Derval O'Rourke: An accessible fitness goal and how to make my Kung Pao Shrimp with noodles

Plus: how to go from couch to 5k run

Kung Pao Shrimp with Noodles

I recently attended a fun run event, the sun was shining and the atmosphere was brilliant. 

What impressed me most was the diverse range of people running with different goals, from a dad pushing 2 small children in a buggy to a grandmother out for a jog to a 12-year-old boy wanting to beat his fastest time. 

This week I’ll try to convince you to run 5 kilometers. 

Who should consider running 5 kilometres?

Running 5 kilometres is a really good fitness goal. 

Whether you are new to running or want to get going again after an injury, this is a really great place to start. 

It is a distance that is considered accessible for most people (you may need to consult your doctor before starting training for this if you have concerns.) 

The couch-to-5-kilometre plan was developed in the 1990s by American Josh Clark: he started running as a beginner and then created the programme to help his mother begin running.

Clark put the programme online in 1996 and the 5 kilometres has been a big fitness goal for millions of people since.

How long does it take to train for 5 kilometres?

This depends on your fitness level and your goal. If you are at beginner level with minimal fitness then you need to consider somewhere between 8 to 12 weeks. 

A good test is to check if you can jog for 60 seconds, if you can then you are most likely going to progress well through an 8-week programme, if not you need to start at 20-second jogs and build this up to 60 seconds. 

The reason this is relevant is that most programmes will start with jogging for 60 seconds followed by walking recovery time. 

The time commitment for most 5-kilometre training programmes is about 3 days per week of running, ideally, you will be keeping active on the other days.

If you exercise regularly then you may progress quicker to a 5k. You will already have an aerobic base to work with and the main factor will be how you adapt to the impact of running.

Pic: iStock

Should I enter a race?

The running community is an incredibly supportive group of people and most races are relaxed, fun events. 

Accountability is key to reaching goals, if you have this in the back of your mind you are far more likely to stick to your training plan. 

Make an experience of the race day, pick a location that you really want to visit and try to convince some friends to go with you.

Do I need special gear and shoes to run 5 kilometres?

The good news is that running is a pretty low-maintenance sport. 

The most important piece of gear is your running shoes. 

You will want to use a pair that suits your feet and helps you avoid injury. 

Considerations like whether you want a more cushioned shoe or a lighter shoe are relevant, also consider what surface you are going to spend most of your time running on. 

If possible, pop to a shop that specializes in running shoes and get some advice!

What else do I need to know?

A few quick but relevant points! Increase your training gradually, find a buddy to run with or join a running group/club and lastly there are loads of free brilliant running programmes online that will help guide you through 5 kilometres.

Kung Pao Shrimp with Noodles

recipe by:Derval O'Rourke

The classic noodle stir-fry with a fishy twist

Preparation Time

 15 mins

Cooking Time

 15 mins

Total Time

 30 mins

Course

 Main

Ingredients

• 2 tbsp sweet chilli sauce

• Prawns or Chicken work well

• 2 tbsp olive oil

• 3 sweet peppers, roughly chopped

• 2 carrots, finely chopped

• 150g broccoli, cut into florets

• 1 bunch of spring onions, roughly chopped

• 1 tbsp fresh ginger, grated

• 2 garlic cloves, crushed

• 1 packet straight to wok noodles

• For the sauce:

• 2 tbsp sweet chilli sauce

• 2 tbsp dark soy sauce

• 1 tbsp corn flour

• 200ml chicken stock

Method

1. In a small bowl, add 2 tbsp sweet chilli sauce to the chicken pieces or prawns. In a large frying pan heat 1 tbsp of the oil then add the chicken or prawns, fry over a high heat until cooked through. Transfer to a plate.

2. To make the sauce, add the sweet chilli sauce, soy sauce, and corn flour and stir until smooth. Blend in the stock and season well.

3. Heat the remaining oil in a frying. Add the vegetables and stir fry for 3-4 minutes. Add the ginger, garlic and spring onions and stir fry for 3-4 minutes until just cooked. Add the noodles and cook for 2-3 minutes.

4. Add the chicken or prawns, sauce and toss together for 2 minutes.