Training

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Want to complete a marathon?

Echo - Front 4 at HalfwayLet's be blunt about this – there is no easy way to train for a marathon! To begin with, there are the crucial factors of determination and discipline. For beginners who are not already regularly training, a minimum of four months, running four days a week, is advised, but most authorities recommend a training programme over five to six months.

The following12-week training programmes are designed to suit three different levels of experience.

Marathon training BEGINNERS

Marathon training IMPROVERS

Marathon training ADVANCED

Websites

If you are already running regularly or taking part in some regular physical activity and want to train for the Cork City Marathon, there are dozens of websites offering marathon-training programmes. For novices, please take the time to browse through these sites and find a realistic programme to suit your needs. Don't forget to read the health advice given on these sites and please be wary of any sites that make running the marathon sound too easy.

The training schedules offered at sites such as runrepublic.ie, halhigdon.com, or coolrunning.com seem particularly well thought-out and geared towards different levels of fitness. Take the time to read their health advice and warnings too.

For advice on what to do before and after a run, chartered physiotherapists Karen Coughlan and Sinead Murphy have devised a stretching routine that you can view at http://www.iscp.ie/content/view/29/428/. 

If you're looking for training routes around Cork City (and, indeed, elsewhere) mapmyrun.com has several options posted by local runners. This wonderful on-line route-mapping site also gives you the option of mapping your own training route. Another valuable website for those running locally is corkrunning.blogspot.com.

Clubs

Does your local athletics club have a running meet to suit you? If not, maybe now is the time to establish one? But it's not just running clubs that will be invovled in the Cork City Marathon. Remember, you don't have to run the marathon, you can walk or jog it too. There are a growing number of walking groups throughout the country. Ask around in your locality. You might well find one that suits you. With the Team Relay Event, clubs of all sporting disciplines will be entering teams, so check out your local sports club and see what they are doing.

Health & Leisure Clubs 

If you are a member of a local health club, or if you are considering joining, your club should be able to offer you professional advice on training.

In the wider Cork area, LeisureWorld Cork will help to plan suitable programme for its members at its state-of-the-art Bishopstown and Churchfield centres.

Libraries

Don't forget that, in Ireland, your local library provides access not only to a wealth of books on training, health and fitness, but also to the internet. In Cork, you have access to the internet at any branch of your city or county library, and the staff there will be more than happy to help you with your search. For further information, log onto corkcitylibrary.ie

Effortless & Injury free Running

There are many different styles and approaches to running. At Registration this year, we'll be hosting classes in one of these techniques - ChiRunning®

ChiRunning® is an energy efficient and natural running technique, that apparently reduces injury, improves personal performance and prolongs your running career. Using principles from Tai Chi, ChiRunning® teaches you to run using core muscles, while relaxing the rest of your body and allowing the natural force of gravity to do the work instead of your legs. Practiced by thousands of runners, the ChiRunning® technique is easy to learn and benefits the beginner as well as the seasoned or competitive runner.

Cork’s only certified ChiRunning® Instructor Ruth Farrell, of Effortless Running, will be holding two participative Demonstration and Tips Sessions at the Registration Expo on Saturday 1st & Sunday 2nd June (registration days) from 2pm – 3.30pm at City Hall.

Ruth's sessions will incorporate some drills and exercises to help with your alignment, balance and posture, arm swing and relaxation.

These free sessions are open to participants of the Cork City Marathon. However, numbers are limited (first come basis) so registering for participation is essential. To book your place, email Ruth on effortlessrunning@gmail.com.

For more information on ChiRunning® and Race Day Preparation Tips go to www.effortlessrunningruth.blogspot.com