There aren’t many people out there over 40 that can run 10km in 40 minutes. We speak to Sonia O’Sullivan who will share some of her running tips, training and expertise on how to prepare to tackle your next 10km. Sonia also tells us how she got involved with Breast Cancer Ireland and her role in running for the Great Pink Run!
What motivates you to go out and run every day?
I run most days but I would still do some form of exercise everyday. I think it is due to so many years training hard and knowing the good feeling you get in both body and mind after a run that gets me out the door everyday. Also I now have a dog (border collie, Snowy ) and he never has a day off so no chance of sleeping in and hiding from the cold and rain. I like to run over different terrain and courses each day and also to meet up with friends to run so it is a very social part of my day also. I like to run in the morning as it really gets the day off to a positive start and even though it takes energy to run I always feel more energised after a run than if I don't get to run in the morning.
What would you say to anyone in their 40s who may want to run but think it'll be too hard to build up their fitness?
I think running is quite difficult if you haven't run for a long time so you need to gradually build up the time you spend running and you have to set yourself a goal to aim for and draw up a plan for what you would like to achieve each week to get you closer to achieving your goals.
An event such as the Great Pink Run, is the perfect starting point for new runners with the choice of 5km and 10km you can decide what is best for you in relation to your current fitness and gradually build up to completing your chosen distance. The great thing about a mass participation race is that there is a lot of energy at the start that drives the Adrenalin in each person and this allows us to run quicker and further than is normally possible on your day to day runs.
To get started I think you need to decide how far you would eventually like to run in time, so say an hour and then you take this time to increase your fitness. When you first start you might walk to a local park or field, run a few laps, walk a few laps and then walk home again. Each week you gradually increase the time spent running until one day you head out and run for a complete hour.
Positive feedback is very important to maintain the motivation and desire to stick with any training plan. You need to take small steps and not expect too much too soon when you are aiming to complete an event then on completion you have drawn a line in the sand and have a marker to guide you as you plan ahead and prepare for the next event. I truly believe that you must have a target and reason to go for a run everyday, something to look forward to and be rewarded with a sense of achievement.
What is the best advice to people who may not have exercised in a while but want to get back into running?
I think you need to take things slowly and try not too run too fast or too far too soon. It is good to write a plan and stick to it but not be too over ambitious and initially fairly conservative as you build up your fitness. It is very motivating to join a group and even if you are running in the cold and dark you will hardly notice as you are sharing the time with others doing the same thing. If you tell someone what you are planning to do and agree to meet someone, then you are much more likely to fulfill your ambitions and achieve your goals.
Are there are injuries to be mindful of when running in your 40s?
There is always the chance of injury and the key is to listen to your body and if you feel pain then you need to find out what this is before continuing on with your program. The sooner that you identify an injury, have it properly diagnosed and draw up a rehabilitation plan, the sooner you will be back on track again. It can be difficult to be patient when dealing with injuries but we must let injuries heal before stressing our bodies again. This is why it is good advice to vary your training, and also include non weight bearing activities such as swimming and cycling throughout the week. A weekly gym session with some basic strength and core exercises will also stabilize how you carry yourself and prevent injuries. You can quite easily create a gym program that you can do at home but sometimes you are more likely to do this regularly and properly if you go to a gym or meet a friend to enjoy the session with.
What kind of time would you encourage people to set as a goal for completing a 10k?
I would think most people no matter where they are starting from can realistically aim at completing 10km in 90minutes. You could feasibly walk 10km in this time so if this is the worst case scenario then just adding in a little jogging will improve your time. It is a good idea to build your fitness before setting a target time, but once you have an idea of your fitness then you can aim for a realistic time. Most people with regular training should be able to complete 10km in under an hour and what a nice target time that is to aim for.
What is your tips for building up a good training/ fitness regime?
I think to build a good training regime that you need to set a regular routine . You need to set aside so much time each week that you decide you will be going for a run or some form of exercise. An hour a day is fairly reasonable and with a little help from your family most people should be able to. Have this time for themselves each day the training time is not just hard work but can also be some personal space for the busy mother or father who has been cooped up inside all day, so much more invigorating than sitting in front of the TV each night. Weekends are the perfect time to set aside some time for exercise, also extra time to explore and find some new park or forest to run around. Don't always focus on time and distance but just getting out there and enjoying the freedom of running and escaping from the busy day to day activities.
How did you get involved with Breast Cancer Ireland and the Great Pink Run?
I first ran the great Pink Run last August after spending some time with a friend of mine Gearoid Towey . Gearoid is an Olympic rower and is now involved with event organisation. We were out for a run along the Sydney coastal paths and I wasn't exactly flying. Gearoid was wearing a GPR t shirt and I asked him about the run. By the end of the run I had decided this was just what I needed. As I would be in Ireland at the time of the run it was the perfect event for me to target and train for as I was planning to be in Dublin at the time. I stayed just outside the park and walked to the start and it was just amazing to see so many people dressed in pink heading in the same direction all so happy and looking forward to running around together. It's easy to think of the great Pink run as a women's event and I think there was possibly more women than men taking part but this race is for everyone and such a nice atmosphere in the park the perfect setting for a family day out.
Why should people get involved to sign up with the Great Pink Run?
I think the Great Pink Run is a growing event and if it's growing then it is proof that people who ran last year enjoyed the experience and are coming back again and bringing their friends with them. It's a beautiful place to run in the Phoenix park and to think all this organisation and funds raised are all for the benefit of Breast Cancer Ireland, an illness that so many people have been touched by. To be able to do something for yourself and at the same time benefit cancer patients both now and in the future by helping to find a solution to this Global problem you can only walk away feeling that you have done some good and spreading the word as you continue to run around the streets wearing the very nice Great Pink Run Shirt throughout the year and spreading the word.
Breast Cancer Ireland will host the Great Pink Run this summer, which takes place on Sat 30th August in the Phoenix Park. It is a fun filled family day out for men, women and children and offers a 5k Family Fun Run or a 10k Challenge with Sonia O Sullivan, setting the pace.
