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James Dawson

Full Name

James Dawson

When did you join Sportsworld?

I officially joined Sportsworld in May 19 after the Terenure 5 mile event. I still remember trying to keep up with Brian who was the 35-minute pacer on the day. I’m happy to say I nearly took 3 minutes off that time when I competed in the Raheny 5 mile in January!

Where do you work?

I work in Uniphar as a Financial Accountant (bean counter)

What is your favourite club session?

When I started running in the summer of 2019, Bushy Park was such a great setting for all the various sessions. Although over the winter, I thoroughly enjoyed the long runs in Phoenix Park. Except when Ger got us lost half way through the route one morning (sorry Ger!)

What is your favourite race distance?

Tough to answer at the moment but I would say I have enjoyed the 10km races more than other race distances.

It’s a good test to see how long you can push yourself to the limit.

Although I would like to test myself at the track events (200m / 400m) if there are any left after this pandemic.

What is your favourite meal before a big race?

Usually the night before a race, I would have some chicken, quinoa and black beans. In the morning I don’t tend to have much, maybe a banana with some beetroot juice.

What’s your favourite race?

Of all the races so far, I would say the Docklands 5k was my favourite race. I was new to the club, so it was a great race to meet other Sportsworlders. The race itself was a bit of a disappointment as I was hoping to break sub 20 for the first time but that was quickly forgotten once I stepped into The Ferryman!

Outside of races with Sportsworld, The Galway Bay 10km was a fantastic event. Sure who wouldn’t want to be blown about on the scenic Nimmo pier!

What is your target for the next year?

My targets have sort of been put to one side with everything that is going on but I would be thrilled if I broke 19 minutes in a 5k and sub 40 in a 10k in 2020.

Also, all going well with marathon training and staying injury free I would try and set myself a target of 3:15.

What international events have you ran?

No major international events but I did a parkrun in a small town called Port Macquarie in Eastern Australia.

What do you like doing when you don’t run? (hobbies/past times)

Previously, I played a lot of football between 5 a side and 11 a side. I played for a team called Spartak Dynamo (not a Russian team surprisingly) based in Marley Park. However, at the moment it’s mostly running, swimming and I’m in the middle of golf lessons to get a few trips out of work in the summer (free round of golf, great value for a Cavan man)

I’ve recently purchased an acoustic guitar from Sadanands great music store so I’m teaching myself a few tunes. Anyone getting married soon PM me for quotes.

How/When did you start your adventure with running?

I got into running properly back in late 2015 after I did the Frank Duffy 10 mile. In April 2016, I registered for the DM. It’s safe to say trying to juggle football with Marathon training was a huge mistake.

After that it was mostly parkruns. I originally came down to the club in the summer of 2018 to reignite my running career. However, I decided to give football another season. After getting frustrated with google maps trying to find away grounds I decided to hang up the boots and swap them for cross country spikes instead. It was about this time in the pic below when I knew I had screwed up my first XC race. It was certainly a baptism of fire but I’ve enjoyed the few races since (I think)

Tell us about your PB’s / What is your biggest achievement?

5km – 19:41

10km – 41:57

21km – 1:30:54

42km – 4:20 something when I was very naïve with my marathon training!

I bagged myself a new 20-minute PB in the recent Bohermeen half marathon. It was my first half marathon since 2017 and I was absolutely thrilled to see the tough winter sessions pay off.

What is your biggest non-running related achievement?

I would say becoming a fully qualified ACA accountant. Between all the commuting down from Cavan to Dublin for lectures and finding the energy to study after work. It was definitely worth it in the end.

My parents put in so much hard graft over the years on our dairy farm to provide the funds for my education, so I owe them a lot in terms of this.

How often do you run / What is your typical weekly mileage?

On a normal week I do 50 – 60 km but that has dropped down considerably over the past few weeks!

What motivates you? Running or otherwise

I always want a new PB in every event I enter now. I think I’ve set new PBs in every competitive race since I joined the club which is all down to the coaching of Emily and Myles. I know I can keep improving and that is helping me to keep pushing and work even harder.

What would you say is the best thing about being in a Running Club?

Definitely meeting new people. Everyone was very welcoming when I joined and I’ve got to know the majority of people over the past year. The bake off was also very appreciated.

Why is running important to you?

The health benefits I’ve seen since joining the club have been massive. My energy throughout the day is always at a high level, I never feel the need for a cheeky snooze after work! I always feel active and that’s been a huge thing for me.

Also, my mental health has also benefited greatly. I’ve read articles that running helps your mind and body and I couldn’t disagree with that at all. It’s up there with the best things I’ve decided to take up during my life.

Who is the person in the club who inspires/drives to run better?

Without Myles and Emily there shouting (I mean encouraging) I probably would of gave up a long time ago. I always look back to the XC in Avondale which was completely out of my zone in terms of pace, when Myles on the sideline keeping me motivated while I was fighting not to come last. I’ve learnt it’s not all about winning (although that is nice)

The commitment they show to travel all around the country to support us is nothing short of incredible and I owe all my PBs to them.

Tell us something that no one in the club knows about you!?

I was Ulster U21 champion in table tennis and played county in the wonderful sport of pool.

Elaine Kennedy

Where do you work?

I work in the Department of Foreign Affairs and Trade, based in St Stephen’s Green.

How/When did you start your adventure with running & why?

I ran a lot as a kid, with my club Fethard AC in Tipperary, however as a teenager and into my 20s I mainly played team sports; football, camogie and soccer, I even took up rugby for a while, although my career ended with a trip to A&E and split open forehead! I still tipped away with the odd 5k and even tagged along to an odd sportsword session with my sister. In the summer 2018, I got more into running more and was a more consistent trainer with the club.

What is your favourite club session?

I love Saturday mornings at the track in Tallaght, good speedy sessions. I also love the hills and sprints. I generally enjoy the sessions that involve stopping for a rest after short distances!

Tell us about your PB’s?

I’ll probably be the only club member to talk about sprint PBs, but here goes:

200m: 28.01

400m: 64.25

1500: 5.38

5k: 21.26

What is your favourite race distance?

I love sprinting, so the 200m, but don’t really train for it. I think I would like to do more 800 and 1500 and see if I can improve my time for them

What is your favourite meal before a big race?

As my roomies in Lanza will tell you, I make a special porridge before morning races with egg white, banana and berries. It’s nicer than it sounds, I swear! I still haven’t nailed my eating before afternoon and evening races, I usually have a sandwich or toast, but it’s not ideal.

My favourite place to train is?

Bushy in the summer is blissful.

What is your target for this year?

This is a very difficult question to answer at the moment, as the year is so uncertain (during Covid-19 lockdown for readers in the future). Running a race in 2020 would be great! I’d like to build up stamina for the 800m and 1500m but I don’t really have a time in mind for them.

How often do you run / What is your typical weekly mileage?

Just did a quick scan of my strava to check! I usually run around 30k to 40k a week. I try to make the all the club sessions, then do what I consider a long run on Sundays, which is a lot shorter than what others consider long.

What is your best Sportsworld memory?

It’s hard to look past Lanzarote last year for memories and craic! I got to know so many people that week and was lucky enough to be sharing an apartment with 5 sportsworld legends. I think my performance in the beer mile was my proudest moment of my sporting career to date!

What would you say is the best thing about being in a Running Club?

Training consistently and pushing myself is really important for me. I train with a group of girls that are all in or around the same standard, and this really pushes me on in every session and race.

The team spirit is very important for me as well. Having spent most of my life playing team sports, the friendships and craic that go along with sport is one of the main reasons I get involved with teams and this running club is no different. Whether it’s the chats at training, the breakfast on weekend mornings or trips to races, I really enjoy the social side of the club and getting to know new people.

Where’s the most interesting place you’ve been? (Doesn’t have to be running related)

I’m lucky enough to get to travel a lot with my job, particularly to Africa. I think Mozambique was the most interesting trip. I spent a lot of time in rural villages in the north of the country and met some great characters! The landscape is spectacular there too, a lot greener than I expected.

What international events have you ran?

I ran the Ethiopian equivalent of the mini marathon last year, it was called the UN Women First 5k. It was a really fantastic experience, the positivity and colour was breathtaking. I even got to meet a few Ethiopian running giants.

Where’s the most interesting place you have run?

I ran on the Ethiopian cross country course in Addis Ababa, it was pretty cool to think about some of the races that took place there! I also ran in Meskel square, which is a sight for public gatherings in Addis Ababa, but is mainly used for running. Runners can be seen running lengths of tiered steps all day, particularly in the early morning. Apparently a number of olympians started out here. It’s also at 2,000m altitude so it could be considered high altitude training, but I never felt the EPO hit when I got back to sea level.

What do you like doing when you don’t run? (hobbies/past times)

Up until last year I played football and my boots aren’t fully hung up! I also enjoy the gym, yoga and pilates. I love watching most sports, particularly GAA, rugby and soccer. Being from Tipperary I spend a lot of my summer going to hurling matches and luckily we get a few outings in Croke Park every year. I also like to follow politics and current affairs.

What is your biggest non-running related achievement?

I played football for Tipperary- although never won anything so I’m not sure it is much of an achievement! I won a couple of county medals in both camogie and football with my club at home. I played a lot of soccer growing up (although those who saw my performance in Lanza may not believe me!) and won a few league medals.

Is there anything you would like to see more of or less of at the Club?

More sprinting, but that’s a very selfish request!

Who is the person in the club who inspires/drives to run better?

The commitment of Emily and Myles couldn’t but inspire you, standing out in all weathers to train us and traveling all around Ireland to races is unbelievable commitment!

As someone who played sport all my life and even ran when I was younger, seeing people take up running in later life is incredibly inspiring. To go from no sport until your 30s and then win a cross country medal is no mean feat. Also people who battle back after injuries and stay positive.

Tell us something that no one in the club knows about you!?

Three family members have run with sportsworld!

Ste Kinsella

When did you join Sportsworld?

February 2019

Where do you work?

I originally worked as a Financial Consultant in Madrid/Barcelona, but in recent years I work in Grand Canal Dock for Equifax as a Software Engineer.

How/When did you start your adventure with running & why?

Like many Irish people, I’d given up on sport (rugby was my poison) at the age of 18 and managed to drink and smoke my way through my 20’s.

My 29th birthday came in late December 2018, mid pint season, and I remember promising to myself that drunken night that once the silly season was over and I made it through January (stretching the pennies), I’d sign up for a marathon before I turned 30th.

Nearly two months later, I found myself down by the dodder explaining to Myles that I had 12 weeks to train for the Prague City Marathon in early May. To his credit he didn’t completely dismiss me and gave me some solid advice that saw me through to the starting line. 

What was your first day at the Club like?

I arrived at the clubhouse on a cold Tuesday evening and instantly was taken aback by the number of people bundled into space. Within minutes, Emily had called for order and announced the session and asked Martin Doyle to bring the “newbies” down to the Dodder for Mount Carmel Laps.

Martin was very friendly and unassuming which unfortunately gave me the terrible idea of trying to do the session with him. I think I lost count the number of times Gareth, Martin and the other lads lapped me, quite the humbling experience.  

What is your favourite club session?

The fartlek laps around bushy.

In particular, a session last summer during the DCM preparation stands out. Myles had 3 miles, 2 miles and 1 mile fast with a 2 minute rest period between sets written on the wall of truth in the clubhouse. It still is to this day possibly one of the toughest sessions I’ve done, but I loved every last minute of it. I felt like a greyhound on its last legs chasing a hare (Padraig Looby). 

Tell us about your PB’s?

5 (Km/Mile) & 10 (Km/Mile)  – N/A

Half Marathon – 1.38.50

Full Marathon – 3.07.40

What is your favourite race distance?

I have still no idea, I haven’t run a 5/10km or a 5/10 mile race yet and haven’t run a half marathon since last March (a month after joining Sportsworld). However, I think naturally I’d be quicker over track distances with some training, I would love to give the 800/1500/1600 meters ago this summer (Hopefully this pandemic will subside in the coming months).

What is your favourite meal before a big race?

I ate a lot of carbs in the days leading up to my last marathon (pasta, pizza etc.) which seemed to have worked quite effectively. I try not to eat much the morning of a marathon, so I generally will eat toast, peanut butter and a banana. 

My favourite place to train is?

Bushy park on a sunny, yet cool midsummer’s eve.

What is your target for this year?

I was originally supposed to be travelling South America until mid-September and had planned to try and maintain some fitness, however, I have returned to Ireland due to the current epidemic.

I signed up for the Killarney Half, Frank Duffy 10 mile, Dublin Half and The DCM, so we’ll see how things progress.

I would love to hit sub 2.55 for Dublin this year with all things going to plan.

How often do you run / What is your typical weekly mileage?

I think in 2019 my average per week was 40km and running 5-6 times a week. In my last marathon cycle, I was trying to get up to running 80km pw consistently, but between various ailments and my hamstrings giving me a lot of trouble, it was too difficult. I began working with a physio before Christmas and that has made the world of difference. I have a plan to try and build up to 120km a week over the next 6 months in preparation for Dublin.

What is your best Sportsworld memory?

I’m not sure about my best memory, but doing the cones and barriers for the 5 miles with Packie and Martin was an experience. I had naively volunteered to leave my stewarding safe haven to help them out and boy was I not disappointed! It was a good opportunity to get to know Packie and Martin & see the Terenure 5 mile and the comradery around the event but I’m still traumatised at the sight of a cone. 

What would you say is the best thing about being in a Running Club?

I started running just over a year ago with the goal of trying to lose some weight, improve my mental health and make a couple of mates along the way who are like-minded thinkers.

A year on, this running club has completely changed my life. I’ve managed to drop nearly 17kgs, run three marathons, make some new mates and most important of all reignite my passion for sports and competition. I’m looking forward to what the rest of 2020 has to offer. 

    

Where’s the most interesting place you’ve been? (Doesn’t have to be running related)  

I spent 2 months in South Africa volunteering in a township near Rustenburg when I was 19 years old. We essentially were there to teach the local children some English and how to play football in anticipation for the Fifa World Cup 2010.

What international events have you ran?    

I have run marathons in both Prague and Seville. I had a half marathon booked in Chile in September (Torres del Paine) that I don’t think I’ll get to now, unfortunately.    

Where’s the most interesting place you have run?

Most definitely Japan. I went last Autumn for the Rugby World Cup and had some great running adventures through the colourful, electronic cities and tranquil countryside. I also made it on to off the ball – https://mobile.twitter.com/offtheball/status/1175857141426450432?s=19 ( 3.11 onwards) :/ .

What do you like doing when you don’t run? (hobbies/past times)

Rugby was and still is a big passion in my life, so I try to get to most Irish games and watch some club rugby when I can. I’m also an avid support of the glorious Newcastle United.

I spend a large amount of time with my friends and family and any time left over I try to read (currently – Faster Road Racing: 5K to Half Marathon by Pfitzinger).

What is your biggest non-running related achievement?

I played rugby (wing) for Terenure College throughout my school years and my biggest achievement with them was a runner up medal in the Junior Cup Final against Belvedere. 

Is there anything you would like to see more of or less of at the Club?

Nothing I can think of for now. I just hope everything resumes to normal as soon as possible.

Who is the person in the club who inspires/drives to run better?

The obvious people in the club like Myles, Emily, Michael, people on the committee etc. as for without them, there would be no sessions or club for that matter! 

On an individual level, there’re a couple of runners in the club that inspire me for different reasons (times, mileage, attitude), but I’d prefer not to embarrass any of them.

I will say that there was a group of 4 – 5 people training last Summer for the DCM in Bushy that pushed me to my limits every Tuesday and Thursday. At the time it was hell as tempo runs and fartlek at those paces were completely alien to me, but they really brought me along and I’m hoping to get those sessions in again this summer, so I’d like to say thank you to those individuals. 

Tell us something that no one in the club knows about you!?

I went to university in Madrid to study finance & speak fluent Spanish. I’m also in quarantine down in Kilkenny doing laps of a football field!

Mobilisation

Mobility stretches are a key part of any exercise routine, helping you get the best results and reducing your risk of injury. They lengthen and loosen your muscles, increasing your range of movement and flexibility, and reducing stiffness and pressure on your discs, ligaments, and facet joints. When performing the movements, relax your body, and breathe deeply and rhythmically. We have some tips on which foam roller to buy, including Gwyneth Paltrow’s $1000 made in China version ???? Happy rolling!

How does foam roll training work?

Foam and tube roll training work by applying localised pressure to chosen regions of the body using, prescribed techniques as explained below. When pressure is applied with a roller, the roller exercises with help increase the circulatory flow through that area reducing soft tissue damage and improving movement dynamics.

Can foam roller help prevent injuries?

Yes, studies have shown the benefits of regular that is easy to manage and comfortable to use. If your training type is performance, then choose a harder density roller with ridges. If you are interested in using the roller for additional training such as stability training, then choose a longer roller, rather than travel size. If you want to travel with a roller, then the mini roller is an ideal choice. It is important to ask the store staff if you have further questions to assure you purchase the right product for you.

Which foam roller to buy?

The TriggerPoint GRID Foam Roller comes with free online instructional videos showcasing best practices. That way you can watch as you roll to ensure you’re getting the best use of the tool. Some of the other benefits of this patented roller have to do with the design. It has a rigid hollow core constructed from quality materials that won’t break down. Unlike most flat foam rollers, this one has a multi-dimensional surface that’s meant to feel like a massage therapist’s hands. The GRID also helps improve oxygen flow and heal tissue.

BackBaller Rigid Foam Roller, Green

Made by an Irish company the BackBaller has teeth for an even greater self Myofacial release, you can take foam rolling to the next level with the BackBaller, by putting you in total control over the force applied in an unprecedented secure and comfortable manner. The BackBaller® is specifically designed to self-treat muscles in your upper & lower back. Due to the stability & control offered it goes beyond & is now the foremost product to knead out all muscle groups. 

EPE Foam Rollers hard wearing for self massage, core exercise ...

Firm density and long length make these old school foam rollers perfect for both massage, balance and core exercises. They are particularly useful if you are just starting out and you have a lower pain threshold. They can also be used for shin splints very effectively.

What exercises?

You will use your body-weight to create pressure on the foam roller while using the techniques as prescribed. This pressure can variable, for those new to foam roller training a lighter load can be enough to give you an effect, while for more experienced users a greater load might be preferred. An example to explain this method can be while rolling out the claves, a lighter pressure can be achieved by rolling out the calf while being supported by the other leg on the ground. To create a heavier load the user can place the supporting leg on top of the working leg, increasing the pressure. Another option can be to choose a harder roller. The guidelines will help optimise your foam roll training, allowing you to search in the best way for tight and restricted areas on your body. It’s a good idea to go barefoot or without shoes when you are foam rolling for a more relaxed feeling, being barefoot will help you be more aware when completing the exercises.

When you encounter a tight area – which could be a tender spot in your muscle – rest on that spot, breathe deeply, and slowly massage back-and-forth and side-to-side with a subtle rocking
motion for a few more reps or seconds, or until the tenderness you feel decreases by about 50%. When you cannot find any new trigger points, it is suggested to upgrade to a harder foam roller.

Foam roller training is for all and not just for athletes, everyone can benefit from foam roll training because becoming mobile enough to properly perform basic human movements will help to avoid overuse injuries and chronic pain later in life.

Thoracic roller

In this exercise, the foam roller acts as a hinge to help improve the range of motion in your middle and upper back. It is a good movement to mobilise the muscles of your neck and back.

Sit with your heels planted on the floor and the roller beneath the middle of your back. Lie back onto the roller so that it is just below your shoulder blades. Clasp your hands together and lightly cradle your head.

With your chin tucked in, slide up and down the roller, from your neck down to the level of your lowest ribs, but do not go too low into your lumbar spine. Repeat the exercise for at least 30 seconds.

Lat roller

This exercise helps loosen up the large muscles of your middle and upper back, reducing tightness, tension, and muscular pain.

Lie on your right side with the roller positioned beneath your armpit, and place your hands behind your head for stability. Use your back muscles to roll down from your armpit to the base of your shoulder blade. Roll back up and repeat for at least 30 seconds, then switch sides.

Glute/Piriformis roller

This exercise loosens up the gluteals at the outside of your buttocks and the piriformis toward the middle of them.

Sit on the roller with your right buttock and cross your right leg over the left leg. Rolling backwards and forward, work on the outside of your buttock before shifting your weight to the middle of the buttock. Repeat for at least 30 seconds before switching sides.

Lumbar roller

In this exercise, the foam roller works the muscles of your lumbar spine, helping mobilise your lower back. A strong lower back is essential for all sports, from running to weight lifting, and is important for anyone who spends a lot of time working at a desk.

Sit with your heels planted on the floor and the roller positioned beneath your lower back. Place your hands on either side of your head and cradle it lightly, without putting any strain on your neck.

Keeping your head stable, slowly and carefully slide up and down on the roller, from the bottom of your ribcage to the top of your pelvis. Repeat for at least 30 seconds.

TFL/ITB roller

This exercise loosens your iliotibial band (ITB), the band of muscular tissue on the outside of your upper leg, and helps general mobility in your glutes and hip muscles. It also loosens your tensor fasciae lata (TFL), a muscle in the thigh that is utilised in sports from hurdling to horseback riding.

Lie on your right side with the roller positioned beneath the outside of your thigh, just below your hip. Propping yourself up on the right forearm, with your left hand on your hip, cross your left leg over the right, placing your left foot flat on the floor for support.

Using your right forearm, gently push your body over the roller so that the outside of your right thigh slides up and down the roller, as far as your knee. Slide back the opposite way to your hip. Repeat for at least 30 seconds, then swap sides.

Strength Program

Men in gym with trainer exercising on fit boxes.
Three young fit men in crossfit gym with their personal trainer doing box squats, practicing box jumps. Rear view.

The core is the foundation for your movements, enabling mobility in the upper and lower body, directing power efficiently to your limbs, and stabilising your spine, ribcage, and pelvis against the stress of those movements, or of external forces exerted upon them.

Core training focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital. The starting point of this process lies in learning how to activate, strengthen, and control the muscles of your pelvic floor.

What is core mobility? Core mobility refers to the movement of your spine and hips. There are five main movement patterns involved: isometric, flexion, extension, side flexion, and rotation. It is vital to mobilise your spine and hips before exercise, to loosen tight muscles and encourage weaker, under-used muscles to function correctly. This helps to balance the relationship between muscle length and movement patterns, and allows for deeper muscle activation, improving your core stability and strength. It is best to maintain a full, natural range of motion to keep your body functioning properly. Joints and muscles that are hypermobile (stiff) or hypermobile (too mobile) will inevitably lead to imbalances. When this happens, one area of the body is forced to compensate for the lack, or greater range, of movement in another, increasing your chances of injury.

What is core stability? Core stability is the ability to control the position and movement of your midsection (trunk), in order to improve your posture and improve the efficiency of your limb movement. Core stability training targets the deep muscles of your abdomen, hips, and spine to create a base for support. The main deep muscles are the multifidus, transverse abdominis, and pelvic floor, which form a “cylinder” around the lower torso, with the transverse abdominis to the front, the multifidus to the back, and the pelvic floor forming the base. During most types of body movement—lifting, bending, sitting, twisting, walking, running, or jumping—these three muscles work to stabilise your lumbar spine, while your gluteus and quadratus lumborum muscles work to stabilise your pelvis.

The stability of your back depends on all of these muscles being strong and working together effectively. Because of the complex network of muscles and fascia (connective tissues) involved in this structure, activating or “waking up” your core is a key part of the training.


What is core strength? Core strength is the ability to perform challenging physical tasks that demand good form and control. As it involves all of the muscles of your core—both deep and superficial— it has a key role in core training, but it is important to remember that good core strength requires a foundation of good core stability first. Core-strength training works by pushing your core muscles beyond their normal demands or by holding positions to increase endurance strength. The greater the force exerted upon the body, the greater the amount of core muscle engagement, and thus the degree of core muscle activation and strength required. As you develop core strength through exercise, your movements will become adapted to a higher level of skill and performance.

Athletics Ireland has a great series of exercises and video online specifically for runners. I can also recommend a great book called Science of Running by author Chris Napier for those who want to delve deep into the science of running.

Below you will find a few simple routines that focus on the muscles used during running. Think of it as building your endurance to run more without increasing injury risk. All of these exercises can be done at home without equipment and includes a good foundation of mobility, stability and strength. You could do it 2-3 times per week after your run.

*build up slowly by choose 3-5 exercises. Think quality over quantity.

Hip rotation stretch

Hip Rotation Stretch

  1. Place your feet slightly apart, and hands-on-hips.
  2. Raise your knee-bent leg.
  3. Perform knee rotation to the right and to the left.
  4. Change the leg.
  5. Do 10 repetitions for each leg.

Glute bridge

Glute Bridge - Go Good Guru
  1. Start with feet shoulder-width apart, fingertips touching heels.
  2. Slowly lift your hips off the floor, squeeze your bum at the top.
  3. Repeat 15 times.
  4. If you have an exercise ball you can make this exercise harder.

Rearfoot elevated split squat

6 Squat Variations Every Runner Should Do
  1. Get in a staggered stance with your feet hip-width apart.
  2. Have your back foot elevated behind you on a chair or couch.
  3. Lower your torso straight down toward the floor.
  4. Bend your knees and allow a slight hinge at the hips.
  5. When your front leg is parallel to the floor, pause, then press through your heel to return to start.
  6. Perform three sets of 10 reps per side.
  7. Add weight as you progress.

Single-Leg RDL

Compound Exercises: Beginner, Intermediate, and Advanced Exercises
  1. Start with feet hip-width apart.
  2. Lean forward with a slight bend in the stance leg, don’t lock it out.
  3. The other leg is out straight.
  4. You want a straight line from head to heel, bending from your hips.

Heel drops

Best Leg Exercises - Leg Strengthening Exercises for Runners
  1. Stand on the edge of a step.
  2. Shift weight to the right foot and lift left foot or cross it behind right ankle.
  3. Balancing on the ball of your right foot, lift right heel and pause; then lower.
  4. Hold on to a chair or stair for support.
  5. Slowly do 15 reps on each leg (taking 3 seconds).
  6. Add weight to progress.

Side-lying hip abduction

Hip abduction gluteus medius weighted side lying - YouTube
  1. Lie on the right side of your body with your ankles stacked.
  2. Use your right hand to support your head, and place the left-hand flat on the floor in front of you to help you stabilise.
  3. Keeping your spine aligned, lift your left leg toward the ceiling with the foot pointed inward.
  4. Pause at the edge of the movement, then lower your leg slowly back to the start position.
  5. Repeat 10 times with foot point inward and then repeat with the foot pointing outward.

Plank with shoulder tap

Daily Challenge Plank Shoulder Tap - Lazar Angelov's Fitness Academy
  1. Start in a press-up position.
  2. Make sure your hands are directly under your shoulders and feet are in line with hips.
  3. Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder.
  4. Repeat on the other side.
  5. Keep repeating this while still keeping your body as still as possible and squeezing your core tight. 
  6. Do 20 times and add more as you progress.

Dorsal raise

Dorsal Raises - How To Do, Muscles Worked & Benefits | AMMFitness
  1. Rest your toes to the ground this will be your starting position.
  2. Rest your hands behind or beside your head and slowly move your upper body away from the floor.
  3. Hold the position for a second or two, then move your body gently back down towards the ground.
  4. Repeat the movements according to your level and goals.

Drop-squats

Challenge Exercise Demonstrations
  1. Stand straight up with your feet about shoulder-width apart.
  2. Going from being dead still drop into a squat position as quickly as possible.
  3. Your knees should make a 90-degree angle for the squat and as you drop down to extend your arms straight forward.
  4. Hold the squat position for a second or two and then stand back up to starting position. This completes one repetition.

2020 Terenure 5 Mile Cancelled

Meet & Train Run & Prize Giving

By AnnMarie Clyne

A sunny morning last Sunday saw over 7 running clubs represented at Sportsworld HQ for the inaugural prize-giving of the meet and train women only league.  We had been asked to host the event before we knew we were ultimate winners of the Diamond league so it was fitting it was happening on our own home ground. The event coincided with International Women’s Day but as one renowned sports journalist in attendance told me that morning – every day is women’s day!I  Now you know lads!! 

We started the morning with a fun run around Bushy Park on the old fartlek lap.  As we are an all-inclusive club our chairman Michael led the group out.  This was a social run so we had great chats along the way with many of our visitors delighted to have a run about in a new park.   As the route is out of bounds to us on our summer sessions it was interesting to hear some club members talk about discovering new areas in Bushy Park.   It was great to see all clubs wear their club vests but we did get funny looks from the park ranger who I’m sure thought we were doing a race without a permit!  

After 30 minutes we were back in the clubhouse for a range of home baked treats that was up there with the standard of our annual cake sale.  The spread was amazing!   I have had a number of emails since thanking us for hosting the event and I’ve no doubt that it will form part of the prize-giving ceremony going forward.  Thanks to everyone who helped out on the morning, Emily, Aileen & Michael, Val & Ann on teas/ coffees, to all the bakers and suppliers of treats and to DJ Anthony Gillen who provided the sounds on the decks /microphone.  Thanks also to all Sportsworld runners who helped out our visitors on the day, stopping with them when they struggled and helping others to navigate the route.   No doubt I have forgotten to thank someone so please don’t be offended……Peter Knaggs has me on a writer’s deadline and I’m knee deep in Coronavirus crisis management in work!!

In wrapping up, congratulations are due to every single participant but especially Team A and Team E coming first and second in their respective categories.   Congratulations also to Lorna Quinn who was awarded second overall lady.   We had six teams entered in the league, the largest club representation overall.   A shout out should be extended to our new club members who gave meet and train a try out with the promise that it would be great fun ….I was told the same when I signed up but we all know fun is not exactly what we would call it!!   For some reason though we get sucked in every year and I know they will too.   There is something about special about this event, it could be down to the new friendships formed, perhaps its the team spirit as it is not about one individual or the fastest runner or maybe it is the big spread afterwards but one thing is for sure, we’ll be back again in November!

Bohermeen Half Marathon

By Grainne Lynch

Some pictures by Peter Mooney

Second time lucky I thought when I signed up for the Bohermeen Spring Half Marathon. I had to skip it last year due to injury. My training this year was going great until the beginning of February when yet again my hip let me down accompanied this time by a bit of plantar. 10 days off running and then lowering my mileage considerably meant training was not ideal but I was just delighted to make the start line!

Race reporter Grainne in full flight

I travelled down with Martin and Karl, Martin kindly driving us down.  The lads chatted about race times and strategies but I was more concerned about my impending trip to India being cancelled by an outbreak of the Corona Virus so I produced a massive bottle of hand sanitiser that I forced the lads to use as well – I did consider masks but figured that might be pushing it! Parking facilities consisted of a massive, mucky, swampy field. Martin grumbled that his car was built for a race track not a mucky field. There were a few cars wheel spinning trying to get parked and as the field proceeded to get muckier there is good chance they are still there trying to get out. That is exactly where my car would be had I driven so I appreciated the lift!

James on his way to a great time

Once in the hall familiar Sportsworld faces began to appear. In a panic I managed to get one photo (Peter Knaggs messaged me the day before telling me not to bother coming back without a photo and a race report). I did a quick warm up with Jess, David and James on the track where we met Laura Kenny anxiously looking around. She told us her aim was not to be last in the entire race (needless to say she was nowhere near last)! 11.05 and we were off. Emmet sailed by me within the first minutes. I shouted after him to keep me some soup and sandwiches after to which he replied “I can’t promise anything”. True to his word he kept me nothing! I settled in with a little group and we kept a steady pace until the14th KM where my lack of long runs showed and I started to struggle despite their words of encouragement to keep with them. I fell behind a bit but managed to keep them in my sights. I stumbled across the finish line in a time of 1:44:45 delighted with life to break the 1:45. Not a PB but less than a minute off it.

Emmet before the soup and sandwiches

The course itself consists of 2 loops, one big and a slightly smaller one on winding country roads with some rolling hills. We were treated to a hail shower in the middle which whipped up a wind. Poor Karl was on the hill with the wind in his face for this. Luckily for me I was a lot slower and on a nice flat part with the wind behind me.

There was a great spread of soup, sandwiches and cakes afterwards and of coarse the goodie bag consisting of a potato and a packet of Tayto (only in Ireland would you get a spud in a goodie bag).

A few packs of these also useful if there’s ever a ‘Storm Grainne’

Karl Chatterton led home for Sportsworld in an impressive time of 1:19:36 – nabbing himself a 10sec P.B

A personal best for Karl

Jess Kennedy was the first Sportsworld girl home with a super time of 1:37:49. Great running from Jess considering she was hoping to break 1:45!

Well done to everyone who ran!

Karl Chatterton                    1:19:36 (a PB!)

Martin Doyle                        1:23:15

Brendan Keogh                    1:23:50

James Dawson                     1:30:54

David Kennedy                     1:33:13

Jess Kennedy                       1:37:49

Emmet Wardell                    1:38:28

Crona Clohisey                     1:40:18

Grainne Lynch                      1:44:45

Laura Kenny                         2:08:26

Ticknock IMRA 6k

By Karol Cronin

While the rest of the country was bracing itself for Storm Jorge, Dublin was treated to a cold but bright, sunny day. There were concerns that the race would be postponed (again) but common sense prevailed as the 6k race got off promptly from Ticknock Car Park with around 150 runners.

The race started up a steady stone road and levelled off passing a set of mountain bikers cheering us on. The course turned up a trail to it’s first small climb where we followed the yellow and red tape markers attached to branches that showed you which way to run. I pushed out in front early with two other runners following behind, trying politely to overtake walkers and dogs on narrow gaps through the trail.

The first technical part came early where we turned off left from the trail and climbed up a steep gap through the forest. In heavy rain this would be like a overflow for water coming down the mountain. The ground was rough and mucky with pools of water all around.

Out of the forest, the course followed the Wicklow Way for a brief spell and then took a sharp left skirting along the outside of the forest and running on a trail of shiny quartz rock and pools of water. All the time you are focused on finding best place to plant your foot on and keeping a good rhythm. 

When we reached the first phone mast the course began a descent and the ground became muckier as the race went downhill through a pine forest. At this stage I had made a bit of a gap from the other runners. Leaving the forest, there was a sharp left which brought you on to some welcome flat and muddy ground. To your right there were great views of Dun Laoghaire as you skirted along the other side of the mountain. 

The course then went briefly on to a paved road which I thought was going to bring us to the finish line. But we ended up back on a trail that brought us around Three Rock and the other phone masts. There were a few testing ups and downs as I could feel my legs begin to get tired trying to dig into the soft mud and avoiding more pools of water.

Finally, the trail took a final descent to the finish area where you could empty the tank as the the ground was quite hard. I finished in 24min 40sec in first place with a bit of breathing space. It is a really great course to do as it is relatively short and has a good variety of ground you run on and technical parts to test you. Plus the weather was super which makes any race better.

Well done to the organizers who made a great course and marked it out very well and to all the runners who competed. There is also such a nice atmosphere at these races Thanks to Peter Knaggs for volunteering and all his shouts of support. There was tea and sandwiches back in Taylors Three Rock for all the runners before Storm Jorge arrived to Dublin.

Naas 10 mile

Report by Andrew Brett

As the old proverb says “March comes in like a lion, and goes out like a lamb”. So it seems anyway.

After the arrivals of Brendan, Ciara & Dennis in February it was the turn of Jorge try his hand with the running Gods as we entered March. Perfectly timed to strike just in time for the inaugural Naas 10 mile race which took place on March 1st.

The last few weeks I have stepped up training a bit in advance of the Rotterdam Marathon which is due to take place in a month’s time. Between the 3 aforementioned storms of February and the ongoing will it / won’t it debate over whether the event will actually take place due to the Coronavirus concerns, I have wondered aloud many a time as to whether I’m mad in persisting with the training. As most people who are in the running community know we’re all a little bit mad so bearing that in mind I put my name down for the Naas 10 mile in an effort to see where I was at fitness wise and to see if all the character building long runs in the storms were working or not!

The race itself sold out with 800 entries. Knowing this in advance I set off early so that I could ensure a decent parking spot. Naas is actually really close to Dublin and from Rathfarnham to the start line was barely 25 minutes. It was nice to see a friendly face down there in the form of Sadanand, who is currently putting himself through the paces for the Zurich Marathon at the end of April, so we did a quick warm up and readied ourselves for the start.

There was a really relaxed atmosphere at the start line with everyone chatting away and in good spirits. It looked like we had dodged the worst of the weather as the sun was shining as the gun went off and it appeared that wind would be the only element that we would have to deal with. That was nice of Jorge to lull us into a false sense of security. He’s good like that.

The route itself is fairly unremarkable. It starts off with an out and back section on a footpath / cycle lane for the first 4 miles or so and this is followed by a 3 mile loop that you complete twice. The out and back section was very exposed so the first 2 miles were straight into a headwind before we got reprieve at the turn. The looped section was more enjoyable with a stretch down by the canal which was quite nice. There was a water station here too which we ran by twice. The 2nd loop was quite congested as you were passing plenty of runners who were still on their first lap and it was quite narrow in places. Jorge made an appearance after about 7 miles with a huge downpour of hailstones & sleet which lasted until the finish. In like a lion and all that. All in all though it was well organised and to the credit of the team who were in charge they were very quick to look for feedback off the runners after the race so that they could make improvements to future editions. There was a good spread of cakes after and no shortage of coffee to help warm us back up.

The race itself was won by a local runner Sean Doyle in an excellent time of 52.09 especially given the conditions. Brian Leahy of Raheny came 2nd in a time of 55.29 and yours truly was 3rd in 56.23. Well done as well to Sadanand who finished 6th in a PB time of 58.26. The women’s race was won by Edel Gaffney in 1.03.25 with Sinead Tighe from Brothers Pearse coming home 2nd in 1.09.35 & Dunleer’s Siobhan Hanratty finishing 3rd in 1.10.24.

All in all the trip to Naas was worthwhile and was a much needed blowout on the roads. Whether Rotterdam goes ahead or not is out of our control and whilst it’s seeming more and more likely that it will get cancelled the plan now is to just train as normal and see what happens. Worst case scenario the fitness will be banked and can be put towards another race later in the year when hopefully the threat of the coronavirus will have subsided. Here’s to the rest of March, hopefully out like a lamb!

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