Get Up and Running Plan

The New Year is a great time to kick start an exercise plan. Our eight week plan is ideal if you have thought about going from walking to running.

You will be amazed at how quickly your fitness improves, your breathing gets easier and your muscles tone up.
	‘Get Up and Running Plan’ Our week by week training plan is designed to get just about anyone off the couch and running 5km in eight weeks.
	Getting started Before you get started here are some guidelines to consider.
	My 'Getting up and running' experience - Laura Monaghan Laura lives in Inchicore with her partner Wayne and their two year old son Oscar. Laura admits it's been a few years since she exercised regularly! Will Laura inspire you to follow her on her journey as she shares her experiences of taking part in the 'Getting up and running plan'?
	Starting to Run? Many people wish to progress from walking to running but the thought of making that initial start can be quite daunting. Our programme should see you running for 30 minutes at a comfortable pace in eight weeks.
	Letting go of excuses Many of us find it difficult to get the motivation to become active or to keep up our activity levels. Some of the most common barriers to becoming and staying active are listed here with some ideas on how you might overcome them.
	Tips to keep you running! Follow these easy motivational tips if you have relapsed or are struggling to keep up with your plan.
	Running events near you Check out the events page on www.getirelandactive.ie to see what running events are coming up in your area.
	Getting up and running at work When break time comes consider grabbing your runners and going for a run.
	Running in the cold If it's chilly outside here are some tips on running in the cold, from Tim Downing, 2009 Irish National Sprint Triathlon Champion.
	Warming up and cooling down exercies Our Physical Activity Co-ordinator, Jim Gorman tells us why it’s important to warm-up before you take part in any type of physical activity and cool down afterwards.
	Nutritional advice for runners Our dietician and half iron competitor, Marie Gorman, provides tips and advice on the right diet for beginner runners.
	Questions and answers How much physical activity should I be doing? How much physical activity should children be doing? What does regular physical activity mean? How much should we be doing per day/ per week? Visit getirelandactive.ie to find out how active you should be and what you can do to get active in your local area. It has lots of tips on how to get started and get more active, and information on clubs, groups and activities in your area.

The information on this site does not take into account the specific circumstances of any readers and therefore you are advised to consult your own doctor before under going any exercise programme.

Last updated on: 07 / 02 / 2012

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