Name: Gerry McQuaid
Education: B.Sc Physical Education from Indiana University, Bloomington, Indiana USA
Employed at St. Pauls Community College, Waterford as a Physical Education and Behaviour Support Teacher.
I was the physical fitness trainer to the history making Wexford Camogie Teams 2010, 2011 and 2012. In 2009, I was selected as Irish Cross Country team coach for the schools international in Bangor, Wales. I competed as a middle distance and cross country runner for Indiana University from 1988 to 1992 and competed international for Ireland during this time. I am still a keen runner and hope to complete the Hope and Dreams 10 mile race in March.
I was delighted to be asked again this year to provide a training plan to many participants who will take part in the Hope and Dream 10 mile charity road race on March 24th 2013. This will be a training plan designed over a thirteen week period and will cater to the training needs of the beginner jogger to the intermediate jogger/runner.
Why is it important to follow a training plan?
It is extremely important to follow a plan therefore avoiding mishaps that may lead to under preparation overtiredness, burnout or injury. My training plan is tried and tested with the volume and intensity of training increasing gradually as the week’s progress. This will allow the body time to adapt physiologically therefore leaving you better able to handle the increased distance in training.
Some things to consider before you get started
• Set a Goal - Enter 10 mile road race, Enniscorthy on 24th March 2013
• Health Check- if you haven’t been to the doctor in a while, book an appointment for a quick health check to make sure the ticker is in fine working order.
• Running Shoes/Sports Watch – Invest in a pair of quality running shoes to prevent impact injuries while running/walking on the roads and footpaths. Buy a sports watch to keep track of time when you are exercising.
• Recruit a Running Buddy – Having someone to run/ walk with can help motivate and encourage you to keep going during the cold winter months.
• Keep a Diary – Keep a diary and log what you are doing as this can help motivate and inspire you. Calculate the distance mls/km you have covered each week and draw a graph of your progress. Put this graph in a place where you can see it on a regular basis, Ex: On the Fridge.
• Flexibility – Learn proper stretching exercises. Flexibility will help prevent injuries and post workout muscle soreness. Check out www.sport-fitness-advisor.com for a range of exercises that will help you keep flexible.
• Cross train – If you get bored easily with running/ jogging/walking then change the type of exercises you do. Try swimming, cycling, hill walking or some other exercise you enjoy to add to the training plan. But if you are to complete a 10 mile course around Enniscorthy on foot, then the most of your training need to be on foot.