By Sean Moriarty
A group of local hill runners, inspired by world record holder South African Gerda Steyn, raised over €800 for the Kerry Hospice Foundation in the Gap of Dunloe last Sunday.
Steyn is the fastest woman to complete Comrades Marathon in her native South Africa.
The 98 kilometre event, run annually in the KwaZulu-Natal province of South Africa, is the world's biggest and oldest ultra-marathon race.
In 2019 she won the Comrades Marathon in a record time of 5 hours, 58 minutes and 53 seconds, becoming the first woman to complete the run in under six hours.
Beaufort man Diarmuid O’Malley is a veteran of over 30 marathons and ultra-marathons, including the 2013 Comrades Race, and he was one of the organisers of Sunday’s event that catered for all abilities. He is planning to return to the famed South African event as soon as travel restrictions allow.
“A week after her 2019 Comrades success, I had the pleasure to show Gerda Steyn the Gap of Dunloe route and her exact comment to me was "you have no excuse not to run Comrades again with a training route like this on your doorstep",” he told the Killarney Advertiser.
O’Malley’s plans were disrupted due to pandemic related restrictions and the 2021 Comrades event was contested online. He decided to use the route he had shown to Steyn for this year’s Comrades Virtual event and roped in 35 other local hill running enthusiasts to help him out.
"I competed in Comrades in 2013 which is the year of the famous 'bird wind' edition with the highest percentage of dropouts from the warm temperatures, it was a bit like that last Sunday. I had planned to do it last year, it then got moved to this year and now moved to 2022, so fingers crossed," he added.
“35 runners and walkers gathered at the Gap of Dunloe to cover 10km, 21km and 45km routes over the hills of one of Ireland's most iconic roads to Lord Brandon's Cottage. The 45km route covered two loops and the 21km was one loop. In the true spirit of Comrades, all participants managed to successfully get to the finish line in the hottest recorded day of the year in Ireland."
Between them they raised €800 for the Kerry Hospice Foundation, helped by local women Denise Smith and Siobhan Falvey who were on the organising team, as well as members of the hospice staff.
“It was great to get out running and not chasing a time, just catching up with running friends again and all for a fantastic worthy cause,” Diarmuid added.
How to boost your immune system with nutrition
By Tara Tangney from Activate Fitness The immune system is precisely that — a system. To function well, it requires stability. While there is no magic bullet for increasing immunity, […]
By Tara Tangney from Activate Fitness
The immune system is precisely that — a system. To function well, it requires stability.
While there is no magic bullet for increasing immunity, there are ways to keep your immune system strong so that you are better prepared to fight off infections and heal quickly.
As long as your immune system is running smoothly, you don’t notice that it’s there, but if it stops working properly – because it’s weak or can’t fight particularly aggressive germs – you get ill.
Without an immune system, we would have no way to fight harmful things that enter our body from the outside or harmful changes that occur inside our body. Here are five ways to ensure you support a good immune system coming into the wintery months:
1. Eat More Vegetables
While all vegetables have health benefits, some pack a more powerful immune-boosting punch than others. Broccoli, cauliflower, cabbage, brussels sprouts, kale, and other cruciferous vegetables are rich in fibre, phytochemicals, vitamins, and minerals. Vegetables such as sweet potatoes, carrots, spinach and tomatoes are rich in beta-carotene (vitamin A), which helps regulate the immune system and protect against infections.
2. Eat Balanced Meals
Include all macronutrients in your meals. Protein is particularly important for healing and recovery. Protein sources include leaner sources of meat, chicken, turkey, fish, eggs, milk, beans, soy, nuts and seeds. These foods are also good sources of zinc, a mineral that promotes healthy immune function and aids in wound healing. Healthy fats are also essential to support our immune health. Try to include a variety of monounsaturated and polyunsaturated fats in your daily diet. These are found in avocados, fatty fish, olive oil, nuts, and seeds. These foods provide good fats but are also rich in phytonutrients and fat-soluble vitamins. For example, a small handful of nuts such as almonds is a great source of vitamin E. Wild-caught salmon is one of the only foods naturally rich in vitamin D. Fatty fish are also rich in essential fats called omega-3s, which are known for their multiple health benefits.
3. Regular Exercise
Exercise is one of the main aspects that support a healthy lifestyle. Regular exercise promotes cardiovascular health, lowers blood pressure, helps control body weight, and offers protection against a variety of diseases. And just like a healthy diet, exercise can contribute to a healthy immune system, improves blood circulation allowing immune system cells to move through the body more freely and do their job more effectively.
4. Good Quality Sleep
Getting enough sleep has many health benefits. The lack of sleep puts your body into ‘fight or flight’ mode, releasing adrenaline and increased stress hormones into the body. Research shows that in general, adults need at least seven hours of sleep for optimal health and well-being. As we sleep our immune system works to heal and repair the body. A few tips for getting a good night’s sleep include avoiding caffeine in the evenings, turning off your screens (TV, laptop, phones, etc.) well before bedtime and sleeping in a cool, dark room.
5. Manage Your Stress
You may not often think about how stress affects your ability to fight off infection, but your state of mind can have a significant impact on your health. When you are experiencing more stress, your immunity is compromised, which puts you at a higher risk of getting sick. Managing stress may help you fight germs and infections. Stress management techniques include breath work, meditation, yoga, moderate exercise, walking etc. Having a support system of close friends and family can also help us feel connected and stay strong throughout stressful times.
Although there is no magical potion for immunity, you can take these five steps to boost your immune system which is very important as we enter the colder and darker mornings of winter. Don’t underestimate your lifestyle’s impact on your ability to help keep your immune system strong. Good nutrition, quality sleep, and managing stress can all have a significant impact on your health. If you need help with your nutrition, send us an email at firstname.lastname@example.org and we will be happy to help you!
Ireland’s newest and toughest cycle will be a thrilling challenge
Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist. Already attracting attention within cycling communities around the country, Velo Kenmare […]
Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist.
Already attracting attention within cycling communities around the country, Velo Kenmare will tackle some of Kerry’s toughest climbs and highest mountain passes.
Taking place on October 22, Velo Kenmare is an 135km timed loop route starting and finishing in Kenmare. The total climbing distance is 1,650m, and organisers hope to appeal to serious cyclists who are looking for a new and thrilling challenge.
No stranger to cycling events, Velo Kenmare is being managed by Elite Events Management, who also successfully deliver iconic cycling events Wicklow 200, Ride Dingle and the Ring of Beara Cycle.
Cyclists are encouraged to register for Velo Kenmare on the Velo Cycle Ireland website www.velocycleireland.ie but places are limited for the enjoyment and safety of all participants, and anyone interested is urged to sign up soon as places are filling up.
The tough enough mountain climbs are over Molls Gap, Ballaghbeama Pass, Ballaghasheen and Coomakista. The route will take in breathtaking scenery Kenmare is famous for, and incorporating some of the most stunning parts of the Wild Atlantic Way and Ring of Kerry. It is hoped visitors to the cycle event will be encouraged to stay for a few days, and will all be given €20 vouchers or ‘Velo Dollars’ to spend in local shops which will be redeemable against goods and services in Kenmare.
Riders will be allotted a time slot to allow for a staggered start, taking them along a fully marshalled route, with medical cover, bike mechanic support, and hot food and entertainment at the finish in Kenmare.
Making its mark, Velo Kenmare participant race packs will come inside a yellow Velo Kenmare water bottle and finishers’ medals are in the shape of a yellow cow bell. Prizes will be awarded for the quickest top three male and top three female finishers, and fastest male and female will be awarded the title of King and Queen of the Kerry Mountains.
Experienced cyclists are encouraged to take on this exciting new challenge, testing themselves and their clubmates for the fastest finish across these four gruelling climbs, through some of the most beautiful landscape in the country for the best welcome back at the finish.
How to boost your immune system with nutrition
By Tara Tangney from Activate Fitness The immune system is precisely that — a system. To function well, it requires...
Ireland’s newest and toughest cycle will be a thrilling challenge
Ireland’s newest cycling event comes to Kenmare this month with an exciting and challenging course for the experienced cyclist. Already...
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