Get in Gear for the Half on the Head (Ballyheigue, Co. Kerry):

Dress for the conditions:
It sounds obvious but make sure you dress appropriately. Being too hot causes dehydration and saps your energy while being too cold or wet will hamper your run. Look at the forecast for the day and pick out suitable gear.

You will always have some hanging around time before a race so it is important to keep warm. If necessary wear a light jacket, if you decide to leave it at the start of the Half on the Head we will do our best to have it waiting for you at the finish line.

Feet First:
A good pair of socks is essential. These are the barrier between your skin and your shoes and each step will create a bit of friction. Make sure the socks are comfortable and a good fit to avoid getting blisters. Try out some different brands and materials during your training to see which works best.

When it comes to footwear there is no “one size fits all” solution. The right pair of running shoes for you depends on a range of factors.  The wear on your old shoes is a great indication of your running style while most good running shops will provide good advice and offer a gait test which will help you understand exactly how you run.  This information will help you select the running shoe that’s best for you.

Experience has thought us to ignore any particular brand and to pick a pair of shoes that is both comfortable and light.

Short cuts:

The trend for women runners is towards running leggings. Make sure to test these out carefully on your training run for comfort and fit. Branded leggings are expensive but will last for years so they are worth the investment.

When it comes to shorts ensure that they are light and do not chafe, especially in wet conditions.

Top picks:

Get a top with a good wicking material to soak away any excess moisture from the skin. Make sure that the fit is good so there is no chafing during your long training runs.

Tip of the week: 

Do not wear anything new on race day especially shoes or socks. Lay out your gear the night before and make sure it has all been tried and tested.

Your food is your fuel:
To get the best from your run it is important to fuel your body properly. A bad diet will result in a sluggish and lacklustre run. If we expect our bodies to perform it is important to eat the right food. A balanced diet with a wide variety of foods is best.  We have all heard of diets such as the Atkins diet which advise us to cut out or remove carbohydrates completely. However people who do cardiovascular workouts like running depend on carbs for fuel as carbs are our main source of energy.  In the days leading up to a long race such as the Half on the Head many runners will Carb Load by eating carb rich foods such as bread and pasta.

Cut out the crap:

It is as straight forward as it sounds and is especially important when we begin to run or exercise on a regular basis. Extra effort expended through exercise will increase appetite and if we do not have access to healthy snacks we often end up eating what is convenient.  Stock up on fruit, veg and nuts in order to avoid reaching for something sugary and fat leaden.

Hydrate:

Research has shown that being adequately hydrated will improve your running/ exercise performance. Drinking water will also give a feeling of fullness which can help to curb appetite and reduce overeating.  It is recommended that we drink about 3 litres of water a day and this need increases with exercise.

Recovery:

Protein after a workout is important as it helps repair the muscle that breaks down during exercise.  It is also vital to get the recommended amounts of vitamins and minerals for our bodies to work at their best.  We can get all the nutrition we need from a balanced healthy diet. While supplements such as protein shakes can aid recovery after a race they are not necessary for most runners on a daily basis.   

Tip of the week:
The average runner will burn 300-400 calories during a 5k run while the average chocolate bar contains around 250 Calories. So, unfortunately, just because you got out for that run doesn’t mean you can gorge and get away with it. Need we say more!

For more tips and information or to register for the race please visit www.halfonthehead.com
Race Organisers Mick & Marion

The Half on the Head (Kerryhead Half Marathon & 10k run) takes place on Saturday June 16th in Ballyheigue and each week race organisers Mick and Marion will be bringing you some health, nutrition & running tips.

Why Run?

The obvious answer is “to keep fit” and it is a proven fact that running is among the best aerobic exercises for the physical conditioning of the heart and lungs.  However, there are many more reasons get out and run.

Shed some pounds: The average person can burn more than 850 calories per hour by running which makes it one of the best exercises for weight loss.  

Save some cash:  All you need is a pair of running shoes and you can begin to get fit. Who needs a fancy gym membership or the latest fitness gadget.

Anytime, anyplace, anywhere: In the park, on holidays, during lunch.  Again, all you need is your trainers and you are ready to go. Running is the most convenient sport in the world.

Stress Relief: It is proven that running benefits your mental health. It boosts your serotonin levels and recent studies have shown that running regularly produces a natural high which promotes calmness and relaxation.

Strengthen bones:  Contrary to popular belief studies show that running actually builds up strength in your joints and bones keeping them healthier even as you age.

Make new friends: Running groups are everywhere so join your nearest group and get socialising. Research has shown that group fitness is one the biggest factors in enhancing quality of life. You will be stronger, faster and more fulfilled by running with others.

You’ll eat better: Runners become more mindful of their eating habits. Before you know it you will be replacing that junk food with healthier options.

Tip of the week:
Cross Train. Mix your running with at least two sessions per week of alternative exercise such as yoga, cycling or circuits. This has been proven to benefit core and general fitness and to improve your running times.  

Thanks to everybody who entered our competition. The lucky winner of an entry into the 2018 Half on the Head is Paul O’Connor. For more information or to register for the race please visit www.halfonthehead.com

Half on the Head - Heading for Home

The final section of this race is where you can make up some time but don't be overeager and start sprinting down the hill. Yes, there is a good long stretch of downhill ahead but try to keep a steady speed to avoid burn out. Downhill running takes a bit of practice so hopefully you have had some training runs which included a few miles of descent.


As you make your way down towards Glenderry the panorama of Tralee Bay opens out in front of you with views of Mount Brandon, The Maherees,  and the Seven Hogs all vying for your attention. It really is breath taking so try to take some time to enjoy the scenery.


As you pass mile 10 you will see Blennerville Windmill and Fenit lighthouse in the distance at the end of a 7 mile stretch of sandy beach which runs from Ballyheigue through Banna Strand and Barrow.




Mile 11 takes you past Dromatoor harbour and the road levels out for the final 2  miles as you head back into Ballyheigue Village and the welcome sight of the finish line. Once you have had a breather and rehydrated I would recommend heading down to the beach and having a paddle in the Atlantic ocean. It really is the best massage that you can get and is just the tonic for your jaded legs.




Prizegiving, BBQ and live music will take place in Flahives Bar from about 1:30 onwards.
There is even talk of a rodeo bull.

Race Day Preparation - Some handy tips to make race day less stressful! by John McCann

So this is it! Race day is almost upon us! The nerves are palpable and you can't wait to get stuck in! The morning of the race can be tough enough to get through so here are a few tips to help calm the nerves and help you to be as prepared as best as you possibly can be!
1. Have the bib number attached to the running gear the night before - Don't go looking for safety pins on the day adding to the stress!
2. Get up early - give yourself plenty of time to digest your breakfast and mentally prepare for the days challenge!
3. Have gels packed and and ready to go - don't spend morning of the race looking for them.
4. Don't forget to charge your garmin watch - the last thing you want is for the watch to quit on you out on the course.
5. Have an old hat/refuse sack/jacket ready to keep warm at the start of the race but throw off when the countdown begins. It can be cold hanging around before the race gets going!
6. Don't panic if the night's sleep has been poor - you'll have plenty time for rest after the marathon!
7. Embrace the adrenalin/nerves - this is what you've trained for - be confident in your programme and enjoy as best you can!
8. Don't be late to the start line - an obvious one but important - give yourself plenty of time to loosen out/warm up/stretch before the race begins.
9. Take it all in! - Enjoy the camaraderie and atmosphere that only a half marathon brings.
10. Embrace the support the crowd brings - you'd be surprised how much it can spur you on at all stages of the course.
11. Enjoy it! You've trained hard enough for this - try not to have any regrets after the race is over! To get to the start line uninjured and fit and ready to run 13.1 miles is a hell of an achievement in itself!

Shorten the Road - Running with Company by John McCann

My first introduction to running was through a friend that had just taken it up and he suggested that a couple of us should get together and try running a few miles. At the time, the thoughts of running any distance filled me with instant dread but the thoughts of doing it with friends that may have the same fears about running helped ease me into it. 

We started out with relatively low mileage and the fact that there would be a group gathered to go running was the exact motivation I needed to get going! On doing those first few miles I was surprised how much I enjoyed it. It was basically hanging out with friends and an hour later your exercise was done! Simple! As we all slowly became hooked on running, talks of half marathons began to emerge and this is where having a group or a running buddy becomes very handy. 

Having to face those long miles is tough enough but, on your own makes that slog even tougher! 

Even now when one of us maybe training for a half marathon individually, we still reach out for that bit of company for even a few miles on the long runs to help shorten the long road ahead!

The Importance of Stretching - Pre and Post Run

When I took up running initially, I placed a lot of importance in the pre and post run stretch. These were muscles that weren't used to moving at pace therefore they had to be looked after. As time went on, however, just to do the run was enough for me, spending time stretching never crossed my mind - and this was a mistake. Back, hip and other aches and pains followed and all because I couldn't be bothered with that extra ten minutes just to stretch!

This training programme has taught the importance of these stretches as an ache and pain that's not catered for by stretching now can result in a trip to the physio (or worse chiropractor) later!

It's quite common to experience tight calf muscles which can lead to other injuries (in my case the dreaded planter fascitis!) so stretching and strengthening these muscles as demonstrated in the link below is advisable.

http://www.runnersworld.com/injury-prevention/how-to-take-care-of-your-calves

The hamstrings can also cause bother for long distance runners so the exercise below may help you overcome any hamstring problems you may have.

http://www.stretching-exercises-guide.com/hamstring-stretches.html

Before you warm up if may also be worthwhile doing a few exercises like the ones below

http://www.runnersworld.com/the-body-shop/five-exercises-to-do-before-every-run

After the run these quick cool down exercises may also help

http://www.runnersworld.com/the-body-shop/five-exercises-to-do-before-every-run

Throughout your programme, you will undoubtedly feel knocks and strains and it may also be advisable to see your physio for a massage to counter act any long term problems which may occur if you continue to run high mileage and at high intensity.

Remember it's all about getting to that start line in the best possible shape to enable you to give it your best shot on the big day!