Mini Marathon Update 16th May 2019

Our #VHIWMM TEAM

We are delighted to report that our #VHIMM Team currently has 49 members. This is fantastic!! We still encourage as many of our past and current pupil (minimum age 14 years) network to join us for a fun day and support the Benevolent Fund. Registration is still open but just for the Walkers Section.

If you need a encouragement - You will be raising essential funds for the Past Pupils Benevolent Fund.

What do you get as part of the Team?

A great place to meet
Safe and Secure bag drop off
Team support to get you on your way
Refreshments before and after the race
A great place to rest and recover post the run

What have You to do?

Register on www.vhiwomensminimarathon.ie

Entry is €25 and this is refunded if you are a member of the VHI.

Then Email Rosalie@crimmins.ie or by text 086 3332722

to say you are on The Team

You Can Download a Poster HERE

Download a Sponsorship Form HERE

Then Raise €50 or more for the Benevolent Fund

The main bit Run or walk 10K on the 3rd of June!

What will We provide on the day?

Bag Drop Secure Bag Drop in Leeson Street - Open from 12.00

Warm Up A Warm Up by our professional Coach - At 13.00

Refreshments Water, minerals and snacks after the run - From 14.30

Massage A short leg massage for your tired legs - From 14.30

The main Bit Provide funding to Past Pupils who need

a helping hand or are struggling a little.

Training Tip of the Day - SHOES

Uncomfortable shoes are a surefire way to kill your running vibe, so find a pair that fits your foot correctly to avoid pain and long-term injury from having improper support.

The perfect running shoe can make you feel invincible when you’re running that morning mile or Mini marathon. But wearing shoes that don’t fit can seriously mess with your stride. Conveniently, they’re pretty much the only thing you need to worry about when running. However the repetitive foot-strike and impact of running can take a toll on the body, especially for those of us that are confined to roads for the majority of our mileage.

Running is a pretty intuitive and simple form of exercise, but finding a shoe that will work with your individual biomechanics is a critical component of both injury prevention and overall comfort. You should head to a specialty running store, where they can analyze your gait (the way you run) to find the best shoe. Whether you’re an experienced runner or just getting into jogging, there are five things you should know before you invest in a new pair of shoes.

1. Try on a half-size larger than you normally would to give your toes some space.

Even if your casual shoe fit just right, when it comes to technical running shoes, they should probably be at a half size larger than casual footwear. Wiggle room is a must! You want to have about a thumb’s width between the tip of your big toe and the front of the shoe to avoid blisters and broken toenails. Pressure on the toe is never okay, if the fit is so constrictive that the toes can't move, you will most likely develop a blister during the course of the run. Any friction will certainly result in a blister that even the most technical sock can't combat.

2. Make sure the rest of the shoe isn’t too tight, too.

The collar [opening] of the shoe should fit snugly around the heel without gripping too tightly. You shouldn’t feel pressure under your foot or constriction along the top of your foot, and the arch of the shoe should align comfortably with the arch of the foot.

3. Consider the support you need.

Speaking of arches, yours will definitely determine the type of shoe that’s best for your foot. Runners with high, rigid arches typically need a more neutral shoe, with uniform cushion front to back, while those with flatter feet tend to need additional support under the arch. Most footwear falls within one of these two broad categories, but different models have different amounts and placement of correction. A shoe with too little support can result in excess arch drop, while unnecessary support can push the foot laterally. Over the course of many miles, these slight shifts can contribute to injury. The best way to make sure your arches are correctly supported is to—you guessed it—ask a store associate to help you out.

4. And know that a lightweight shoe isn’t always better.

Even if those sleek, lightweight bad boys in the window had caught your eye, sometimes less isn’t more. You need to be realistic about the surfaces on which you run. Many people love the weightlessness of minimal footwear, but find that these shoes simply don't provide the support and shock absorption needed for urban running. Minimal footwear typically means the shoe has less cushioning, a more flexible arch, and a heel that’s lower to the ground than a traditional running shoe.

5. Most importantly, consider comfort first.

At the end of the day, comfort should always come first. Find a shoe that feels natural, almost like an extension of the foot. Make sure the shoes you choose are comfortable enough that you could run out of the store in them (just don’t forget your bag).