Hughes Fitness

Duleek 10km, tough enough course on what felt like a warm day. Chip time 36:55 and 7th place overall. Relatively happy with the performance, next up is the Carlingford 5km.

If anyone is interested in one to one personal training or online coaching please message this page or phone 087 3673381.

Great to be racing on the track again particular on my Birthday. Louth track and field 3000m in 10:01. Felt in good shape for a change.

If anyone is interested in one to one personal training or online coaching please message this page or phone 087 3673381.

Tips for Plyometrics training:
● Take 5-10 seconds between each jump.
● Rest for 90 seconds-2 minutes between each set.
● Take 48-72 hours between each Plyometrics training session.

If anyone is interested in one to one personal training or strength and conditioning coaching, please message this page or phone 087 3673381.

Training progression:
When undertaking restraining or cardio training keep these few tips in mind:

● Do not be afraid to progress an exercise by a small weight similar to weights in the picture.
● For cardio training make slow increases to the speed you undertake the cardio at or change the gradient or resistance even by a slight bit.
● For restraining training adjust the speed at which you complete an exercise at by simply slowing down a particular part of the movement.
● Another good tip for progressing an exercise such as a Goblet squat is to hold the weight further away from your chest.
● Ideally limit the progression of the weight used during resistance training and speed and intensity of cardio to 10% so as to reduce the risk of developing injuries.

Great to be back racing 🏃‍♀️
Two races two weeks in a row:

Bohermeen 5km: 17:45
Boyne 5km: 17:35

Plenty learned from both races, now into a block of training before the next race.

If anyone is interested in one to one personal training or strength and conditioning, please message this page or phone 087 3673381.

Plyometrics provides greater benefits to endurance runners:

•Research by Ramírez-Campillo et al. 2014, highlighted that 6 weeks of plyometrics totaling 60 mins per week led to improvements in running economy and 2.4km time trial performance.

• Some exercises recommend for endurance runners include broad jumps, lateral skips and Bounding.

Hi, my name is Oisin Hughes; I am a master's student at SETU Carlow. As part of my thesis, I am undertaking research into the influence of training behaviours on the prevalence of running-related injuries within the running community in Ireland.
It would be greatly appreciated if people could take 10 minutes to complete the survey attached in the link below:

https://docs.google.com/forms/d/e/1FAIpQLSeuaW3efCeXk9uc1FAX80gJ45tNogDk_DBGSIUPxGURkTynSw/viewform?usp=sf_link

Micro Dosing strength training 💪
Great way to maintain the same improvements in performance, by spreading out your training routine, over 3-4 smaller sessions rather than 2 big sessions.

Great to be helping the Geraldines GFC under 11s and under 12s on their athletic development training during preseason.

First 5km road race of the year at the Fitzers 5km Dundalk. I finished 10th overall in 17:31, relatively happy with it considering it was my third race in 3 weeks and I also had some ankle trouble during the week. Quicker times to come hopefully.

🏁 Runner Roundup #3 🏁

Name: Oisin Hughes

Profession: Personal trainer/gym instructor/ student

What made you take up running?

I took up running to try to improve my fitness for Soccer, Gaelic football and Hurling when I was a child. I started running initially with Blackrock A.C. around 2009.

Favourite thing about NER?
Everyone in the club looks out for each other, whether at races or at training. Also, the craic and slagging during sessions or easy runs makes running and training that bit more enjoyable.

What have you learned since joining?
Do not be afraid to take on some of the advice given to you about training from runners who are a bit more experienced at running than you may be.

Greatest running achievement?
Running my first sub 17 min 5km in 16:48.

Favourite Running Shoe?
Asics

Favourite event/distance;
Cross Country, either a 6km or 10km.

What does your typical training week look like?
Monday: 30minutes running on the treadmill followed by 30 minutes on the cross trainer. Then some upper body weights followed by some ankle exercises (trying to prevent a reoccurrence of previous injury).
Tuesday: Session which could be any of the following depending on the week and the time of the year: intervals, tempos or hills. Followed by some resistance band work for my glutes later that evening.
Wednesday: Lower body gym session doing a combination of plyometrics and resistance exercises. Then, an easy run followed by some short hills.
Thursday: Easy run followed by some strides and maybe some weights before or after the run, depending on whether I have time or not.
Friday: Session, which could be any of the following depending on the week and the time of the year: intervals, tempos or hills.
Saturday: complete rest if I am working all day. If I am off work, then I might play golf or go for a light cycle.
Sunday: long easy run either on grass or trails.

Go to pre-race meal/routine?
If the race is in the morning, then I probably will get up two and a half hours before to have something to eat, which usually would tend to be a bowl of porridge. Then, in the hours before the race, I usually try and drink plenty of water and do some stretching and foam rolling.
If the race is in the evening, then I usually try and get a dinner beforehand, usually at least 2 hours beforehand. The dinner would usually be chicken, vegetables, and potatoes. Once again, I would usually drink plenty of water along with stretching and foam rolling.

Advice to someone who wants to start?
Try to start off slowly if you are new to running, as throwing yourself into the deep end by either trying to run too fast or too long too soon will only affect your motivation and may lead to you feeling disheartened. The best way to start running if you are new is to do a combination of walking and running, as, over time, you will be surprised how quickly this can develop into running continually for a number of minutes without stopping.

Anything else you would like to share?
If you are unsure about starting running, just go and attend one of the North East Runners Dundalk many training sessions and before long, that one session will become a number of sessions a week, and before long, you will have the running bug, which will lead to improvements in both your mental and physical health. Also, you will get to meet lots of different people and have plenty of craic along the way.

So, what are you waiting for? Come and join one of the best running clubs in Louth.

I just want to take a moment to thank you Oisin Hughes personal trainer, for great sessions you provided to me . Your knowledge and expertise of subject matter has been invaluable in helping me to understand and apply what I’ve learned. Your enthusiasm and positive attitude made training so enjoyable. I so appreciate everything you have done and taught on my way forward . 5 stars 🌟 for personal training . Many thanks . James Malone felda gym user.

Great session this evening with WuXi social group couch to 5km. The session they performed was as follows:
● 5minutes walking for warm.
●1 min and 45 seconds running follow by 2 minutes walking by 8.
● 5 minutes cool down

If anyone is interested in one to one personal training or starting a couch to 5km programme within thier company, please message this page or phone 087 3673381.

Great weekend away in London:
The first day in London I undertook two of UKSCA Strength and Conditioning exams, both exams went well. The next day I explored London and saw Big Ben, Buckingham Palace, Westminster and London Eye.

If anyone is looking for personal training or looking for assistance with their preseason preparation, please message this page or phone 087 3673381.

Best way to finish a year out with a North East Runners A.C Breakfast run.

Wishing everyone a happy and healthy New Year.

If anyone is looking to improve their fitness and health in the year, please message this page or phone 087 3673381.

Drogheda Christmas 🎄 5km, finished it 17:38, happy enough after missing some training due to a quad strain.

If anyone is interested in one to one personal training or online coaching please message this page or phone 087 3673381.

Louth Senior Cross Country 10km, finished 17th overall in a time of 39:02.

First session of a new block of couch to 5km with the WuXi social group.

The Session was as follows:

● 5-6 minutes brisk walk to warm up.

● 1 minute running follow up with 2 minutes walking by 8

● 5-6 minutes of cool down walk.

● 5 minutes of stretches.

Great to graduate 🎓 from another degree, a BA Honours Sport Exercise and Enterprise. Also picked up a nice medal 🏅 as part of the presidents prize.

If anyone is interested in one to one personal training or online coaching please message this page or phone 087 3673381.

Leinster Novice Cross Country 44th overall and part of the North East Runners team who finished 7th overall. Happy enough with the performance, need to work on a few things before the next Cross Country race.

Louth Intermediate Cross Country. Tough race, a lot better performance than last weeks Novice Cross Country. Finished 6th Overall and was part of the 1st men's team.

If anyone is interested in circuit training or personal training please message this page or phone 087 3673381.

Todays training session under time constraints:

● Today I had a bit of a gap between lectures which I was hoping to do some gym training and get something to eat. I managed to complete what I had planned.

● So if you find yourself being under time constraints for your exercise or find that you lack time to complete exercise, try and come up with simple ways to get around the barrier of a lack of time.

● Possible options to getting around a lack of time could be going for a walk around the GAA pitch when your children may be training or parking further away from your work and then walking to work.

■ If anyone is interested in beginners Circuit Training then please message this page or phone 087 3673381.

Great session today on Carlow track, after a day of lectures as part of my Strength and Conditioning Masters.

If anyone is interested in beginners Circuit Training, please message this page or phone 087 3673381.

Deadlift:
● Great exercise for developing strong legs in particular your hamstrings, glutes and quads.

● This exercises is also a great exercise to increase the weight you lift without to much trouble.

● Whatever type of fitness training you enjoy, it is important that you continually try to push yourself if you wish to continue seeing improvements in your fitness.

If anyone is interested in taking part in the Beginner Circuit Training classes starting on the 3rd of October, please message this page or phone 087 3673381.

Circuit Training

*At Blackrock Community Centre starting on Tuesday 10th of October at 5:30pm.
*Get moving forward this Autumn.
*Led by a fully qualified instructor.

* Benefits of resistance training:
•Improved bone strength.
• Assist with weight loss.
• Assist with toning up.
• Improved mental and physical health.

*Circuit classes once a week for 6 weeks
*In week 7 a one to one personal training session in Felda gym.
*Limited numbers
*For more information please contact Oisin on 0873673381

Friends of St Olivers 5km, chip time 17:41, finished 3rd place overall. Next up the Louth Novice Cross Country.

If anyone is interested in one to one personal training or online coaching please message this page or phone 087 3673381.

🏃

Dromiskin 5km road race 17:15, 13th place overall and part of the 1st men's team with North East Runners. Happy with the performance, good to see some rewards from training.

If anyone is interested in one to one personal training or online coaching please message this page or phone 087 3673381.

Great weekend away in London at the UKSCA workshop on planning and effective programmes. Learned lots on the role of a Strength and Conditioning coach across a variety of sports in planning an effective programme using periodization.

If anyone is interested in personal training or online coaching please message this page or phone 087 3673381.

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