Delgany Running & Fitness Club

Running Mondays & Wednesdays at 7.00pm and Thursdays at 7.50pm
at the Shoreline Gym Carpark Greystones.

All levels welcome at any time,
and it's FREE!

Watch out for details to come of the 2014 G10K run this summer!

For beginners, we are following The Irish Times running programme

sign up at   Irish Times

Congratulations to all of those who have recently successfully completed the target of 5k in less than 8 weeks with this programme.

Keep up the good work!



The G10K will start and finish at the harbour. Theroute will go from the harbour and south beach area of Greystones before turning up towards Charlesland.

At the Kilcoole roundabout the route will turn north towards Kilincarrig but will veer right towards Delgany at the bottom of the Mill Road. The route will turn up by Delgany Woods which will bring runners in behind Kindlestown and Applewood Heights before coming to the Blacklion area.

The route will then descend down the Rathdown Road before turning right onto Church Road. As the route turns left onto La Touche Place it will finish on a straight on Trafalger Road towards the Harbour.

Greystones 5 Km Route

View Tuesday 5km in a larger map

Greystones 7 Km Route

View Thursday 7Km in a larger map

Shin Splints

What are the signs and symptoms of shin splints?

A symptom is something the patient feels and describes, such as pain, dizziness, fatigue, or anxiety, while a sign is noticeable by everybody, including the doctor or nurse, such as a rash, swelling or discoloration.

The patient has a dull, aching pain in the front part of the lower leg. For some, the pain and discomfort emerge only during exercise, while for others it comes after the physical activity is over. Pain can also be there all the time.

The pain can be on either side of the shinbone, or in the muscle itself - this depends on the cause. Signs and symptoms related to shin splints may include:
  • Pain along the inner part of the lower leg
  • Tenderness or soreness along the inner part of the lower leg
  • Moderate swelling in the lower leg
  • Feet may feel numb and weak, because swollen muscles irritate the nerves

How to avoid shin splints

  • Use proper fitting shoes with good support
  • Make sure the insoles are shock-absorbing. If you have flat feet, good insoles are vital
  • Avoid hard surfaces, uneven terrain, or slanted slopes
  • Increase your intensity gradually
  • Make sure you warmed up properly before doing exercise
  • http://www.medicalnewstoday.com/articles/242169.php