Yes! You’ve done your workout; you’re feeling generous and good about yourself (as you should go you!). But wait! What are you doing AFTER your exercise? And I don’t mean drinks at your local pub!

We spend so much energy on our actual workout routine, and we forget to focus on the recovery after a workout. Did you know your body repairs its tissue and strength about 24 to 48 hours after a workout? Therefore it is crucial to take care of your body before and aid recovery after training.

It’s essential to prep your body before a workout, invest in appropriate workout attire, and always take at least an extra ten minutes working towards fast muscle recovery after a workout.

1. How to recover after a workout: replenish nutrients

Now you know the significance of taking care of your body after a workout for recovery. So, how can you achieve that?

We have lots of useful tips to give your body what it needs after a workout to recover fast.

What is the best recovery drink after a workout?

After an intense workout, you need to rehydrate. Lots of fluids are lost through sweat during exercise, so making sure you drink plenty of liquids is essential for fast recovery after a workout.

Water is key, but drinking a protein shake in tandem can aid with recovery, as well as helping muscle gain and fat loss! We like mixing our post workout recovery shake with a little peanut butter and oat milk.

Eat for energy

After you’ve replenished your liquids, it’s essential to eat a small snack to refuel your energy. Your body requires fuel from food to recover after a workout, as it burns off fat to produce energy. Ensure you’re eating healthy foods, nutritious foods and getting the correct amount of protein after your workout.

If you want an additional nutritional boost, a protein bar is useful for upping those levels in a flash; take it alongside an amino acid supplement (it’s one of the best post workout recovery supplements around) to boost the protein’s effectiveness and help muscle gain.

Some of our favorite supplements and snacks for recovery are:

• Protein bars
• Eggs
• Amino acids
• Oat powder
• Whey powder
• Creatine

**It’s recommended that you eat within 60 minutes of finishing your workout to help repair muscle tissue and speed up recovery!**

2. How to recover after a workout: rest!

How much recovery time after a workout do I need?

Just because you planned a workout week doesn’t mean you’re chained to that plan. Recovering from high-intensity workouts means you need to listen to what your body needs.

Are you feeling too sore? Take a break for a day or two. Are you not feeling sore? Then go back the next day! But always ensure you aren’t pushing your body beyond its physical limits and alternating routines to rotate muscle exercise.

Get some sleep!

Everyone is always talking about the importance of sleep but do we ever listen?

Sleep is crucial for our overall health, both physical and mental. As you sleep, your body is rebuilding damaged tissue from a strenuous workout or any activities throughout your day.

Take a cold bath (if you can bear it!)

Okay, stay with us! It sounds freezing to think about. However, taking a cold or cool bath is perfect for recovery after a workout and can prevent your body from getting too sore.

Many people believe you need warmth for muscle soreness or strain, but it’s the opposite. You need cool temperatures to stop blood from flowing to warm sore spots. It will prevent pain from setting in and leave you less painful after workout recovery.

If you can’t hack a cold bath, use an ice pack to soothe sore muscles instead. You can invest in a specific ice pack, or just wrap a packet of frozen vegetables in a tea towel and hold it onto the sore spots until they’ve improved.

3. How to recover after a workout: more exercise

Sometimes the best way to recover is… more exercise!

It seems counterintuitive, but often what your aching muscles need is to be used and stretched to loosen them up and release any painful tension left over from your workout.

Do a light workout on your day off 

Adding a gentle workout to your recovery day routine can really help ease that muscle tension and prepare you for your next day on; it’ll prevent you losing momentum in your fitness routine, too!

Our favourite ways to loosen up those muscles:

• Yoga
• Resistance bands
• A light, short jog
• Swimming

Add stretching to the end of your routine

You might want to reserve about five minutes of your workout for a light stretching routine. You don’t want to cause yourself pain or overextend your workout, but stretching gently loosens muscles and relieves tension or tightness.

This minor step will drastically impact how sore you feel and how quickly you can recover. It’s similar to walking after a run; you’re slowing down your workout. If you’re lifting weights, it’s good to stretch before for muscle prep and after training for recovery.

Use a foam roller for recovery

Foam rollers are a fantastic investment; they help keep your back aligned and are much cheaper than paying for massages. Added benefits of investing in a foam roller include muscle tightness relief, reduced inflammation, increased flexibility and improved workout recovery.

They’re simple to use. You just need a roller and a flat floor. You place the foam roller under various parts of your body and continue to roll the foam against your muscles. You’ll slowly feel your muscles loosen their tension and have relief.

The most important thing you can do to recover from a workout is to listen to your body and take the necessary steps to heal. Pushing yourself too hard can result in injury and keep you away from your workout for even longer, so taking the time for proper recovery is key for your overall fitness.

Ready to stock up on all you need for workout recovery?

Shop all things fitness HERE. Free delivery on standard delivery’s when you spend €60 or more.

It’s always important to stay active and healthy and what better way to do this than going for a run! When getting started in running it is important that you have gear that protects and keeps you going in whatever weather Ireland has to offer. We have a wide range of products to suit every runners needs covering everything from footwear, technical clothing and accessories to nutrition, supports and tech, all in-store and online. Let’s quickly run you through the main features and components you should look for when buying all things running as well as the benefits they have to offer.

Footwear

This is one area that we would advise to get before you start off running, as a good pair of running shoes can seriously improve your run. If it turns out you don’t run that often at least you will have a solid pair for spontaneous runs in the future. There are so many different brands, technologies and pricing options nowadays with running shoes and it can be overwhelming to know which pair to choose. A suggestion from us would be a pair of Brooks, this is a brand where running is their primary focus and are always encouraging people to #RunHappy.  Asics are another top running brand that have running shoes available for runners at all levels and try to promote a healthy and active life among-st runners.

Before you get your running shoes, it is a good idea to get your feet analysed in your local Intersport Elverys store, our running advisers provide unique techniques with the latest technologies to find out what way your feet hit the ground. They start every process by first getting to know you as a runner. Comfort is key and as a runner it is important to have this from the get go. We discuss getting the right footwear in more detail in our Get Ireland Running ‘Starting off on the right foot’  blog here.

 

Technical Clothing

Comfort, warmth and safety are all important aspects to consider when finding clothing to wear while you run. It is best to get some technical clothing across the whole body that cover all of these components. We have quality technical clothing from top running brands like Asics and Nike, both brands strive to enhance every runners experience and achieve their unique needs.

Key features that we recommend runners to look out for would be areas like reflective detail to improve visibility in darker or low light conditions, moisture wicking texture, lightweight material and a seamless and chafe reducing knit construction. These components should be across all your running t-shirts, tanks, jackets, hoodies, shorts and pants.

Compression/Responsive Clothing

Compression and responsive clothing is everything from your baselayer tops and shorts, sports bras, tights and leggings they are there to support you and keep you cool, warm, dry and light as well as providing easy movement as you stride. We have a wide range of compression clothing across multi-brands to suit you in whatever Irish conditions while also allowing easy movement while you run.

 

Running Extras

When it comes to running we know that every runner is different and everyone has unique needs when it comes to getting the best out of their training. We supply everything from accessories, technology, equipment, supports and nutrition.

Accessories

Key accessories people use when running are items like hats, gloves, supports, water bottles, socks etc these are small extras that can improve a run. In the warmer months hats and gloves aren’t as necessary but you never know when you might them. Our advice is to invest in a set that quickly and easily absorbs and wicks away sweat. We would also advise to invest in supports if you ever start to feel pains or soreness when you run. If you do start to feel pains in a certain area we have supports across the body to help aid and prevent injury. Other key accessories would be a few pairs of comfortable socks, you’ll thank us later. Foam rollers like the Backballer and resistance bands are also a brilliant addition when warming up for a run or cooling down once you’ve finished.

Technology

Wearable technology is increasingly popular among runners and people being active in general. They allow you to easily measure performance as well as important information like your heart rate. These devices can be link to your phone measuring stats like pace, steps, calories and duration.  They can also be strapped across the chest, wrist and upper arm depending on the model. These are great devices for runners to invest in as they can be a great motivator and tracker for your short and long term goals. They all come in variety of different price ranges at Intersport Elverys as well as a wide range of brands. As well as these watches we have top of the range running headphones which allow more comfort and a better sound all for a low cost.

Nutrition

Running is great for keeping you healthy, active and feeling good , but there is another key part that goes with running and being active and that is making sure you are on top of your nutrition and diet.  At Intersport Elverys we have countless nutrition products from protein, BCAA’s branched chain amino acids, pre-fuel as well as bars, shakers and energy gels for on the go. Protein products are great for getting your protein intake which is a great supplement for building strength, getting lean and recovering from muscle soreness or injury. BCAA brand chained amino acids are an excellent source of Vitamin C which supports your immune system and reduces tiredness and fatigue.

Get run ready at Intersport Elverys HERE. Free delivery on standard orders.

 

 

Resistance bands are a great alternative to dumbbells and weight machines. They can prove more effective to weights as they improve strength and balance and cover a wide range of motions working muscles that can sometimes be missed with weight exercises. Resistance bands are also great for warming up and physical therapy.

What are resistance bands?

Resistance bands are rubber/elastic bands usually between 10 to 15 inches with a wide range of different resistance options to suit your workout or strength. Perfect for muscle building, strength training, recovery and physical therapy.

Types of bands

Resistance bands are portable so they can be used on the go while covering countless exercises. Their are two main types of resistance bands.

Resistance Tubes

These tubes come in a variety of different resistances and are made of a heavy duty latex rubber. Perfect for upper and lower body workouts and tend to last long as they are not subjective to wear and tear. The tubes usually have handles on the ends that make it easier to grip and attach to nearby object to get that extra resistance.

Flat Bands 

These are flat rubber bands that don’t have handles on the end of them. They are often color coordinated to represent their level of resistance. They sometimes come in packs with different strengths if their are some areas of your body that require more resistance than others.

Levels/Colors of Resistance bands

The light resistance bands are often used for smaller muscles groups or beginners and the heavier resistance bands are often used for larger muscle groups or for more advanced workouts. The color codes on the bands tend to change but usually will follow a similar color scheme to the below. Make sure to check the resistance on the bands.

Yellow – These are light and very stretchy which means little resistance and effort when pulling  against them.

Exercises: Good for Shin and Shoulder workouts where you don’t need much resistance to feel them working.

Green – These are medium and are less stretchy than yellow bands meaning more resistance.

Exercises: Good for Tricep and Bicep exercises that need slightly more tension.

Red – These are medium to heavy resistance.

Exercises: Suitable for larger muscle groups such as chest, back or legs. Individuals who have been building muscle for awhile may also use these bands where capable.

Blue – These are heavy resistance and are usually used for strong people or if you’re working out with a partner.

Exercises: Again suitable for larger muscle groups such as chest, back, legs or workouts with a partner.

Black – These are the hardest bands to use and are used for the same functions as blue.

Exercises: The same exercises that apply to blue to a higher capability/difficulty.

Once you have tested out and gotten familiar with these bands you will begin to know what works best for your muscles.

To shop all our resistance training products, click HERE

When exercising choosing the right leggings can be an important process but with so many brands, sizes and options available it’s hard to know what pair to choose to suit your active lifestyle. When making your choice. Consider some of the below factors.

Activity

Whatever activity you want to take part in, being comfortable should be your main priority.

Your choice of leggings should be dependent on your activity and how strenuous it will be/how you will exert yourself.  A variety of designs offer characteristics that do everything from keeping your muscles warm and dry to compressing your lower body.

Material

Pants are available in various materials and thickness, offering various levels of warmth/breathability .

For less strenuous activity, or for general day to day wear, a heavier cotton-based material would suffice.  However, for more strenuous activity such as running it’s important to choose pants with some synthetic material, as 100-percent cotton pants will hold moisture and sweat close to your body. . Look for fabrics like polyester, nylon, Spandex, Elastane etc

Type of pants

Tights are a popular choice, particularly if active in colder weather.  Some tights offer compression features, which can help reduce muscle fatigue and speed up recovery.

Running pants can range from heavy to lightweight warm-up pants. For milder temperatures, look out for pants that advertise good breathability or ventilation. Heavier running pants include thermal pants, which offer heavy, moisture-wicking fabrics to battle cold temperatures.

Pants Length/Waist/Fit

Most running tights will come in a set length and waist size, so it’s important to check the size guide below before buying and try on wherever possible.

• Capri or 3/4 length tights tend to sit just below the knee
• 7/8-length tights sit lower on the calves

Make sure the tights also fit your waist accordingly and are suited to out activity.

• Low-rise are designed to sit low on the hips
• Mid-rise are designed to sit between the hips and the navel
• High-rise are designed to sit high on the hips, higher than the navel.

                  XS                  S               M               L

UK               8                  1 0             12              14

Ask a member of our staff if you’re unsure of what tights to choose

Opaque Running Tights

Some materials can become transparent/almost see-through when stretched, so opt for tights which remain opaque even when stretched.

Other Features

There are extra features on a wide selection of pants, such as reflective strips/patches for visibility at night, various shapes and sizes of pockets on both the interior and exterior of the product.

Once you’re sure of what technical features you’re looking for in your pants/leggings, there will be a wide variety of styles/colours to choose from.

Shop our entire range of leggings/tights HERE. Free delivery on standard delivery’s when you spend €60 or more.

You might train solo, but never alone. Wherever training takes you, your crew is always with you virtually to inspire and support you.  And we are here for you too, to motivate and support you with the advice, products and service you need to perform.

No matter what your workout needs are, there’s one need for sure: support from a bra. But actually finding the best sports bra can be a challenge.

However, the perfect bra is essential for your workout or training. You deserve to feel comfortable, confident, and, most importantly, supported.

Why is finding the best sports bra so important?

Whenever you work out or train, you make sure you use proper equipment. Your attire is appropriate. All these factors make you prepared to workout or train, so think of a sports bra as part of your clothing necessary for your workout activities.

Even if you aren’t training, maybe you want a casual type of support whenever you leave your house.

Let’s be honest – sports bras have gotten little love over the years. We think, “it’s just for the gym; it’s not important.” But when you work out, you’re putting your body in strenuous routines and workouts. It’s essential to wear the correct attire to refrain from injuries. Having the proper sports bra could make a difference in your shoulders, neck, chest, and back.

We have lots of versatile options to check out. See what’s new in our latest sports bra collection!

What size sports bra should I choose?

It can be tricky to know exactly what bra size we are, let alone how to measure, but taking measurements first is the only way you can find the best sports bra for your body type.

First, it’s essential to check the correct measurements of your bra size. Since most people wear the wrong size, it’s easy to assume you might be off. Plus, our bodies change with age, so it’s good to check every few years or after a drastic weight change. If you’re noticing significant back pain, this might also be an indicator that you’re wearing the wrong bra size.

Once you have your measurements, you can find your sports bra size based on those numbers.

Alternatively, going to a lingerie store that offers professional sizing would be helpful as well. They can help you fit the correct measurements for your specific body type.

What type of sports bra should I choose?

Did you know there are different types of sports bras? Most people think there’s only one!

Which type you choose will depend on your needs, personal style, and preference. Not only should it fit you properly, it should also suit the activities you participate in.

Low energy: 

Usually, low energy activities will consist of little sweat. Activities such as walking, yoga, or stretching would be considered low energy. For these workouts, you won’t need as much support as high energy exercises.

Choose lightweight sports bras with narrower straps and bands. An adjustable strap is not necessary for support during low energy workouts.

Medium energy: 

These workout activities will be in between low and high energy, like gym sessions or cycling. Just like the energy level, you’ll need a medium support sports bra to accommodate your body.

Unlike low-energy workouts, you’ll need a wider strap, and since you’ll be breaking a sweat, you need a bra that restricts breast movement more than low-support bras.

High energy: 

Any high intensity activity, like running, will require a high support sports bra, as your body will constantly be in motion and you’ll need to make sure everything stays comfortably in place.

Find high support sports bras with wide bands and adjustable shoulder straps to adjust while you’re working out or after.

What sports bra features should I look out for?

What makes a bra unique? It’s not a “one-size-fits-all” clothing item; it needs to fit you and your specific needs.

So, let’s break down the sports bra anatomy! That way, you know the importance of each section and why it’s valuable.

Sports bra structure 

Understanding the basic parts and functions for a sports bra will help you choose what you need for your routine and body.

Adjustable straps

These are the most customized option since you can alter the size if needed, and the straps won’t wear down as quickly. Adjustable bra straps should allow flexibility. Plus, you can adjust to your needs.

Underwire

Having an underwire in a sports bra might seem uncomfortable, but it can provide added support if needed, so breasts stay in place while you work out or train. This type tends to be the best sports bra for a large bust.

Closure

This feature is how you put on and take off your sports bra. Is there a clasp? Or do you remove it over your head? Most simply pull on and lift off over your head; in this case, it’s essential to loosen the straps; if so, otherwise, the bra will stretch faster than expected, causing you to replace it frequently.

Moisture wicking fabric

The fabric is just as necessary as the support itself. This type of material will help keep you dry during an intensive workout. It helps you feel comfortable while you exercise. Look for a sports bra with water wicking fabric.

Sports bra straps

Different strap sizes and types will have a direct impact on how your bra fits. You can choose based on style but keep in mind that thicker is generally more supportive.

Tank top: 

This style is the most commonly used for sports bras. These make it easier to add adjustable features to alter the size whenever necessary.

Criss-cross: 

These straps cross over each other while providing extra support for your upper middle back and are great for high-intensity workouts.

Racerback: 

Racerback-style bras have shoulder straps that come together between your shoulder blades to create a Y-shape. This style boasts additional upper back support, and is typically the best sports bra for running.

When should I replace an old sports bra?

Depending on usage and wear and tear, you can expect to replace a sports bra every six months to one year. Since the material in sports bras can wear over time and elastic can stretch out, the support from your bra might not be as sufficient as it initially was.

Although finding a suitable choice might feel daunting, it doesn’t have to be! Now you have all you need to find the best sports bra for your workout. Ready to get started? Take a look at our full sports bra range HERE and avail of Free Returns and Free Delivery Over €60.

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It’s always important to stay active and healthy and what better way to do this than going for a run! Starting something new can be intimidating as well as exciting but having support along the journey can really help make a difference. Now is your opportunity to experiment with running and give it a chance to fit it into your life.

Advice from Athletics Aficionado Frank Greally on getting started;

“If you’re new to running there’s nothing worse than slipping on your trainers and setting out at full speed, only to be out of breath and feeling deflated after a few hundred metres. There’s no shame in starting out walking and building up gradually.

One thing to remember when training is that A Little- A Lot will always trump A Lot- A Little. In other words, Hasten Slowly!  It’s all about consistency and making the best of your Gift Of Days- each of them- One Day More And One Day Less that you have to celebrate on Planet Earth.”

Walking Your First Run

Whether you’re a feisty first-timer or back after a little break, it’s important to pace yourself. Remember, you’re striving for progress not perfection. So why not walk your first run?

Yes, walking uses the same muscles and joints you use when running, so it’s a pretty sensible place to start. Plus, a decent power walk can still boost your mood and burn calories.

Of course, if you feel like breaking into a jog — or even a run — while you’re walking then go ahead. Just don’t pressure yourself into continuing the run once you get tired. It’s fine to stop and walk again. Regular runners do this all the time — they call it taking an ‘active rest’ in between higher-paced runs.

Why not get started today – Try walking for a few minutes with 30 seconds light jogging intervals built in.

After a few weeks you’ll have built up your baseline fitness. You can then look at progressing to Athletics Ireland beginner 5k training plan.

Advice from Intersport Elverys on getting started;

Our advice would be to get yourself a good pair of running shoes. If it turns out you don’t run that often at least you will have a solid pair for spontaneous runs in the future. There are so many different brands, technologies and pricing options nowadays with running shoes and it can be overwhelming to know which pair to choose. A suggestion from us would be a pair of Brooks this is a brand where running is their primary focus and encourage people to run. Asics are another running brand that have running shoes available for runners at all levels.

Both brands have running shoes to suit all feet types. Before you get your running shoes it would be a good idea to get your feet analysed in your local Intersport Elverys, our running advisors provide unique techniques with the latest technologies to find out what way your feet hit the ground. You want comfort from the get go, especially when your walking. We discuss this footwear and the different types of foot types in more detail in one of our Get Ireland Running blogs here.

Shop here for all things running covering everything from footwear, technical clothing and accessories to nutrition, supports and tech! Free delivery on standard orders.