irish Runner magazine is dedicated to being a stress-free, smile-inducing quarterly, designed to uplift and motivate. And in each edition, we’ll be highlighting some of the people and achievements making us smile in the hope they’ll brighten your day too.

1.

Rhasidat Adeleke

RHASIDAT ADELEKE WON DOUBLE GOLD AT THE EURO U-20S Rhasidat Adeleke, who won double gold at the European U-20s Championships and set a new Irish 200m record with a time of 22.90 seconds, made a roaring start to 2022 by clocking 36.87 for the 300m indoors at the Clemson Invitational in Texas – becoming the fastest ever European teenager over the distance indoors.

3.

JULIA HAWKINS (AGE 105) SET A NEW RECORD

2.

MATHEA ALLANSMITH (AGE 91) COMPLETED THE HONOLULU MARATHON

Mathea Allansmith, aged 91, completed the Honolulu Marathon as the oldest woman ever to finish. And now she’s on track for the World Record for the oldest woman to complete a marathon in 2022.

The retired doctor told Irish Runner: “I started running at 47 and it became a lifestyle for me.

I do 35 miles a week and I’ve done 22 marathons in total. I enjoy dressing in bright-coloured running gear and being on the road.”

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Irish Runner #1 - 2022

American centenarian Julia ‘Hurricane’ Hawkins, who took up running at the sprightly age of 101, set a new track and field record of 1:02:95 for the 100m in her age group at the Louisiana Senior Games back in November - at 105 years old.

4.

WHEECHAIR -BOUND ABIGAIL MCCURTAIN (AGE 10) FINISHED THE BOSTON MARATHON Wheel-chair bound Abigail MacCurtain, 10, finished the Boston Marathon back in September alongside her dad and raised money to help find a cure for her rare neurological disorder, Leigh’s disease.

5.

KEVIN SINFIELD COMPLETED A 101-MILE RUN IN 24 HOURS British rugby league legend Kevin Sinfield completed a gruelling 101-mile run in 24 hours in aid of motor neurone disease research and raised more than £1million!

Sinfield raised £2.7m in 2020 by running seven marathons in seven days and was a team-mate of Rob Burrow, who was diagnosed with MND in 2019.

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INSPIRATION Mag Balfe, photographed by Michael Donoghue.

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By Nick Moloney Mag Balfe, winner of the annual ‘Safety Solution’s Belfast 24hr’ 100-mile event, reflects on the ups and downs of running, her training and the determination needed to run 100 miles under 24 hours.

F

or Mag, the buildup to last October’s ‘Safety Solution’s Belfast 24hr’ 100mile event began almost four years ago, in 2018, when she ran the Belfast 24-hour event for the first time and racked-up 85 miles. She ran it again in 2019 and achieved 94 miles before the cut off. Hungry for the achievement of completing the 100-mile distance in a single run, she signed up to the 2021 100-mile event as it gave competitors a cut-off time of 26 hours.

Retrospectively, Mag’s build-up looks calculated and precise. But back in late 2019, the 46-year-old, a seasoned marathoner, hit a rough patch with her running.

After the last Dublin Marathon event, she felt drained and that the marathon distance had become a physical and mental struggle. Although she finished, she decided the ups and downs of running had taken a toll on her and she was done with marathons.

After a month off, Mag from Enniscorthy in Co Wexford - sought some advice from a friend who pointed her towards David Hogan, a marathon coach. David convinced Mag to give the distance another go. Initially, the training was intense but Mag was seeing results and feeling better for a structured training regime with built-in rest days.

“Your rest days mean you rest.

You don’t go do a handy 5k or 6-mile walk. I would look forward to my rest day every week as the other days were long miles.”Even though her

training was going well, her marathon disappointments were not behind her as the lockdown postponed her targeted event, the Manchester Marathon, in April 2020.

As the race calendar in Ireland was effectively cancelled for the rest of 2020 due to Covid, and with Mag not wanting to do an all-out marathon effort during a virtual event, she continued to train and felt: “If there was ever a time for me to give the 100 miles a lash, now is it.”

Over the lockdown, Mag stayed motivated over her long runs by going out with a group of like-minded women known as the Ballymurn Runners.

After convincing them to also sign up for the 50 km event, Mag helped guide the group’s training by posting runs into their WhatsApp group each week.

Between September and April, Mag’s typical weekly distance was between 100 and 110 km.

Her longest run during the training block was 56 km on the Waterford Greenway.

Her weekly distance target, coupled with a 40 plus hour working week, meant she had to fit her training in whenever she could. Mag seldom had weekends off work so she couldn’t fit in back-to-back runs, a staple training block for many distance runners.

“There were days when I came home from work after being on my feet for 10 hours and the last thing I wanted to do that evening was to go out and run a half marathon, but I wanted that 100 miles so, so bad.”

Her training programme was uncomplicated, clock-up 100 km every week no matter

INSPIRATION

Running 100 miles in under 24 hours what, with anything additional considered a bonus.

“I just had a focus and that is what I had to get done each week but it never felt like a chore because I always had company with the Ballymurn girls.”

After six long months, the day finally came and the 100mile event started at noon on Saturday, October 16. Although Mag’s focus was solely on completing the distance, by 10pm that night she found out she was leading the women’s race.

With the pressure on and nearly 13 hours of racing left, Mag knew she had a tough night ahead of her, made even more difficult by incessant rain. Her pacing strategy on the day was to not drop below a 14 min/mile pace, including any miles where she walked.

"When I knew that I was leading I just said to myself, ‘you are not giving up now.

I am going to win this and I don’t care what happens.’”

The course was a simple loop, with runners from the other events all competing at the same time. 

"When I knew that I was leading I just said to myself, ‘you are not giving up now.

I am going to win this and I don’t care what happens."

Irish Runner #1 - 2022

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INSPIRATION

Mag Balfe, photographed by Michael Donoghue.

 The 100-mile competitors were tasked with going around the inside of the track 98 times.

Early on Saturday night Mag was suffering with nausea and thought this might be the end of her race, but knew from experience she had to keep eating small amounts of food.

Due to ongoing gastric issues, Mag follows a vegan diet. Her stomach is aggravated by a lot of different food types so she does not take any gels or supplements except the odd protein shake after a long run.

She kept her nutrition plan simple during her training.

“I ate when I was hungry. I used to bring extra food to work with me and I would sneak up to the bathroom to eat it.”

Mag was adamant about getting her nutrition right during the event. She did some research into what other runners use to fuel for ultradistance events and found that TUC crackers and watermelon are a big hit.

Alongside her research, she also relied on Pringles and bite-sized brownies during the race. According to her Strava file, she burned roughly 11,290 calories over the 23 hours, nearly a week’s worth of calories for a normal person.

Mag had been concerned her performance would be hindered by digestive problems that would at best slow her down and at worst be a reason for her to withdraw from the competition. But she got her fuelling right this time and the only time she stopped was when she had to change into warmer clothes or swap her shoes. There were no rest stops.

“I had told my crew unless I was vomiting, and vomiting bad, not to allow me to stop.”

Mag brought a crack team of three to Belfast, her brother and sister in-law, Kieran and

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Irish Runner #1 - 2022

Lorraine Sludds, and friend, Orla Doyle. They were tasked with ensuring Mag finished the event by minding her nutrition, keeping her on pace and providing moral support in the tough moments.

“They would come out on the course and tell me, ‘you’ve done so many miles now, you need to come in and eat’ … they were absolutely outstanding with me and with my nutrition, they got everything perfect.”

Mag brought two pairs of Nike Pegasus with her and changed her shoes around 3am after she began to complain that the sole of her right foot was ‘burning’, which later turned out to be a large blister. The other key pieces of her winning kit were simple and inexpensive; a €4.60 pair of track pants from Dunnes Stores and a yellow plastic poncho to keep the rain off.

Between 4am and 5am fatigue had taken hold, and Mag was struggling to keep her eyes open. She began to drift across the track, resulting in her running for an additional 2.5 miles. When she pitted, she begged her crew for five minutes of sleep but was told in good spirit that unless she needed some food to ‘jog on and keep going.’

A lot can go wrong in events this long. Digestion issues, injury, exposure to the elements, or plain exhaustion can all stop a runner in their tracks. The deep of the night is often reported as the most difficult part of the run mentally and physically and can be difficult to prepare for in training.

But the tough love and perseverance paid off and Mag finished first in the Women’s event in a time of 23 hours and 20 minutes. With the additional 2.5 miles, her actual distance was 102.5 miles (or 165 km).

Mag hopes to go back and defend her title next year but her priority is to go back to her coach in January and to target two spring marathons.

“My husband told me, ‘when you turn 50 you can do all of the ultra-marathons you want’. I will be 47 next February.”

MAG BALFE RUNNING STATS TRAINING

Mag got a running coach and her training programme was uncomplicated. She had to clock-up 100 km every week, with anything additional considered a bonus.

Her typical weekly distance was between 100 and 110 km. Her longest run during the training block was 56 km on the Waterford Greenway.

MOTIVATORS

Mag stayed motivated over her long runs by going out with a group of like-minded women known as the Ballymurn Runners.

KIT

Two pairs of Nike Pegasus runners, a €4.60 pair of track pants from Dunnes Stores and a yellow plastic poncho to keep the rain off.

RACE FUEL

Tuc crackers, watermelon, Pringles and bite-sized brownies.

100-110km EVERY WEEK

56km

LONGEST RUN

MAG BALFE

Thank you to everyone who made Fingal-Dublin 2021 an unforgettable event.

#FINGALDUBLIN2021 Irish Runner #1 - 2022

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COVER STORY

U23s: The G

By Alana Fearon

I

t was the national pickme-up we perhaps didn’t even realise we needed.

The sight of the battleready athletes assembled for the SPAR European Cross Country Championships reignited a collective countrywide pride that has been suffocating under the weight of the pandemic.

The scene was set for a great day; a home crowd on home soil, our Irish stars chomping at the bit to get racing, and Europe’s cream of the crop bringing the pizzazz to Abbotstown.

And it was under the Dublin spotlight that our Under-23 men’s team defied the odds to steal gold from the clutches of the British team and make it a day to remember. They weren’t the only team taking home the bling as the Under-20 team nabbed silver in their event, and Darragh McElhinney took home individual silver.

But more memorable than the medals perhaps were the jubilant celebrations of our Under-23 team, the palpable team spirit among the group of Darragh McElhinney of UCD AC, Keelan Kilrehill of Moy Valley AC, Micheal Power of West Waterford AC, Jamie Battle of Mullingar Harriers, Donal Devane of Ennis Track Club and Thomas Devaney of Castlebar AC – and McElhinney’s heartwarming finish line embrace with his granny.

Much has been written about the performances in the weeks since the December 12 event. But we caught up with the U-23 team last week to find out more about the men behind the medals.

So Keelan, how have the gold medals boosted you for the year ahead?

It was definitely a boost I suppose. You kind of expected more from yourself nearly, but I’ve a good few races lined up so it's time to plan from

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Irish Runner #1 - 2022

Team Ireland, from left, Jamie Battle, Darragh McElhinney, Michael Power, Keelan Kilrehill, Donal Devane and Thomas Devaney celebrate with their gold medals.

Photo by Ramsey Cardy/Sportsfile.

now on but at the same time I’m not looking too far ahead either.

Keelan, obviously you had that bad accident a few years ago.

(He broke three vertebrae in his back and a vertebra in his neck in 2015 and could have been left paralysed had the neck fracture been a break). Did you think at the time that maybe you wouldn't compete again?

I didn't really think of it like that. I never told myself I wouldn't (compete again) because I was only 14 at the time so probably didn't take into account the seriousness; you don't think about how bad it could have been. But it didn't take me too long to even get back into running. I think I was four months out of running but I just couldn't go back playing contact sports. And I couldn’t enter races in case I got hit

or something. But I raced like nine months after.

just how big of an achievement it was.

Darragh, the picture we keep thinking of is the one where you were celebrating with your Granny at the side of the track.

How important are family and friends to you in being able to compete at this level?

It made a big difference to me (at the Cross Country) because I think my Granny has seen me race probably five or six times but this race was at home and then the achievement of it in itself in front of an Irish public. So I think it’s probably all of our best achievements to date. Having family and friends there definitely added to the magic of the day. And then of course all the runners you've been training with and competing against for years and they're all there to watch too, so it definitely amplified

You were just very tightly pipped to the post individually, but you got the gold as a collective. Does that overshadow a bit of disappointment you might have felt on an individual level?

Oh, yeah, for sure. It was one of those things that when I came over the line, I didn't really have time to think about my own performance. As soon as I turned around, I saw Keelan coming over the line, closely followed by Micheal, and then closely followed by the lads as well, so you don't really have a whole lot of time to think about what you should have done. When it came to the time to kind of reflect on the race, I wasn't going to get myself down about it. I think possibly I could have done one

or two things differently but sometimes you’re just beaten by a better man.

It was very apparent as well that there is a genuine friendship among you six. Is there healthy competition?

In many ways we're not really competitors. Like we are a couple of times a year for national championships or whatever, but the competitions that really matter, like the Cross Country or European Championships, for all those we’re teammates. So it's a lot more important to actually want the best for the other people on the team as opposed to just wanting to be fitter than them so you can beat them on the day at nationals.

That’s great but nationals come and go in the space of a couple of days whereas with something like a year in Cross,

the memories and the sense of achievement last a lot longer so I think the fact that we're a tight-knit group of lads, that played into our hands because you're probably more willing to go the extra yard for each other which I think was apparent on the day.

Thomas, what type of sacrifices have you made personally to get to where you are today?

It's big but I wouldn't really see it as a sacrifice. We feel so lucky that we have this outlet that we can work on and yeah, when you're in season you can't go out as much with your friends but days like (the Cross Country) make up for it. Yes there are negatives to it but the positives outweigh those 100%.

What are your plans for this year then Thomas?

Making this team wasn't really a plan for me. I didn't really

think I was quite there yet. So I’ll just keep pushing on and try to get to the same level.

These lads are some of the best in Europe and I might be one of the top guys in the country now making the team but the standard is so high that you just have to keep working hard if you want to compete on the Irish team now.

Jamie, is that something that drives you on every day? Being the best?

I wouldn't say being the best but you've got a group of lads who are always pushing each other on. Each of us is always looking at each other and we're training around each other the whole time so we kind of just push each other on to be better.

COVER STORY

olden Boys

difficult being away from home and being away from the lads a lot of the year?

I came out here in August. So basically, I did my four year undergrad in UCC in Cork, and when I was in Cork it was good. Me and Darragh would have trained together a lot and trained together up in Dublin for a few months as well. But for the last few months I was training by myself a little bit so coming over here has kind of given me a new lease of life in ways. And there’s other Irish lads here so I'm not really missing home too much because of that. It's great over here because I have the facilities and that’s helped me push to a new level, just because the competition here is so mad, so you're working for it every day. Then to come home at Christmas and for it all to have worked out like it did was unbelievable. We knew we had a really strong team but we didn't know how good we were. I’ve been at Euro Cross before and finished 60th so this time we didn't know how strong we could be.

Donal, why cross country?

Cross country was always my favourite event in athletics and one of the reasons is the team aspect. I’ve been lucky in one way. I’ve always been blessed with being part of good cross country teams, having grown up running for Ennis track and St Flannans, both of which would always have had good teams, picking up National medals regularly with both.

Of course it’s great to do well individually but when you do it with a team it can sometimes be better as you can celebrate with your friends afterwards, often the people you train with day in day out, which brings a special feeling. On a personal level, of course everyone wants to do well individually.

But having that extra team element makes the race more exciting and gives you something else to fight for.

Micheal, when did you go to Oklahoma and do you find it Irish Runner #1 - 2022

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INTERVIEW

Running for Office Tanaiste Leo Varadkar explains how running keeps him physically and mentally fit He has arguably one of the most unenviable jobs in the country, tasked with co-steering us through a global pandemic and managing the tumultuous fall-out which has brought protestors to the doorstep of his home.

But Tanaiste Leo Varadkar, who is due to rotate back into the office of Taoiseach late this year, is a keen runner and sees it not only as a vital stressmanagement tool, but also as valuable thinking time to help him reach good decisions – and something which keeps him fit for the demanding job of public office.Taking time out of his hectic schedule, the Fine Gael leader told Irish Runner why he always finds time to work out, which world leader he’d like to race, and why Shane Codd and Dua Lipa are on his running playlist.

T

anaiste, when did you take up running and why?

I started running shortly after I got elected to the Dail back in 2007. At the time I wanted to get fit, lose weight and burn off energy. I also found it a great way to deal with stress.

You leave the phone behind and switch off. But you can also think things through while running and reach good decisions. It’s also great to get daylight and fresh air.

Do you think it helps you deal with stress?

Definitely. You always feel better after any sort of workout, whether it’s running, walking, swimming or a session in the gym.

You obviously have an extremely high-pressured public role, so how do you make time to run and how important is that time to you?

When I was first elected to the Dail, I asked a few people whether they had any advice. Ruairi Quinn (former Education Minister) recommended scheduling time for yourself every week. So that no matter how busy you are, you can always find time for exercise. It’s advice that has stood to me really well over the years.

Do you ever feel conflicted taking time for yourself?

Sometimes you do feel a bit guilty, especially if there is a backlog of calls to return or documents to read. But I know that exercise, like sleep, improves performance, so you have to make time for it. You also work very long hours in politics, and I believe firmly that regular exercise helps you put in the hard yards at work by virtue of being a little fitter.

Do you consider yourself a competitive person?

I’m not, I tend to run more for exercise and fitness rather than for competitive reasons.

You’re competing mainly against yourself.

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If you had to race another world leader, who would you choose?

That’s a difficult question.

Running is actually very sociable, and a great way to get to know someone. I’ve ran with Justin Trudeau (the Canadian Prime Minister) and taken a long bike ride around Copenhagen with Mette Frederiksen (the Danish PM). Maybe (American VicePresident) Kamala Harris. I have yet to meet her.

What's your fastest 5k time or do you bother tracking?

I don’t really track it anymore, but it’s usually about 25 minutes depending on the route.

We're dying to know what's on your running playlist.

That changes a lot. It’s mostly dance music to keep me going.

At the moment it’s Fisher, Ewan McVicar, Shane Codd, Cheese People and Dua Lipa.

But on a summer’s day, I might listen to classical music.

Do you tend to run solo or with a buddy?

Usually solo. I used to run with the Dublin Front Runners in the Phoenix Park but haven’t since the pandemic.

Have you ever run a marathon?

And if not, could this be a goal for 2022?

I’ve done a half marathon and a couple of sprint triathlons, but never worked up to a full marathon. These days I’m a big believer in mixing different types of exercise so I’ll probably keep my focus on shorter runs for now. I mostly do workouts. Having said that, I’ve huge admiration for anyone who has put in the time and the effort to run a full marathon. It’s really an amazing achievement.

Lastly, what would you say to anyone toying with the idea of taking up running in 2022?

Go for it. Walk or run. It’s a brilliant way to stay in shape, burn off stress, and in these days of Covid, to enjoy the fresh air.

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INSPIRATION

New year, mo Slow and steady wins the race

By Catherina McKieran Olympian Widely regarded as one of the world’s best cross country runners, Irish Olympian Catherina McKiernan has devoted herself to inspiring and coaching a new generation of runners since her retirement from competitive sport in 2004.

And who better to inspire Irish Runner readers than the 4 time World Cross Country silver medallist, European Cross Country champion, Winner of London, Berlin, and Amsterdam marathons, and the current Irish marathon record holder?

We all can run. I love getting up in the morning, putting on my running gear and going out to the trails in the Phoenix Park. I like the freedom of movement and the feeling of the ground underneath me. It makes me feel alive and good about myself.

It sets me up for the day and I feel more productive in my daily routine. More and more people are out running. But whether you’re a seasoned athlete or someone new to it, there are days when you don't feel like running. Sometimes life gets busy or the weather is cold and wet and you don't feel like lacing up the runners.

01

Just go, even if you don't feel like it

The trick is to just go, even when you don't feel like it and I guarantee you will feel emotionally and physically better for doing so.

02

About Catherina McKieran Catherina is a Chi Running instructor, sought-after fitness trainer, and an expert on the mechanics of safe, injury-free running.

Catherina conducts one-day Chi Running Workshops, and Weekly Chi Running Classes suitable for runners of all levels – even beginners. She is also a sought after motivational speaker at conferences and events.

Visit www.runwithcatherina.ie

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Get a run-walk programme

If you are someone who is just starting running, or someone who used to run and wants to get fit again, the best way is with a run-walk programme.

Begin by adding small segments of running into your walking.

03

Don't go too fast too soon

Don't go too fast too soon.

Many runners make the mistake of running too fast or for too long at the start. Start slowly, be consistent and your body will adapt.

04

Get a run-walk programme

Despite being called an easy run, maintaining a low intensity can be anything but easy for runners. Many new runners will start out at a moderate to hard effort. Runs done at an easy, comfortable level of effort are what will build your fitness the most with the least risk of injury.

05

Embrace the challenge

It will feel challenging at first, but it will get easier as you get fitter.

06

Organise your week

07

Outside factors can help

Organise your week in advance and slot in the times you can go for a run.

Sometimes we need outside factors to make us feel accountable. Join a running group and commit to a weekly run and this can turn out to be a social activity. If you get out running 3 to 4 times a week, you will have a great level of fitness.

08

30 minute runs are sufficient

It doesn't have to be for long; two 30-minute runs on a regular basis are sufficient. These runs can be varied by including 80m hill sprints and 100m strides on the flat.

09

Find your balance

10

Don't compare yourself

11

Take part in Parkruns

Some people are able to withstand more training than others and finding that balance without pushing it over the line and breaking down is a key factor in progressing.

Don’t compare yourself to others. Running is an individual sport, so just do the best YOU can.

A great way to keep yourself motivated is by taking part in a Parkrun on a Saturday morning.

They take place all over the country and are friendly and relaxed. I love going to different venues on a Saturday morning for the Parkrun and seeing so many people enjoying running with no pressure, just for selfsatisfaction.

Catherina McKiernan.

Photo by Brendan Moran/Sportsfile

INSPIRATION

re you!

Run, eat and think yourself fit in 2022 with our insights, advice and top tips from a range of running, nutrition, health and wellness experts.

What about those New Year Goals?

By Evan Lynch Irish Runner The tinsel has been packed away, the last of the turkey is gone and you’re 20 pages into that self-help book that was in your Christmas stocking. If your mind or conversations start swaying once again towards what New Year’s resolutions you’re going to make, then I am speaking directly to you.

Let’s look a little more closely at behaviour change, which is what all New Year’s resolutions basically are, and look at some of the key ingredients that need to be in the mix to cook up some permanent change.

Odds are you make and break the same three promises to yourself every year. Here’s where we tend to go wrong.

01 Thinking Big This is often sold to us as a good idea, and one which we like to latch onto because it’s highly aspirational. However, if we think too big the picture gets too vague (i.e. I’m going to be very healthy this year) and we lose sight of specific actions that we can take to achieve that goal. Ditch the idea of a big end goal, and focus more so on one specific step you can take that will help lead you there. Agreeing to something like “I am going to try to swap out butter for Flora Proactive in 2022 " would be a more actionable step towards being healthy, and it is highly specific. This swap removes our main source of saturated fat and substitutes it with stanols, which have a positive effect on your cholesterol levels. Runners are not immune to high cholesterol.

About Evan Lynch Evan is a registered dietician, sports nutrition specialist and the Dublin City University Nutritionist.

Contact info@evanlynchfitnut. com to book an online consultation or visit evanlynchfitnut.com for more information.

in 02 Thinking Extremes

and 03 Black White Thinking

How often have you heard people say any of the following things: “I am off chocolate now", “I am finished consuming alcohol” or even “I will go to the gym every day, maybe even twice a day”. What all of these notions have in common is that they are very extreme; an idea which we are told is the only way to achieve something. We crave a tangible change because we believe that only by making grandiose swooping changes to our lives, will we see change.

Unfortunately this never works and we “regress to the mean”, that is to say, we deviate right back to what we naturally do. Try the following instead.

Perhaps we can reframe the above to a positive intention that hasn’t got such strictlydefined criteria, as when we set strict limits to behaviours as complex as diet and healthy living, we will deviate outside the lines every now and then and deem ourselves as failing or failures. This is unhelpful so how about this – “I am going to aim to go to the gym or for a walk when I have an hour to do so” or “I am going to try to consume less chocolate and maybe try to opt for more non-alcoholic beverages.”

This comes in two formats, time restrictive and criteria restrictive. Great examples of this are Dry January, a goal with a pre-defined endpoint, or exclaiming that you will never eat pastry again, a goal that removes a food group. Both are flawed as we should be aiming for goals that will be everlasting, not ones that last for a month, and we want goals that don’t initiate the rebel response (tell yourself you shouldn’t do something and the cumulative power of negative suggestion over time will ensure you do that very thing which, if you also live by point number two, will make you feel like a failure).Finding a goal that you can try to achieve every day forevermore may prove to be easier to adhere to.

You can “try to hit your 5 a day” all year round or you can tie your motivations into being healthy for yourself and your family as opposed to getting ready for a race. The general gist, in case you haven’t gotten it yet, is that New Year’s resolutions should be fairly underwhelming, and that you are still the same old you, so how does the calendar turning over suggest you may be a totally different person this year? Doing as opposed to doing perfectly will always move the needle in the right direction.

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INSPIRATION

Run Yourself Fit for 2022 It's a new year and the chance for a fresh start - so let’s make 2022 the year you get yourself into the best possible shape. And the best way to do that is to set running goals and targets.

By Gary O'Hanlon Long distance runner and coach I would say pick a number of races, enter them, and stick the dates in your diary. Earmark the important races, or should I say important to you. Highlight that date and stick it up on your fridge door so the days you don't feel like running your motivation is looking at you every time you open that fridge door. You need to set time goals but also set out a plan, and this may include:

01

05

Buy some new running gear

06

Do one hour of exercise a day

Invest in new running clothes to start the year. Who doesn't feel good in some new fresh running gear? Running in the same old tired running gear can affect motivation.

Improve your diet

Look at your diet and decide how it can be improved (which can't be too hard after our Christmas overindulgence). For me personally, I try to cut out all sugars and alcohol in the final three weeks of the the build-up to a major marathon.

02

Join a running club

03

Give yourself time to build up

An hour of exercise per day may seem quite a lot but it only accounts for approximately 5% of your day. And when you think of it like that….

Joining a running club or running group with runners of similar standard.

About Gary O'Hanlon Gary O’Hanlon is a decorated Irish distance runner and running coach and can be contacted via Facebook (Gary O’Hanlon Running) or Instagram (gohanlon26.2) for running classes.

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For the more seasonal athlete, maybe those looking at a major marathon like London, Dublin or Berlin, ideally give yourself 20 to 22 weeks for a build-up.

After a couple of easy weeks, start introducing sessions of mainly interval, tempo, and long-pace efforts. Then gradually increase the volume of both the tempo and the long runs.

04

Get a running coach

Get a running coach, you'll be surprised at how much it could help!

07

Free up some time to train

That may mean rejigging your week to free up time, but it’ll be worth it.

08

Focus on being better today

A famous Scottish coach once said winning isn’t always about finishing first in a race, winning is about being better today than you were yesterday, every day.

We need to challenge ourselves because you can't perform to the best of your ability unless you come out of your comfort zone.

09

Increase your training slowly

10

22 miles max for long runs

11

Pace for sessions vary

If you’re new to running and starting from scratch, try to increase your training gradually.

Never increase your mileage by more than 25% per week.

The max distance I’d recommend for the long run is approximately 22 miles. Taper vary from 10 days to 3 weeks. I tend to favour a shorter, more sudden taper 8 to 10 days out.

Even in the final 10 days of a taper, the quality remains the same and only the volume is reduced (by approx 50%).

Paces for sessions vary and tempos are set at approximately 5 to 8 seconds faster than marathon pace. Intervals vary between 3k and 10k race pace and long-paced runs vary between 20 to 30 seconds slower than goal race pace.

Improve your performance with this breathing technique

By Niall O'Murchu Author of The Blissful Breath Imagine we could change our mood in a few moments?

Imagine we could feel calm and peaceful despite all the uncertainty and pressure?

Imagine we could improve our performance in a race, or at work, or at home, whenever we needed to? We can do all of that when we learn to breathe deeply, calmly and with focus.

But where do we start?

As a person interested in running, you probably spend time thinking about what you eat and how it will improve your performance. Obviously, that is important. But let’s think about this in a different way for a moment.

If you suddenly stopped eating, it would take a few weeks before your eventual demise. Slowly the body would shut down without food.

You probably also spend time thinking about what you drink when running and throughout the day. That too is important.

Like before though, if suddenly you stopped drinking, it would take a few days before you perished.

But if you stopped breathing, it would be all over in a matter of minutes. No amount of food or water would help.

Everything depends on us breathing. It’s the most important part of our health and our existence.

However, most people pay little attention to it. Our breathing just happens over and over again: about 20,000 times a day without us thinking too much about it.

When we do think about it though, when we place our attention gently on our breath, everything changes. We become calmer. Our health improves.

Our focus sharpens. Our mood elevates. We become more open, more successful and more loving. Just by breathing.

So, let’s begin to breathe together now. As you read this, gently breathe in without force.

Now, breathe out calmly and steadily all the way to the end of your exhale. When you reach the bottom of your exhale, breathe in again gently, without force.

And then simply breathe all the way out calmly until you reach the bottom of your exhale.

About Niall O'Murchu Find out more about how to breathe like this in Niall’s new book “The Blissful Breath.” It is available to pre-order now and launches around the world at the end of February.

Find out more at www.breathewithniall.com/

This way of breathing helps us activate the vagus nerve, dropping our heart rate, helping us feel safe again, making us feel calm again, allowing us to adapt successfully to whatever pressure we are facing.

1

LABEL

The Blissful Breath

Step One Breathe in without force.

2

Think of those moments before a big race when we feel our heart pounding in our chest. Our mind starts to imagine the worst case scenarios ahead. We wonder if we should even go through with it.

But if we take a few moments to focus on our exhale, all of that changes.

We become calm. We feel safe.

Our mind starts to open up again. We’re ready. And there is plenty of science to back it up.

It doesn’t only have to be before a race though. We can breathe like this whenever we feel pressure, stress or anxiety. We can breathe like this when our energy is low or when we don’t feel like ourselves.

This simple “vagus nerve breathing” is a key that unlocks our ability to find calm and peace whenever we need it.

One final time: gently breathe in with no tension in the breath.

Now, finally, breathe slowly all the way out.

This way of breathing has changed many people’s lives, including my own. Our breath is our companion: it is always there with us. It reflects how we feel. When we’re under pressure, our breathing is erratic. When we’re calm, so too is our breathing. The great news is that we can change how we are breathing at any moment. By doing so, we can change how we feel and think as well.

This simple way of breathing (with a focus on long, calm exhales) has a profound influence on us. It makes us calmer despite extreme stress.

So, next time you feel that pressure or uncertainty rising in your chest, remember your breath, focus on it and breathe out calmly and steadily.

Step Two Breathe out calmly and steadily all the way to the end of your exhale.

3 Step Three When you reach the bottom of your exhale, breathe in again gently, without force.

4 Step Four Then simply breathe all the way out calmly until you reach the bottom of your exhale.

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INSPIRATION

Run Your Mind Fit If you change nothing, nothing changes... so do something!

By Neil Kelders Coach and Speaker I know this feeling of failure and losing my focus all too well. If you’re like me, I’m thinking you are trying to figure out how to stay consistent with your goals for the year ahead.

After over a year out with injury, I began trail running again. I had wanted to get back running but if I’m honest I was quite anxious, as I had lost my fitness, carried weight, moved to a new country not knowing anyone, and lacked the confidence to meet new people.

Eventually I did join a very mixed running group with people of all ages and abilities and as I sized up the group, I became less anxious. Even a little more confident.

Our first run together was enjoyable to begin; running and chatting in the beautiful nature of the mountains. Then I felt the pace increase and some of the group broke away. I increased

About Neil Kelders Neil Kelders is an International Speaker, Coach & Advocate for Mental Wellness and Physical Fitness. He specialises in the areas of Performance Coaching, Mentoring, Mental Health & Wellbeing Coaching.

Find out more at @neikelders on FB and INSTA

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THE TOP THINGS YOU NEED TO DO

01 my pace, less chatting. I lost control of my breathing and became frustrated. Feeling embarrassed, I ducked into the bush, pretending for a toilet break. The run ends and I’m 20 minutes behind. Disgusted, I decided running was not for me. I was too far behind and would never make up ground.

What I failed to do was stay focused on my goal, which was to control my breathing, and instead went with the beat of the group. Both body and mind struggled and thoughts turned against me, urging me to give up and question why I was even running. This lack of consistency seems to happen every year and to add to the misery, you see everyone around you achieving and progressing seemingly with ease and that is something you desperately want, right?

You’re wondering if you could do something right now to overcome going off track.

Well, I am going to tell you the top three things you need to do right now.

Keep the focus on you

The first thing you need to do if you really want to avoid that feeling of failure is to keep the focus on you. Thankfully I’ve learned not to trust decisions made in frustration and so have been on many more runs with the group. Focusing on me and my goal each time, whilst also being able to enjoy the trail, the scenery and the people. Helping me feel more at home in my new surroundings.

My goal of becoming the strongest runner in my group excites me. I want it. Everything about it excites me; exploring new routes, making new friends, being lost in nature and the feel-good factor after completing a run. My body is buzzing as I write this because I can feel it. If you could see my face and body language right now, you would be consumed by my passion for it.

02

Ask yourself about your goals

This goal and the journey towards it are key factors as to why I decided to stay in this new country. It has helped me to connect to both my new environment and new like-minded people. This is essential for me as I constantly look for new ways to manage my depression, anxiety and loneliness. This goal and journey towards it permeate the whole of my life.I need you to take out a pen and paper and write down what excites you about your goal and the journey towards it.

The more you connect it to all

areas of your life, the more it will excite you.Now I know full well that even when a goal excites us, being disciplined can be a struggle. The problem may not be discipline but the fact that your desire for that goal has waned.

03

Build the desire back for the goal

As mentioned already, the journey towards my goal is just as important as the end goal itself and I continue to create new waves of excitement on this journey. The same is true for the end goal and is something I do each and every day.

I need you to once again get a pen and paper. You are going to write down your future goal but in the present tense, as if you have achieved it already. You are going to do this first thing in the morning and last thing at night.

Here’s a quick example: ‘I am so thankful that I am the strongest runner in the group by over 10 minutes and am the current winner of the runner of the year award by September 2022’. I have achieved my future goal now! Or so I would have my body and mind believe… that is until it happens.

Now it’s over to you! And remember ‘if you change nothing, nothing changes…. so do something’.

LABEL

#SheWasGoingForARun END VIOLENCE AGAINST WOMEN

RUN. WALK. DONATE. SHARE. JOIN US ON THE 6TH MARCH run.hersport.ie

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EDITOR'S PICKS

TOP 10 PODCASTS

6.

THE GOOD GLOW GEORGIE CRAWFORD

WHAT?

2.

THE INSPIRATIONAL RUNNER WHAT? This feel-good bi-monthly series is all about ordinary people doing extraordinary things.

WHAT THE READERS SAY Motivation at its finest.

Never fails to make me smile.

4.

THE BRIAN KEANE PODCAST BRIAN KEANE WHAT? Irish fitness entrepreneur Brian Keane answers your questions and interviews people in the worlds of fitness, health, mindset and natural wellness.

WHAT THE READERS SAY This guy is a legend. He has done some incredible challenges, but always makes everything relatable. I learn so much from every episode.

1. 3.

5.

AN IRISHMAN ABROAD JARLATH REGAN

WHAT? Jarlath Regan presents this diverse weekly series featuring the greatest Irish people of all time.

Recent guests include Sonia O’Sullivan and Catherina McKiernan.

WHAT THE READERS SAY Brilliant! As a very occasional runner, this has really helped me improve my running plan and speed.

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MY THERAPIST GHOSTED ME VOGUE WILLIAMS AND JOANNE MCNALLY WHAT?

TV presenter Vogue Williams and comedian Joanne McNally meet for a weekly chat with honesty and side-splitting laughs guaranteed.

WHAT THE READERS SAY This podcast is such a tonic. Absolutely GAS!

THE REWATCHABLES BILL SIMMONS WHAT? This epic film podcast features The Ringer’s Bill Simmons and a roundtable of guests discussing movies they can’t stop watching.

WHAT THE READERS SAY Fantastic podcast.

Informed, passionate, interesting, entertaining.

In this weekly podcast, breast cancer survivor Georgie Crawford speaks to wellness advocates and others whose inspirational stories will motivate you to make positive change.

WHAT THE READERS SAY One of my favourite podcasts. Georgie radiates positivity.

7.

THE RICH ROLL PODCAST RICH ROLL

WHAT THE READERS SAY I love this podcast. It really does feel like you are running with another person.

9.

THE WITNESS JOEY O'CALLAGHAN

WHAT? Not for the fainthearted, this harrowing yet gripping podcast sees Joey O’Callaghan recount his life story in Dublin’s criminal underworld which culminated in him becoming the youngest person to ever enter witness protection in Ireland.

WHAT THE READERS SAY I was shaken to the core and speechless.

WHAT? This is a masterclass in personal and professional development from ultra-athlete, wellness evangelist and author, Rich Roll.

WHAT THE READERS SAY Great topics on health, achievement and living a good life.

8.

THE RUNNING FOR REAL PODCAST TINA MUIR WHAT? Join former professional runner and life-long athlete Tina Muir as she and her guests chat about the power of running and why our sport has always been part of humanity.

10.

TODAY IN FOCUS THE GUARDIAN WHAT? This Guardian podcast combines personal storytelling with insightful analysis to take you behind the headlines every weekday.

WHAT THE READERS SAY This has become my only daily listen. I am definitely more educated and informed thanks to the team.

16 *

UP TO

HOURS PAIN RELIEF

SELF-HEATING WRAPS FOR LONG LASTING, PAIN RELIEF

® Trade Mark

* When worn for 8 hours.

Read the instructions for use carefully before use. Do not use for more than 8 hours in a 24 hour period. Date prepared July 2020. 2020/ADV/THE/049HC

INSPIRATION

Defying the odds on the road to glory

By David O'Dornan Her parents were told she would never walk - but inspirational Gillian Craig refused to give up on her dream of running.

The determined Northern Ireland woman has cerebral palsy, but her disability wasn't going to stop her from achieving her ambition of completing a century of 5km Park Runs.

115 575 RUNS IN TOTAL

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KILOMETRES IN TOTAL

I

n March 2019 Gillian made her landmark run, and actually exceeded her expectations by going on to finish 115 runs.

When she marked her milestone 100th, she was met by her "Parkrun family" at the finish line to celebrate with tea and cake with proud friends, family and fellow runners keen to recognise her incredible strength over adversity. In the space of less than four years, from the moment she tried to do her first run, she ended up completing an amazing total of 575km of race track."For someone that wasn't meant to be able to walk, it kind of blows your mind," said Gillian.

"They didn't think I would be able to have a normal life, to be able to walk or have a job or be independent. So to be able to go out running was like being accepted." In the Parkrun I was just me, you're not a person with a disability - they just see it as you and I just ran with the ability that I have. I think it's a feeling of being included."

The 40-year-old, from Magheramorne near Larne, Co Antrim said she could never have achieved the milestone without a mix of support from other runners and her gritty will to defy her medical condition. She said: "I had to wear splints in my legs because my condition gets worse as you get older. At first I thought, 'why did I even start this, there's no way I'm going to get round here'."But every week I just kept building and building and the support I have had from other people

was amazing."It hurt and it was not easy but I would have this thing in my head, you have to have willpower and determination. There were some weeks I struggled but I just wouldn't let it beat me. "I knew once I started it I had to get to the end, that's just it. If you're going to start you have to finish and it's just having that determination."

Joining the gym Six months after reaching her personal goal of Parkruns, Gillian was forced to hang up her running shoes under the advice of medical professionals.

But just a month later, she swapped the track for the gym and found herself doing strength and conditioning, throwing herself into exercises like boxing and rowing that she never thought possible.

She said: "I actually got to a total of 115 runs and I would have liked to have done more, but things happen."My last Park Run was in August 2019 because the medical people kept telling me it was going to come to an end sometime, but you keep blocking it out and thinking, 'Well, I'll just keep going after my 100th and see how many runs I can get.'"But then my legs got so bad that I was going to a physio and she said, 'I hate to tell you, but I think you're going to have to stop.'"So I thought, 'Right, we'll have to look at something else.'"And then I got introduced to Inspire Gym and its owner Chris McNaughton.

He actually got in touch with my brother and said that I was

an inspiration to Larne and they had seen how much I had done in trying to encourage the community to get out there and exercise, so he gave me a lifetime's membership of his gym.Since joining in September 2019, Gillian does personal training twice a week – focussing on the rowing machine, squats and learning how to balance - and then goes on her own on a Saturday morning. She beamed: "I used to wear splints when I ran but now since I've got into the gym I got rid of the splints in October 2019. I can see a big difference, there's a big change in my legs. They are straight, they'll not stay straight all the time, but obviously the gym has made them a lot straighter and given me a lot more balance and co-ordination."

Overcoming pain Having overcome the challenges of her disability to achieve her running dream, Gillian is a firm believer in using mental strength to overcome physical issues and pain. She said: "I'm a Christian and I go to church and I was like, 'Well God made me this way. If I want to get out there, I have to just think this is the way I am and get on with it.'

"People would say to me, 'I don't know how you do it' but I just have the determination and willpower. I just look at the finish line and believe I can get there.“I just get out there and I say to my Mum, 'I believe in myself' and it's the same in the gym. It's all about determination believing in yourself.”

INSPIRATION The desire to inspire Gillian wants nothing more than to inspire others by sharing her fitness journey and has already enticed mum Senga, dad Thomas and her brother Thomas to join her at the gym - and hopes that anyone reading this will follow suit.

She added: "I always think that even if it's not a physical disability, it might be mental health issues and you can exercise for your mind too.

"When the door opens, if you don't try the thing you'll never know. There's plenty of running clubs out there that are willing to give you a chance.

"Everybody's different and it doesn't matter what ability you have, the Parkrun's open to everybody whether you run, walk or jog. The people are so friendly, if you just come down and give it a go once, I guarantee you'll come back."

"It's all about determination and believing in yourself.”

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INSPIRATION

Marathon Man

Preparing to swim the length of Ireland, 2019 Photo: Evan Doherty

By Alana Fearon Irish Runner Editor Dedicated, passionate, inspirational, fearless, fit are just some of the adjectives that spring to mind while browsing a summary of what Alan Corcoran has already attempted and achieved in his life.

Running 35 marathons in 35 days at the tender age of 21 – a gruelling 1,476km lap of Ireland – isn’t something most of us could achieve even in our wildest dreams. Neither is a 500km swim of the length of Ireland, or an attempt (albeit a doomed one) at stand-up paddleboarding 1,500km around Ireland.

Extraordinary? Definitely.

Bonkers? We had to ask.

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T

he Waterford man told Irish Runner: “I definitely underestimated [the physical and mental toll], but I wouldn’t say I was mad. I originally got marathon running on my radar when I was 13 or 14 watching the London marathon on TV and seeing Paula Radcliffe trying to break records but then you see the average person doing it for their own cause. That's when I originally said I would like to do a marathon but I said I’d put that aside for when I'm finished with my sprinting days.

“But when I was 18, I saw Eddie Izzard and he was running 43 marathons in 51 days for charity and I was just like, ‘oh, I never even thought of doing sort of running from A to B, multi stage’. So that sort of brought that up on my

radar as something different.”

Marathon man as he’s known is an ironic moniker considering Alan had never actually ran a marathon before he decided to run almost 1500km around Ireland in 35 days in 2012 to raise money for the Irish Heart Foundation Stroke Action campaign, the National Rehabilitation Centre and the Football Village of Hope charity after his beloved dad, Milo suffered a stroke in 2011.

He was undeniably fit having been a sprinter in his local athletics club during his teenage years and even won the under-19 Irish Championships in the 400m hurdles, as well as a few juvenile internationals. But after second year of college he ended up quitting and moving to Scotland on exchange to Dundee University. And that’s when his dad had the stroke.

Alan recalled: “That was the

500

Kilometre Swim of the length of Ireland

1,476

trigger to go for the lap of Ireland run. And then I was thinking running a lap of Ireland might not be enough to raise money for charity so I thought ‘Why not do it as consecutive marathons?’

I hadn’t ran even a half marathon at that stage, never mind a full marathon, but I had committed to that notion in my head.“Weirdly, when I was in Scotland, just before my dad's stroke, I was introduced to a character called Terry Fox. He was a teenager when he was diagnosed with cancer, had his leg amputated, and then tried to run across America from east coast to west coast. So then when my dad had a stroke within a few weeks of finding out about Terry Fox, and with Eddie Izzard too, they sort of raised my gaze from just one marathon and I thought if these guys can do it, maybe I can too.”

To the uninitiated runner,

Kilometre lap of Ireland

this might seem like an easy transition. If you’re fit and can sprint, that’s the important part? Not so fast, says Alan. “I suppose there's an extreme sort of intensity to trying to compete at national championships and internationals and make standards as a sprinter, but the one thing that’s the same with both is just the discipline of showing up. I remember texting one of my old training partners after a 30 miler and saying that was a lot easier than some of our 400m sprint sessions on the track where we’d be puking up and crawling off the track. It's not about intensity, it was just about knowing I wasn't trying to run the world's fastest marathon. I was just trying to get from A to B, a lap of Ireland was the goal.”

Alan also turned to acclaimed author and ultra-athlete Gerry Duffy, of ’32 marathons in 32

days’ fame, for guidance on his mammoth challenge. And the Mullingar man had one key piece of advice: Don't let your ego get involved.

He recalled: “Gerry just basically said don’t forget that you're trying to run a lap of Ireland, but not really fast.

So that's what I had to just keep telling myself. Just get to the finish line and not injure yourself, or injure yourself as little as you can for the next one.”

It’s almost a decade since Alan completed his gruelling charity challenge and fittingly he has just released a book titled Marathon Man, not so much as a diary account, but more as an homage to those who inspired him.

Alan explained: “I just thought that with a book I could reach more people and hopefully connect to them and inspire them to do something else, or give them some sort of motivation. Even if it's not running, just whatever your goal is. People might talk about things and think it’s unachievable and then relate my challenge to their own goal and then chip away at it.”

Unsurprisingly, Alan’s 35 marathons in 35 days weren’t plain sailing. Yet it wasn’t the gruelling physical challenge that threatened to derail him, but rather the logistics of what he was trying to achieve.

to finish it off.

“That said, I think one of the wobbliest days I had was day 17 bang in the middle but after 20/22 days, your body is adapting and I just levelled off and was able to find the sweet spot of just consistent, painfree kind of running.”

It’s an accomplishment most people couldn’t even dream of. But that doesn’t mean Alan has no regrets.

He revealed: “I was doing something like 300 kilometers a week for five weeks straight so I regret not maybe taking two weeks or something after to recover and then doing speed work to do a fast marathon just for my own head really, just to see what I’d be capable of. But I think that ship has sailed now.” 

INSPIRATION

35

Marathons in 35 days

"With a book I could hopefully reach more people and connect with them" 'Marathon Man' available on www.marathonman.com , Amazon and Audible

Alan said: “I suppose I signed up for a charity run, young and naive thinking a charity run just means I have to run.

But there was a lot of physios, food, accommodation, support teams, support car. So you’re trying to organise all that and it’s falling through and you’re thinking ‘what am I going to do?’ I considered sleeping in a tent and living off energy gels and protein shakes. But with the run itself, I was just singleminded that I was going to get there. I was stubborn enough Irish Runner #1 - 2022

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INSPIRATION

Alan is enjoying his new life in Canada

Rocky Mountains in Canada, Alan hasn’t ruled out another gruelling challenge in the future.

“I wouldn't rule it out. Now that I’m here and the runners are back on and the spikes are on, you never know. But I’m not sure about re-attempting the paddle boarding and also I'm in the mountains here so I'm landlocked and far away from the sea. It's still a bit a bit raw anyway!

“But I joined up with the local running group in Canmore and we do trail runs in the mountains every Tuesday and intervals on Thursday nights.

“I’m more of a sea baby seeing as I grew up on the beach in Tramore so I didn't really have much of an interest in the mountains. But now that I'm here, they’re winning me over slowly.”

"I’m more of a sea baby seeing as I grew up on the beach in Tramore”

More info 'Marathon Man' is sold through Amazon, Audible and Alan’s website www.marathonman. com. It’s also available in all great book stores and libraries.

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 Speaking of ships, Alan decided to take on a second charity challenge a few years later when he attempted to swim around Ireland. His first shot failed in 2017 – because his boat sank - but he got back in the water and completed the 500km length of Ireland from the Giant’s Causeway in Co Antrim to Tramore in Co Waterford over 52 days in 2019.

Coincidentally, it was a book that inspired that challenge too, Hell and High Water by Sean Conway to be specific – another reason why Alan decided to put pen to paper for his own tome.But having had no swimming experience, surely that feat was much tougher than the marathons?

“I was a runner so that was lot more natural,” Alan said. “I wasn't starting from square one. Before I jumped into the marathon training, I had eight months to get ready from being a sprinter to standing on the start line for the lap of Ireland. But then when I went into the pool, there was no way in hell that I’d be able to swim the equivalent – a marathon swim is 10 kilometers – and I’d get maybe 20 meters and have to stop as I’d be out of breath.

It was just totally different on the system, a different technique so it was back to square one.”

Perhaps somewhat of an adrenalin junkie, Alan then tried to stand up paddleboard around Ireland in the summer of 2020. But that doomed attempt ended on day one when their boat hit rocks – and that put paid to that.

While he hasn’t ruled out a second shot, he’s currently focussed on releasing a film about his 500km swim.

Unsinkable will be submitted to film festivals this year and publicly released in 2023.

Still a keen runner in his new home in Canmore in Alberta’s

35 1500 500

MARATHONS IN 35 DAYS

KILOMETRES PADDLEBOARING ATTEMPT

KILOMETRE SWIM

Alan and his dad Milo on the finish line of his 35 marathons in 2012.

LABEL

SUPPORTING IRISH ATHLETICS www.sportireland.ie @sportireland

Irish Runner #1 - 2022

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GALLERY

Karoline Bjerkeli Gr∅vdal of Norway celebrates after winning the Senior Women's race.

Photo by Ramsy Cardy/Sportfile

SPAR European Cross Country Championships Fingal-Dublin, Sport Ireland Campus, Dublin 12TH DECEMBER 2021 The dust may have settled on an epic Irish performance at the December 2021 European Cross Country Championships on home soil, but as a nation we’re still celebrating our brilliant athletes who put a smile on our faces when arguably we never needed it more. More than 7,000 fans braved the elements and gathered to cheer on the stars, despite the Covid doom and gloom that has enveloped the country for almost two years. And it was the explosive atmosphere that the Irish athletes accredited with pushing them on when they felt there was nothing more in the tank.They may have moved on from their impressive performances, but we’re still revelling in the glory and hope you can too with this picture gallery from that historic day in Abbotstown.

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GALLERY

A view of the action during the Under20 Men's.

Photo by Ramsey Cardy/ Sportsfile

Mathilde Theisen of Norway competing in the Senior Women's race.

Photo by Ramsey Cardy/Spotsfile

Irish Runner #1 - 2022

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1.Karoline Bjerkeli Gr∅vdal of Norway (left) and Meraf Bahta of Sweden congratulate each other after finishing the Senior Women's 8000m. Photo by Seb Daly/Sportsfile 2. Darragh McElhinney of Ireland celebrates with his brother, after winning silver and team gold after completing the U23's Men's 800m.

Photo by Sam Barnes/ Sportfile 3. Aoife Cooke (left) and Aoibhe Richardson of Ireland compete in the Senior Women's 8000m final. Photo by Seb Daly/ Sportsfile 4. Nadia Battocletti of Italy celebrates with team-mate Anna Arnaudo after winning the U23 Women's 6000m.

Photo by Ramsey Cardy/ Sportsfile 5. Jakob Ingebrigtsen of Norway (left) and Jimmy Gressier of France. Photo by Ramsey Cardy/ Sportsfile 6. A general view of the action during the Under 20's Men's.

Photo by Ramsey Cardy 7. Team Ireland U20 Men's 6000m team silver medalists, from left, Cathal O'Reilly, Abdel Laadjel, Dean Casey, Nicholas Griggs, Sean Kay and Scott Fagan. Photo by Ramsey Cardy/Sportsfile

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8. Charles Hicks of Great Britain crosses the finish line to win teh U23 Men's 8000m. Photo by Ramsey Cardy/Sportsfile Irish Runner #1 - 2022

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Irish Runner #1 - 2022

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INTERVIEW

"It's the buzz of the Cork Marathon that makes it so special" Says veteran runner, Dolores Duffy

D

olores Duffy took to running later in life, but the Cork mum has certainly made up for the delayed start in the 14 years since. Newly divorced aged 40 and “a little bit overweight”, Dolores decided to start pounding the pavements as much as for her mental health as for any physical gains. She quickly discovered a love of longer distances and within four years had started running marathons - racking up a staggering 79 of the races across the globe since.

Perhaps unsurprisingly, the Cork City Marathon is one of her favourites – and one she has tackled multiple times previously. And Dolores will be lining up among the 10,000 other runners expected to turn out on June 5 to take on the 14th staging of the race.

She told Irish Runner: “I do it every year. Obviously being my hometown, that has a lot to do with it, and all my running friends will be doing it too so this year for me it’s a goal marathon and I’ll be trying to do the very best I can. I’ll train specifically for it.

“I came third one year at 3.14 but I’d like to get under 3.15 this year, I’d be very happy with that. Another aim a lot of Cork girls would have would be to get in the top 10, so to do OK in your age category. That'd be everything.”

The passion and love Dolores, 54, has for her hometown marathon is palpable and for any newbies this year, or for anyone still deciding if they should sign up, she has this advice.

“It has a big city feel to it, the support is amazing and there’s a massive buzz at the start line and the finish line. But people shout for you all the way through. Also, what's good about the Cork City Marathon is that they have relays. So at the relay stations there are a few 100 runners waiting to run and they all scream and roar as you go through and it’s a massive buzz and that's what's brilliant about Cork. I love it for that."

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Surely a veteran at this stage, and aiming for the stars under the tutelage of running coach Gary O’Hanlon, Dolores shared some of her top tips for success on the Cork City track.

She explained: “Definitely increase your mileage. Start a training plan, you can get one online or go with a coach.

That's what suited me best because then you structure it correctly. So you increase your weekly mileage bit by bit, then start cutting a few weeks out.

Also, try to do a speed session once a week. So you could do that with a club or you could do a short race. Maybe do a short race every couple of weeks. That would really bring somebody along as well.

"And more rest is really important. If you're going to train for Cork City Marathon and you're going to increase your mileage, and you're going to put a lot of hours into it, then definitely try to allocate an extra hour per night sleep, it makes all the difference. So personally, if I'm increasing my mileage by 10 miles a week, I'll give myself an extra hour in bed because honestly, it’s all about recovery. Recovery is more important than training because you can destroy yourself and you might be out then for six months so I’m more concerned with recovery time.

“It’s also important to plan your race. How are you going to nourish yourself throughout the race? Are you going to carry gels or what's really helpful is to have people on the course to give you your favourite drink or favourite gel.“I usually plan my nutrition for the marathon so I'd have a friend give me the isotonic drinks or if I don't have any friends at the race, I’ll carry gels and then there’s the water stations.”

What she’s wearing is also a huge motivating factor for Dolores.

She said: “I spend money on the trainers, a pair of trainers that suit you, a pair of trainers that make you feel like you're on springs. I like Nike Alphafly,

they’re my favourite shoe and I prefer to put the money into that rather than the clothes because they're not going to give you any performance boost. For the day of the marathon itself, I like to have a whole new outfit and I have it all laid out about a week beforehand so if you’re feeling good and fresh and ready and spruced up for the day then you feel a million dollars and you're going to run better.

“You can run best when you're feeling confident in yourself, happy in yourself.”

Back to the topic of nutrition, fad diets have never played a part in Dolores’ fitness journey. The key to her success is balance – and the odd glass of wine and some chocolate.

She said: “I just try to eat healthy, basic traditional foods. I eat everything so I certainly don't follow any fad diets. I prefer to eat real protein and prefer to eat loads of carbs because when you're running you need carbs. But I suppose I try to limit how much junk I eat because you don’t benefit from that. You have to remember you're putting your body under stress, so you have to put whatever you take out, back in.

I try to eat fruit and vegetables every day. I love red meat, I think that's very important.

And also, I think a chill out once a week as well, a few glasses of wine, chocolate.”

If you are feeling motivated to follow in Dolores’ footsteps and reach her level of success, we asked the running

“I'm thinking I might do Limerick at the start of May. And then Waterford is the month after Cork, that's another very good one.

Then there's the Dungarvan 10-miler so doing the 10-mile races or half marathons are all good training towards a marathon.”

Her hobby obviously takes a lot of dedication and gruelling training, so what’s her secret?

“I just found that I loved running and it was a new social life. It just made me feel really good. Finding the time is the hard part but you have to make the time. So I spent less time drinking coffee and shopping at Mahon Point and more time running!

“I love marathons especially, it's my favourite distance. And I think the older you get, you find the longer distance easier than the shorter distance. You start to lose speed as you get older. Well, I never really had speed and I still don’t, but I can do endurance and you can get endurance through hard work and just putting in more miles.

And so the marathon then feels like a huge achievement. It's the biggest buzz.”

Dolores was the first lady home in the 2021 Tralee Marathon in a time of 3:24:29 and she tackled the Clonakilty Marathon again recently, finishing in a time of 3.15 and earning herself a place on the podium. And it’s Clonakilty that has a special place in her heart.

She told Irish Runner: “I loved Clonakilty. It’s all country roads and you're on your own for a lot of it, in the wind and rain. And then you do something like Cork City, which can be really hot and

Cork Marathon

Calling all potential sponsors!

INTERVIEW

"It has a big city feel to it, the support is amazing and there's a massive buzz at the start and finish line."

enthusiast for a breakdown of her typical training week.

She revealed: “I'm doing probably 50 miles a week at the moment and then coming up to the marathon, I go up to 70 miles a week. So you increase your mileage coming up to it, but you can't maintain that so you taper off for two weeks beforehand. But I’ll be doing a few marathons before Cork anyway.

The organisers of the Cork City Marathon plan to grow the event past 20,000 participants over the next three years and transform a race day into a weekend experience.

This opportunity is ideal for a brand looking to:

there are people all the way through, so it's the contrast that makes them interesting and enjoyable.

“My best marathon memory is actually probably winning Clonakilty a few years ago, 2016 I think. It was my first marathon win and I just couldn't believe that I could win a marathon.

“But you should dream. I firmly believe in dreaming and not ruling things out just because you're getting older or for whatever reason. Try to stop the negative talk, dream big and you never know.”

So after clocking up 79 marathons to date, is retirement on the horizon?

Dolores quipped: “I’ll never hang up the runners! But reaching the 100 marathons mark would be great. I’m in Marathon Club Ireland so being there, you get a medal at 100 marathons so that’s a big deal so maybe the end of next year I’ll aim to do that at Clonakilty. It’s a really big milestone.”

• Connect with more than 12,000 experience-seekers during one of the sporting highlights of their lives over 3 races: Full Marathon, Half Marathon, Team relay • Partner with an established race brand that is helping people become a better version of them • Increase brand awareness through mass media exposure • Engage with the local community in Cork and Munster • Engage with the running community in Ireland • Ireland is ranked no. 7 in the world for most improved marathon times over the last 10 years.

• Ireland is ranked no. 5 in the world with 53% of all marathon runners being women.

MEDIA IMPACT • 207 media touchpoints • €542k ad value equivalency across 5 channels (National & local newspapers, online, TV & Radio) • €1.6m editorial value equivalence • 4.4m people projected reach

FIRST PLACE WITH

3:24:29 AT 2021 TRALEE MARATHON

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MARATHONS IN MILES WEEKLY WHEN PRACTICING TOTAL

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EDITOR'S PICKS

In the Spotlight Ones to watch for 2022 Our youngest track and field stars have already gotten off to a blistering start for 2022, smashing records and letting the world know that the Irish are in the building. So we’re putting the spotlight on the rising stars surely set for the record books – and finding out what they’ve set their sights on for the year ahead.

ISRAEL OLATUNDE

ROBERT MCDONAGH

CIAN DIARMUID O'CONNOR

Age 19 Coach Daniel Kilgallon Achievements 100m 10.41 Nat Senior & u20 100m Champion 2021.

Started 2022 with 6.67 for 60m which puts him 2nd on all-time Irish list.

From Dundalk In School/College 3rd year UCD Goals for 2022 To qualify for World Indoors in 60m and European Championships in 100m & gain more experience racing as a Senior athlete.

Age 19 Coach Brendan Glynn Achievements 200m 20.93 5th in 200m at Eur U20s 2021. Also on Mixed 4x400m team that went to Olympics 2021 with 400m PB of 46.59 From Galway In School/College 2nd Year NUIG Goals for 2022 Gold at National Seniors & qualification for European Championships, & to run 20.50 for 200m

Age 19 Coach Frank Stam Achievements Decathlon: 7604points.

Ranked #5 u20 in world. 4th at Eur u20s 2021 From Cork In School/College 2nd yr UCC, heading to US in September Goals for 2022 To break the National Senior Decathlon record.

Competition focus: World University Games & European Championships

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NICHOLAS CIAN GRIGGS

RHASIDAT ADELEKE

Age 17 Coach Mark Kirk Achievements 3000m 8:07.46 2021. Eur u20 3000m gold medalist 2021. Eur XC silver medal winning team.

From Belfast In School/College In school Goals for 2022 World U20s Cali Colombia in August. Also, to run sub 14 minutes for 5000m and sub 7:55 for 3000m.

Age 19 Coach Edrick Floreal Achievements 100m 11.31, 200m 20.90, both Nat u20 records, gold medalist at 100m and 200m at Eur u20s 2021. Started 2022 with European u20 best for 300m with 36.87 From Tallaght In School/College Sophmore in Texas Goals for 2022 World Championships in Oregon in July

UNA CIAN BRICE

CIAN MCPHILLIPS

Age 17 Coach Eamonn Flanagan Achievements PV 3.75m. Top Irish-based female Pole vaulter.

From Cork In School/College 5th year in school Goals for 2022 To qualify for World U20s Cali Colombia in August 2022 & to clear 4m.

Age 19 Coach Joe Ryan Achievements 3:40.56, Nat U20 Record holder, 1500m Eur u20 Gold Medalist 2021, Ranked #10 in World u20 From Longford In School/ College 1st year UCD Goals for 2022 European Championships in Munich in August 

DEAN CIAN CASEY

Age 18 Coach Brandon Murer and Dave Sweeney Achievements 15.62m Shot Putt. Started 2022 Indoor season by breaking Irish u20 indoor record.

From Monaghan In School/College Freshman DePaul Goals for 2022 To qualfiy for NCAA finals and World U20s Cali Colombia in August

Age 18 Coach Pat Hogan Achievements 13:58.07 5000m 2021. 6th Eur u20s 2021 and 2nd scorer (13th overall) on U20 silver medal winning team Eur XC 2021 From Ennis In School/College Leaving Certificate Goals for 2022 Goal for 2022 - Lower all his middle distance PBs, World U20s Cali Colombia in August & break Irish u20 5,000m record

NICOLA CIAN TUTHILL

Age 18 Coach Ray Treacy, Gerry Naughton, Lee Van Haeften Achievements Top scorer (6th overall) on U20 team that won silver medal at Eur XC 2021.

14.10.36 5000m From Dublin In School/College Freshman Providence College Goals for 2022 European XC and NCAA XC finals. 

Age 18 Coach Killian Barry, Kevin Warner, Roland Korom Achievements Hammer 61.55m. Won both Irish Senior and U20 titles in 2021 From Bandon In School/College Leaving Certificate Goals for 2022 Goals for 2022 - to qualify for European Throwing Cup in Portugal in March and the World U20s in Cali Colombia in August. To break the Naional U20 record in the hammer 

CONOR CIAN CALLINAN Age 17 Coach Derrick Neff & Eamon Flanagan Achievements Pole vault 4.61m. Has started 2022 Indoor season by breaking the Irish U20 PV record twice already.

From Cork In School/College 5th year in school Goals for 2022 To qualify for World U20s in Cali Colombia in August. Win National Seniors in PV and to clear 5m.

Irish Runner #1 - 2022

EDITOR'S PICKS

CASEY CIAN MULVEY

ABDEL CIAN LAADJEL

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INTERVIEW

All roads lead to Paris

By Alana Fearon Irish Runner Editor Not many of us will remember exactly what we were doing on 9 August 2021, but Irish athlete Phil Healy is one person who does. The shutters had just the night before come down on the Tokyo Olympics, but for the Cork runner there was no time to waste – her mind had already raced forward to 2024 and the dream of glory at the Paris Olympics.

N

ot content with being the fastest woman in Ireland, and the first Irish female athlete to compete in three track and field events at an Olympics, the Ballineen bullet had already shifted her focus to the next Big One and righting the wrongs of Tokyo.

The Bandon AC runner was part of the relay team that reached the 4x400m mixed Olympic final, and she raced individually in both the 200m and 400m events, narrowly missing out on both semifinals by mere hundredths of a second.

Paris dreams And so it’s under the bright lights of the Eiffel Tower that Phil hopes to get a second shot at Olympic glory.

“It is all about thinking in Olympic cycles really because you're like OK, Tokyo is done, then you're straight on to Paris. Paris, obviously, is the big focus, even though you have the other events in between.

“You definitely come home and you reflect and because it is such a short cycle, it's like okay, are we going to Paris and I know there are athletes where that is the point in their career where they decide that's one step too far. It's time to retire and different things like that but because of Covid we have so many postponed championships that are now in the next three years, so it is a really, really busy three years. And Paris is there in the

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back on its own. There's so much in between that keeps you focused but yeah, for me, Paris will be the aim.”And Phil admits that it will be then when she decides whether to hang up the runners for good.

“Whether that will be me, will I go on past Paris; Paris will be a deciding point.”

Oddly enough, when she finally does call it a day, we won’t see Phil out pounding the pavements. In fact, she doesn’t think she’ll ever run again. “I’ll obviously do something but I would amaze myself if I started running 5ks or anything. The gym is definitely something that I really enjoy doing and bike sessions and different things so I think I'm definitely leaning more on that side.”

There’s another reason why Phil is so hell-bent on getting to France. Because despite racing on the world’s biggest international sporting stage in front of tens of millions in Tokyo, she feels slightly robbed of an authentic Olympic experience.

“Because the Olympics wasn't that huge spectacle that it always is in terms of going to opening ceremonies and closing ceremonies and being able to see whatever events we wanted, it almost doesn't feel like we were there. And it just feels like it was another competition. It wasn't the fanfare and spectacle that it usually is.“At the end of the day, we're always going to be Olympians but of course, I know no different because I wasn't there for 2016. I

think we just accepted it and obviously any athlete across any sport would take it going ahead the way it did over waiting again.”

Luckily, Phil won’t have time to dwell on what might have been as 2022 is already shaping up to be an actionpacked year with the World Indoor Championships in Serbia in March, the World Outdoor Championships in July in America, and the European Championships in Germany in August.But will she be tackling the 200m, 400m, and relay again, or does the athlete who breaks records for breakfast have a favourite event?

“I think it definitely changes year on year because in 2020, the 400 was going really well.

So that was definitely my favourite. And then in 2021, I was like, No, I don't want to do the 400. But I think going forward, you have to pick one event. Obviously getting to the Olympics in three events, including the relay, was massive. It takes so much hard work to get there in one, never mind three events. But I've done that now. I've been the first Irish woman to do that and that has made history. But going forward, I have to pick one over the other, so more than likely it probably will be the 400. I will mix it up with 200s in there as well, but not as the primary focus.” 

INTERVIEW

Phil Healy during a Tokyo Team Ireland Announcement for Athletics Track and Field.

Photo by Harry Murphy/Sportsfile

Irish Runner #1 - 2022

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INTERVIEW

Tokyo Team Ireland Announcement for Athletics Track and Field.

Photo by Harry Murphy/Sportsfile

 She added: “For me, having a couple of events is almost beneficial in a way because based on the way my body works, I have to do 400 training, even if I'm doing a 100 or 200. And that's not the case for everybody. So for me, having to change the focus in there with the different events is great. It's just about building the consistency week on week.

And if you do hit blips along the way, and I've had many blips along the way, it's just you learn to cope with them.”

Coping with blips One such blip was in 2019 when Phil slipped on a step and broke her foot.

“I was having a really good season and everything literally changed in an instant. I had this Plan A of winning medals and yet now I'm walking out of a hospital with a boot and crutches and a broken foot. So your Plan B becomes your Plan A and you just have to adapt.

And I think because of the way I had to adapt back then, it helped me cope with the first Covid lockdown a lot more.

So I think you learn all these lessons along the way, which help you. And at the time, you don't see it.”

A former nurse, winning must certainly be in Phil’s blood.

Her dad Jerry holds All-Ireland medals at masters’ level in the 100m and 200m, there’s a history of long-distance running on her mum Phil’s side, and her sister Joan is also a decorated sprinter. So does that mean conversations around the Healy dinner table are all about racing?

“Because I don't get home very often, when I go home, it's my weekend off always. So there is no athletics conversation in our house. Just how am I getting on and that's it. Even with competing with Joan, like we’ve been on European relay teams, we broke the national record for the relay together.

It is great. And especially because she was the reason I started the sport and I'm the reason that she has stayed in the sport. And I'm there to help her when she needs it because she's had an awful lot

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performance enhancer, you go to a nutritionist; performance enhancing. You go to a physio for maintenance, for keeping your body right. It’s the exact same thing. Your mind controls everything, and how you perform.”

Phil Healy off the track So we know her on the track, but who is the formidable Phil Healy off the track?

of injury struggles, so I can just relay the information that I've learned along the way and just help her and that obviously makes a massive difference as well. But she is someone that I can always bounce things off as well, sport or not sports.

So it is great. And obviously when we line up together, we have to put that sister part aside because we’re just two competitors. But I've moved away from the 100 and the 60s for now. So I’ve left that for her!”

A national sweetheart Phil has become somewhat of a national sweetheart thanks not only to her sporting prowess, but also her humility.

In 2018, she blitzed the competition to smash the long-standing 100m Irish sprinting record set by fellow Cork woman Ailis McSweeney in 2011. Later that summer, she became the first Irish woman to break the 23-second barrier over 200m at the prestigious Cork City Sports. And who could forget her now viral performance for UCC in the last leg of a 4x400m relay at the Irish Universities Track and Field Championships in 2016? (look it up if you haven’t seen the video!)

But despite her phenomenal success, none of the passion for her trade has waned.

“Obviously there are times where you're questioning it, like after really hard sessions.

But then you look back and you know that some work has to go in and you're feeling the pain but the love for the sport is still there. And like even after the Olympics, there was no question of whether I’d keep going. You're straight back into it.”

Phil is hyper aware that the sporting dream could end at any moment, and she’s prepared for any eventuality.

She has her Masters from Waterford IT in computers and analytics and will eventually move into that career field. But for now, she’s happy training to be the best and isn’t afraid to admit that her mental health is as important as her physical shape in reaching her ultimate goals.

Mental and physical health “People are recognising that the mental health side of things is so important and that yes, you're an athlete but you're also a person. I started using a sports psychologist in 2017, when I moved to Waterford, and I remember at the beginning, I just went to see my psychologist in our gym area and I was seen coming out and someone was like, ‘are you fixed now?’ and I'm like, ‘it's not about getting fixed’. It's a

“It's like Netflix, go for dinner, just unwinding yourself. We do four-week cycles and then we get the Saturday, Sunday, Monday off and that’s my time to go back to Cork and just relax.

“Normally a training session is at 10am. And say on a Tuesday we have track first and then we have gym straight after and then maybe physio after that. So if I have physio, it could be four o'clock by the time I’m getting back to my house and then it’s just about recovering for the evening. It’s the same thing day after day.

We train six days a week, we get Saturdays off. But for me, it's routine. It's normal, it's my job, so I know no different at this stage.

“I obviously am very lucky to be in the position that I am in, that I’m not stuck in a nine to five job or different things like that. So I think, make the most of it while we have it.”

TECHNICAL

What you should know about the hip flexor How to activate your Psoas

By Emma O'Toole Yoga Teacher With anything you do in your life, your body has two basic functions to survive.To breathe and to move; everything else is secondary. If you are not breathing properly, you are not moving properly, and injuries happen.

The Psoas, better known as the hip flexor, is one of THE most important muscles in your body.

Here is a challenge for you. From standing, can you get to the floor, safely, without bending from the hips?Well just in case you’re attempting it, you can’t!

It’s impossible. You must bend from the hips, or bend the knees, but you still must bend from the hips to reach the floor.

So the Psoas is fundamentally the most important muscle for moving your body. The other piece to our basic functionality is our breathing diaphragm.

You know that belly breathing is imperative to a calm mind and the best performing body.

In these uncertain and stressful times, you might feel your breath in the upper chest. A lot of people are stuck in this stress breathing as a coping mechanism, or in “survival mode”.

DIAPHRAGMIC BREATHING Diaphragmic breathing works hand in hand with the Psoas because they are both connected. If the diaphragm and the Psoas aren’t working in harmony, other parts of the body want to be the “special one”. If you suffer from tight hamstrings, quads, calves, weak glutes, stiff neck (I could go on), it’s possibly from inactive Psoas.

But how can that be when you are running? Put simply, your body is amazing! When the hip flexor is inactive, smaller muscles ‘act’ as the Psoas.

only. This is one of many tests to check your body’s compensation pattern.To activate your Psoas muscle is what I have learned and called “Rub-a-dub-dub”.

03 01

Find your hip bones

Let’s find your baseline from this moment. If you are sitting, stand up and sit down 3 times.

Notice if your body feels heavy.

Did you have to push down on the table to get up? There is nothing wrong, just noticing.

Stand again and find your hip bones.

About Emma O'Toole Emma O’Toole has been a yoga teacher for 8 years and has been sharing these yoga poses to 100’s of people across all levels of fitness and flexibility. She offers online group yoga classes, private online coaching and corporate yoga classes.

Email info@yogawithemma. ie or visit yogawithemma.ie for more details.

And then your other hand on top and press hands firmly, not too much that it will affect your bladder, but enough to feel the muscular tissue. As you press your hands against the tissues, make a circle motion as many times as you need to and then reverse the motion. You should feel your hip bones brush off the heal of your hand and the tip of your fingers. That’s how you know you are in the right place and using the power of your hands to activate your hip flexor.

Now, sit down and stand up again, 3 times.Do you feel lighter and does it feel easier to stand up? You’re activated!

TRY THIS TEST Try this test: stretch your hamstrings as you usually do.

It feels nice and your legs feel longer and you’re ready to go. Do the stretch again and feel your quadricep. Is your quad active as you stretch your hamstring? If the quad feels solid, it is acting as the hamstring when it should be malleable. Slightly bend your knee to turn off the quad and stretch the hamstrings

Press hands down firmly

02

Place your hand below naval

Now, sit down and stand up again, 3 times.Doing this as part of your warm-up routine tells your body that the hip flexor is functioning correctly.

Notice your stride and speed.

I guarantee you will feel a difference.

Place your dominant hand below your naval and between your hip bones.

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TECHNICAL

Runners Knee The symptoms and how to treat them

If the glutes aren’t strong enough to take the load of running, then the effort is put on the quads, supporting the kneecap. If they’re not strong enough for the load placed on them, then the stress is put on the patella. Discomfort between the kneecap and the femur (thigh bone) then occurs.

By Anna Gardiner Soft Tissue Therapist Runner’s knee, aka patellofemoral pain syndrome, is a catch-all term to describe pain at the front and around the kneecap (the patella). It’s not exclusive to runners, but is a very common complaint amongst our community.

THE SYMPTOMS Discomfort or pain, particularly on flexion (bending) and under load (weighted) around the knee joint. Activities that might produce pain include running, (within the running gait you land on a flexed knee), or in exercises such as squats and lunges which places stress around the patella. Going downstairs or downhill, kneeling for long periods, and jumping can all cause discomfort.

REHABILITATION Seek professional help from a physiotherapist to identify the cause and guide rehabilitation, but there are some self help techniques and strengthening exercises that will help: Examine your past few runs and identify what causes the pain.

It might be that some mileage is fine but hills or speed work aggravate the condition.

Think about your daily activities and whether movements bring on the pain - is there any way to modify them?

Find time for strengthening exercises. These needn’t be laborious or gym-based initially.

Build a routine to include side leg raises, crab walks, donkey kicks and bridges using resistance bands to start off with for the glutes, and body weight squats and lunges for the quads. Some discomfort is acceptable, as muscle adaptation isn’t always comfortable, but if it’s too much, stop or modify.

Runner’s knee responds well and quickly to treatment when it’s caught in time. If you’re getting a niggle in the knee, do seek professional advice so that it doesn’t side-line you for long, and get on the strengthening!

THE CAUSES

About Anna Gardiner Anna Gardiner is a soft tissue therapist. Contact her at www.thetreatmentrooms.info

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The causes are varied and individual, and usually a combination of factors. As great as running is for us, it does place strain on the body, and there comes a point where you have to be strong enough to run. An increase in training and neglecting correlating strengthening of the gluteal muscles, quadriceps and the calf muscles can be a factor. Indeed, one study in the Journal of Orthopaedic and Sports Physical Therapy found that four times our body weight is placed on the gluteus medius through the running gait.

Runners Knee Exercise Crab walk

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INSPIRATION

Mary Nolan Hickey participating in the 2019 KBC Dublin Marathon.

Photo by Ramsey Cardy/ Sportfile

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By Arlene Harris Whether you are a seasoned or a novice runner, everyone knows the effort it takes to run a marathon. For many people this is the ultimate goal but while some are happy to take things a little easier when they have completed a 26.2-mile challenge, others are bitten by a bug which spurs them on to take part again and again. Mary Nolan Hickey knows exactly what this is like as she began running in the 1960s and when it started, she decided to take part in the first ever Dublin Marathon in 1980. Since then, she has participated every year.

I

started running as a sprinter in 1968 and did track and country for about 12 years,” said the mother-of-three. “Then when the Dublin Marathon was established, I was interested in giving it a go, even though I had only really done one not-so-good 18-mile race. But before I knew it, I was on the starting line, wondering what was going to happen.

in shape for the next Dublin Marathon, but she also engages in other physical activities including rowing with Arklow Rowing Club, which saw her rowing with an all-female team to Wales.

She also came up with the idea of running the entire coast of Ireland from one RNLI station to the next in order to raise funds - and raised over €70,000 for the RNLI.

“I remember being full of mixed emotions as I could see so many people getting into trouble quite early on. I also had some issues when I hit 16 miles as my calf muscles were in a very bad way. But I had to find a way to keep going, so I started running on my heels to stop my legs from cramping completely. I remember that from 18 miles to the finish, it was a really tough struggle.

But I made it and finished up well in the women’s race at a time of 3 hours and 38 minutes.”

“Running marathons is not for everyone but almost anyone could get it done,” she insists. “Over the years I have helped hundreds of people get to the start line and more importantly get over the finish line, so it can be done. But if people are thinking of running a marathon purely in terms of general fitness, then in my opinion a 5k or 10k run or up to 10 miles or a half marathon would probably be better as it takes less hours of training and commitment.”

After completing her first marathon, Mary began to improve on her times and quickly became hooked on the sport – and along with the Dublin Marathon becoming an annual event for her, she has also travelled all over the world to participate in various races, including the Marathon de Sable in the Sahara Desert, which took six days to complete. For the past two years, the Wicklow woman, who runs with Sli Cualann Athletics Club, has been helping people to promote their health and fitness through exercise as she says it is vital for positive mental health.

And not only does she spend her time running and keeping

Exercising in the fresh air is one of the few activities we have been able to keep doing for the almost two years since lockdowns were introduced.

But even someone as fit and determined as Mary is not immune to becoming unwell and although she didn’t get tested, she believes she had Covid-19 at the beginning of the pandemic.

However, she didn’t let that stop her and although it took a long time for her to recover, she made sure to take part in the Dublin Marathon, albeit in an unusual fashion – and within the governmentmandated 5k radius from her home.

INSPIRATION

A lifetime in the fast lane breathing was very bad and I spent about a month or so only being able to walk and was falling asleep every time I sat down,” she says.

“But, despite this, I kept just trying and eventually I could run a very slow 5k and made the decision to do the Marathon virtually - and on the day itself (October 2020), I ran it on my own, leaving the house at 7am with a small rucksack containing two mobile phones and one watch.

“Getting through it took lots of imagination as I was obviously missing the super support of the Dublin crowds. But when I finished my 26.2 miles at the local branch of Tesco, a few running buddies turned up to cheer me on at the finish line.”

Mary ran the Dublin Marathon in Kildare (again, due to restrictions) a few months ago - and has no intention of hanging up her trainers any time soon.

“I was put on inhalers by the GP (after the episode in March 2020) and the impact of running for over 50 years has taken its toll on my body,” she admits. “But running is a way of life for me and like life itself, it is sometimes very hard, but it is also sometimes full of joy. I have met lifelong friends through sport and have travelled all over the world, always paying my own way and always enjoying the simple amateur athlete life.

“So when the Dublin Marathon comes around again, whether in real life or virtually and I am lucky enough to still be healthy, I will trot around it again.”

“Early last year, I found it really difficult to run as my Irish Runner #1 - 2022

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EDITOR'S PIKCS

40 years of Irish A long and winding road

By Frank Greally Founding editor, Irish Runner The final production phase for the first issue of Irish Runner in June of 1981 was so hectic I forgot to include a cover price on the front cover (see cover below), which featured an image of Brian Keeney and Paddy Murphy competing in the Clonliffe 20 Mile Road Race.

This classic photo was taken by Brian Tansey, who went on to shoot other memorable covers for the magazine in the early years.

MARCH ꟷ APRIL

1983

T

he first issue of Irish Runner was born out of a passion to give something back to a sport that had been especially good to me. I had studied journalism during my four years on a running scholarship at East Tennessee State University, where I was a member of a cross-country team known as The Irish Brigade, and I had always aspired to bring a Runner's World-type publication to the Irish market.

Many close friends questioned my sanity. Those with business and media experience reminded me that established publishers had concluded that the Irish running market couldn't sustain a quality publication.

But I was young and fired with far more enthusiasm than business acumen. A couple of work colleagues, Len Williams and Declan O'Donoghue, urged

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me to follow my dream and my old school pal from Ballyhaunis, Michael Joyce, was also a big supporter.

The final impetus to take the plunge came from two unexpected sources. One day I was running up Knockmaroon Hill near the Phoenix Park with another great friend, the late Eddie Spillane, talking incessantly as I ran about my publishing idea. I can still see Eddie stopping in the middle of the hill and telling me that he would back me with £500 that he had saved if I needed it.

Although I never called on Eddie for the loan, his confidence in my idea and in me was a real fillip.

The late Con Houlihan, the doyen of Irish sportswriters for

ANNUAL

1985

MARCH ꟷ APRIL

1993 many years, also played a part in making up my mind. I first met Con when I was covering the World Cross Country Championships in Limerick on a wet and foggy day in 1979, and the gentle giant from Castle Island also ignited the spark in me.

It was in Len William's house in Blackrock that we cobbled together the early layouts for the pages of Irish Runner. I will never forget the morning Len, Declan O'Donoghue and myself put the pages of the first magazine on the train to the Kilkenny People for printing and then adjourned to the early morning White House Pub on Burgh Quay to celebrate our long night of toil with creamy pints. I had somehow managed to persuade the Kilkenny People to give me a line of credit for the first issue and that company went on to print the magazine for many years.

Lindie Naughton, John Walshe and Mary Butler played lead roles in the early days. Later on, it was contributor and subeditor Richard Gallagher and design guru Peadar Staunton and Conor O'Hagan who brought the magazine through the next exciting phase.

The Sportsfile team, led by Ray McManus, provided the very best in quality images. Ray has been a special friend to Irish Runner over the years and his help and advice have been invaluable.

JUNE ꟷ JULY

2008

A star is born

From day one, Irish Runner received terrific support from readers, advertisers and media.

Mike Murphy gave the first issue a great boost when he interviewed me on his evening show on RTE Radio and sports journalists like Tom O'Riordan, Peter Byrne, Jimmy Meagan, John O'Shea and Brendan Mooney were also very generous with their column inches.

Michael O'Connell was the Adidas distributor in Ireland at the time and he was every bit as passionate as I was about running. It was Michael who forced me to go full-colour with my second issue when he booked a double-page spread of advertising. Once I went to full colour, there was no turning back.

I was blessed too with the quality of contributors I was able to persuade to write for the magazine. The late Jim Dowling,

EDITOR'S PICKS

Runner FEBRUARY ꟷ MARCH

2011

O'Sullivan, Catherina McKiernan and Derval O'Rourke who have all featured on the front cover of Irish Runner and have also become dear friends.

I look back now on the first issue of Irish Runner magazine as a time of lovely innocence. I little thought back then that I would, 40 years down the track, be welcoming in a new era for Irish Runner. 

My publishing partner Martin Joyce (another Mayo man), helped me develop Irish Runner to become the best-selling specialist sports magazine in Ireland before I went back to running it solo again.

SEPTEMBER ꟷ OCTOBER

2009

It was always a delicate balancing act to keep Irish Runner afloat and it’s the loyal advertisers, readers, subscribers and contributors who I need to thank most.

JANUARY ꟷ FEBRUARY

2017

Then, in 2007, I joined forces with Athletics Ireland in a move that gave me more job security at a time when I needed it most. I continued to edit Irish Runner for Athletics Mission Ireland up to three years ago accomplished and when I stepped off and you have the the medal to prove it! bridge, I had never missed sending an issue of the We are proud to sponsor the SSE Airtricity magazine to print inDublin allMarathon of 37 years.

Irish Runner Congrats Ad FA.indd 1

Over the years, I have been truly blessed to have covered six Olympic Games and outstanding athletes like Ronnie Delany, Eamonn Coghlan, John Treacy, Ray Flynn, Marcus O'Sullivan, Frank O'Mara, Mark Carroll, David Gillick, Ciara Mageean, Robert Heffernan, Sonia

09/11/2016 10:07

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EDITOR'S PICKS

40 years of Irish Runner HIGHLIGHT ISSUES  It would take an entire magazine for me to recount all the great performances by Irish athletes that I have been privileged to cover over the past 40 years, but here are a few that stand out big for me.

1

Eamonn Coghlan's 5,000m gold

Eamonn Coghlan's 5,000m gold at the 1983 World Championships in Helsinki. This was sweet success for Eamonn after three successive fourth placings in the Olympic Games.

2

in the Meadowlands Arena in the USA was the first time anyone had broken 3:50 for the mile indoors. It was such an outstanding record that 14 years passed before Hicham El Guerrouj managed to break it.

4

Sonia O'Sullivan's Olympic silver

Sonia O'Sullivan's 5,000m silver medal in the Sydney Olympics. It was a joy to be trackside in Sydney that night reporting for Irish Runner. A year after giving birth to her first child, Sonia finally won an Olympic medal after a few bitter disappointments.

John Treacy's Olympic silver

John Treacy's 1984 Olympic Marathon silver medal. This was the best Olympic result by an Irish athlete since Ronnie Delany's gold in the Melbourne Olympics of 1956. Treacy's brilliant and gutsy performance in Los Angeles was secured by sprinting away from England's Charlie Spedding in the final lap of the stadium.

3

Eamonn Coghlan's World Indoor Mile record. Eamonn's time of 3:49.77 on the boards

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7

Frank O'Mara's 3,000m victories

Frank O'Mara's World Indoor 3,000m victories; 1987 and 1991. Another indoor specialist, there was much to cherish in O'Mara's world title double.

The first was notable because of an Irish 1- 2 with Galway's Paul Donovan coming through for silver. The second saw O'Mara set a championship record when he took six seconds off the great Said Aouits's record.

8

5

Marcus O'Sullivan's 1500m victories

Marcus O’Sullivan's World Indoor 1500m victories; 1987, 1989 and 1993. Marcus O'Sullivan was always a fearless competitor and his hat-trick of three gold medals at successive World Indoor Championships will always be special memories for me.

Eamonn Coghlan's World mile record

consistent gutsy performances by the Cavan athlete, who also won gold in the Women's race at the inaugural European Cross Country Championships in the Northumberland town of Alnwick. Catherina later went on to win three big international marathons: Berlin, London and Amsterdam - all in top-class times.

6

Catherina McKieran's silvers

Catherina McKiernan's four World Cross Country silver medals; 1992, 1993, 1994 & 1995.

This was a remarkable series of

The Women's team bronze in Turin

The Women's team bronze (long course) at World Cross Country Championships in Turin. Neither Catherina McKiernan or Sonia O'Sullivan were at their best, but their seventh and ninth places paid the foundation for the result.

Valerie Vaughan and Una English with terrific runs in 23rd and 25th closed the deal for his historic success.

9

Derval O'Rourke's World Indoor gold

Derval O'Rourke's 2006 World Indoor gold. This was a brilliant year for Derval O'Rourke as she defeated the powerful Glory Alozie and Susanna Kallur in the 60m hurdles. Derval also won silver in the European Championships that same year.

10

Women's team bronze

Women's team bronze (short course) in the 2002 World Cross Country Championships.

Just to prove the medals from five years before had been no fluke, Ireland came in after Kenya and Ethiopia as Sonia O'Sullivan led the way home in seventh. But the real story was the performance of veteran Anne Keenan Buckley in finishing three places further back. Rosemary Ryan's 19th place was crucial and Maria McCambridge's 62nd was sufficient for the Irish women’s team to get a podium spot.

11

Fionnuala Mc Cormack's golds

Fionnuala McCormack's gold medal performances at the 2011 and 2012 European Cross Country Championships. Those were two brilliant performances by the Wicklow woman who became the first woman to win back-to-back European Cross Country titles.

12

David Gillick's 400m golds

David Gillick's European Indoor Championships 400m golds; 2005 and 2007. Hardly anyone had heard of the Ballinteer runner when he stunned the home crowd by defeating the Spanish favourite - posting 46.30 seconds to win the gold.

His victory two years later in Birmingham in a personal best of 45.52 announced his ascension to world class.

LABEL

Get up to

back

on a mix of healthy benefits with our BeneFit Extra Plan

Irish Life Health Irish Life Health DAC is regulated by the Central Bank of Ireland.

Irish Runner #1 - 2022

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INTERVIEW

60 SECONDS WITH

ISRAEL OLATUNDE

If you don’t know who he is, you haven’t been paying attention.

Teen track section, Israel Olatunde made a blistering start to 2022 by running a new Irish under-23 60 metres record of 6.67 seconds during the National Indoor League round one at the Sport Ireland Indoor Arena in Abbotstown earlier this month.

Still only 19, Olatunde is also the reigning Irish senior 100m champion - a title he pocketed in Santry last June in a personal best of 10.49 seconds. His 6.67 at Abbotstown puts him well within reach of the qualifying time for the World Indoor Championships in Belgrade in March.

But could he also be the guy to beat Paul Hession’s 15-year-old Irish Senior 60m Record of 6.61?

We caught up with the UCD runner and computer science student to find out a little more about him.

What would the world know you for?

Hopefully being fast and being a good guy.

What is your greatest achievement to date?

Representing my family, community and country on international stages.

Biggest regret?

Being shorter than 6"0.

Who/what is your biggest inspiration?

My family/my faith.

What scares you most?

Spiders and having regrets.

What’s your best memory?

Visiting Nigeria when I was 10.

One word that describes you best?

Sporadic.

What’s top of your bucket list?

To get sponsored by whoever makes Jaffa Cakes / visit as many countries as I can.

Something you’d tell your younger self?

We never get any taller.

Who is Israel off the track?

A guy who likes Jaffa Cakes and wants to be happy.

Israel Olatunde poses for a portrait.

Photo by Eóin Noonan/ Sportsfile

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KEEP

ACTIVE MOTIVATED HEALTHY & SMILING

JOIN YOUR LOCAL ATHLETICS CLUB #ActiveAAI

Visit www.athleticsireland.ie

TECHNICAL

Training for injury prevention Top exercises you can do any time, anywhere

By Brian Keane Online Fitness Coach Online fitness coach, nutritionist and best-selling author Brian Keane talks to us about training for injury prevention and shares his top exercises that you can do anywhere!

01

The Swiss Ball

Work on your core with planks off a swiss ball or chair.

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Training isn’t solely about getting fitter, stronger, faster.

Yes, they are key in any fitness regime – but it’s also important to train to factor in a strength programme to build kinetic strength.Let’s face it, most runners just run. And what is wrong with that you might ask?

Every time you head out for a run, your risk of injury increases because of the risk of fatigue under an increased load.

But if you build muscular strength, in the gym or at home, your risk of injury goes down.

You need to build-in additional strength training to help yourself develop, and to prevent injury. Gym or home-based exercises can help reduce repetitive strain, but obviously they can’t stave off sporadic injuries like going over on your ankle or tripping and falling.

Although, if you are stronger and therefore becoming less fatigued, your chance of other injuries reduces.

A stronger core should mean no drop-off in speed because you aren’t slumping forward, therefore better results. A secondary benefit is that since your risk of injury should reduce, you won’t be side-lined and missing training.

Building your core, hamstrings, calves, and glutes helps you improve style, form, and biomechanics (essentially, the mechanics of movement).

And that should lead to overall improved performance.

HOW DOES THAT WORK?

THE SCIENCE BIT It may seem bizarre to the less seasoned runner among us but runners (the advanced ones at least) fatigue first through their core, not their legs, meaning their shoulders drop forward, and that slump increases the risk of injury. The weakest kinetic link comes in the shape of the core because it controls our alignment - and that’s why you need to focus on strengthening it.The injury can

manifest itself anywhere in the body, but the root cause lies in your core! A weaker core puts extra strain on your quads, glutes and hamstrings so exercises to build muscular strength, such as squats and deadlifts, are a major benefit.

Yes they are lower body exercises, but they build core strength to help prevent injury, while also helping increase your speed and endurance. Result!

SO WHATS THE PERFECT TRAINING MIX? The 80/20 rule is a good one.

Running 80% of the week and working on resistance-based training for 20% of the time.

And although it may seem obvious, don’t under any circumstances run when you are injured. Over-training can be just as serious as undertraining, especially if you are doing the wrong training or have bad form. But if running is your thing, look at resistance training as a support. That will change depending on the time of year as you will want to focus solely on running if training for a marathon, but can spend more time on resistance training in December and January for example.

Sumo deadlifts focus on the lower body.

And when it comes to your resistance training, a variation of squats, deadlifts, and an isometric exercise – like a plank hold or something that’s core specific – is the perfect mix.

Squats and deadlifts focus on the lower body and you can work on your core with planks off a chair or on a swiss ball. (See 01 exercise) To make it more advanced, try adding in side lunges and sumo deadlifts for example. (See 02 exercise above).

Using heavier weights means a better yield in strength whereas lighter weights but more reps improves muscular endurance.

1.

2.

TECHNICAL

02

The Sumo Deadlift

THE PROGRAMME I suggest one of two as a general approach, but please note: If you choose heavier weights, you must have perfect form.

Heavy weights

5 sets of 5 of each exercise (squats and deadlifts), with a 2-minute rest in between each set. Follow this with 3 sets of planks.

Lighter weights

3 sets of 20 of each exercise (squats and deadlifts), with a 2-minute rest in between each set. Follow this with 3 sets of planks.

You can then work up to increasing weight and adding in more advanced exercises.

03

The Side Lunge

Use this to make your workout more advanced.

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TECHNICAL

Distance or time?

Which should you run for?

By Nick Moloney For a lot of us, our approach to training can become very routine leading to overtraining, boredom and a loss of motivation. With marathon season behind us and a long winter in full swing, now is a good time to look at your training schedule to see how you can make some easy changes to keep it fresh.

W

e typically measure our workouts using distance, time or a combination of both.

What you choose to go by can be down to your preference, schedule or a specific goal.

When evaluating whether to do a run based on time alone or the more conventional method, distance, there are some subtle differences. When running to time, you’re more likely to maintain an even pace throughout your run, adjusting your pace to meet how you feel as you have no specific distance in mind.

On the other hand, you tend to run faster in distancebased workouts, motivated to by maintaining splits and typically picking up your pace towards the end of the workout. This is explained by research that shows our minds process distance and time differently, with a higher interest in distance. Distance offers more feedback such as a finish line, which can spur us to accelerate.

For a lot of beginners, their relationship to training often reflects the carrot and stick approach, with distance the stick and carrot as time. But pushing too far, too fast will lead to burn out or injury.

So when do you choose one method over the other?

Working both methods into your schedule can be done quite naturally by tweaking typical workouts such as tempo runs and intervals: Use time-based efforts to fit in your tempo (e.g. 15 minutes at threshold) and steady runs (e.g. 1 hour easy run).

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Then use distance to plan your long runs (e.g. key sessions such as 30-km runs during marathon training) and interval training (1,500m x 3).

A lot of us are in a habit of running to distance and that can be hard to break away from as our GPS watches and fitness tracking apps use it almost exclusively to provide feedback.

While there is nothing wrong with tracking your running progress, it is all too easy to get wrapped up in our weekly distance and our average split times, even when we are supposed to be taking it easy or getting in slow miles.

Some coaches will encourage runners to move away from their watches or tracking apps for a certain period to help stop them obsessing over the stats.

While coaches understand that seeing progress is a strong motivator, tracking every run like it is your last can lead to overtraining and take the joy out of your running.

Some coaches recommend

using the winter months to ditch the GPS and to focus more on your form and breathing.

Harry Wilson, coach to Steve Ovett, a former mile world record holder, would have used the winter months to train his athletes using timebased, steady-state runs at varying levels of intensity.

The idea was to spend a lot of time building a strong aerobic base in preparation for the more intense speed work and competition in the summer.

Ultimately, there is no one approach and finding the balance will be the key to getting your training right for you.

LABEL

NO TO RACISM #NOPLACEINOURSPORT

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EDITOR'S PICKS

Review and Look Ahead

By Lindie Naughton

STONE ON A ROLL! An emerging athlete who’s having a moment is Daniel Stone of Raheny Shamrock Athletics Club.

Last November, Stone not only won the Leinster senior cross-country title on the rolling hills of Avondale, but with Mick Clohisey second and Gavin Eccles third, led Raheny Shamrock to a comprehensive team victory. He followed that up with a third place at the National Novice Cross-Country, where the team also took bronze. On New Year’s Day, Stone won the Tom Brennan Memorial 5km in the Phoenix Park, beating his clubmate Kieran Kelly into second place.

With Stephen Fay making up the team, Raheny were the team winners.

Stone, still aged only 20, began running as a schoolboy and, in his final year at Belvedere College, finished second in the steeplechase at the All Ireland Schools Championships.

In the summer of 2021, Stone ran a personal best 8:27.52 for 3000m and he has continued to shine since then.

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ALL AMERICANS DALTON AND FAY

... AND THEN THERE WERE FIVE

On November 20, DCU graduates Cormac Dalton of Mullingar Harriers and Brian Fay of Raheny Shamrock AC both achieved All American status when they finished in the top 40 at the NCAA Division 1 Cross-Country Championships in Tallahassee, Florida.

Brian Fay of Raheny Shamrock AC is not the only Irish athlete to come from a multiple birth.

Rory Cassidy from Bridgetown, Co Wexford is one of Ireland’s only quintuplets born in Dublin’s Rotunda hospital on 16 August 2001. When they were born, the five siblings - three boys and two girls - weighed just over a pound each and all remained under close supervision in the Rotunda for a few months.

From an early age, Rory developed an interest in athletics, joining Kilmore AC and acting as the club’s PRO since 2017. He’s gone on to study journalism at DCU, where he’s the PRO for the athletics club, deputy sports editor of The College View and co-host of a weekly sports show on DCUfm.

In the final stages of the men’s 10km race, Dalton out-kicked Fay to finish 34th. Although he finished only a second behind Dalton, Fay was given 38th place.

Dalton, a redshirt athlete at the University of Tulsa, ran a series of personal best times on the track last summer. Fay, who’s one of a set of quadruplets, had signed up to a postgraduate degree in history at the University of Washington in Seattle after graduating from DCU last year.

In the women’s race, Laura Mooney of Tullamore Harriers, representing Providence College, was best of the Irish women in 60th place. In the Division 2 Championships, hosted by St Leo in Florida, freshman Fiona Hawkins, who has recently declared for Ireland, finished 30th and helped Adams State to team victory in the women’s race.

Hawkins’ mother, Nessa Noone, a UCD graduate, emigrated to the USA a number of years ago.

Shane Bracken of Swinford AC, part of the St Leo University squad, finished 16th in the men’s race.

The attention of all US-based Irish athletes now turns to the indoor season, with the NCAA Indoor Championships taking place on March 11-13. Among those likely to compete is Tallaght’s Rhasidat Adeleke, who helped Texas to ninth place in the 4x400m last season.

TRY INDOOR RUNNING AT NIA LIVE The highlight of the first NIA Live indoors competition of the season in early December was a W55 world record in the mile of 5 mins 7 secs for Anne Gilshinan of Slaney Olympic AC. Gilshinan will be one to watch when the National Masters Indoors takes place on January 30. The fast-paced series, organised by David Matthews, continued on January 19, with a final round on February 15. Juvenile and adult athletes of all standards are welcome. Details https://www.athleticsireland. ie/competition/nia-live/

CREECH TO MAKE MARATHON DEBUT Marathons – like all races – were thin on the ground over the past 18 months and last April, a group of athletics enthusiasts in Wrexham, Wales, staged an elite-only marathon which was well supported by Irish club athletes aiming to catch the eye of the Irish selectors.

With the London Marathon again shifted to an autumn date this year, the Wrexham Marathon is returning on Sunday, April 24 and hopes to take place on a new World Athletics accredited course, with seven laps making up the 42 km marathon distance. The race is open to men capable of running under 2 hrs 40 mins for a marathon, or 75 mins for the half marathon, and to women running either 3 hours or faster for the marathon, or 90 minutes for the “half”. By mid-January, the Irish entry had almost reached 30, among them Gladys Ganiel of North Belfast Harriers and Armagh’s Fionnuala Ross of the women. An interesting entry among the men is that of Ryan Creech of Leevale AC who hopes to make his marathon debut following a promising time of 63 mins 26 secs at the Antrim Coast Half Marathon after a 10-mile time of 48:50 in Kilbeggan a few weeks earlier. Others rumoured to be running include Sean Hehir, David Mansfield, Paul Pollock, Kevin Seaward and Stephen Scullion. Meanwhile, the Dublin Marathon is scheduled to take place on Sunday, October 30.

European U20 1500m Champion Cian McPhillips and marathon runner Sinead Diver have been voted 2021 Connacht Athletes of the Year in the inaugural year of these awards.

McPhillips, of Longford AC, had an exceptional year making the semi-final of the European Indoor 800m and breaking his fellow Longford man Ray Flynn’s Irish U20 1500m record in the process.

Sinead Diver, still a proud member of Mayo AC, broke new ground for both Ireland and her adopted country of Australia when she took a magnificent top 20 placing in the Tokyo Olympic marathon.

THIRD TIME LUCKY FOR THE THOUGHT SPORT Orienteering is hoping that 2022 will be third time lucky for the Irish Championships, scheduled for Co Kerry and later cancelled in both 2020 and 2021. It will now take place from the evening of Friday, April 29 until Monday, May 2.

Locations are Muckross House, Cappanalea, Crohane Lake and Knockeer House Estate, and there will be two noncompetitive courses on offer.

Leading up to the championships, there’s a busy schedule of events all over the country.

Also on offer is do-it-yourself orienteering either on permanent courses, mostly in forests maintained by Coillte and local councils; MapRun6 courses using a smart phone app, and virtual events, which are good for training. Full details wwww.orienteering.ie

for Bandon AC in Co Cork. In July, Fionn Harrington, Lauren McCourt, Nicola Tuthill and Diarmuid O’Connor competed at the European Junior Track and Field Championships, with Harrington taking up an athletics scholarship at Central Arkansas and O’Connor later accepted by Texas Tech. Club member Laura Nicholson is already in her junior year at Temple University in Philadelphia.

At the delayed Tokyo Olympics, Phil Healy became the first Irish athlete to compete in three events at an Olympics – the 200m, 400m and mixed 4x400m relay. Rounding off the year was the welcome sight of work starting on the club’s long-awaited new track and Darragh McElhinney – currently on loan to UCD – taking individual silver and team gold in the U23 race at the European Cross Country Championships in Abbotstown.

TRIP TO TIPP FOR THE WORLD MASTERS Major event on the Irish mountain running calendar this year is the World Masters Mountain Running Championships taking place over a tough 10km course in the Comeragh Mountains, Co Tipperary, on Saturday, September 3.

It will be the first time world championships have taken place in Ireland and anyone over the age of 35 is welcome to enter.

Details www.wmmrch2022.ie Other major dates on the IMRA diary include the Maurice Mullins Wicklow Way Ultra on March 26 and the Wicklow Way Relay on May 21. Local leagues are already up and running in Leinster, the South East and Munster. In Northern Ireland, the NIMRA championships begin on March 12 at Glenarriff.

See www.imra.ie or www.nmra.org.uk for Northern Ireland fixtures.

TRIATHALON BACK ON TRACK Triathlon is back on track for 2022, with the annual Naas duathlon series already underway, and the second of four rounds on February 22. Other notable duathlons coming up in the spring take place in Dungarvan, Killarney and Athy. First of the Phoenix Park Series is on April 23.

EDITOR'S PICKS

SUCCESS FOR CONNACHT BANDON AC AWARDS FOR MC PHILIPS AND DIVER Last year proved memorable

The triathlon season then kicks off with the Joe Hannon Memorial in Limerick on April 24, with sprint and Olympic distances on offer.

The major commercial event of the spring is the Lough Cutra Castle event in Co Galway which, over two days on the weekend of April 28/29, pretty much has something for everyone.

The long-established TriAthy follows on June 4, with the Skerries triathlon just two days later, the Hell of the West in Co Clare on July 2, Loughrea on July 31, and Dublin on August 28 - plus many, many more. See www.triathlonireland.com

SUPPORT YOUR LOCAL LEAGUE Parkrun is back in action for some months now, as indeed are the many local leagues organised by athletics clubs all over the country. The longest established of them is the Winter League organised

by West Waterford AC from the sports centre at Quanns, Dungarvan, now in its 27th year.

Long and short courses of about 5.4 miles and 2.3 miles are on offer every Wednesday evening until February 2. After that come a variety of spring and summer challenges so keep an eye out on the West Waterford AC Facebook page or www. westwaterfordathletics.org.

In Dublin, the Raheny Winter/ Spring Road League is also well under way, with fortnightly runs over two and three miles on Wednesday evenings until the final round on April 20 which incorporates the Raheny Open Mile.

See www.rahenyshamrock.ie

Irish Runner #1 - 2022

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CALENDER

RACES AND PLACES All fixtures subject to ongoing lockdown regulations in Ireland and Northern Ireland (may differ); dates and times were accurate at the time of writing, but may alter.

Please consult Athletics Ireland, Athletics Northern Ireland and your local county boards for updates.

PLEASE check before travelling.

Order of listings is Leinster, Munster, Connacht, Ulster/NI.

PARKRUN

5kms. Details – Republic of Ireland www.parkrun.ie; Northern Ireland www.parkrun.co.uk

ROADS FEBRUARY

SUNDAY FEBRUARY 6

 Trim 10-Mile, 12 noon. AI Permit. Sold

out! Cash prizes; long sleeve t-shirts. www.popupraces.ie  John Treacy Dungarvan 10-Mile, Co Waterford, 11am. AI Permit. Entry closed. www.myrunresults.com

SATURDAY FEBRUARY 12

 Clogherhead Seaside 5km, Co Louth,

12 noon. www.myrunresults.com  Donadea 50km, Donadea Forest Park, 9am. Incorp Irish 50km Championships. Sold out. www.popupraces.ie  Colm Horkan Memorial Run 5km, 10km, half marathon, Charlestown, Co Mayo, from 9.30am. www.popupraces.ie Last One Standing, Castle Ward (1 hr to complete 4.2 mile loop). Entry £79.50. C: Sammy/Adrian Daye 07876560015; www.atlasrunning.co.uk

SUNDAY FEBRUARY 13

Enniscorthy 10km, 12 noon. AI Permit. Cash prizes; course record bonus. www.slaneyolympic.com  Coolkeeno 10km/5km, Tullow, Co Wicklow, 11am. www.popupraces.ie Clogherhead Seaside 5km, Co Louth, 12 noon. www.myrunresults.com  Janssen Pharmaceuticals 6km, Little Island, 11am. C: Mark Murphy 086 1713786; www.corkbhaa.com  Hardman Gap of Dungloe Half Marathon/10km, Co Kerry, 9am. www.hardman.ie  Gorgeous Gort 5km, Co Galway, 1.30pm. AI Permit. www.popupraces.ie  Tony McGowan Half Marathon, 10km, 5km, Drumshanbo, Co Leitrim, 10am. Entry €16.05-42.80. C: tonymcgowanrun2020@gmail.com; www.runireland.com 

TUESDAY FEBRUARY 15

 Streets of Clane 5km, 7.30pm. Elite 5km, 8.15pm. AI permit. www.popupraces.ie

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Irish Runner #1 - 2022

SUNDAY FEBRUARY 20

 Turgesius 10-Miler, Collinstown

Village, Co Westmeath, 12 noon. AI Permit. Online entry €26.40. Beanie hat, medals all finishers. www.myrunresults.com  Tommy Ryan Memorial 5-Mile, Carrigaline, Co Cork, 11am. AI Permit.

Cash prizes.C: eagleraces@gmail.com; www.corkathletics.org  Spanish Point 5- Mile, 1pm. Race 2, Run Clare The 5 to 10 Challenge. C: Jason Moloney 087 8453058; www.runclare.com

SATURDAY FEBRUARY 26

 Wicklow Hospice Half Marathon/.10k,

Beehive Bar and Restaurant, Wicklow, 8.45am. www.myrunresults.com  Ardagh 10-Mile Challenge 5km/10mile, Co Longford, 1pm. Also children’s mile. www.myrunresults.com  Two Mile House GAA 5km/10km, Co Kildare, 11am. www.popupraces.ie

SUNDAY FEBRUARY 27

 Duleek and District McNally’s 5km,

Co Meath, 1pm. AI Permit. T-shirts first 200 to reg. www.myrunresults.com  Adare 10km, Co Limerick, 1pm. AI Permit. Sold out. www.westlimerickac.ie/adare-10k  Kinsale 10-Mile, 12 noon. AI Permit.

Cash prizes; course record bonus. www.kinsale10mile.com  North Cork 5km Road/Trail Race, Doneraile Park, 11am. AI Permit. www.corkathletics.org

MARCH

FRIDAY MARCH 4

 Roscommon Community Moonlight

Challenge 5km/10km, 8pm. Training available! C: 090 6630853/086 1721181; info@rosactive.org.  Coleraine Campus 5km, UUColeraine, 6.30pm. ANI Permit. Cash prizes.

C: Ryan Galway 07795088524

SATURDAY MARCH 5

 The Bundoran 10-Mile, Co Donegal,

10am. AI Permit. Online entry €25.

T-shirts, medals. Also walk. www.myrunresults.com or www.discoverbundoran.com/bundo

SUNDAY MARCH 6

 Lusk 4-Mile, Co Dublin, 3pm. AI Per-

mit. Online entry €27 adult. T-shirts, medals. Also Thomas Ashe Dash for children (400m, 800m, mile). Entry €5.83. T-shirts, medals. www.luskathleticclub.ie  Naas 10-Mile, Co Kildare, Naas GAA Club, 10am. Online entry €29.96. www. popupraces.ie  Dunna Dash 5km, Dunnamaggin, Co Kilkenny. Facebook.

Crosshaven 5km/10km, Co Cork, 11.30am. AI Permit. www.corkathletics.org  Munster Senior, Masters and Novices 4-Mile Road Championships, 12 noon.

Venue tba. www.munsterathletics.com  Cork BHAA MTU 5km, MTU (formerly CIT), Bishopstown, 11am. C: Brendan Deane 087 3234078; www.corkbhaa.com; Facebook.

SATURDAY MARCH 12

 Simon Home Run, Phoenix Park,

Dublin, 10.30am. AI Permit. Online entry €21.40. www.myrunresults.com  Inis Iron Meáin “Lá an 10K”, Aran Islands, Co Galway. 12.30pm. Also 5km and 12km road and beach race.

www.inisironmeain.com  Walled City 10-Mile, Foyle Arena, St Columb’s Park, 10.30am ANI Permit. C: Noel McMonagle 07841101933; www.thewalledcitymarathon.com

SUNDAY MARCH 13

 Bohermeen Half Marathon, Co

Meath, 11am. AI Permit. Online entry (incl. postage) €42.80. T-shirt, medal.

Individual and team prizes. www.myrunresults.com  Great Gorey Half Marathon/10km/5km, Co Wexford, 10am. www.popupraces.ie  Blinghunters Women’s Mini Marathon, Jack White’s Pub, Wicklow, 11.30am. Online entry €19.26 - €31.03. www.popupraces.ie  Killeagh GAA Club 4-Mile, Co Cork, 11am. AI Permit. www.corkathletics.org  Milford Hospice 10km, UL, Co Limerick, 12 noon. AI Permit. C: Facebook or 061 485860; Reg at www.milfordcarecentre.ie  Jimmy’s Ten, East Down AC Clubrooms, Downpatrick, 10am. ANI permit. C: Paul Burns 07890556976; www.eastdwonac.co.uk THURSDAY MARCH 17  Balbriggan Cancer Support 10km, Co Dublin 8.45am. www.myrunresults.com  Mullingar Half Marathon, 9am. Entry €40. www.myrunresults.com  Spar Craic 10km, Belfast City Hall, 9am. ANI Permit. C: Connla McCann 02890611916; www.aisling-events.com

SATURDAY MARCH 19

 Antrim Coast Road 10-Mile, Larne

Leisure Centre, 9am. ANI Permit. C: David Noble 07900912194; www.larneathleticclub.com

SUNDAY MARCH 20

 The Windmill Run, Garristown, Co Dublin, 10am. T-shirt first 400 to reg; medals all finishers. Cash prizes. www.runireland.com  Mallow 10-Mile, Co Cork, 10.30am. AI Permit. www.corkathletics.org  Craughwell 10 Mile/10km, Co Galway. www.craughwellac.com

SATURDAY MARCH 26

 Ennis 10km, 11am. Race 3, Run Clare

the 5 to 10 Challenge. C: Jason Moloney 087 8453058; www.runclare.com

SUNDAY MARCH 27

 Wicklow Gaol Break Half Mara-

thon/10km, 9.30am. www.wicklowhalfmarathonand10km.com  Wine on the Line Mother’s Day 5km/10km, Kildare town. www.justrunevents.ie  Bishopstown Lions Club 5km/10km, Murphy’s Farm, Bishopstown, Co Cork, 10am. AI Permit. www.corkathletics.org  UCC/Carmel Lynch Memorial 10km, MTU, 11am. www.corkbhaa.com  Wander Wild Festival Hardman 10km, Killarney, Co Kerry. www.hardman.ie  Clogher Valley 5km, Augher Main Street, 10am. ANI Permit.

C: Marie Treanor 07759465973

APRIL

FRIDAY APRIL 1

 Dublin 2 Belfast, St James’s Gate, Dublin, 12 noon. ANI Permit. C: Adrian Daye 07876560015 ; www.atlasrunning.co.uk

SATURDAY APRIL 2

 Dublin City Council BHAA 5km Road

Race, St Anne’s Park, Raheny, time tbc. www.bhaa.ie

SUNDAY APRIL 3

 Lismullen 10km/3km, Co Meath,

1.30pm. AI Permit. www.myrunresults.com  Sonia O’Sullivan Cobh 10-Mile, Co Cork, 10.30am. AI Permit. Entry €25, plus €2.50 for posting number. Mugs all finishers. Option to buy t-shirt,

medal. www.corkathletics.org  Omagh Half Marathon, Co Tyrone, 10am. ANI Permit. £5,500 prize fund; £250 course record bonus (men 64:45, women 74:51) T-shirt and medal, all finishers. Also schools 5km and 5km fun run. Medal all finishers. C: Martin McLaughlin 07786164431; www.myrunresults.com  TQ 10km, Titantic Quarter, Belfast tbc. www.athleticsni.org

WEDNESDAY APRIL 6

 Queen’s 5km Around the River, Annadale Embankment, Belfast, 6pm.

Incorp NI and Ulster Championships.

ANI Permit. www.queenssport5k.com

FRIDAY/SATURDAY APRIL 8 - 9

 Irish Universities T-F Championships,

UCD. www.iuaa.org

SATURDAY APRIL 9

 Florida 24-Hour Challenge, Florida Manor, 10am. ANI Permit. Also 6 and 12-hour challenges and Florida 5km/10km. C: Hannah Robinson 07970593655 ; www.gaithouseevents.com

SUNDAY APRIL 10  National 10km.

www.athleticsireland.ie  Karen Fenton Memorial 5km, Ballinora, Waterfall, Co Cork, 12.30pm.

AI Permit. www.corkathletics.org  Kilkishen 10-Mile, Co Clare, 1pm.

Race 4, Run Clare the 5 to 10 Challenge (final race). C: Jason Moloney 087 8453058; www.runclare.com

WEDNESDAY APRIL 13

 Stryker 4-Mile, Carrigtwohill, Co Cork, 7.30pm. C: Ed Galvin 021 2063024; www.corkbhaa.com

FRIDAY APRIL 15

 Noel McManus Run/Cycle, Lough

Rynn Castle, Mohill, Co Leitrim, from 11am. Half marathon, 10km, 5km. www.popupraces.ie

SATURDAY APRIL 16

 Run Valentia Half Marathon/10km, Co Kerry. www.hardman.ie  Liscarroll Easter 5km, Doneraile Park, Co Cork, 11am. AI Permit. Easter hamper prizes. www.corkathletics.org  Glenarm Castle Challenge Half Marathon, 10km, 5km, from 11am. ANI Permit. www.born2runevents.com

MONDAY APRIL 18

 Battle of Clontarf 10-Mile, St Anne’s Park, Raheny. Incorp Leinster 10-Mile Road Championships. www.rahenyshamrock.ie  Royal Canal Run Longford, Glebe. Co Longford. 53km Ultra, Marathon, Half Marathon,10km, 5.2km loop.

C: fuel4sport@gmail.com

THURSDAY APRIL 21

 Ballintotis 4-Mile, Castlemartyr, Co Cork, 8pm (Walkers 6pm). AI Permit.

Buff all finishers C: 086 8778182; www.ballintotis.com

SATURDAY APRIL 23

 Barry and John’s Backyard Ultra (6.706km in each hour), Glencullen, Co Wicklow, 10am. Online entry €85.60. www.justrunevents.com

SUNDAY APRIL 24

 National Road Relay Championships, venue tbc. www.athleticsireland.ie  Wexford Half Marathon/10km, 10.30am. www.wexfordhalfmarathon.com  Great Railway Run 25km/10km, from 9.30am. AI Permit. www.thegreatrailwayrun.com  Connemarathon ultra, marathon, half marathon, Maam Cross, Co Galway. www.connemarathon.com

SATURDAY APRIL 30

 Leinster Novice and Masters Road

Championships, Gowran, Co Kilkenny. www.athleticsleinster.com  Bon Secours Hospital Children’s Run for Fun (1km, 1.5km, 2km), University of Limerick. www.greatlimerickrun.ie

MAY

SUNDAY MAY 1

 The Great Limerick Run marathon, marathon relay, half marathon, 20 mile, 6 mile; from 9am. www.greatlimerickrun.ie  40th Belfast City Marathon and Relay. www.belfastcitymarathon.com

THURSDAY MAY 5

 Midleton 5-Mile, Co Cork, 8pm. AI Permit. www.corkathletics.org

SATURDAY MAY 7

 Dingle Half Marathon, Co Kerry. Sold out. www.dinglemarathon.ie

SUNDAY MAY 8

 Terenure 5-Mile, Dublin, tbc.

www.sportsworldrunningclub.com  Searlait Tywang Memorial Half Marathon, 10-Mile, 10km, Castlecomer, Co Kilkenny, 10am. Entry €18-€45. www.popupraces.ie  Newry City Half Marathon/10km, Quays Shopping Centre, Newry, 9am.

C: Damian Mulholland 07921566605; www.newrycityrunners.com.

WEDNESDAY MAY 11

 Pfizer BHAA 6-Mile, Ringaskiddy, Cork, 8pm. C: Kevin O’Driscoll 085 1160129; www.corkbhaa.com

THURSDAY -SUNDAY MAY 12 - 15

 European Masters Non-Stadia Championships, Grossetto, Italy. www. european-masters-athletics.org

FRIDAY MAY 13

 Buttevant 4-Mile, Co Cork, 8.15pm.

AI Permit. www.corkathletics.org

SATURDAY MAY 14

 Kerry 50km Ultra, Tralee, Co Kerry.

10km loop. www.official-tralee-marathon.com

SUNDAY MAY 15

 Strabane Lifford Half Marathon, 9.30am. Online entry £23. C: halfmarathon@derrystrabane.com; 02871 253253

TUESDAY MAY 17

 John Buckley Sports BHAA 5km, Marina, Cork, 8pm. C: John Buckley 021 4508830; www.corkbhaa.com.

THURSDAY MAY 19

 The Cheetah 5km Run, Fota Wildlife Park, 8pm. AI Permit. Also Children’s One-Mile Cheetah Run, 7.15pm. www. eagleac.net

SATURDAY MAY 21

 Glendalough Lap of the Gap Marathon, Glendalough to Laragh, Co Wicklow. Also half marathon and 3-mile. Facebook.  Barrow Line Ultra, Athy to Robertstown, Co Kildare, 7am. www.popupraces.ie  River Moy Half Marathon, Ballina, Co Mayo. www.rivermoymarathon.ie  The Baronscourt 6/12/24-hour Endurance Challenge, The Stable Yard, Baronscourt Estate, Omagh, Co Tyrone, 9am. Also 5km/10km races.ANI Permit.

C: George McGonigal 07905556173; www.gaithouseevents.com

SATURDAY MAY 28

 Wild Atlantic 50-mile Ultra, Louis-

burgh, Co Mayo., 6am. Online entty €75. www.wau50.com  Burren Marathon, Half Marathon, 10km Challenge, Ballyvaughan, Co Clare. C: 087 777 9714; www.clareburrenmarathonchallenge.com

SUNDAY MAY 29

 Newry City Half Marathon/10km, Al-

bert Basin, Co Down, 9am. ANI Permit.

C: Damian Mulholland 07921566605; www.newrycityrunners.com

JUNE

FRIDAY JUNE 3

 Patrick Bell/Nicky Phillips Memorial 5km, Bohermeen, Co Meath, 8pm. AI Permit. C: Stephen Ball 086 0792580; www.bohermeenac.com

SATURDAY JUNE 4

 Tullaroan Marathon, Co Kilkenny.

rector@eastdownac.co.uk  European Clubs Championships, Oeiras, Lison, Portugal. Irish competing. www.european-athletics.com/competitions/eccc-cross-country/news

 Dublin Women’s Mini Marathon

 Stormont Cross-Country, Stormont

SUNDAY JUNE 5

10km, Fitzwilliam Street, Dublin, 2pm.

AI Permit. www.vhiwomensminimarathon.ie  Cork City Marathon Half Marathon and Relay, from 8.30am. AI Permit. www.corkcitymarathon.ie  Lough Cutra Castle Marathon, Gort, Co Galway. www.castleraceseries.com/ disciplines/run/

SUNDAY JUNE 12

 Donegal Wild Atlantic Marathon/Half

Marathon, Killybegs to Glencolmcille, 8am. C: 086 8782763; excelsportrun@ gmail.com; Facebook.

WEDNESDAY JUNE 15

 Musgrave S&S Club 5km, Cork Boat

Club, 8pm. C: Joe O’Loughlin 086 6072893; www.corkbhaa.com

THURSDAY JUNE 16

 Donoughmore 7-Mile, Co Cork, 8pm.

AI Permit. info@dm7.ie www.corkathletics.org  Lismore 5km, Craigavon, Co Armagh, 7pm. ANI Permit. Cash prizes. T-shirts first 200 runners; medals everyone.

Francis McVeigh 07736014961.

SATURDAY JUNE 18

 Run Glencullen 19km, 10am.

www.justrunevents.com  Half on the Head Half Marathon/10km, Ballyheigue, Co Kerry, 11am. www.halfonthehead.com  Kerry 100km Ultra, Tralee, 6am. www. official-tralee-marathon.com  Kells and Connor Festival of Running, Connor Community Centre, 10am. ANI Permit. C: Andy McClean 07809239975.

SUNDAY JUNE 19

 Thoroughbred Run Kildare 5km,

10km, half marathon, marathon, 8am.

C: 087 6213000; www.thoroughbredrunkildare.com

THURSDAY JUNE 23

 St Patrick’s Academy 5km, Dungan-

non, Co Tyrone, 7pm. ANI Permit. C: Fintan Donnelly 02887727400; www. stpatricksacademy.org.uk/

FRIDAY JUNE 24

 Courtmacsherry Timoleague 10km,

Courtmacsharry Rowing Club, Co Cork, 8pm. AI Permit. www.corkathletics.org  Ards Half Marathon, Ards Blair Mayne Wellbeing and Leisure Complex, Co Down, 6.30pm. ANI Permit. C: Hannah Robinson 07970593655; www.scrabostriders.com

SUNDAY JUNE 26

 Waterford Viking Marathon,

10am. AI Permit. Also half marathon, three-quarter marathon and 10km. www.myrunresults.com

CROSS-COUNTRY JANUARY

SUNDAY JANUARY 30

 NI and Ulster Inter and Master’s Championships, Queen’s Playing Fields, Belfast, 12.15pm. www.athleticsni. org.  Fibrus ECAC Junior C-C Series, Rd 2, Larne Grammar School, 11am. ANI Permit. C: Justin Maxwell 07749013642; www.eastcoastathleticclub.co.uk

FEBRUARY

SATURDAY FEBRUARY 5

 Garda BHAA Cross-Country, Phoenix Park, Dublin. Women’s 2 mile 11am, men’s 4 mile 12 noon. Lord Mayor 5-Alive Series race. www.bhaa.ie

SUNDAY FEBRUARY 6

 McGrady’s Financial Services Junior

Cross-Country League Rd 2, Delamont Country Park, 1pm. ANI Permit. racedi-

SATURDAY FEBRUARY 12

Estate, 11am. ANI Permit. C: Mags Mathieson 07402785109; www. athleticsni.org.  Dublin Airport BHAA 5-Mile Cross-Country, Alsaa, Dublin Airport.

Women’s 2 mile 11am; men’s 5 mile, 11.30am. www.bhaa.ie

SUNDAY FEBRUARY 13

 National Masters, Inter and Juvenile B Championships, Castlelyons, Co Cork, 11.30am. www.athleticsireland.ie  Fibrus ECAC Junior Series, Rd 3, Larne HS, 11am. ANI Permit. C: Justin Maxwell 07749013642; www.eastcoastathleticclub.co.uk  CrossCup Diest, Belgium. www.sport. be/crosscup

WEDNESDAY FEBRUARY 16

 Leinster Schools Championships, Santry. www.athleticsireland.ie

League. www.imra.ie  Trail: Lisvernane (9.5km, 275m), Co Tipperary, 12 noon. www.imra.ie

SUNDAY FEBRUARY 13

www.gaelforceevents.com  Hills: Glengarra Woods (8km, 500m), Co Tipperary, 8pm. www.imra.ie

SATURDAY FEBRUARY 19

 Hills: Killiney Hill Relay Charity Race (2.5km, 129m), Co Dublin, 7.30pm. www.imra.ie

 Hills: Ticknock Winter (8.2km, 318m), Co Dublin, 11am. Winter Spring League. www.imra.ie  Hills: Trooperstown Winter (9.7km, 380m), Co Wicklow, 11am. Winter Spring League. www.imra.ie  Trail: Mallow AC Trail (7km, 250m), Co Cork, 11am. www.imra.ie Born2Run Forest Run Castlewellan 10km/5km, Castlewellan Forest Park, 11am. ANI Permit. www.born2runevents. com

SUNDAY FEBRUARY 20

 Trail: Mallow AC Trail (8.5km, 250m), Co Cork, 11am. www.imra.ie

SATURDAY FEBRUARY 26

 Sperrin Harriers Winter League Par-

kanaur 10-Mile, 12 noon. ANI Permit.

C: Andrew Newell 07900251069; www. sperrinharriers.co.uk

SUNDAY FEBRUARY 27

SATURDAY FEBRUARY 19

 Hills: Mullaghmeen (10.8km, 423m), Co Meath, 12 noon. Winter Spring League. www.imra.ie  Trail: Currabinny Trail, (6.7km, 175m), Co Cork, 11am. www.imra.ie

www.athleticsireland.ie

MARCH

 Larry McGuill Rás na hÉireann Cross Country, Battle of the Boyne site, Oldbridge, Co Meath. AI Permit. Juvenile races from 12 noon; women’s 4000m, 1.30pm; men’s 6000m, 2pm. Also mixed open fun run, 1pm. Entry €10 adult, €5 juveniles, C: tydunleer04@ gmail.com or on 087 7975701; www. myrunresults.com

 Runamuck Challenge Obsta-

THURSDAY FEBRUARY 17

 Munster Schools Championships.

www.athleticsireland.ie

 Connacht Schools Championships.

SUNDAY FEBRUARY 20

THURSDAY FEBRUARY 24

 Primary Schools Cross-Country

League Final, Mallusk Playing Fields, Co Antrim, 11am. www.athleticsni.org

SATURDAY FEBRUARY 26

 NI and Ulster Senior Championships,

Gransha, Derry, tbc. www.athleticsni.org.  Central Bank BHAA 5km Cross-Country, Wesley College, Dundrum, Dublin, 11am. www.bhaa.ie

SUNDAY FEBRUARY 27

 Fibrus ECAC Junior C-C Series Race 3, Sandy Bay Larne, Co Antrim, 10.45am.

ANI permit.  C: Justin Maxwell –07749013642; www.eastcoastathleticclub.co.uk

MARCH

SATURDAY MARCH 5

 Irish Universities Championships,

Dublin, 1.45pm. www.iuaa.org  AIB BHAA Cross-Country, NUI Maynooth. Women’s 2 mile, 11am; men’s 4 mile, 11.30am. www.bhaa.ie

SUNDAY MARCH 6

 Brussels CrossCup (final), Belgium.

www.sport.be/crosscup

SATURDAY MARCH 12

 All Ireland Schools Championships,

Mallusk Playing Fields, Belfast, 11am. www.athleticsireland.ie  UK Intercounties C-C Championships, Prestwold Hall, Leicestershire, England. www.athleticsni.org.

SATURDAY MARCH 26

 SIAB Schools Cross-Country Interna-

tional, Wales. www.athleticsireland.ie

MOUNTAINS, HILLS, TRAIL, ORIENTEERING, ADVENTURE FEBRUARY

SUNDAY FEBRUARY 6

 Hills: Oughaval Woods (8.5km,

200m), Co Laois, 11am. Winter Spring

 Gaelforce 10km, Kippure, Co Dublin.

WEDNESDAY APRIL 13

EASTER SUNDAY APRIL 17

 Hills: Slieve Blooms (7km, 250m), Co Laois, 11am. South East League. www.imra.ie  Trail: Craig Woods (9km, 270m), Co Tipperary, 11am. www.imra.ie

WEDNESDAY APRIL 20

 Hills: Belmont-Little Sugar Loaf (8.62km, 360m), Co Wicklow, 7.30pm.

Leinster Evening League. www.imra.ie

SATURDAY APRIL 23

 Adventure: The Wall Duathlon. Silent

Valley, Mourne Mountains, Co Down. www.26extreme.com/

SUNDAY APRIL 24

 Hills: Tonelagee and Lap of the Lake

(9.5km, 570m), Co Wicklow, 12 noon.

Leinster Championships Race. www. imra.ie  Adventure: Hell and Back Junior (U12) 3km, Kilruddery Estate, Bray, Co Wicklow. www.hellandback.ie

WEDNESDAY APRIL 27

 Hills: Scalp (6.35km, 217m), Co Dub-

SATURDAY MARCH 5

lin, 7.30pm. Leinster Evening League. www.imra.ie

cle Race, Coolcarrigan Estate, Co Kildare,.5.6km/11km options. Solo, pairs, teams. www.runamuckchallenge.ie

 Hill and Dale Slieve Martin (short) tbc. NIMRA Championships. www. nimra.org.uk

SUNDAY MARCH 6

THURSDAY APRIL 28

FRIDAY APRIL 29 - MON MAY 2

 Trail: Forth Mountain Wexford (10.2km, 200m), 11am. South East League. www.imra.ie  Trail: Killarney Trail Race (7km, 250m), Co Kerry, 11am. www.imra.ie

 Orienteering: Irish Championships, Co Kerry. Sprint, middle and classic distances; plus relay. www.irishorienteeringchampionships.org

 Adventure: Quest Kenmare, Co Kerry.

 Waterville Trail Running Festival,

SATURDAY MARCH 12

www.questadventureseries.com  Hills: Glenarriff (short), Co Antrim.

NIMRA Championships. www.nimra. org.uk

SUNDAY MARCH 13

 Hills: Annagh Hill (10.4km, 490m),

Co Wexford, 12 noon. Winter Spring League. www.imra.ie

SATURDAY MARCH 19

 Trail: Wicklow Way Half (22km,

840m), 9.30am. www.imra.ie  Hills: The Fallows (medium) NIMRA Championships. www.nimra.org.uk

SATUR DAY APRIL 30 - MONDAY MAY 2

Derrynane, Co Kerry. 3-day ultra-stage race; also 130km, 43km, 25km and 12km trail runs. Sold out. www.watervilletrailrunningfestival.com.

SATURDAY APRIL 30

 Trail: Ultra Trail Ballyhoura (60km, 1850m); also marathon and half marathon, Co Limerick. Starts from 7am-11am. www.imra.ie

MAY

WEDNESDAY MAY 4

 Trail: Bansha Woods (9.5km, 200m),

 Hills: Prince William’s Seat (8.39km, 364m), Co Wicklow, 7.30pm. Leinster Evening League. www.imra.ie

SATURDAY MARCH 26

 Hills: Mangerton Munster Cham-

SUNDAY MARCH 20

Co Tipperary, 11am. www.imra.ie

 Trail: Maurice Mullins Ultra (44km, 1,940m), Co Wicklow, 9.30am. www. imra.ie  Dublin Mountain 5km/10km Championships, Glencullen, Co Dublin, 10am. www.justrunevents.com  Hills: Knockmealdown Open Mountain Race (21km, 1050), Co Waterford, 11am. www.imra.ie

APRIL

SATURDAY APRIL 2

 Adventure: Quest Glendalough. www.

questadventureseries.com

SUNDAY APRIL 3

 Hills: Tinahely (7km, 250m), Co Wicklow, 11am. South East League. www.imra.ie  Hills: Killarney Open Mountain Race (12km, 500m), 11am. www.imra.ie

SATURDAY APRIL 9

 Hills: Seven Sevens, Donard Park, Newcastle, 10am. ANI Permit. C: Richard Cowan 07803136002; www. nimra.org.uk

SUNDAY APRIL 10

 Hills: Wicklow Glacier Lakes Solo and Relay, (42.7km, 1783m), Co Wicklow, 8am. www.imra.ie

SATURDAY MAY 7

pionships (9.6km, 700m), and Torc Trail (7km, 500m), Co Kerry, 1pm. www.imra.ie

WEDNESDAY MAY 11

 Hills: Carrick Mountain (6km, 427m), Co Wicklow, 7.30pm. Leinster Evening League. www.imra.ie

SATURDAY MAY 14

 Wicklow Way Relay (104km, 3500m;

eight stages), 7am. www.imra.ie  Adventure: Coast 2 Coast, Enniscrone, Co Sligo to Rostrevor, Co Down. www.26extreme.com  Adventure: Wild Atlantic Adventure Race, Co Donegal. www.waar.ie

SUNDAY MAY 15

 Hills: Errigal (tbc) (5km, 600m), Co

Donegal, 11am. www.imra.ie

WEDNESDAY MAY 18

 Trail: Ardgillan (8km, 250m), Co

Dublin, 7.30pm. Trail League. www. imra.ie

SATURDAY MAY 21

 Hill: Dublin Mountains 12km Mini

Marathon, Glencullen, Co Dublin. www. justrunevents.com  Adventure: Hell and Back Junior (U12) 3km, Kilruddery Estate, Bray, Co Wicklow. www.hellandback.ie

 Adventure: Turf Warrior Spring. www. gaelforceevents.com  Hills: Seven Sisters Skyline 55km/30km, Dunlewy, Co Donegal, 6.30am. Online entry €120-130; t-shirt, medal, GPS tracking, food; €5,000 prize fund. C: eunanquinnsport@gmail.com. www. runireland.com  Hills: Annalong Horseshoe (long), NIMRA Championships. www.nimra. org.uk

CALENDER

Also ultra, half, 10km, 5km, from 7am. www.tullaroanmarathon.com  Killyclogher GAA 10km, Co Tyrone, 11am. ANI Permit.

C: Liam Cunningham 07557414601.

SUNDAY MAY 22

 Adventure: Hell and Back Junior (U7) 1km, Kilruddery Estate, Bray, Co Wicklow. www.hellandback.ie  Hills: Galtee Crossing (32km, 1500m), Co Tipperary, 9am. www.imra.ie

WEDNESDAY MAY 25

 Hills: Howth Summer (11km, 365m), Co Dublin, 7.30pm. Leinster Evening League. www.imra.ie

SATURDAY MAY 28

 Adventure: Tough-Inish (105km, 62km, 41km or 26km options), Inishowen, Co Donegal. www.extremenorthevents.com

SUNDAY MAY 29

 Hills: Mount Leinster (13.8km, 635m), Co Wexford, 12 noon. South East League/Leinster Championships round. www.imra.ie  Hills: Curragh Woods (9.9km, 440m), Co Cork, 11am. www.imra.ie

JUNE

WEDNESDAY JUNE 1

 Hills: Trooperstown Hill (9km, 430m), Co Wicklow, 7.30pm. Leinster Evening League. www.imra.ie

SATURDAY JUNE 4

 Hills: Carrauntoohill (12.5km, 1137m), Co Kerry, 11am. www.imra.ie

WEDNESDAY JUNE 8

 Trail: Djouce Earl’s Drive (7.48km, 118m), 7pm. Trail League. www.imra.ie

SATURDAY JUNE 11

 Hills: Wicklow Way Race (127km, 2000m), 8pm. www.imra.ie  Adventure: Hell and Back Junior 8km/13km, Kilruddery Estate, Bray, Co Wicklow. www.hellandback.ie  Adventure: Dingle Adventure Race, Co Kerry. www.dingleadventurerace.com

WEDNESDAY JUNE 15

 Hills: Djouce – the Ayling Abyss (10.64km, 607m), Co Wicklow, 7.30pm. Leinster Evening League. www.imra.ie

SATURDAY JUNE 18

 Adventure: Gaelforce West (run, cy-

cle, kayak), Killary Harbour, Co Galway. www.gaelforceevents.com

SUNDAY JUNE 19

 Trail: Great Irish Trail Run (10.33km, 643m), Clonmel, Co Tipperary, 11am.

Also 4km option. www.imra.ie  Hills: Flagstaff to Carlingford (Medium). NIMRA Championships. www. nimra.org.uk

WEDNESDAY JUNE 22

 Hills: Sorrell Hill (9.45km, 392m), Co Wicklow, 7.30pm. Leinster Evening League. www.imra.ie.

FRIDAY JUNE 24-SUNDAY JUNE 26

 Hills: International U18 Mountain Running Cup, Saluzzo, Italy. www. wmra.ch

SATURDAY JUNE 25

 Hills: Galtee Half-Marathon 21.1km, 1107m), Co Limerick, 11am. www.imra.ie

SUNDAY JUNE 26

 Hills: John’s Hill, Kilbrannish (12 km, 500m), Co Carlow, 11am. South East League. www.imra.ie

WEDNESDAY JUNE 29

 Hills: Scarr/Lough Dan (10km, 450m), Co Wicklow, 7.30pm. Leinster Evening League. www.imra.ie

Irish Runner #1 - 2022

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Irish Runner #1 - 2022