Leisure World - Churchfield

RELAY INFORMATION

The team relay event in the Bord Gáis Energy Cork City Marathon has become hugely popular - over 1,200 teams took part last year. With stages between 4.6 and 5.8 miles long, the relay is open to teams made up of between 2 and 5 people. It offers runners, casual joggers and walkers of all abilities an opportunity to run the exact same course of the marathon without having to complete the full 26.2 miles.

Relay distances

Team members take one leg each (in teams of five), or take two or more consecutive legs in whatever combination suits them. The relay legs vary in distance as follows:

• Start (Patrick's Street) to near Silversprings Hotel: 5.2 miles (8.3km)
• Silversprings to Ringmahon Road: 5.5 miles (8.9km)
• Ringmahon to Victoria Road: 5.8 miles (9.3km)
• Victoria Road to Model Farm Road: 5.2 miles (8.4km)
• Model Farm Road to finishing line (Patrick's Street): 4.6 miles (7.5km)

Those interested in running the Team Relay event can download and post their entry form or enter online at www.corkcitymarathon.ie

Preparation is the key to success……

If you’re thinking of running a marathon, give yourself 16-22 weeks to prepare for the event. Don’t try to catch up on training lost due to injury or illness. If you miss a week’s training then your first week back should only consist of 50% of your normal weekly training.

Find a training partner….

If you’re embarking on the marathon journey for the first time, why not encourage a friend to keep you company on your runs. By having a training buddy, you are less likely to miss training and come up with excuses not to go.

Worried about your fallen arches….

When buying suitable running shoes it’s best to go to a shop that has experienced staff that can recommend a shoe that suits your foot, especially if you overpronate or have fallen arches.

Never run before…

Don’t worry if you haven’t run before starting your marathon build up. The best way to start is little and often. Jog for 60 secs and walk for 1-2mins and repeat this process for 20mins and build up over the weeks you can increase the amount of time you jog by a min every week or so.

Are my shoes too old…..

The normal lifespan of a running shoe is 400-500 miles, after this time they will become flat and lose their shock absorbing qualities: this will lead to your knees and hips taking the impact. Wearing them beyond this point can result in injury. When you do get your new footwear, just wear them for training and not for casual wear so they last longer.

Wondering where to train….

At least 50% of your training should be done on soft surfaces such as grass or a trail, as too much running on hard surfaces can lead to shin splints and knee problems.

Keep it interesting

Don’t get stuck in a rut by running the same course and distance at the same speed all the time. Change your training plan every 2-3 weeks. You can do this by finding a hilly course (not very steep hills) once a week instead of running on the flat all the time: this will build leg strength and make your heart and lungs stronger. You could also complete one of your shorter runs in the week at your goal marathon pace. Making small changes in your training will keep you motivated and focused.

To drink or not to drink….

if you’re thinking of using isotonic drinks in the marathon don’t wait till race day to use them first, experiment with them during training to find what drink suits you best.

Have pride in your body…

Don’t embarrass it with some old tee-shirt and shapeless shorts. Buy some comfortable and light tops and shorts: you will feel and look better, and you may even run faster on the day!

Fuel up…

Don’t go training on an empty or full stomach. Somewhere in between is perfect. It’s important to have a sandwich or something light 1-2 hrs before training so that you won’t feel light headed or heavy legged from low sugar levels. Make sure to refuel your body within 60mins of finishing your run to encourage muscle repair and restore sugar levels.

Enjoy the marathon experience…

Whether it’s 3 hours or 7 hours you’re hoping to run, the main thing is enjoy every step of it and realise when you’ve finished, that regardless of what time you ran, you are in the exclusive marathon club and you should be very proud of your achievement.

Take part in local races…..

Cork is awash with excellent organised road races throughout the year ranging from 5k to 15 mile runs. Why not give one of the shorter runs a go and try out your goal marathon pace. This will also get you used to pacing yourself for the big day, as a lot of runners hit the so called ‘wall’ as a result of going out too fast.