Running Advice Centre
We believe that the key to running is fitness and being injury free. Many people are under the misconception that they cannot run but anyone can run, unless they have a medical condition that prevents them from running.
With this in mind we have created a running advice centre which is a collection of articles providing running tips for runners of all levels—whether you’re just starting out or chasing new personal bests. Explore our expert tips on training, injury prevention, nutrition, gear recommendations, and more.
How Can Long-Distance Runners Prevent Injuries With Strength Training
Long-distance runners can prevent common running injuries by incorporating targeted strength training, focusing on single-leg stability, hip strength, core control, and proper...
How To Do Strength Training For A Half-Marathon?
A half-marathon strength training plan works best when scheduled twice weekly, focusing on running-specific exercises that build power and endurance while allowing proper...
How Does Strength Training Benefit Marathon Runners?
Strength training benefits marathon runners by reducing injury risk, improving running economy, and maintaining muscle mass during high-mileage training periods. These...
Is Running Strength Training Beneficial?
Running strength training improves performance, prevents injuries, and improves running form by developing muscle power, joint stability, and overall body resilience when added...
What Is The Best Routine For Running During Menopause?
An ideal running routine during menopause could consist of three to four weekly runs at varying intensities, with extra recovery days, strength training sessions, and flexibility...
Should You Modify Your Running During Menopause?
Running during menopause requires adjustments to account for temperature changes, hormonal fluctuations, and altered recovery times, but modifying your training approach allows...
Please scroll down to see more articles below
What Is A Good Daily Running Distance?
Powerful Mental Strategies For A Beginner Runner
The Best Running Warm Up For Beginners
What Is The Best Routine For Running During Menopause?
Will Running A 5K Help To Lose Weight?
What Is A Good Running Distance For A Beginner?
Our Courses
5-10k Course
Running Advice
Beginners Running Tips
Menopause & Running
Strength & Conditioning
Running Tips
Running Gear
Running Classes
Merchandise
Sign Up
What people do with their newfound 5km or long distance 10km running skills is entirely up to each individual. We always say to people that once you can run for 5km you are a runner. If you never run a meter beyond 5km that is absolutely fine. To be able to run 5km is a huge achievement in itself and it gives you the foundations to take your running to wherever you want it to go.
The hardest step to take is the first one. Take your first step today by signing up to Coast Road Runners and see where it will take you.
What Are The Best Running Tips For Women Over 50?
Getting Started With Running A thoughtful approach to running considers the natural physical changes that occur after 50. Many women find success by starting with alternating...
To wear or not to wear…………that is the question
Today is March 3rd so I thought that I would write a few words about finally being able to de-layer a bit. But not only can we not de-layer at the moment, we can’t even run...
What Running Gear Will Actually Transform Your Performance?
Running gear enhances performance, comfort, and safety during training when selected to match your specific running needs and conditions. Quality equipment helps prevent common...
Couch To 5K For Beginner Runners
A Couch to 5K programme helps beginner runners build from walking to running 5 kilometers through gradual, structured progression over 8 weeks. This training method combines...
Avoiding Mistakes As A Beginner Runner
Beginner runners can avoid common training setbacks by maintaining proper form, following gradual progression in distance, running at appropriate paces, and allowing adequate...
Powerful Mental Strategies For A Beginner Runner
Mental strategies for beginner runners include setting realistic goals, establishing pre-run routines, breaking runs into manageable segments, tracking progress, and building...
Cold Weather Tips for a Beginner Runner
Beginner runners can adapt well to cold weather training with proper preparation and understanding of winter conditions. The right approach to winter running involves layering...
Runner’s Knee Treatment And Prevention
The pain and discomfort of runner's knee affects up to 25% of active runners each year, causing pain around or behind the kneecap during running and daily activities. This...
Speed Training For Beginner Runners
Speed training for beginner runners improves pace and running efficiency when done correctly. Adding structured training sessions into your weekly routine builds muscle power and...
The Best Running Warm-Up for Beginners
A running warm-up prepares your muscles and joints for exercise while reducing injury risk. Research shows that 10-15 minutes of movement before running helps your body...
How Far Do You Want To Go?
After each 0-5km course, I always tell people that you can take your running to wherever you want it to go. Whether you never run a meter beyond 5km or not is entirely a personal choice. I was sometimes asked if I would do a course to train people to run for longer than 5km, so in April 2017, a year after starting Coast Road Runners, I started the first 5-10km course. Most people that did it came from the 0-5km courses. Seeing people who had taken their first running step with me within the past year, run for 10km (or 10,000 meters or c. 13,000 steps!) was a wonderful experience. It was also great to have people new to Coast Road Runners in the 5-10km group, as it helped them to move out of the 5km comfort zone that they felt stuck in after being in it for so long.
Out of this first 5-10km course came something that I hadn’t envisioned so soon after starting Coast Road Runners. As a 6 times marathon runner, the conversation of marathon running sometimes comes up during the running sessions. During this course it did more than just come up. Two people, Amanda and Paul ran the Dublin City Marathon in 2017. Not only did they both train together using a Coast Road Runners training plan, they crossed the finish line together in an astonishing 3 hours 52 minutes. In 2018, Coast Road Runners Elaine and Paul ran the Dublin Marathon and in 2019 an amazing 7 Coast Road Runners ran the Dublin Marathon 2019. And in April 2019 Paul became the first Coast Road Runner to do an Ultramarathon, an astounding 39.3 miles or 62.6km!
I have always told people that running is by no means all about marathon running. However what this demonstrates is that once you are able to run for 5km, you can take your running to wherever you want it to go. Whether you want to stay at 5km or go beyond, Coast Road Runners can help you to stay there or get you to where you want to go. Everyone has their own unique running journey and story. To read about mine, click here, to read about other Coast Road Runners, click here, and to start your own click here.
Coast Road Runners launched it’s first Sandymount 0-5km course in January 2018, Eastpoint corporate lunchtime 0-5km in February 2018 and Sutton 0-5km in March 2019. We now have a team of running coaches, some of whom have come through the Coast Road Runners 0-5km and 5-10km courses. The courses are suitable for men and women of all age, shapes, sizes and fitness levels. The people who have done the courses to date have ranged from age 18 to age 61, so you are never too young or too old to take your first running step.
Katharine Teeling
April 2024
Coast Road Runners Owner
