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Running

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Exercising can get boring, especially if you are running, walking or cycling the same route. Here are some great tips to spice it up a bit:

Make the most of steps
When you are walking or running outside make the most of any steps that you come across. Instead of running or walking for 5 kilometres do 4k and run or walk up and down the steps a few times.

Go up hill
Going up-hill is tough so make sure you add it into your route. It will require you to push yourself that bit harder and and you will have to use different muscles in your body.

Go off road
For a really exhilarating experience go off-road. Ditch the pavement and spice up your regime with a trip up the mountains, across the beach or through a forest. Your body and mind will thank you for it.

Grab a friend or two
If you normally go exercising on your own grab a friend once or twice a week to really spice things up. If your friends aren’t into it, join a group or club.

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A side stitch is the bane of a beginner runner’s life.  It can really affect your performance and your willingness to go out running again. The reason behind it is largely due to the person breathing too quickly or eating too soon after eating; thankfully, there are plenty of ways to beat it.

Avoid eating before going out
Try to not eat at least one hour before you go for a run.

What drinks to avoid
Stay clear of sugary carbonated drinks and stick to plain water to rehydrate.

Warm up
Make sure you do a quick warm up before you go out. Not only is it effective in preventing stitches and cramps, it is also vital to avoid injuries.

Watch your breathing
Make sure you are breathing deeply in through your mouth. This way you will be able to take in more air.

Good posture is key
Don’t hunch over when you are running. Maintain good posture by standing up straight and tall as you move.

If you do get one while running, try changing your breathing pattern and take a quick deep breathe in.  If all else fails slow down and walk until it is gone.

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You don’t need to be training for a marathon to go for a jog. Here are five reasons to put your runners on and head out the door.

  1. Jogging is the simplest and cheapest method of exercise.
  2. Jogging burns the highest amount of calories out of all other forms of exercise.
  3. Running outdoors can burn 30-40% more calories than running in the gym, due to wind resistance and varying terrains.
  4. As well as burning calories and improving your heart’s strength, jogging also works the core, the lower back and your love handles.
  5. It’s one of the best stress busters as it increases your oxygen levels and endorphins.
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The best accompaniment to an exercise regime is music. A great song will help you keep the beat, keep you motivated and will help you when you hit a wall – not literally.

Whether it’s running, walking or hitting the gym, these songs are bound to get you moving:

Top five running songs to get your feet pounding

Ellie Goulding – Burn

P!nk – Run

Outkast – Hey Ya!

Eminem – Lose Yourself

Florence and the Machine – Dog Days are Over

Top five songs to get you pumped in the gym  

Black Eyed Peas – Pump It

Daft Punk – Harder, Better, Faster, Stronger

Kanye West – Stronger

Fatboy Slim – Right Here, Right Now

Limp Bizkit – Rollin’

Swing your hips with these top five walking songs

Taylor Swift – You Belong With Me

Journey – Don’t Stop Believing

The Killers – Mr. Brightside

The Coronas – San Diego Song

Foo Fighters – My Hero

Now get those runners on and get moving..

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Paula Lane, who plays Kylie Platt on Coronation Street and Ryan Andrews from Fair City were on hand yesterday to launch The SPAR Great Ireland Run 2014.

Paula and Ryan will be in the Phoenix Park on April 6th to run the 10k race on behalf of their local charities, joined by up to 12,000 other runners and their families.

The SPAR Great Ireland Run is the only race in Ireland to be recognised by the International Association of Athletics Federations (IAAF) and will feature a superb field of international and national distance runners.

However, the event isn’t just for seasoned athletes – it’s a great day out for runners of all ages and all levels of fitness. Visit The SPAR Great Ireland Run to book your place.

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Running is an increasingly popular sport and there seems neon coloured joggers popping up everywhere you look. However, those who assume that running is nothing more than throwing on a pair of shoes are just asking for trouble.

Stick with us and you’ll be an injury-free running pro…

Buy the right shoes
Running shoes can help reduce injury as they alter your form and how your body deals with the repetitive movements. If your feet hurt after a run, it means that they are not the right ones for you.

Make sure you have a strong core
By keeping your muscles, ligaments and tendons nice and strong, you will automatically protect yourself. When your body is strong, it tells your brain to brace for impact before the foot hits the ground. Remember, strong is the new skinny.

Know your limits
Injuries can happen when you push yourself too far. Build up your running distance a little at a time and don’t assume that you will be able to run that 10k after a few laps around your estate. You won’t.

Now stop looking for excuses and get out there…

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