Hiking tips

Derval O’Rourke: Expert advice for beginner runners

This is the time of year when running or walking is most enjoyable. I’ve talked to many people who run and the same topics keep coming up, so this week I’m going to share the main topics.

When I started organizing a 6 week running challenge, I asked Andrew Moore from Fitness Goose to help me out.

I was aware that as a professional racer my approach was perhaps a bit too specific and I wanted to make sure the race was doable.

Andrew has coached hundreds of people and shared his best tips with me.

Here are Andrew’s tips for doing it right:

· You should still be able to speak, out loud, while running, at least a few words. If you can’t, you’re going too hard.

· Try running on a softer surface (like short grass) to protect joints that may not be used to the impact.

· Run in a decent running shoe. You’re probably not ready to try sock shoes, barefoot running…unless you walk barefoot most of the week.

· Do not run in flat sneakers.

· If you try a training plan, don’t worry about day 1 if it goes wrong – be happy and confident in your effort and know you can repeat day 1 again.

For many reasons you might not want to try running and if all you want to do is increase your movement, I’ve got you covered! Focus on increasing your pitch range.

How do I follow my steps?

There are so many technologies out there to help you track your steps! Most phones have a built-in step tracking system or you can check out the wide range of step tracking apps available for download on your phone.

Another alternative and a big favorite among people I talk to are smartwatches. These are great options as they can be worn anytime, allowing for an even more accurate step count reading. I carry a garmin forerunner 45S, bought it from the edge sports store cork and they were brilliant with advice.

How do I reach my number of steps?

A great way to increase your step count is to get outside and walk.

• Instead of taking the car or the bus, why not walk to your destination? Consider how long it will take you

• During your lunch break, you can take a walk to get some fresh air.

• Maybe wake up 20 minutes earlier so you have time to go outside.

• Ask a friend or family member to be a walking buddy to help boost motivation.

If you find that you haven’t taken as many steps during the week as you would have liked, you can take an extra-long walk/run on the weekend!

Wellness tip: Write it down – try writing down what your goals are over the next two weeks. Then read them aloud every day. Ask yourself what you can do today to take a small step towards your goals. Writing down what you want to achieve will help you achieve your goals in a meaningful way.

Exercise advice: If you want to try running, put Andrew’s great running tips into practice this week and if walking is your thing, why not try increasing your steps by 100 more each day.

breakfast burrito

recipe from:Derval O’Rourke

This breakfast burrito is one of my favorite brunch recipes

Preparation time

5 minutes


  1. Preheat grill to medium heat. Heat the olive oil in a medium skillet over medium heat.

  2. Add the onion and garlic and cook for 5 minutes, until softened.

  3. Stir in the beans, reduce the heat and simmer while you scramble the eggs.

  4. Melt the butter in a non-stick pan and pour in the eggs. Cook over low heat for 3-4 minutes, stirring frequently, until the eggs are scrambled but still nice and fluffy.

  5. Remove from fire. Spoon half of the bean mixture down the center of each tortilla. Follow with equal amounts of scrambled eggs, salsa and cheddar.

  6. Fold the sides of the wraps over the filling, then roll the wraps up from the bottom to completely enclose the filling. Place the wraps face down on a baking sheet.

  7. Place under the broiler and cook, 2-3 minutes, until lightly toasted.