FAQs
Who is Run NI for?
Run NI is for anyone over 16 yrs who wants to improve their health and wellbeing by taking part in running programmes lead by trained Run Leaders. Its aim is also to support Run Leaders (LIRF&CIRF) who don’t want to form a club but just want to set up their own group.
I would like to join a group, how do I find one in my area?
If you would like to find a group follow the link the link provided
If you would like to start up a group use REGISTER MY GROUP or contact for more information and advice
Do I have to pay to join a group?
It will up to the individual Group Leader whether they charge or not so check with them before or on your first night.
What will happen at my first night and what do I need to bring?
You’ll enjoy yourself! The most important thing about Run NI is that it’s designed to be fun and friendly, so everyone is supported to exercise at their own level, including complete beginners.
Before your first session starts, your jog leader will chat to you and find out what your current fitness level is and whether you have any particular goals or fears. They will ask you to fill out a confidential form explaining any injuries or relevant health problems(PARQ), plus a code of conduct.
Your session will start with a gentle warm-up session to get your body ready to exercise, followed by a running session tailored to your level. Run leaders make sure that nobody gets left behind – whatever your speed or fitness level, you’re an important part of the group.
You’ll finish with a cool down where you can stretch your muscles and bring your heart rate gently back to normal, and perhaps enjoy a chat about the session.
Each week your jog leader will encourage you to run a little further or faster, and before you know it you’ll see big improvements in your fitness and achievements.
All you need to bring to the session is some water, especially on warm days, wear comfortable running clothes and shoes. If you have any other questions, contact the Run Leader of the group, they will be more than happy to keep you right.
What if I have to stop and walk, I’m worried about getting left behind?
Ideally you should be able to walk 30min at a pace that makes you slightly breathless. Some groups will offer Couch to 5k programmes and these may be the ones suitable for you, check with the group leader first to see if the sessions they offer in their group are suitable for you
No one gets left behind, if you need to stop and walk the group will come back for you. There will be lots of different abilities within the group so you will not be alone. The Group Leaders are specially trained to support all types of abilities.
Varied programs will be delivered within the groups, from c25k, 5k-10k, half marathon to full marathon so there will be something for everyone.
Do I need to warm up before I run or cooldown after?
It is very important that you warm up before you run to gradually get your body ready for exercise. The warm up will consist of some gentle exercise that makes you feel just a little warmer and slightly short of breath followed by some mobilisation exercises designed to mimic some of the movements you will make while running to get your body, especially your joints, ready to go.
After you’ve completed your run it’s a good idea to cool down by jogging or walking a little rather than coming to an abrupt stop. This helps your body gradually return to its resting state. You should also stretch your muscles afterwards while they are still warm to lengthen and loosen the muscle back to its pre-exercise level. Move slowly into each stretch, and don’t forget to breathe and relax while holding it. Listen to your body – you should feel a good stretch, but not be in pain.
What is cross training?
Cross training is training in sports other than the athlete's usual sport with a goal to improve overall performance. It involves combining exercises to work different muscle groups and components of fitness other than what the athlete is used to. So for runners where alot of cardio and endurance training takes place, cross training sessions such as such as strength training, swimming or yoga would be very beneficial for an overall balance in training.
What should I eat before I run?
This is an age old question that many runners both new and old face and there is no one superfood that has the answer. There are however general guidelines in that you should wait 2-4 hours before running after a large meal to give time for food to fully digest. For a snack, 1-2 hours should be sufficient. You should eat foods that will fuel the muscles ready for exercise high in carbohydrates. Bananas or granola bars are often a popular choice of pre run snack but the choice of what to eat and when to eat is highly individualised so try things for yourself and see what works and what doesn’t work for you and stick to it. Don’t try anything new on a long run or race day!
What type of footwear should I wear?
Like nutrition footwear is a very personal decision and can sometimes take a few goes to find the right trainer for you. Trainers should support the foot first and foremost and work with your style of foot strike and the degree to which you pronate. Pronation is the way your foot rolls inwards for impact distribution upon landing. People who roll inwards too much or not enough can experience running injuries due to less effective shock absorption. Find a trainer that is a comfortable fit, that gives good support and has ample room beyond the big toe. Good quality running socks are important too to prevent blistering especially on longer runs.
How often should I run?
Any running at all is great for you. How often you should run depends on your lifestyle, your goals, your age and how much time you can actually devote to running without impacting other aspects of your life. Once or twice a week is great to improve fitness and if this is what you can manage in the week then be happy and proud of that. On the other end of the scale four or five times a week with added cross training sessions will give great benefits and results too. Somewhere in between lie the majoirty of runners. It’s very important not to overdo it, find rest time for the mind and body and most importantly enjoy your running journey whatever the fit.