Competition winner: Your top tips

Congratulations to Maeve Blake, of Galway, who won a midweek break for two to the four-star McWilliam Park Hotel in Mayo and two free entries to the Streets of Galway Race. For that competition, we asked you for your running tips, and here’s a selection of those you sent us during the week, and our winning entry.

WINNER

Getting off the couch is the hardest part of your run. Think of all those lovely endorphins. Im back running after my third (and last) baby who is now four months old and I missed running more than wine, nights out, seeing my toes, etc while pregnant. Its nature’s Prozac.

– Maeve Blake

The best advice one of my best friends gave me when I was starting off running was: “If you can run one mile, you can run 13.” That advice has always stayed with me while I trained for my first half-marathon at Achill Island. I ran it in one hour, 53 minutes.

– Clare Keeley

Break the road race into identifiable markers, such as landmarks.

– Eddie Fitzsimons

When doing an organised run, know the route. Whether that involves running it ahead of the event, or driving around it, or even just looking on mapmyrun. If you know when to expect the trickier bits you’ll know how much energy you need to save.

– Rob Queen

Enter races – have a goal of a race a month to keep you motivated. It’s easy, there are races everywhere, every weekend. Whether it’s a two-mile jog to a half-marathon, do it.

– David Power

The benefits of rain running. It keeps you cooled down and refreshed naturally; there is a ready supply of free water – just open your mouth skywards. Pavements/parks are ghostly quiet – making for a more pleasurable run and an ideal time to try some backwards (retro) running, which balances your muscles and expands the right side of your brain. Save on imminent water charges – running gear gets washed in real time. There’s no urgent necessity for a post-run shower and it cleans any lingering stubborn mud from your runners

– John McAuliffe

Good socks, good runners and remember, great runs sometimes start with little steps.

– Gareth Fitzpatrick

In a word, stretch. When youve warmed up after a run or brisk walk of a half mile or so, stop and gently but steadily stretch your Achilles, hamstrings, quads, etc. Always stretch slowly and deeply again after running. I've found that this helps to prevent injuries and the interruption to running that they cause. Happy running.

– Eamonn Carroll

As much as it is important to do the physical training for running, you must also train your mind because on most runs you will only go as far your mind will take you. For example, if you set out to do a five-mile run, that’s all you will do. However, if on another occasion you set out to do a seven-mile run and have your mind made up firmly to do it, it will not feel any more difficult. The mind also needs regular training.

– Breda Lynch

On long runs, make sure there is somewhere you can stop for the loo along the route.

– Kate Meenan

Learn to read your body. Be aware of signs of overtraining. If the second wind brings a cold clammy sweat, head for home. Establish a distant early warning line that alerts you to impending trouble. Loss of zest, high morning pulse, lightheadedness on standing, scratchy throat, swollen glands, insomnia, palpitation are some of the frequent harbingers of trouble.

Of course, as a mum of eight I could recommend this: go running every morning just before school (therefore escaping the school run), and every evening (escaping bath and bedtime). It often works.

– Davina Long

My number-one tip is to have a plan – don’t do too much, too soon. Follow a plan and stick to it.

– Caroline Hession

To keep your ankles nice and relaxed and to help reduce heel striking. Never tie your laces too tight.

– Fintan Tait

When Im feeling less than enthusiastic about going out for a run, if I feel slow, drained or tired, I always remember a saying a friend passed on to me: “No matter how slow you run, youre always running faster than people sitting at home on the couch.”

It really keeps me going, especially on slow days.

– Maria Daly