Get race ready for the Echo Women's Mini-Marathon with Nourish ahead of its Cork stores expansion
Store Manager Nourish, Bishopstown Gráinne Toomey, Managing Director Nourish, Odhrán Kelly, Editor The Echo and Echo Live, Gráinne McGuinness and Senior Marketing Executive, The Echo Sandra Carey. Picture: David Creedon
As September 2024 approaches, anticipation for the 5km run is building. Whether you're a seasoned runner or a beginner aiming to complete your first 5km, preparing adequately is key to ensuring a rewarding experience.
As this year’s Echo Women’s Mini-Marathon Training Partner, Nourish believe in a holistic approach to training that encompasses the right nutrition, physical preparation and healthy lifestyle adjustments.
Founded in 1986 by Derek and Yvonne Kelly with a shop on the north side of Dublin, from humble beginnings, Nourish has grown to having 19 outlets across Ireland, 14 of which can be found in select Dunnes Stores locations. With Odhran Kelly as Manager Director, it is now a second-generation family business, with 38 years of experience as a health food retailer in the Irish market.
Nourish stores are a great place for participants to find products to help with training prep and recovery for the mini marathon. The Irish retailer also embraces diversity in communities, and its friendly well-trained teams are there to help customers make informed decisions — about what to buy for their day to day health, as well as mini-marathon training tips.
Here’s how to get race ready and cross the finish line with confidence.
A structured training plan is essential for building endurance and strength. Aim to start at least six weeks before the race. With six weeks to go, aim for three training days and four rest days in between. Start each week with a 2km speed workout of walking or jogging to build your pace, involving intervals of a faster pace with short recovery periods.
Midweek, incorporate a 30-minute cardio session, such as brisk walking, cycling, or swimming, to enhance cardiovascular endurance without the impact of running. Follow this with a 2.5km tempo workout, maintaining a steady, challenging walking or jogging pace to boost your stamina and threshold.
On rest days, light activities like stretching or yoga can aid recovery without adding strain. This balanced approach will progressively enhance your speed, stamina, and endurance, ensuring you are well-prepared for race day while minimising the risk of injury.
Rest days are crucial for recovery and injury prevention. Ensure you have 3 rest days in the early stages of training and listen to your body. If you feel overly fatigued or experience persistent pain, take a break. This will ensure you are always performing at your best.
Eating a balanced diet rich in whole foods will fuel your training.
Prioritise:
- Complex Carbohydrates: Whole grains, vegetables, fruits and legumes provide sustained energy.
- Lean Proteins: Chicken, fish, tofu, lentils, and chickpeas support muscle repair and growth.
- Healthy Fats: Avocado, nuts, seeds, and olive oil promote overall health.
Staying hydrated is essential, especially as your training intensity increases. Aim to drink at least two litres of water daily. On long run days, consider Viridian Electrolyte Fix to replenish essential minerals lost through sweat. Or Optiyou, which is a 5-in-1 multivitamin with electrolytes.
Quality sleep is critical for recovery. Aim for 7-9 hours per night. Create a bedtime routine that includes winding down activities such as reading or gentle stretching. Why not try essential oils or herbal teas to help you drift off more easily?
Revive Active is a premium product with 26 active ingredients giving natural energy all day. It brings your immune system back to normal, reduces the chance of colds and flus, and most importantly will keep your heart healthy and your body will feel refreshed.
Ashwagandha is an adaptogenic herb known for its stress-relieving properties. Training for a race can be physically and mentally demanding. One Nutrition Ashwagandha can help manage stress levels, improve sleep quality, and overall resilience. Take it daily as part of your wellness routine to support your body through the rigors of training.
Define what success looks like for you. Whether it's completing the race without walking, hitting a personal best time, or simply enjoying the experience, setting clear and achievable goals can keep you motivated.
Visualise your race day. Imagine yourself crossing the finish line strong and smiling. This mental practice can boost confidence and prepare you for the actual event.
Incorporate mindfulness or meditation into your routine to help manage pre-race anxiety and maintain focus. Even 5-10 minutes a day can make a significant difference in your mental clarity and stress levels.
As part of Nourish’s commitment to promoting health and wellness, Nourish is expanding its presence in Cork with the opening of two new stores. In addition to an existing flagship store at Dunnes Stores in Bishopstown, there will be a new store opening in August in the newly revamped Dunnes Stores on Patrick Street. This will be followed by the opening of a third Nourish store in Douglas Court later in the year, bringing the total number in Cork to three.
These new locations will make it easier than ever for Cork residents to access Nourish's wide range of healthy whole foods, high quality natural supplements, and natural beauty products. The Nourish team pride themselves on offering high-quality and ethically sourced products to support your journey to better health. The knowledgeable Nourish staff will be on hand to provide expert advice and help you find the right products to meet your individual needs.
With Nourish expanding its presence in Cork, accessing the best health foods and supplements has never been easier. Best of luck with your training, and we’ll see you in Cork!
