# data[].attributes.body
1. Stretching
2. Fitness Bingo            3. Home Workouts       4. Interactive Workouts 5. Benefits of Exercise  6. Running
7. Fitness Testing 8.Challenges                    9.Activities for younger children                        10. PE watching
11. Yoga
12. Dance
13. Healthy Eating

# data[].attributes.body
Keep track of your activity by attempting these challenges

# data[].attributes.body
1st Year Fitness Bingo Challenge

# data[].attributes.body
2nd Year Fitness Bingo Challenge

# data[].attributes.body
3rd Year Fitness Bingo Challenge

# data[].attributes.body
Flexibility is key to fitness and a healthy life

# data[].attributes.body
5th Year Fitness Bingo Challenge

# data[].attributes.body
TY Fitness Bingo Challenge

# data[].attributes.body
Loads of different workouts to try at home

# data[].attributes.body
Videos, games & YouTube channels to help you stay active

# data[].attributes.attachment_link.title
The SIMPSONS FITNESS / KIDS and FAMILY workout video /PE At Home EXERCISE for KIDS/ Brain Break 2021

# data[].attributes.body
It always helps to know why you’re exercising

# data[].attributes.body
Remember to observe Social Distancing

# data[].attributes.body
Simple ways to test your fitness from home

# data[].attributes.body
Some different challenges to try out

# data[].attributes.body
You can help your little brothers or sisters

# data[].attributes.body
Remember PE isn’t all about doing. So here are some options for down time

# data[].attributes.attachment_link.title
Static Stretching Routine | Clarke Central PE Department

# data[].attributes.attachment_link.title
15 Min. Full Body Stretch | Daily Routine for Flexibility, Mobility & Relaxation | DAY 7

# data[].attributes.attachment_link.title
Off The Couch | Ball skill challenge to try at home | Mickey Quinn

# data[].attributes.attachment_link.title
Off The Couch | More ball skill challenges to try at home | Mickey Quinn returns!

# data[].attributes.attachment_link.title
Off The Couch | Get boxing with Ray Moylette

# data[].attributes.attachment_link.title
Irish Olympic-hopeful Clare Cryan skipping workout | Off The Couch

# data[].attributes.attachment_link.title
Try this home MMA workout with Bellator's Will Fleury | OFF THE COUCH

# data[].attributes.attachment_link.title
11 Beginner Run Tips | How To Start Running!

# data[].attributes.attachment_link.readable_text
Having a goal at the start of any exercise programme can be a great motivator and in many cases can make the difference between sticking with it or giving up.

For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience. How much should I do? How far should I run? What pace should I run at? What rest should I have between runs? These are all questions that are common, so if you have asked yourself any of them, don't worry - you're not alone!

The good thing about starting out on a beginners programme is that the terms 'walk' and rest' are used quite a lot! Once you have decided on the run to take part in you should work backwards to however many weeks programme you are following. This sample programme lasts eight weeks and is aimed at getting you to the finish line. It assumes that you have no major health problems, are in reasonable shape, and have perhaps don at least some jogging or walking beforehand.

The following programme is only a suggestion and should be adapted to suit your work and home life and the days of the week that is most convenient for you to exercise. As with all exercise programmes you should always do some gentle warm-up exercises beforehand and some stretching exercises to warm-down afterwards. If you have read this then you have taken the first steps towards getting fit enough for the 5km run! Happy Running!

Terminology:

Walk: Brisk walking pace (faster than waling to the newsagents).

Jog: Gentle running (able to chat easily throughout).

Walk/Jog: Periods of walking followed by periods of jogging (vary the times and number of walks and jogs depending on total target time/distance).

Run: Faster pace than jogging but still able to chat (not continuously though).

Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.

The 5km Beginners Programme

# data[].attributes.attachment_link.description
For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience. How much should I do? How far should I run? What pace should I run at? What rest should I have between runs?

# data[].attributes.attachment_link.title
Full Body Flow  |  20 Min. Yoga Practice  |  Yoga With Adriene

# data[].attributes.attachment_link.title
Yoga For Gut Health  |  18 Min. Yoga Practice  |  Yoga With Adriene

# data[].attributes.attachment_link.title
Yoga To Heal Stress  |  20 Min. Yoga Practice  |  Yoga With Adriene

# data[].attributes.attachment_link.title
Yoga Joy  |  Full Body Vinyasa Flow  |  Yoga With Adriene

# data[].attributes.attachment_link.title
How Exercise Makes you Smarter and a Better Student

# data[].attributes.attachment_link.title
1.1.1 - Social and Emotional Benefits of Physical Activity / Exercise

# data[].attributes.attachment_link.title
1.1.1 - Health Fitness and Well being, Physical benefits of Physical Activity

# data[].attributes.attachment_link.readable_text
There's no doubt we are right in the middle of a running boom in Ireland. There isn't a parish or village across the country that haven't had a 5km fundraiser. When we add Parkruns, Daily Miles, and Marathons, we are fast becoming a nation of movers and joggers.

Time and time again I get asked the question. What's the best way to start? With that in mind I've put together some advice on how best to get moving and more importantly, stay moving.

How to Start?

First and fore most my suggestion would be to search out your contact your local Athletics Club or running group. There are over 350 athletics clubs within Ireland and they are full of people willing to help out and offer advice. The Fit4life programme run by many AAI Clubs have qualified, experienced Coaches that will be able to help and guide you in a measured way. Running is one of cheapest forms of exercise- all you need is a pair of runners and some open space. Why not set yourself a goal and target an upcoming race. The Irish Life Health Festival of Running 3k is a great place to start for anyone looking to start on their running journey. You can find a beginner training plan for the 3k HERE.

How to keep going?

Make a date with yourself -

My Old Coach the late Noel Carroll always had 1pm-2pm line in his pocket diary filled with "Noel-Running". No matter what cropped up in the usual Hussle and bustle of everyday life his "lunchtime" was a serving of 30-40mins light exercise. Clearing the mind and refuelling the body with exercise induced endorphins. This "date time" for you maybe 7am-8am or after Kids go to school or to bed, varies for everyone, but the date stays constant.

Too fast too soon -

What I mean by this is racing out of your housing estate or the second you hit the park. You may want to look good as you bound past the Neighbours house, but an ill-judged start (ie Striding out of the estate like Sonia O'Sullivan) will be costly. By running to fast too soon you don't allow the body to warm up properly, calling on the wrong energy systems in the body. Aircraft, racing horses & cars all go through a measured "Warm Up" the human body is no different. Hassen slowly.

Types of Training

One of the biggest mistakes runners make and this goes for both Olympic runners and recreational runners is, too hard on the easy days and too easy on the hard days. Training, no matter what level has to have a mix of easy and not so easy. For example, easy running has to be at a conversational pace, you have to be able to have a conversation. Not a Yes or no conversation, but a meaningful conversation. If you can't talk are running too fast.

Mixing up the runs is key too. Follow a routine like this, Steady, Easy, Hard, Easy.....and so on. Steady may be a gradual run where you start off Easy, ½ way through the run the Conversation may become a yes, no conversation and the Final ¼ of the run you'll be under a little bit of pressure. Hard runs may take the guise of interval training ie Warm up and some timed or distance intervals with a limited recovery (ie 10 x 2mins running with 1 min recovery). Key to interval running is pace judgment and spreading the effort EQUALLY over the duration. - This can be difficult at first but it's all about the long term goal.

There will be bumps in the Road

Like everything there will be times when you just can't be bothered! If you are part of an AAI group this is less likely. The routine is contagious. Avoid multiple loops on your run if you can. I normally run away from my house and therefore I have to run back, rather than doing loops of a park, with loops there's always the tendency to cut it short.

Careful Now

Less is more sometimes- Paradoxical but true. Sometimes with the euphoric high of running there maybe a tendency to do too much too soon, increasing the likelihood of injury.

Watch your surface, especially within the city and town environs, Kerbs, Cambers not to mention Pollutants all pose potential dangers.

Finally run free, every now and then leave the Watch/ Garmin/Fitbit and phone at home, tie the shoelaces and run unbridled.

Click HERE for further information about the Irish Life Health Festival of Running

# data[].attributes.attachment_link.description
There's no doubt we are right in the middle of a running boom in Ireland. There isn't a parish or village across the country that haven't had a 5km fundraiser. When we add Parkruns, Daily Miles, and Marathons, we are fast becoming a nation of movers and joggers.

# data[].attributes.attachment_link.readable_text
For many athletes, running provides a wonderful escape that can relieve stress, boost your mood and keep fitness levels up even in the midst of a crazy, hectic life. If you are somebody who doesn't necessarily live an active lifestyle but wants to take the first step towards picking up running, there are a few tips and tricks that you should keep in mind to overcome any mental or physical roadblocks that might stand in your way.
Taking on a new sport can put the mind and body under copious amounts of stress, and there are often many questions and anxieties around beginning to run. When can I fit in my runs? How long should I be running? Does it matter how fast I run? Does it matter what shoes I wear? We spoke to John O'Regan, a world-class ultra-runner and guide runner who has represented Ireland in World and European Championships for 24-hour racing, 100km and ultra-trail, to get his advice on how to make the most of your journey when you begin to run. His main advice? Don't over-complicate it!

1. Start at the Beginning

"For starters, I would say start at the beginning. And that, if you look for a training plan, look for a simple training plan like couch to 5k and follow that from the beginning. Don't take any shortcuts and see it through," says O'Regan.
O'Regan has designed some couch-to-5k plans for Run in the Dark. Check them out here!
2.Fit Your Training In Around Your Lifestyle

"Only do what you have time to do. Don't stress overtraining and try to fit it in around your lifestyle rather than trying to fit your lifestyle around trying to start running. It just won't happen. Instead of it becoming something that you do to maybe relieve stress, it will only add to the stress."

On many days, O'Regan uses his lunch breaks to squeeze in his runs. With an hour in the middle of the day free to himself, his midday runs are a welcome break from the monotony of the long work hours.

"Look for windows of opportunity to train throughout the day. It might be that you find that you might not feel like you have a lot of time to train and exercise, but if you do a little audit on your day, you will find that we all have times that we are free."

Also, if you live close to your work, you could always run for your commute. Why spend frustrating hours in the car in bumper-to-bumper traffic when you can lace up your shoes and spend that time in the fresh air? If you do not have the necessary facilities to shower and get ready for your day, you can always bring your trainers and headphones to run home after work.

"Running home from work is actually a great way to wake yourself up after the day. There's nothing worse than sitting or standing on the dizzy bus after having a mind-numbing day at work."

3. Listen to Your Body

"It's inevitable that injuries can and will happen, so I would say that when you feel anything coming at you, to take a step back and get it sorted rather than go through the pain. Pain is the body's way of telling you that there is something wrong. So I think, listen to your body, and be proactive in the early stage to actually prevent losing more time through developing a more serious injury."

But, how do you prevent an injury from happening in the first place? A common problem among beginner runners is their impatience to begin running longer and harder. A couch to 5k training plan will intentionally start runners off slow, but for the runners, the initial workouts will seem to be 'too easy.' So, instead of sticking to the plan, runners will run more miles than recommended or start out at a pace too fast to hold for a steady amount of time.

If you pick up the cadence and intensity of your runs before your body has time to adjust to the activity, it can lead to injury.

"Don't do too much too soon. In the beginning, you have to do a little bit less to allow the muscle, the bones, and the tissue to adapt to this new stress. So you have to let that happen gradually. So in the beginning, you don't rush it. And then you will get to a certain point where your body gets used to it and then its easy to start doing more, doing more, doing more because your body can handle it."
Winter Running Kit: The Essential Kit List
4. The Difference Between Good Pain and Bad Pain

If you're just getting into athletics, you may not be used to the aches and pains that come along with pushing your body past new limits. But, it's crucial to be able to tell the difference between injury pain and soreness that normally comes with running.

"A bad pain is something that is localized, its one-sided, so if you feel something on your left calf, just your left calf, that's showing that there is an imbalance between the two sides, so more than likely, that is something that is either an injury or something that's going to lead to injury.

"Now, if your pain is just sort of a dull ache, it's in the same place on both sides of your body, so, say it's in your quads, that is just the pain that is caused by fatigue and it's when you recover from that kind of pain, that you get stronger you get fitter."

5. Pre and Post Run

If you are not familiar with the sport of running, you might research the best ways to get out there, leading you down a rabbit hole of premium, 20-minute warm-up plans and advanced stretching techniques to help you win the next Olympic games. O'Regan insists that you do not over complicate it, because sometimes a little can go a long way.

"Don't stretch before you do anything because if you stretch a cold muscle, chances are you'll pull something. Your warm-up could be the start of the actual exercise, so just get into a brisk walk, and then start a light jog, and then just take it from there. Ease into it, don't over complicate it. It's very, very simple. Put one foot in front of the other and repeat."

6. Make it Meaningful

"I was always one of those people that didn't like running, I didn't really see the point, but then I found something that I wanted to do that involved running and that gave me the motivation to start running. And then I began to enjoy it."

After a few weeks into the beginning stages of running, many people suffer from a lack of internal motivation to continue. O'Regan suggests that people should find an event such as a charity run that they can train for and look forward to.

"I think rather than just giving yourself a chore of going out an running, pick an event, something that is of interest to you, something that could be meaningful to you. If you can find something that you have some connection with, that can give you the motivation to actually get out and do something because you can be helping someone else benefit from what you're actually doing."
Run Towards the New Year: Best Runs to End 2018
7. Don't Over-Analyze Nutrition

You also do not want to fall for the gimmicks of sports-nutrition foods that swear to give you better results.

"You don't need to be taking energy bars or gels, what you need to fuel for that activity is what you had for your breakfast, your lunch, your dinner. You don't need to take in any extra calories to fuel the activity, you already have it inside of you."
Check out John O'Regan on our Hard as Nails podcast: Like this? Check out these other articles:

# data[].attributes.attachment_link.title
Tips From the Pros: Running Advice for Beginners | Outsider.ie

# data[].attributes.attachment_link.description
For many athletes, running provides a wonderful escape that can relieve stress, boost your mood and keep fitness levels up even in the midst of a crazy, hectic life.

# data[].attributes.attachment_link.title
Fitness Testing at Home | 11 Tests for Students, PE Teachers & Personal Trainers

# data[].attributes.attachment_link.title
Home Fitness Test | Testing Strength | Squat Test

# data[].attributes.attachment_link.title
Home Fitness Test | Testing Strength | Push Up Test

# data[].attributes.attachment_link.title
Home Fitness Test | Testing Cardio | Step Test

# data[].attributes.attachment_link.title
Home Fitness Test | Testing Health | Resting Heart Rate

# data[].attributes.attachment_link.readable_text
Watch these recommended TED-Ed Lessons

How playing sports benefits your body ... and your brain
The victory of the underdog. The last minute penalty shot that wins the tournament. The training montage. Many people love to glorify victory on the field, cheer for teams, and play sports. But should we be obsessed with sports? Are sports as good for us as we make them out to be, or are they just a fun and entertaining pastime? Leah Lagos and Jaspal Ricky Singh show what science has to say on the matter.

What makes muscles grow?
We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible.

Additional references

Regular exercise changes the brain to improve memory, thinking skills - Harvard Medical School
There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better. Here's another one, which especially applies to those of us (including me) experiencing the brain fog that comes with age: exercise changes the brain in ways that protect memory and thinking skills.

How workouts give your brain a boost - CNN
Have you ever felt like pounding the pavement or doing a couple of sun salutations seems to instantly melt your worries away? It's not your imagination - but it is your brain.

# data[].attributes.attachment_link.title
The brain-changing benefits of exercise - Wendy Suzuki

# data[].attributes.attachment_link.description
What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

# data[].attributes.attachment_link.title
Learn 7 Football Freestyle Tricks with Liv Cooke | Masterclass

# data[].attributes.attachment_link.readable_text
Siya Kolisi is the captain of the South Africa national team and the Stormers in Super Rugby. He is the first black man to serve as captain, leading the team to a historic victory in the 2019 World Cup Final.
Siya lifting the trophy is the enduring image of the whole tournament. Having grown up in poverty, Siya has become an inspiration off the field as well as on it. Named this year as the most influential person in rugby, he was also named a global advocate by the United Nations for its Spotlight Initiative to end violence against women.
Following the success of The Springboks Rugby World Cup triumph, Siya and his wife took the initiative to create The Kolisi Foundation to assist vulnerable South African households and individuals who combat the struggle of poverty daily - https://kolisifoundation.org/
Thanks to our sponsors Lotus Cars. Remember, you can get extended episodes of the podcast on our YouTube channel bit.ly/HPPYouTube and follow us on Instagram @highperformance.

# data[].attributes.attachment_link.keywords[]
siya kolisi: a simple guide to achieving greatness

# data[].attributes.attachment_link.title
‎The High Performance Podcast: Siya Kolisi: A simple guide to achieving greatness on Apple Podcasts

# data[].attributes.attachment_link.description
‎Siya Kolisi is the captain of the South Africa national team and the Stormers in Super Rugby. He is the first black man to serve as captain, leading the team to a historic victory in the 2019 World Cup Final. Siya lifting the trophy is the enduring image of the whole tournament.

# data[].attributes.attachment_link.readable_text
This week's guest comes from family of sporting superstars; her dad was a professional cricketer and her brothers were both international footballers, but Tracey Neville transitioned from being an elite athlete to an elite coach, delivering one of this country's greatest sporting triumphs - winning a Commonwealth gold medal for England netball. Listen to her stories and secrets of changing a sport forever.

# data[].attributes.attachment_link.keywords[]
tracey neville: how sacrifice leads to success

# data[].attributes.attachment_link.title
‎The High Performance Podcast: Tracey Neville: How sacrifice leads to success on Apple Podcasts

# data[].attributes.attachment_link.description
‎This week's guest comes from family of sporting superstars; her dad was a professional cricketer and her brothers were both international footballers, but Tracey Neville transitioned from being an elite athlete to an elite coach, delivering one of this country's greatest sporting triumphs - winning...

# data[].attributes.attachment_link.readable_text
Robin Van Persie is one the greatest strikers to win the Premier League. He scored 144 goals making him the highest-scoring player from the Netherlands in English top-flight history. He was a cult hero at Arsenal, before moving to arch rivals Manchester United in 2012, then finishing his career at his first club Feyenoord. Listen to the lessons he learnt through his career, the truth behind his controversial Arsenal and Manchester Untied exits, the sacrifices he made to be an elite athlete and so much more.

# data[].attributes.attachment_link.keywords[]
robin van persie: lessons for your children

# data[].attributes.attachment_link.title
‎The High Performance Podcast: Robin Van Persie: Lessons for your children on Apple Podcasts

# data[].attributes.attachment_link.description
‎Robin Van Persie is one the greatest strikers to win the Premier League. He scored 144 goals making him the highest-scoring player from the Netherlands in English top-flight history. He was a cult hero at Arsenal, before moving to arch rivals Manchester United in 2012, then finishing his career at h...

# data[].attributes.attachment_link.title
OTB in Kenya | How athletics is changing lives in Kenya

# data[].attributes.attachment_link.title
Strive For Greatness: LeBron James Documentary (2000-2016) HD

# data[].attributes.attachment_link.title
5 Min Study Break Workout to Stay on Track for Fitness Goals

# data[].attributes.body
A relaxing method of keeping flexible at this time

# data[].attributes.attachment_link.title
Kid & Teen at Home Workout Video led by Teenagers | 2020 COV 19

# data[].attributes.attachment_link.title
15-Minute Boxing Workout You Can Do At Home | Class FitSugar

# data[].attributes.body
Keep active while moving to

# data[].attributes.attachment_link.title
Dance Now! | Old School 1 | MWC Free Classes

# data[].attributes.attachment_link.title
Dance Now! | Disco Funk 1 | MWC Free Classes

# data[].attributes.attachment_link.title
Boom Boom by Black Eye Peas Zumba Routine

# data[].attributes.attachment_link.title
Off The Couch: GAA skill drills for all levels! | Meath coach Colm Nally

# data[].attributes.attachment_link.title
PE Skill School - Primary PE Football Challenges.  Football Skills to learn.

# data[].attributes.attachment_link.title
PE Skill School - Primary PE Football Challenges.  Football Skills to learn.

# data[].attributes.body
Keep healthy by making sure you are fueling your body right for school and exercise

# data[].attributes.attachment_link.title
3 TikTok Dances You MUST Learn! (TikTok Dance Tutorial)