Croí Virtual Night Run – FAQ’s

Date: Friday, October 7th, 2022

Location: Salthill Promenade or take place virtually from anywhere!

Time: 8pm

Frequently Asked Questions

1. How much is it to enter this year’s Virtual Night Run?

  • Adult entry: €35 | Student entry: €25 | Youth entry (13-18 yr olds): €25 | 12 and under: FREE (No top incl.) | O.A.P entry €30| Team entry available | Virtual entry differs

2. How do I register to take part?

Registration is open until Friday, October 7th.

3. Where does this year’s Night Run take place?

  • This year’s event is on Salthill Promenade or you can take place virtually from anywhere you like and run, jog or walk a 5K.

4. Can I take part at any time on October 7th?

  • Our Salthill event kicks off at 8pm
  • Yes, virtual participants can take part at any time on the 7th of October, day or night.

5. How do I pick up my pack?  What if I live outside of Galway?

  • Race packs can be collected at Croí House the week of the event.  Pack pick up times are as follows:
    • Monday, 3 October 9:30am – 5:00pm
      Tuesday, 4 October 9:30am – 5:00pm
      Wednesday, 5 October 9:30 – 7:00pm
      Thursday, 6 October 9:30 – 7:00pm
      Friday, 7 October 9:30am – 5:00pm
  • For those who wish to have their packs posted out to them, there is a postage option which can be selected during registration. If you are registered, you will receive an email once your pack has been posted.

6. Will there be medals this year? 

  • Yes, medals are included in your registrant fees and will be included in your pack.

7. Do you have a size guide for the running tops?

  • The running top is unisex and true to size:
    • XS: 6-8
    • S: 8-10
    • M: 10-12
    • L: 12-14
    • XL: 14-16

8. Virtual entertainment :

  • Our Night Run media partner, iRadio, will be with us in Salthill on the night playing music to keep you entertained and motivated while you enjoy your Virtual 5k Night Run experience.

9. What are the guidelines and recommendations around using a light and wearing high-vis if taking part at night?

  • Ensure that you wear reflective or brightly coloured clothing to our event in Salthill.
  • Virtually, the same applies, especially if there is no footpath where you plan on running/walking. You should always go against traffic.

For more information visit the Road Safety Authority’s website.

11. How do I share images of my participation in this year’s virtual Night Run?

  • We would love you to share your photos and videos with us on social media, such as Facebook, Instagram and Twitter. Make sure to tag Croí in your photos/videos using: @Croiheartstroke. Remember to also use the Night Run hashtag: #CroiNightRun.

12. How should I prepare for the 5k Night Run?

  • We are here to support you on your Night Run journey and have developed Night Run Training Programmes for both running and walking goals. More details on this here: 

13. Can I register as part of a team?

  • Yes, we always welcome teams to participate in our 5k Night Run, whether it is a corporate team building exercise, a family, a sports club, or a social group. There is an option for Team/ Group registration during registration.

14. Is the Night Run chip timed this year?

  • The event this year is not chip timed, however, our sponsors at Irish Life have created a Night Run challenge on their My Life health & wellbeing app! To join the challenge, simply download the app and select ‘Croí Night Run’. The app syncs with other fitness trackers such as FitBit, Strava & Garmin so you can upload your time easily and compare with other participants.
  • Download the app here: Apple / Android

15. Can I raise additional funds for Croí while taking part in the Night Run?

  • Of course, we are grateful for any additional support! If you are interested in setting up a fundraising page please visit our iDonate page.

Have a different question? Contact us on Facebook.

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 8th 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.


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 7th!


  • 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 7th!


  • 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


  • 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.

Special thanks to our sponsor,
Irish Life Health.


Special thanks to our media partner, iRadio




Pictured: Emma Langford

LIMERICK ARTIST, Emma Langford is set to release a new version of her much loved track ‘The Winding Way Down To Kells Bay’ featuring the RTÉ Concert Orchestra. The track, arranged for orchestra by Cork’s Cormac McCarthy, will be released on the 1st of July with all proceeds going to heart and stroke charity Croí.

‘The Winding Way Down to Kells Bay’ is a song of love, loss and hope that recalls the warm halcyon days of a childhood by the sea. The track was originally released on Langford’s second album ‘Sowing Acorns’ in September 2020.

Emma wrote the track in memory of her grand-uncle Eamonn Langford who died suddenly in the summer of 2018 when she and her parents were visiting him. The lyrics paint a vivid picture of the idyllic place he and his late wife spent much of their life, Kells Bay in South Kerry.

“I wanted to capture the essence of the place – the natural beauty of it of course; but also the people, their manner, and the craic that can always be found in a small close-knit community like theirs,” says Langford.

“When I released it first, a lot of people connected with it – people who had visited Kells Bay on their holidays, who had met Eamonn at some point, but also people who had never been there or met him. It felt like home to a lot of people.”

As her second album ‘Sowing Acorns’ was being pieced together, Emma made the decision that each track would be a dedication. This song is dedicated to the memory of her grand-uncle, and to the kind people of the Iveragh Peninsula who were his friends and who took care of Emma and her family in the days surrounding his passing.

In late 2020, Emma was approached to record a version of the song with the RTÉ Concert Orchestra as part of a Folk Season broadcast on RTÉ Radio 1. Cormac McCarthy’s arrangement brought new energy to the song:

“This was such an exciting chance to hear my own song in a new light. I remember hearing it for the first time and I was transported – Cormac’s arrangement feels like an aerial view of the place, it feels like flying over the hills, skimming across the sea, and landing in my grand-uncle’s house by the fire for a cupán tae and a chat. It’s perfect.”

The RTÉ Concert Orchestra relished being involved in this remote recording project – while isolated from their musical and wider community, it was an opportunity to work creatively, and to come together virtually to collaborate with Langford on a project with such resonance for so many. Emma recorded her own final vocal and guitar parts at Open Door Studio in John’s Square, Limerick City, before all the separate components were passed on for mixing to her go-to producers, The Production Suite in Dublin.

The beautiful new collaborative version of ‘The Winding Way Down To Kells Bay’ will be available from early July on all streaming platforms, as well as to buy/stream on Bandcamp, with all profits from its sales going to Irish heart and stroke charity, Croí.

The aim of Croí is to lead the fight against heart disease and stroke, with a particular focus on the West of Ireland. Its mission is to prevent disease, save lives and promote recovery and wellbeing. Emma chose to support Croí as they also work to prevent cardiovascular disease and support education around CPR, first aid response and the use of automated external defibrillators (AEDs). Thanks to swift action and competence in CPR from individuals on the beach on the day of her grand-uncle’s heart attack, Emma and her family had the chance to say goodbye to him before he passed peacefully in University Hospital Limerick. Her hope is that through supporting Croí, more people will be aware of the risk factors of cardiovascular disease and what to do in an emergency.

Croí’s Head of Foundation and Chief Operations Officer, Mark O’Donnell, said “We are delighted and very grateful that Emma has chosen to support Croí’s mission to prevent cardiovascular disease through the release of this very special and personal song. We hope that it will also help to start conversations and raise awareness around heart health as well as encourage people to find out more about the education and training programmes available.”

Stream, buy, and download ‘The Winding Way Down to Kells Bay’ by Emma Langford with the RTÉ Concert Orchestra from the 1st of July.