With just seven full weeks to go until the Virgin Media Night Run on April 23rd, top Irish model Roz Lipsett is putting the Virgin Media Top 10 Training Tips into action as she prepares for the 10k city centre night run.
The run, which will see 10,000 runners light the city red starts on North Wall Quay, takes in O’Connell Street, Grand Canal Dock and Ringsend before crossing the East Link and finishing at the Samuel Beckett Bridge.
Paul Farrell, Vice President of Commercial at Virgin Media said, “The Virgin Media Night Run is a fantastic event for runners, athletic clubs and anyone who wants to set a goal to complete a 10k in 2017. Our Top 10 Training Tips apply to anyone thinking of taking part. With seven weeks to go there is still plenty of time to get out and start training. On the night all runners will receive a Virgin Media Running Pack containing a branded running top (to be worn on the night), a race number (chipped) and numerous other treats.”
Speaking about the run, Irish Model, Roz Lipsett said “I’m finally back in Dublin after spending the past few years in LA and I wanted to give myself a goal, something that would make me push myself, the Virgin Media Night Run was the perfect challenge. I am really looking forward to taking part in what will be my first ever night run in Dublin city”.
Entry is €30. Register now online at www.virginmedia.ie/nightrun. Entry closes on Wednesday 19thApril at 5.00pm.
Virgin Media Night Run in partnership with Athletics Ireland and TITAN Experience. It’s time now to register www.virginmedia.ie/nightrun
Virgin Media is working closely with Dublin City Council on the race route as road closures will be in place on the night, further information closer to the event.
Top Ten Tips
1 Be realistic: It’s important that your goal matches your fitness level and is achievable in the time you have to train. You should avoid any time goal is you’ve run the distance before, avoid any time goal if this is your first 10k race. Make your goal to finish and enjoy the race.
2 Follow a plan: Create / download a training plan for yourself, print it out and put it somewhere you cannot avoid (your fridge, work desk). Keep on track each week by ticking off all your completed training sessions.
3 Get Support: Training with a friend or group will really help you stick to your training programme. Find someone who is a similar level to you. You are much less likely to skip training if you have arranged to meet someone else.
4 Avoid peer pressure: There will always be people who are faster, stronger, and more comfortable running than you. Don’t compare yourself to them. Your target is to reach your goal – not their goal. Relax and follow your training plan.
5 Mind your Pace: If you are new to exercise, or a lapsed runner, take your rime to gradually build strength. Be patient and keep your pace slow. Over time you will get stronger. Build your distance first and focus on speed later.
6 Know your race: Become familiar with the race route. Work out where there are twists and turns, bridges and (little) hills. If you don’t have this option, print out a map of the route and check with it regularly to keep you focused.
7 Build mileage gradually: Be careful not to increase the mileage too quickly. Add 1km per week on average to your long run. You will reduce the risk of injury and give the body time to adapt gradually to the impact of running.
8 Vary your speed: If you are new to speed work, be flexible and be guided by your body not by the clock. You don’t have to sprint, just occasionally introduce faster sections followed by slower recovery sections along your route. Over time, your comfortable running pace will get a little quicker and you will enjoy the speed challenge.
9 Fuel for Night Running: Be practical. Remember your race starts at 9pm so try some of your training sessions at the same start time. Experiment with what food you will eat on race day. Avoid eating too close to running, but remember you will need some food between lunchtime and race start to keep you energised.
10 Be Grateful: All too soon your training will be a distance memory and the race will be over. Appreciate each training run and be grateful you can get out and run. Respect your body and the distance. Many people would love to be in your running shoes.
Tips created for Virgin Media by Mary Jennings, founder of ForgetTheGym.ie and coach to runners of all levels who wish to enjoy running and stay motivated.