Get set for the Croi Galway Night Run

Evergreen Healthfoods is sponsoring the Croi Galway Night Run this year. Last year’s run was a huge success, raising more than €40,000 for this worthy local charity. Evergreen would like to invite you to join in on October 14 at 8pm and help to make this year’s event as successful as last year’s. The 5k night run takes place along the Salthill Promenade and is open to all ages and abilities. Registration is already open and you can register by visiting the Croi website

For some, partaking in a 5k is something that they could do in their sleep but for others it can seem like a daunting task. It is important to note that you do not have to ‘run’ the 5k, you can also walk it. If you are looking to run it but need help getting started with your training, then keep reading for some top tips for those looking to run their first 5k.

Set a goal: The importance of setting a goal is often written and spoken about. Why, you ask? Well it gives you a target to work towards and helps measure your progress. So for instance, when setting your goals for your 5k, break it down into milestones/objectives.

Build endurance: You are not going to run 5k in your first session. When starting your programme you need to build up your cardiorespiratory endurance, also known as aerobic capacity. The best approach to improve your aerobic capacity is to run in intervals. For example, run for 30 seconds and then walk for one minute, and repeat. Slowly build up your running time and before you know it you will be running for the entire distance.

Have the right gear: Let’s face facts; running puts a lot of stress on joints, bones, and muscles, especially if you are running on hard surfaces such as footpaths and roads. To reduce the stress on your body and reduce the chance of injury, invest in a good pair of running shoes. Good running shoes are comfortable and they will allow you to enjoy your running even more.

Stay hydrated: Often overlooked by many, hydration is key to your success. Your hydration levels, good or bad, will affect your running performance. Hydrate before, during, and after. Do not consume the energy drinks that you see sports stars promoting. Many of them are full of sugars and empty calories. Hydrate with good old fashioned water or nature's own energy drink, coconut water. Coconut water is packed full of electrolytes and potassium, making it the ideal option for some pre running hydration.

Nutrition is key: Think of your body as a finely tuned race car. What fuel would you use? Would you go for the high grade performance fuel or low grade, questionably sourced, and inferior quality fuel? Exercise and nutrition work hand in hand. You need a good balance of both to succeed in your 5k endeavour. Try to include wholefoods, lean proteins, vegetables, fruits, and nuts, in your daily diet and reduce the intake of processed, high fat, high sugar, and salt rich foods. A good rule of thumb is if it does not look natural, it probably isn’t.

If you would like to keep reading Evergreen's top tips then visit the Evergreen blog at It is important to note that if you have any medical issues you should consult your doctor before undertaking a new exercise programme.

The night run takes place on October 14 in Salthill and all proceeds go to Croi. For more information or to register, simply log on to


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