Author: jcfitness

As the temperatures drop and the days get shorter, many runners slow down their training. But here’s the truth — winter is one of the best times of the year to build strength, improve speed, and refine running form. With the right approach (and the right coach), you can set yourself up for your fastest season yet.

🥶 1. Layer Up Smartly

Staying warm doesn’t mean overheating. The key to winter running is layering:

• Start with a moisture-wicking base layer to keep sweat off your skin.

• Add a light, breathable mid-layer for warmth.

• Finish with a windproof or waterproof outer shell for protection.

Don’t forget gloves, a beanie, and reflective gear — safety and visibility are vital during darker months.

💪 2. Focus on Strength and Speed Development

Winter is the ideal season to focus on speed mechanics and strength work. Without the pressure of upcoming races, runners can:

• Build power through plyometrics and resistance training

• Improve stride efficiency with sprint drills and mobility work

• Develop better running posture and control

This foundation helps you explode into the spring season faster, stronger, and more resilient.

🧠 3. Structure Your Training — Don’t Just “Get the Miles In”

Unplanned winter runs often lead to plateaus. Instead, follow a structured training plan designed for your goals. Tracking your progress helps you train smarter and avoid burnout.

To make this easier, download our free Weekly Speed Development Tracker at www.speeddevelopmenttraining.com. It’s perfect for logging your runs, sprint sessions, and gym work — keeping your progress visible and consistent.

🧊 4. Recover Like a Pro

Cold weather can increase stiffness and muscle tightness. Prioritise:

• A proper warm-up with dynamic drills

• Cooldowns and stretching

• Adequate hydration and protein intake for muscle repair

Remember — recovery is just as important as the workout itself.

🏃‍♂️ 5. Train Smarter with 1:1 Coaching

Winter is the perfect time to book a few personalised coaching sessions with Jason Cafferkey, Ireland’s speed development specialist.
With expert guidance on:

• Running form and sprint technique

• Winter training structure

• Strength and conditioning for speed

• Weekly progress tracking

You’ll gain the tools and confidence to stay consistent through winter and enter spring in peak condition.

Get Started Today

Don’t let winter slow you down — use it to your advantage.
✅ Book your 1:1 running session with Jason Cafferkey and take your performance to the next level.

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If you want to run faster, longer, and with better technique, tracking your running sessions is non-negotiable. Whether you are preparing for your first 5km, pushing for a sub-20 5km, or training for 100m and 200m sprints, tracking your sessions helps you identify what’s working, what needs adjusting, and keeps you motivated as you see progress.

Why You Should Track Your Running Sessions

1️⃣ Measure Progress Accurately
You can’t improve what you don’t measure. By recording your distance, pace, rest times, and splits, you will see trends in your performance and identify areas to improve.

2️⃣ Monitor Recovery and Workload
Tracking helps prevent overtraining and burnout by ensuring your training load is balanced with your recovery days, which is essential for speed development.

3️⃣ Identify Patterns and Wins
You can spot which days you perform best, which drills improve your top speed, and how your body responds to different training loads, allowing you to adjust your program for maximum results.

4️⃣ Stay Motivated
Seeing your distances increase or your sprint times drop is incredibly rewarding, helping you stay focused and consistent.

What Should You Track?

At a minimum, every runner and sprinter should track:

✅ Distance Covered
✅ Time Taken
✅ Pace or Speed
✅ Rest Times Between Repeats
✅ How You Felt (energy, soreness, motivation)

For sprinters, also track rep counts, distances per rep, and rest intervals during speed and plyometric sessions.

Make Tracking Easy with Our Free Weekly Running Tracker

To help you stay organised and motivated, download our FREE Weekly Speed Development Tracker at www.speedrevive.com. It’s designed for sprinters and runners to record plyometrics, drills, gym sessions, and running distances, helping you build structure and accountability into your training.

Ready to Level Up Your Running?

If you’re serious about improving your speed, efficiency, and confidence on the track or roads, it’s time to train smarter, not harder. Jason Cafferkey, Ireland’s speed development specialist, offers 1:1 running sessions and coaching to help you unlock your potential.

✅ Book your first running session with Jason to master your technique and train with a structured, proven plan.
✅ Download your free tracker today at www.speedrevive.com and start tracking your sessions to see real, measurable progress.

Your speed, your goals, your time to shine. Let’s get to work!

Running doesn’t have to mean boring laps or uninspired routes. In Ireland, we’re lucky to have some of the most scenic training grounds in the world, right next to beaches, GAA pitches, forests, and even castles.

If you want to improve your fitness, prepare for a race, or just get moving again before summer, why not choose locations that motivate you to keep going?

Here are 10 of the best running tracks and scenic training spots around Ireland, plus two fantastic options in Galway, that prove running can be as enjoyable as it is effective.

🏃‍♂️ 1. Westside Running Track, Galway

A well-kept 400m synthetic track, perfect for sprinters, middle-distance runners, or anyone starting their 5K journey. Close to Westside Park and not far from the coast, it’s ideal for warm-ups or longer road loops nearby.

🌳 2. Barna Woods Trail, Galway

This forested area near Silverstrand Beach offers shaded, natural trails for relaxed runs or intervals. Perfect for families, enjoy a post-run walk with the kids or cool down at the beach.

🏖️ 3. Sandymount Strand, Dublin

Flat and open with a sea breeze, Sandymount offers peaceful runs along the water. Close to local GAA pitches and great for barefoot strides on hard-packed sand.

🏰 4. Phoenix Park Track, Dublin

Within Europe’s largest city park, the running track offers a base for sessions surrounded by nature, deer, and historical buildings. Great for post-run walks and picnics.

🏟️ 5. Páirc Uí Chaoimh Boardwalk, Cork

Next to Cork GAA stadium, this riverside boardwalk offers urban scenery with fresh air. Combine track work with longer tempo runs along the River Lee.

🌲 6. Donadea Forest Park, Kildare

This 5K loop in the forest is great for quiet runs, surrounded by trees, lakes, and castle ruins. Ideal for weekend runs and family outings.

🏖️ 7. Inch Beach, Kerry

Hard, flat sand and dramatic coastal scenery make this one of Ireland’s best beach runs. Mix sprints and long runs while soaking in the views.

🏃‍♀️ 8. St. Anne’s Park Track, Dublin

Located near the coast, this park features a dedicated running loop, open fields, and a GAA pitch nearby. Perfect for intervals or easy miles with beautiful surroundings.

🏞️ 9. Lough Key Forest Park Track, Roscommon

Run through woodlands, past lakes and Castle Island. A calm, scenic track area is available near the car park, and you can combine your session with longer trail loops.

🏖️ 10. Portmarnock Beach & Coastal Walk, Dublin

Not a formal track, but a favourite for runners. Hard sand, sea air, and nearby green spaces make it perfect for varied sessions and casual family strolls after your run.

Running That Feels Like a Mini Escape

The best training environments are the ones you look forward to. Running near beaches, GAA fields, or in forests keeps you motivated, reduces stress, and reminds you that fitness is about more than just numbers, it’s about living well. So why not combine your session with a scenic spot? Bring the kids, meet a friend for coffee after, or enjoy a quiet walk post-run.

In addition to forests and seaside locations, Ireland offers a wide range of alternative running environments that are perfect for all types of training, from structured track workouts to casual jogs. Here are other great types of running tracks and environments

🏟️ Athletics Tracks (Synthetic/ Standardised Running Tracks)

Ideal for structured training, intervals, sprints, and speed development.

Examples:

• TUS Athlone Regional Sports Centre, Westmeath – One of the best indoor tracks in the country.

• Morton Stadium, Santry (Dublin) – Ireland’s national athletics stadium, perfect for elite and club runners.

• Waterford Regional Sports Centre, Waterford – 400m track with public access and coaching facilities.

• UCD Athletics Track, Dublin – Popular among students and Dublin-based runners.

🏞️ Urban Greenways & Park Loops

Paved, flat surfaces with minimal traffic, perfect for beginners and long-distance runners.

Examples:

• Royal Canal Greenway (Meath to Longford) – Over 130km of a flat path suitable for tempo runs or long runs.

• Waterford Greenway – A 46km off-road trail with bridges and tunnels; popular for steady-state runs and endurance training.

• Clontarf to Howth Coastal Greenway, Dublin – A flat, scenic route great for intervals, steady runs, or weekend jogs.

🏫 College & School Tracks (Publicly Accessible)

Some local schools and universities offer public access to their tracks at certain times.

Examples:

• NUI Galway Track – Ideal for structured sessions if you’re in Galway.

• UL Arena Track, Limerick – Home to many elite runners and very well-maintained.

🏘️ Local GAA Pitches with Marked Loops

Great for softer grass running, agility drills, and practicing match fitness for Gaelic sports players.

Examples:
Most GAA clubs around Ireland have loops marked around pitches. Notable ones include:

• Pearse Stadium, Galway (access during non-match hours)

• Parnell Park, Dublin (with nearby running routes)

🏙️ Urban Parks with Flat Tarmac Paths

These provide an easy-entry point for casual runners or beginners looking to start a couch-to-5K.

Examples:

• People’s Park, Limerick

• Fitzgerald’s Park, Cork

• Eyre Square, Galway (great for warm-ups or laps)

Ready to Train Smarter, Not Just Harder?

Whether you’re preparing for a 5K, working on your speed for the GAA pitch, or aiming to run your first 10K, having the right training plan and support makes all the difference.

💪 Jason Cafferkey is Ireland’s expert in speed development and running coaching, helping runners of all levels build pace, endurance, and confidence, while keeping it enjoyable.

Book Your FREE 15-Minute Coaching Call Today and Explore our Programs

✅ Personalised coaching
✅ Track or trail plans for all levels
✅ Online or in-person support
✅ Sprint and endurance training
✅ Motivation and guidance that works

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If you train hard in the gym or on the track—especially for explosive events like the 100m and 200m sprint—you need more than just effort and dedication. You need the right nutrition to power your performance and recovery.

Two nutrients matter most for sprint athletes: carbohydrates and protein.

Whether you’re chasing a new PB or trying to build sprinting strength and speed, here’s why these macronutrients are your best friends.

Why Carbohydrates Matter for Sprinters

Carbs are your body’s primary energy source. During short, intense bursts of movement (like sprints or powerlifting), your muscles rely on glycogen—a form of stored carbohydrate—to perform at maximum capacity.

Without enough carbs, you’ll feel sluggish, your speed will drop, and recovery will slow down.

Why Protein is Essential for Speed & Strength

Protein repairs and rebuilds the muscle fibres damaged during training. Sprinting puts intense strain on your legs, glutes, and core. To get faster and stronger, you need consistent protein intake to stimulate muscle growth and recovery.

Without it, progress stalls—and injury risk increases.

🥇 Top 5 Carbohydrate Sources for Active Athletes

1. Oats – Slow-digesting and packed with energy

2. Brown rice – Great post-training carb to replenish glycogen

3. Bananas – Portable and perfect pre- or post-run

4. Sweet potatoes – High in fibre and rich in vitamins

5. Whole grain bread – Excellent for quick and balanced meals

🏆 Top 5 Protein Sources for Sprint Athletes

1. Chicken breast – Lean, versatile, and high in protein

2. Eggs – Perfect mix of protein and healthy fats

3. Greek yogurt – High protein and easy to digest

4. Tuna – Great for quick lunches or snacks

5. Protein powder (whey or plant-based) – Ideal post-gym option

Easy Sprint-Boosting Meal Ideas

Breakfast: Power Oats Bowl

• 1/2 cup oats

• 1 scoop whey protein (vanilla or chocolate)

• 1 banana sliced

• 1 tbsp peanut butter

• Sprinkle of cinnamon

👉 Perfect balance of carbs and protein to fuel your morning run or gym session.

Lunch: Chicken & Sweet Potato Fuel Bowl

• Grilled chicken breast (150g)

• 1 medium sweet potato, roasted

• Handful of mixed greens

• Cherry tomatoes & cucumber

• Olive oil & lemon dressing

👉 Ideal for recovery and keeping energy levels high all afternoon.

Bottom Line: Sprinting Requires Smart Nutrition

If you want to sprint faster, lift heavier, and recover better, nutrition can’t be an afterthought. Make carbs your energy foundation and protein your recovery partner—and your performance will soar.

Work with Jason Cafferkey for Elite-Level Nutrition & Sprint Coaching

At JC Fitness, we don’t just coach speed, we coach performance!

Jason Cafferkey is Ireland’s leading sprint and speed development coach, offering customised coaching for athletes training on the track and in the gym. Every client receives support not only in training—but also in nutrition planning, tailored to sprinting and strength goals.

Want help building your sprint nutrition plan? Book your FREE consultation with Jason now. Let’s fuel your body and maximise your performance.

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When it comes to running the 100m and 200m sprints, raw talent isn’t enough. What separates elite sprinters from everyone else is precision—precision in training, nutrition, recovery, and especially understanding the muscle fibres that drive speed.

That’s why working with a competent and experienced personal trainer who understands the science of muscle fibre types is crucial for success on the track.

🧬 Fast-Twitch vs. Slow-Twitch: Why It Matters

Your muscles are made up of different fibre types:

• Type I (slow-twitch): Built for endurance, low-force, and long-duration efforts.

• Type IIa and IIx (fast-twitch): These are the power fibres responsible for explosive speed, quick bursts, and short-distance sprinting.

For 100m and 200m sprint training, the goal is simple: develop and maximise fast-twitch fibre recruitment while avoiding training that slows you down (like excessive long-distance running or endurance-based workouts).

🎯 Why You Need the Right Coach

A personal trainer with sprint-specific experience understands how to:

• Program workouts that activate and strengthen fast-twitch muscle fibres

• Balance plyometrics, strength training, and acceleration drills effectively

• Avoid overtraining or using routines that favour endurance development

• Design periodised training cycles focused on power, speed, and peak output

• Implement recovery strategies that support muscle repair and fibre regeneration

Without this knowledge, athletes risk wasting time on ineffective workouts or, worse, developing training adaptations that hinder sprint performance.

🧠 Training Smart = Sprinting Fast

Training for the 100m and 200m sprints isn’t about “just running fast.” It’s about targeting the neuromuscular system, enhancing the rate of force development, and executing high-quality, high-intensity work with precision.

This type of training demands a coach who understands the physiology behind the performance.

Train with Jason Cafferkey – Speed Coach & Muscle Fibre Specialist

Jason Cafferkey is one of Ireland’s most trusted names in speed development. As a certified personal trainer and sprint coach, Jason builds tailored programs that focus on:

✅ Fast-twitch muscle fibre development
✅ Strength and power training for sprinters
✅ Sprint mechanics and explosive drills
✅ Sprint-specific recovery and regeneration

Whether you’re an athlete chasing a PB in the 100m or 200m, or a sports player looking to get faster off the mark—Jason will help you tap into your true speed potential.

🎯 Book Your Free 15-Minute Sprint Consultation

Ready to sprint faster with science on your side? Book your FREE consultation and explore our running coaching packages.

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When it comes to explosive short-distance running, speed isn’t the only factor that matters—fuel and recovery play an equally important role.

Whether you’re a sprinter, GAA player, or track athlete training for quick bursts and high-powered movement, your performance depends on how well you eat, recover, and repeat.

⚡ Why Nutrition Matters for Short-Distance Runners

Explosive running is demanding. You’re asking your muscles to fire quickly, repeatedly, and at maximum intensity. That level of performance depends on how well you fuel your body before, during, and after training.

🔑 Key Nutrition Priorities:

• Carbohydrates
  Your primary energy source. Fast-twitch muscle fibres rely heavily on glycogen, which comes from carbs. Low-carb = low power.

• Protein
  Supports muscle repair and growth. Especially important post-training to rebuild the muscle fibres stressed during sprints, acceleration drills, and plyometrics.

• Hydration
  Even slight dehydration affects reaction time, explosive strength, and mental focus. Water + electrolytes are crucial during intense sessions.

• Micronutrients
  Iron (for oxygen transport), magnesium (muscle function), and vitamin D (bone health) all support peak athletic output.

🛌 The Often-Ignored Power of Recovery

Recovery is where the magic happens. You don’t get faster in training—you get faster when your body recovers from training.

💡 Key Recovery Strategies:

• Sleep
  Aim for 8–9 hours per night. Deep sleep is when muscle tissue repairs and growth hormones spike.

• Post-Workout Nutrition
  Within 30–60 minutes after training, eat a mix of protein and carbs to kickstart muscle repair and glycogen replenishment.

• Active Recovery
  Light movement (like walking, cycling, or mobility work) the day after a sprint session helps flush lactic acid and reduce muscle stiffness.

• Rest Days
  Taking at least 1–2 full rest days a week prevents burnout, lowers injury risk, and improves overall performance.

🧠 Nutrition + Recovery = Sustainable Speed

You can train as hard as you like—but without the right nutrition and recovery plan, you’re leaving results on the track.

Sprinters and explosive athletes need to think long-term. Fuel well, recover better, and you’ll build speed that’s sustainable, repeatable, and competition-ready.

Work with Jason Cafferkey to Unlock Your Peak Performance

Jason Cafferkey is Ireland’s expert in speed development and explosive training—and that includes full support in nutrition and recovery coaching.

Whether you’re a track athlete, GAA player, or just want to run faster and recover smarter, Jason offers:

• 1:1 athlete coaching

• Custom speed and nutrition plans

• Sprint technique analysis

• Full recovery and performance strategies

Ready to Sprint Smarter?

📞 Book your FREE performance consultation now and learn how to fuel, train, and recover like a true speed athlete.

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