Virgin Media Night Run – See Red and Run
One month to go …. Top 10 tips on staying injury free
Rare opportunity to race through Dublin’s iconic O’Connell Street
Dublin, Thursday 23rd March 2017: With exactly one month to go until the Virgin Media Night Run on April 23rd, Virgin Media have launched their top ten tops on how to stay injury free and make sure your body is in tip-top shape for race day.
The run, which will see 10,000 runners light the city red, is the only race in 2017 that includes the iconic O’Connell Street on its route. Starting at North Wall Quay runners will pass the Spire and head towards 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 countdown is now on to the Virgin Media Night Run. For those training hard or planning on dusting off the runners our 10 tips on staying injury free while training applies to everyone. The night run is a fantastic event, with an almost carnival atmosphere in the city. There is something very exciting about taking part in a night run, especially through the streets of our capital, which will be illuminated red. I would really encourage anyone who is considering on registering to do it, they won’t regret it!”
Entry is €30 and registration is open online at www.virginmedia.ie/nightrun. Entry closes on Wednesday 19th April at 5:00PM. On the night all runners will receive a Virgin Media Running Pack containing out branded running top (to be worn on the night), a race number (chipped) and numerous other treats.
Virgin Media Night Run in partnership with Athletics Ireland and TITAN experience. 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 Warm-up: If you wear high heels all day, or if your job involves sitting down a lot, you cannot expect your body to be ready to run a moment’s notice. You need to loosen out and warm up before you start running. Walk for a few minutes, do some dynamic stretching an ease into running at a relaxed pace before running fast.
2 Run Tall: Running with good posture takes pressure off your joints and helps to run more efficiently. Don’t make your legs carry your body around. Use your core and skeleton to support your body. Running tall also makes more room for your lungs so your breathing becomes easier and less laboured.
3 Get Strong: Strength training will help your core, glutes and legs to support the body when running. Incorporate some lunges, squats and planks into your training and feel the difference in your run.
4 Relax on the Run: Aim to look and feel relaxed rather than tense when running. Tension burns energy and tightens the muscles. Imagine being tall through your centre but loose and relaxed in the shoulders, arms and legs. Don’t forget to smile. This immediately relaxes your body too.
5 Think Technique: Be light on your feet and look ahead when you run. Use your arms to help you along by focussing on elbowing behind. You will run stronger if you allow the body to recuperate between runs.
6 Respect Rest Days: Consider your rest days as part of training. Your body needs rest to recover and repair muscles after the effort of training. You will run stronger if you allow the body to recuperate between runs.
7 Fuel your Run: Treat your body to healthy natural food when training. Consider your food an essential element to creating a body that’s fit and strong for race day. Your body will repair itself with the food you feed it. Hydrate well all week and your muscles and your brain will thank you for it.
8 Balance your training: whether you like yoga or stretching, Pilates or swimming, complement you’re running with an activity that loosens out the muscles rather than tightens them. You can even treat yourself to a sports massage to smooth out any tight areas or invent in a foam roller for some self-massage.
9 Vary the surface: Run on grass, sand or trail when you get a chance. Pavements can be hard on the body and send quite a force through the ankle. Knee and hip joints if you are not practicing good technique. Go off road when you can and reduce the impact on the joints.
10 Take Smaller Steps: Reduce the length of your stride. Consider getting a running metronome to help you run to a rhythm that is better for your legs and preserve your energy when you run. Shorter strides won’t make you a slower runner, but they will make you a lighter runner.
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 staying motivated.
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