Croí Night Run Training

Get Training For the Croí Night Run!

Congratulations! – you have taken the first step to a healthier lifestyle by signing up for the 6th Annual Croí Night Run/Walk/Jog. Not only will you be helping us lead the fight against heart disease and stroke, but you will also be making a positive change to your lifestyle! It has been proven that regular exercise assists with maintaining a healthy weight and lowers your risk of developing heart disease, stroke and diabetes. Engaging in regular, routine exercise will also contribute to positive changes in your mental health and overall well being. 

So join our 10-week training programme to get you running, jogging or walking across the finish line!

Where to start? 

Our aim is to get you successfully across the finish line! You may be a total beginner or indeed you may have completed this challenge with us in the past. To meet everyone’s needs, we have developed two training programmes to suit your needs. The programme you choose depends on how you want to complete the 5 kilometers (jog/run or walk). The duration of both programmes is 10 weeks and will prepare you for the finishing line by gradually building up your ability week by week.

Programmes

Let’s begin by setting your goal. The key is to set a realistic goal!

Would you like to:

  1. Jog/run the 5km; or
  2. Walk the 5km?
Training Programme 1 – run/jog:

Each week you will need to allocate 3 sessions per week, ideally having a day of rest in between allowing your muscles and joints to recover.

Click the table below to enlarge/print. 

Week 10 - Event Day, Oct 9th!

Considerations:

  • Always include a 10-15-minute warm-up of a light-intensity walk (feels comfortable, you can still hold a full conversation)
  • A jog/run is at a speed faster than walking where both feet are not in contact with the ground at the same time.
  • Always include a 10-minute cool-down walk at light intensity (feels easy, no shortness of breath and can have a conversation easily) at the end of each session incorporating some stretching into the cool-down.
Training Programme 2 – walk:

Each week you will need to allocate 4 or 5 sessions per week, ideally having a rest day in between training days. See pace descriptions at the end of this page.

Click the table below to enlarge/print:

Week 10 - Event Day, Oct 9th!

Considerations:

  • If you need to take a break, be sure to keep the feet moving to ensure a constant steady flow of blood around the body.
  • Take a break during the walks only if needed.
  • At the end of each session, always include a 10-minute cool-down walk at pace: light, incorporating some upper body and lower body stretches into the cool-down.

 

Pace Descriptions

Tips: 

  • Walk/Run with a friend or family member as you can motivate each other.
  • Wear comfortable footwear ideally a running shoe that has some support around the heel and cushioning underneath.
  • Always keep hydrated during your sessions and throughout the day (aim for at least 2/2.5l of water throughout the day, build up to this over time).
  • Plan for rainy days, if you don’t wish to get wet,  plan on training indoors when it’s raining outside (a treadmill can be used or an indoor track) however, if you have never experienced a walk/jog/run in the rain you may be surprised how reviving it is (ps. just wear your raincoat).
  • To prevent injury, it is essential to warm-up and cool-down. A warm-up of a walk for 10-15 minutes at a light pace will help warm-up the muscles, open your arteries and prepare you for the exercise session and a 10 minute cool-down, incorporating some stretches will help you cool-down.
  • Include rest days between sessions but if this is not possible just listen to your body as the week’s progress.
  • Sometimes it is common to experience calf pain or pain in the shins the day after the session, if this occurs, apply a cold press for 15-20 minutes.
  • If you miss a day or week, do not fall off the wagon, start working from where you left it.
  • This programme is designed to ensure you will be able to complete your walk/jog/run even if you miss a week.
  • Print off your training programme and have it somewhere where it is at eye-view (e.g. on the door of your fridge) so you can mark off each week as you complete the sessions and track your progress.
5th Annual Croí Night Run_ (17)
5th Annual Croí Night Run_ (78)

Special thanks to our sponsor Evergreen Healthfoods.

Special thanks to our media partner, iRadio

Take a Summer Cycle in aid of Croí and help people living with heart disease and stroke

Pictured at the launch of 'My Summer Cycle for Croí' at Croí House, Galway, from left: Prof. Jim Crowley (Medical Director Croí); Bernard Dempsey (Corrib Oil, Tuam); Alan Connolly (Westside Bikes); and Paul Burke (Corrib Oil Tuam). Photo: Boyd Challenger

Croí, the Heart and Stroke Charity is thrilled to announce ‘My Summer Cycle for Croí’, taking place this August Bank Holiday weekend – your distance, your route, your way!

Join Croí supporters including Jim Crowley, heart specialist  at Galway University Hospital, former Galway hurling star, Ollie Canning, and cycling clubs across the country for a cycle to raise funds in support of those affected by heart disease and stroke. With restrictions easing, we ask that cyclists follow guidelines on social distancing and cycle their favourite local route this August long weekend in aid of Croí.

Prof. Jim Crowley says, “I’ll be taking on ‘My Summer Cycle for Croí’ this August long weekend. It’s a great event to raise much-needed funds for Croí as it supports people living with heart disease and stroke, especially during these difficult times. And it’s great to get out on the bike, bring the family and cycle in support of your own heart health!”

Registration is a €25 donation to Croí, and cyclists are encouraged to try and fundraise at least €1 for every kilometre cycled. All registrants receive a special Croí Summer Cycle neck snood!

“Bring your family, friends or team mates together for Croí’s Summer Cycle – all ages and cycling abilities are welcome to take part and help us raise much-needed funds to support our work in fighting heart disease and stroke,” says Christine Flanagan, Croí’s Director of Fundraising.

Croí is facing an unprecedented challenge – people living with heart disease and stroke are most at risk if affected by COVID-19 and they need Croí’s support services more than ever. Funds raised will directly support the Croí Heartlink West programme, which is a ‘free of charge’ support service for heart and stroke patients and their caregivers, providing direct access to the Croí specialist health team.

“Here at Croí, we rely on our own fundraising activities as we are not state-funded, and with the cancellation of so many of our events this year, we are appealing for support with this event. Last year we celebrated 25 years of the Croí cycle… this year is going to be different, but we ask that you still cycle for Croí – your distance, your route, your way!,” says Flanagan.

So put on your favourite cycling jersey and head off on your favourite route for a Summer Cycle in aid of Croí this August long weekend. You can share pictures of your cycle online by tagging Croí @croiheartstroke.

Learn more about the cycle and register now at www.croi.ie/mysummercycle.

Croí’s Summer Cycle is supported by Corrib Oil, Al Hayes Motors and Challenge Cycling Club.