IT WILL be 24 years in November since Catherina McKiernan set the Irish women’s marathon record. Here the Olympian and world medallist gives her tips to get you running.

Catherina McKeirnan’s time of two hours and 22 minutes is still a minute and a half faster than any other Irish woman has ever run since.

Now she’s spending her time spreading running joy, advising everyone from beginners to marathoners, sharing her insights and passion so that other people can enjoy that same natural high.

“I love it. Deep down I ran because I loved the feeling of running and the feeling of confidence it gave me. I just happened to be good at it and started to compete but, even if I was never to compete, I would still have run every day because I just love the feeling that it gives me.”

She remains a brilliant advertisement for running, a youthful 52-year-old with a hectic life, running her own coaching business while parenting a teenage boy and a daughter who is half-way through college.

“What I love now is being able to share running with others through my running workshops, dealing with ordinary people who want to feel good in themselves, I love helping them to get that feeling. When you leave an individual or a group class, people are just buzzing.

“Apart from the health benefits it is such a great de-stressor. People go out the door with their minds full of thoughts and, by the time they come back, they’re a different person. I think we all feel that way.”

Here are Catherina’s top tips to plot your way to a happy summer of running.

1. Find Your Tribe

I generally run by myself because that’s what I’ve always done but many people love to run with other people. Having a support squad gives them huge motivation. Committing to running with someone else really helps get you out the door and it’s also a great practical distraction. You can be chatting away and the miles pass by easily.

2. Find your time.

We really don’t get any extreme weather in this country which means we can run all year round and at any time of the day. But summertime, with the longer days and better weather, gives us all a bit of a lift. Only last week I was thinking what do we do in the winter when it’s dark at four or half-four? Now we’ve great long evenings so you can go out after work or even later, which is great for our busy lives.

3. Find your space

If you’re lucky enough to live near a park or pitches, train on grass because it’s so gentle on your joints. I also really love running in forests because there’s usually a trail or two to follow. I get an extra pep in my step running in forests, I think it’s the energy you get from the trees and, if it’s a hot day, they also provide shelter. Beaches are also great uplifting places to train, and you can combine that, as I’ve just started doing, with a quick dip in the sea afterwards, which leaves you feeling even more exhilarated.

4. Follow a plan. The ‘Conversation Rule’ will help.

There are three types of runs – easy runs, tempo runs, and interval runs. The ‘Conversation Rule’ is a great way to stick to the correct pace for each.

An easy run is at conversation pace. You should be able to talk to your companion and feel you didn’t give it much by the end of the run. Tempo or threshold running is a pace where you’re able to answer ‘yes’ or ‘no’ or just say a few words, that pace should only be held for shorter periods of time eight-12 minutes with easy jogging in between. Interval training is speed training, this is shorter distances of two-four minutes of running but at a fast pace and you definitely won't be able to talk.

5.Listen to your body

When the running bug bites, we can all tend to want to increase the mileage and push ourselves all the time. If you’re feeling tired, you’re de-training which means you’re not getting the benefits. Running is meant to be enjoyed, not endured, the joy is in the journey. No plan is cast in stone. So just be sensible. If you find a session particularly difficult just cut back, do what is comfortable that day or perhaps take some time off and then return fresh to your training.

6. Don’t skip the warm-up

On warmer days you might feel less in need of a proper warm-up, but it is important to do one anyway. By starting with an easy jog, it increases your heart rate gradually followed by some stretching to ensure your joints are efficiently mobilised. So, keep to your warm-up routine even on hotter days as it helps to prevent injury.

7. Sign-up for races to help focus your training.

To keep you motivated to train during the summer month sign-up to a race. Entry for the Irish Life Dublin Race Series is open on IrishLifeDublinMarathon.ie. There are a variety of distances available and there are bundle offers in place for the four races in the series: 5 Mile in Tallaght (19th June), Fingal 10km (17th July), Frank Duffy 10-Mile (20th August) and the Half Marathon (17th September).

Catherina McKiernan launched the Irish Life Dublin Marathon and Race Series, Runners’ Support Squad. This initiative will provide expert advice to runners to help them to harness the power of support to achieve their goals including coaching guidance and training plans from Catherina.

Visit irishlifedublinmarathon.ie

CATHERINA’S TOP TIPS FOR JOINT CARE

>>Consider your fuel I believe in a simple, natural diet but I supplement it now with glucosamine (a natural component of cartilage) to maintain good joint health, which deteriorates with age. There are also some natural foods which are known to have anti-inflammatory properties that can be beneficial for joints like berries and foods rich in omega-3 fatty acids such as mackerel, salmon as well as walnuts, flax seed which you can add to your porridge in the morning.

>>Running surface As much as possible, get off the roads. Ideally, at least once a week train on grass or forest trails this is kinder to your joints. Too much running on one surface can lead to repetitive strain injuries so where possible vary between road/grass/trail/path/ treadmill.

>>Good Running Form Maintaining proper running form is so important. If you run in a way that causes you pain, you won't be able to keep running very long. Focusing on form and technique can help you stay injury-free. So, remember to run tall, land on the midfoot and to stay relaxed when running.

>>Cross Train Give yourself regular breaks from running and mix it up with swimming and cycling. This insures a little less impact on the joints