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

COVID-19: Advice for individuals living with heart disease or stroke

The Croí Health Team is here as always if you need support. Contact us by email at healthteam@croi.ie or call 091-544310.

Updated July 20th

Latest developments: 

Moving to phase 4 of the government road map has been paused. As the pandemic accelerates around the world, we must remain vigilant here in Ireland. With the reopening of society, it is important to remember that COVID-19 is a highly infectious disease. The message is to Stay Safe. Physical distancing should continue to be maintained at all times.

Continue to follow good hand washing, respiratory hygiene and physical distancing because we know these work and are even more important than ever. Face coverings are now required on public transport, should be worn in shops and shopping centres and in situations where physical distancing is not possible. If you have cold or flu like symptoms, even mild ones, it is important to isolate at home and call your GP.

Further information on latest updates can be found on the Government website.

  • People over 70 years and the extremely medically vulnerable, who have been cocooning remain at the highest risk of severe illness from COVID-19 and are advised to stay at home as much as possible, and to limit physical contact with other people.
  • It is important that you continue to attend essential medical services such as GPs and receive medical care at home (if appropriate) to protect your health and wellbeing.
  • Limit the amount of time you spend in direct contact with other people, avoiding crowded areas and limiting close contacts to a small number of people. Social visits to people’s homes should be limited to a maximum of 10 visitors – from no more than 4 other households.
  • No more than fifty people may gather socially indoors while maintaining strict social distancing. However, outdoor meetings up to 200 people are preferable to indoor meetings.
  • For further guidelines and information about how to correctly fit/ remove face mask or how to make your own mask visit the HSE website.
    • Facemasks should not be worn by those:
      • aged under 13 years of age
      • who have trouble breathing
      • who are unconscious or incapacitated
      • who are unable to remove it without help
      • with special needs and who may feel upset or very uncomfortable wearing the face covering

The Croi Health team are determined to stay connected with all our groups and supporters and aim to keep you informed and up to date on a regular basis. We will continuously explore the latest evidence on COVID-19 and cardiovascular disease and will share this important information with you.

COVID-19 is a new illness that can affect your lungs and airways. It’s caused by a virus called coronavirus. There is currently no vaccine to prevent COVID-19 and the best way to prevent illness is to avoid being exposed to this virus.

For heart and stroke patients, prevention is key. While it is normal to feel anxious about how this condition might affect you, you are at no greater risk of developing COVID-19 than anyone else. However if you do contract the virus you have a higher chance of developing complications.

Groups that are at risk of more serious illness if they catch coronavirus are:

  • Those aged 60 years of age and over; people over 70 are particularly vulnerable and should cocoon as outlined below.
  • People with a long term medical condition – for example heart disease, stroke, lung disease, diabetes, cancer, kidney disease, liver disease or high blood pressure
  • People who have a weak immune system (immunosuppressed)
  • People who have a medical condition that can affect their breathing
  • Resident of a nursing home or other residential care setting
  • People who are in specialist disability care and are over 50 years of age or have an underlying health problem

Therefore you need to be extra vigilant by following the advice of the HSE, being aware of the symptoms and by taking the recommended precautionary measures. From 30th March this now includes the advice to stay in your own home as much as possible. Staying at home is the best way to minimise the risk of COVID-19 to your friends, families and communities.

Everyone has a role to play in reducing the spread of this virus and if we all take collective responsibility we will minimise the risk for everyone.

Is there any specific advice for individuals living with heart disease or stroke?

As you are at higher-risk of a more serious illness if you contract coronavirus, you are being advised to stay at home as much as possible and to limit your social contact. We strongly urge you to take extra care in ensuring you follow all of the recommended precautions. Please see our advice below on cocooning.

While all individuals with underlying cardiovascular disease are at increased risk of complications if affected by COVID-19, those at greatest risk include individuals who have:

  • Had a heart transplant
    • At any time in the past or more recently.
  • Are pregnant with a heart condition
    • Lung viruses can cause severe illness in pregnant women, particularly those with an underlying heart condition.
    • Heart conditions include symptomatic coronary disease, hypertrophic cardiomyopathy (if it affects your heart function), thickening of the heart muscle (left ventricular hypertrophy, pulmonary hypertension, a moderate / severely narrowed or leaking heart valve, heart failure that affects your left ventricular function), or significant congenital heart disease.
  • Had recent open heart surgery
    • Including coronary artery bypass grafts (CABG) and valve repair or replacement.
  • Heart failure
    • Especially if you have been recently diagnosed, it affects your activities of daily living or you have been recently hospitalised for treatment.
  • Heart valve disease
    • Where this is severe disease or you have ongoing symptoms or are awaiting valve surgery.
    • A heart murmur in itself where you do not have symptoms or not diagnosed with valve disease does not increase your risk.
  • Congenital heart disease
    • There are many types but in particular if you have complex disease or have other underlying conditions increasing your vulnerability.
  • Cardiomyopathy
    • Any type if you have ongoing symptoms or your daily activities are limited.
  • Angina
    • That limits your daily activities or means you have to use your GTN spray frequently.
  • Heart disease with other health conditions such as chronic kidney disease and lung disease

With the emphasis being on minimising contact outside the home, it is still important to maintain your healthy lifestyle habits and not to disregard your usual exercise routine. As this may not be possible to continue outdoors please see our website for lots of helpful health tips and advice to keep you on track.

Refill your medication prescription as normal and have over the counter medications such as paracetamol and a thermometer in your home. There is no disruption to the supply of medicines and therefore there is no need to order more medicines than you need. Ask a family member to collect any medicines you need. If you do feel unwell, it’s still really important to carry on taking any medication you’ve been prescribed and speak to your doctor if you have any concerns.

Look after your emotional health and well-being. Any unexpected changes to our daily lives can be a source of stress and COVID-19 is no different. It is important to obtain information from reputable sources and focus on the facts rather than opinions on social media.

Cocooning

What is cocooning?

Cocooning is a recommendation from the HSE and the Irish government to protect those who are most at risk of developing serious complications if they contract the COVID-19 virus. Cocooning aims to minimize interaction between those most at risk and others.

What should I do?

It is advised that you don’t leave your house for the next 2 weeks.

  • This means avoiding face to face interaction.
  • Do not go out shopping for food or medicine. Ask a friend or neighbour to do this for you, or arrange for your shopping to be delivered. Many shops are now offering this service for free. Also many communities have set up support groups to help and support those in need.
  • Ask for your shopping to be left outside at your door.
  • People who visit to help care for you should still attend as long as they have no symptoms of COVID-19. Ask them to wash their hands on arrival and when possible keep 2 meters apart.
  • Avoid anyone who is sick – If you usually have carers, have a backup plan in case one of them becomes unwell.
  • You can ask your family to keep in touch with you via Whatsapp, video or social media so you don’t miss out.
  • You may leave the house to get fresh air or exercise within 5km of your home, if social distancing is observed.
  • If you need to contact your GP use the telephone.

 

Do I need to cocoon?

The HSE have advised the following people to cocoon:

  • people aged 70 years or over;
  • solid organ transplant recipients (including heart transplant);
  • people with specific cancers, rare diseases, respiratory conditions; and
  • women who are pregnant with significant heart disease, congenital or acquired.

 

In addition to HSE recommendations, international cardiac societies advise people living with the following conditions to cocoon:

  • Heart conditions, including symptomatic coronary disease, hypertrophic cardiomyopathy (if it affects your heart function);
  • Had recent open heart surgery;
  • Heart failure;
  • Heart valve disease – that is moderate or severe;
  • Significant congenital heart disease;
  • Cardiomyopathy – any type if you have ongoing symptoms or your daily activities are limited;
  • Those with Angina that limits your daily activities or means you have to use your GTN spray frequently.

What are the symptoms of COVID-19?

The main symptoms to watch out for are:

  • a cough
  • a high temperature
  • shortness of breath
  • breathing difficulties
  • a reduced sense of smell or taste and there is no other obvious cause

Other symptoms are fatigue, headaches, sore throat, aches and pains. But these symptoms do not necessarily mean you have the illness. The symptoms are similar to other illnesses that are much more common, such as cold and flu.

If you are experiencing any of these symptoms and are concerned you should contact your GP for further advice.

How to avoid catching or spreading COVID-19

Coronavirus is spread by droplet infection – coughing and sneezing or by close contact with someone who has the virus. As it’s a new illness, we do not know how easily the virus spreads from person to person. Spread is most likely from those who have symptoms.

Limit close contact

Latest recommendations include the closure of all non-essential retail outlets. People need to stay at home and only leave to:

  • go to work
  • go to the shops for essential supplies
  • care for others
  • for brief individual exercise – within 5 kilometres of your house. (You can bring children but must keep 2 metres away from others for social distancing)

As Ireland has local transmission of the virus, the country has entered the ‘delay phase’ of managing COVID-19.  Physical distancing and avoiding close contact is strongly advised to reduce the spread of coronavirus. Key recommendations are:

  • Avoid hand shaking and close contact with people- keep a distance of 2 meters (6.5 feet) between you and others.
  • Work from home if and where possible.
  • Children should stay at home, but may leave the house to exercise within 5km radius of their house. They should not be meeting or visiting friends or family members.
  • Make a joint plan with family friends and neighbours on what to do if you become ill.

Travel

  • Avoid all non-essential travel.
  • You will need to restrict your movements for 14 days if returning from any other country.
  • You DO NOT need to restrict your  movements if you are returning from northern Ireland or you are an essential supply chain worker such as a pilot, haulier or maritime staff member.
  • Check with the department of foreign affairs for the latest advice before travelling abroad.

Self-quarantine and self-isolation

  • To help stop the spread of coronavirus you may need to either self-quarantine or self-isolate.
  • Self-quarantine means avoiding contact with other people and social situations as much as possible. You will need to do this if you are a close contact of a confirmed case of coronavirus and you are still well.
  • Self-isolation means staying indoors and completely avoiding contact with other people. You will need to do this if you have symptoms of coronavirus.

 

Other Do’s and Don’t’s include:

Do:

  • Wash your hands with soap and water often – do this for at least 20 seconds.
  • Always wash your hands when you get home or into work.
  • Use hand sanitiser gel if soap and water are not available.
  • Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze.
  • Put used tissues in the bin straight away and wash your hands afterwards.
  • Try to avoid close contact with people who are unwell.

Don’t:

  • Do not touch your eyes, nose or mouth if your hands are not clean.
  • Do not share objects that touch your mouth, for example bottles and cups.
  • Do not shake hands.
  • Don’t have visitors to your home, unless they are helping with your care needs.

Treatment for COVID-19

There is currently no specific treatment or vaccine for COVID-19. The treatment approach involves alleviating symptoms and reducing the risk of others becoming infected. This includes:

  • Getting plenty of rest
  • Staying hydrated by drinking plenty of water
  • Taking paracetamol to help with symptoms such as a high temperature
  • Staying in isolation away from other people until you have recovered

Further information

For further information you can visit the following websites:

  • www.hse.ie
  • www.gov.ie
  • Spunout – Crisis Text Line is a 24/7 messaging support service with trained volunteers available to listen to people going through a tough time. Crisis Text Line provides in-the-moment anonymous support and problem solving when you need it most. Text YMH to 086 1800 280 to begin right now. (Standard SMS rates may apply)

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.