We are delighted to announce Sligo Rovers as our new Official Sports Retail Partnership ahead of their largest ever new merchandise range.
Intersport Elverys will now be providing the Bit O’Red official merchandise, training and leisure wear items in our Sligo store, in the Johnstone Court Shopping Centre, as well as on elverys.ie, permanently.
The club as unveiled a brand-new range of JOMA Sport training and leisure wear to mark our partnership and all items will be available in-store and online from Friday, October 29 at 9.30am.
Intersports Elverys’ Jimmy Staunton said: “Intersport Elverys are delighted to partner with Sligo Rovers FC.
“It offers a fantastic opportunity that fits into our already diverse portfolio, which includes partnerships with the FAI, IRFU, Connacht Rugby, Mayo GAA, Dublin GAA and Longford Town FC to name just a few.”
Sligo Rovers Chief Executive added: “It has been very pleasing to see the popularity of club merchandise grow and the satisfaction of our supporters.
“While we’ve seen that growth, one aspect missing was a permanent retail outlet for the club in Sligo and in Intersport Elverys we have found the ideal partner. They will provide us with all the elements we seek through their excellent store in Sligo.
“I hope all our fans enjoy the new JOMA Sport range. Every season we are seeing more and more Sligo Rovers merchandise being purchased at home and all over the world. This new partnership with Intersport Elverys will help maximise that potential further.”
Intersport Elverys has a steadfast tradition in backing sport at all levels, from grass roots events and organisations to elite teams and athletes.
And if you want to get to know more about the Connacht Women’s Rugby team, you can read that HERE.
Introducing the Connacht Rugby Team
A native of Wales, the 29 year-old has played his international rugby with Ireland since his teens and made his full debut in 2014.
The scrum half got called up to the Irish U-20 team through the Irish Exiles programme before signing for the Connacht Academy in 2011.
In 2014 he made his senior International debut, coming off the bench against Argentina and has been a regular in the Connacht side.
The Australian native caught the eye of Andy Friend when he was Head Coach of the Australia Sevens team in 2016.
In his first nine appearances for Australia, Porch scored 96 points and earned a place at the Rio Olympic Games in 2016. In the 2017/18 World Series he went on to score an impressive 28 tries throughout the competition.
After signing 2019/20, Porch has developed into an exciting full back and has plenty to offer Connacht going forward.
The 28 year-old centre signed for Connacht in 2017 after a stint with Bedford Blues in the Championship in England.
The former Irish U-20 star broke onto the scene in the Leinster Academy in 2013/14. before making overseas to the England in 2016.
The Dublin native has started the 2021 season with a bang and is keen to press on after suffering a cruciate ligament injury against Zebre in 2019.
Connacht Rugby Team’s Top Tips for Playing
“My Top Tip for play as a scrum half is to practice, practice, practice on the basics of the game – the catching, the throwing and the kicking.”
“My Top Tip to play as a full back is to be consistent under the high ball and on your kicking and catch-pass.”
“My Top Tip for being a professional rugby player is to always believe in yourself back your ability. You’re in that environment for a reason, so remember that, and always believe in yourself.”
What Advice Would You Give to your Teenage Self?
“My advice is to just enjoy the game and keep working hard.”
“The advice I would give to my teenage self or an aspiring Connacht Rugby player is to enjoy the game you play and any set backs you might get, keep striving and keep believing in yourself.”
“The piece of advice I would give is to play to your strengths and keep practicing your point of difference.”
Best Thing About Playing for the Connacht Rugby Team
“The most enjoyable aspect of playing with Connacht is definitely playing with your friends and playing in big games in the Sportsground.”
“My favourite thing is getting out there and trying to improve yourself in training every single day.”
“Definitely running out in the full Sportsground or packed out stadium with your friends and family in the crowd.”
Favourite Part of Training
“A game of touch in the sun, definitely.”
“A foot race against Tiernan O’Halloran!”
“Back line versus back line, attack and defence.”
If you enjoyed reading some of the Connacht Rugby Team Top Tips and advice, check out our Connacht ranges below.
A foam roller is one of the most popular additions to any sportsperson’s kit bag these days.
That’s because it’s hugely beneficial to use before or after exercise, and ideal for those annoying muscle aches. It’s benefits include muscle tightness relief, reduced inflammation, increased flexibility and improved recovery. They’re also affordable, easy to store and portable.
Foam rolling is now being looked at as a necessity to include in your training schedule for quicker recovery, allowing you to get back to peak performance on the pitch or the track as quickly as you can.
In this blog, we’ll give you the lowdown on how to use a foam roller.
How to use a foam roller
When learning how to use a foam roller, it’s best to be overly mild rather than too intense when you’re just getting started.
As you gain a better understanding of how your body reacts, you can vary your intensity. In general, you’re going for a level of discomfort that ‘it hurts so good’.
Pushing through discomfort into true agony won’t get you there faster, but it will put you at danger of harm. When you roll too hard, you can really injure your muscles.
To use your foam roller, follow these steps:
Identify the location of your muscle that is sore or tight.
Slowly lower the targeted area until it is centred over the roller, keeping your body in control.
Lower your body onto the foam roller and hold it there until you reach a point of discomfort (but not pain).
Hold the position for 20–30 seconds.
The pressure is beneficial on its own, but you may also roll slowly back and forth to stimulate the area further.
Continue rolling slowly along the muscle, stopping and holding in the regions that require extra attention
Experiment with tiny adjustments to your body position while using your foam roller to find the most effective technique. Also, remember to take deep breaths. Many people become so preoccupied with the sensation of rubbing a painful knot that they forget to breathe.
Foam rollers have long been popular among athletes and physical therapists, but they’ve recently gained popularity among non-athletes with back problems.
Foam rolling can help relieve back discomfort, but it’s important to perform it right or you’ll end up doing more harm than good.
If you have a pre-existing back or spine disease that is causing your muscular tightness, consult your doctor before starting any program to “treat” or “deal with” back discomfort. If you’re new to foam rolling, you might want to consider working with a physical therapist or trainer who can teach you how to use it properly.
A foam roller should never be used directly on the lower back. The use of a foam roller on the upper back is permissible since the spine is protected by the shoulder blades and muscles of the upper back. In the lower back, there are no structures that can help protect your spine from the pressure.
If you use a foam roller on your lower back, the spinal muscles may tighten, causing more harm than good, particularly if your back discomfort is caused by a lumbar spine disease. When rolling your back with a foam roller, stop when you reach the end of your ribs.
When most people use the foam roller to identify a knot or delicate spot, they tend to work on it for a long period, sometimes utilizing their full body weight to put pressure to the area. This may result in nerve or tissue damage as well as bruising. Excessive pressure applied while wincing in pain will not help; foam rolling might be uncomfortable, but it should never be unbearably painful. Working on a tender region should take no more than 15-30 seconds.
You should roll at a speed of no more than one inch per second. Slowly moving allows your muscles to adjust to the pressure and relax.
The types of foam roller
There are different types of foam rollers on the market and it is a good idea to know what the best model is for you and when to use it.
If you’re in the gym looking at the different foam rollers or in-store looking to buy your own, have a read through the different types below to give you more of an insight.
These are lightest and softest foam rollers you can find and are great if you have sore muscles after an intense workout. You can work your way to a firmer foam roller as your muscles recover.
This is the densest foam roller you’ll usually find and perfect for athletes who need a quick recovery time. It offers a deeper concentrated release on the muscles working out knots and trigger points. Remember this will be a more intense workout so if you find it too sore opt for a lower density foam roller. Some people like the added soreness on their muscles so this all depends on what’s right for your muscles when using it.
These are probably the most common foam rollers you see. It is designed with some texture and bumps on the foam roller to really dig into your knots and trigger points to get that release. Some muscles like the shoulders have more knots than others so this is great for releasing tension in these areas.
The BackBaller is a foam of a bumpy foam roller with a structured operating system that allows easy control. It get’s teeth into the muscles for an even greater self Myofacial release.
You can take foam rolling to the next level with the BackBaller, by putting you in total control over the force applied in an unprecedented secure and comfortable manner. The BackBaller is specifically designed to self-treat muscles in your upper & lower back. Due to the stability & control offered it goes beyond really kneading out those muscle groups.
What is Myofascial Release Therapy?
Myofascial release is a form of soft tissue massage intended to support pain relief, increase range of motion, and balancing of the body. Techniques can include manual and self-massage.
Take a look at our selection of foam rollers In-store or online HERE. Free delivery on standard delivery’s when you spend €60 or more.
Starting something new can be intimidating as well as exciting, but having support along the journey can really make a difference. If you ever wonder how to start running, now is your opportunity to experiment and give it a chance to fit it into your lifestyle.
If running is completely new to you or something that you keep stopping and starting, we thought we would help guide you toward a proactive start with all the necessary info needed for a running beginner.
We’ll cover how to get started, from your footwear to your warm up and to your training plan, and everything else in between to show you how to start running.
If you’re not new to running and just want to change up your plan, check out our blog on Tempo Runs.
If not, let’s kick things off.
Advice on How to Start Running
Athletics Aficionado Frank Greally shares his tips 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.”
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 below.
Running for Beginners Training Plan
Having a goal at the start of any exercise programme can be a great motivator and in many cases can make the difference between sticking with it or giving up.
For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience.
How much should I do? How far should I run? What pace should I run at? What rest should I have between runs? These are all questions that are common, so if you have asked yourself any of them, don’t worry – you’re not alone!
The good thing about starting out on a beginner’s programme is that the terms ‘walk’ and rest’ are used quite a lot! Once you have decided on the run to take part in you should work backwards to however many weeks programme you are following. This sample programme lasts eight weeks and is aimed at getting you to the finish line.
It assumes that you have no major health problems, are in reasonable shape, and have perhaps done at least some jogging or walking beforehand.
The following programme is only a suggestion and should be adapted to suit your work and home life and the days of the week that is most convenient for you to exercise. As with all exercise programmes you should always do some gentle warm-up exercises beforehand and some stretching exercises to warm-down afterwards. If you have read this then you have taken the first steps towards getting fit enough for the 5km run!
Walk: Brisk walking pace (faster than walking to the newsagents).
Jog: Gentle running (able to chat easily throughout).
Walk/Jog: Periods of walking followed by periods of jogging (vary the times and number of walks and jogs depending on total target time/distance).
Run: Faster pace than jogging but still able to chat (not continuously though).
Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.
How to Start Running: Warming Up
Whether you are running for 2 minutes or 2 miles, you need to put time aside for warming up and down – your body will thank you.
Start with a simple fast walk or slow jog before getting started at your normal pace.
A warm-up can take as little as a few minutes. Even when you’re strapped for time, going through a quick list of specific motions will help prime you physically and mentally.
Check them out below.
Knee to Chest:
Stand straight, bring your right knee to your chest while keeping your left leg straight, and rise up on your left tiptoes as you clasp your hands in front of your right knee. Take a step forward and alternate legs, hugging your left knee to your chest while rising up on your right toes. Keep your core engaged and strong.
Lift one leg up behind your back while holding it with your hand and feel the pull in your quad. Repeat with the other leg.
Step one leg out and bend to a 90 degree angle and bring the other knee down towards the floor and repeat.
Stand with one foot in front of the other, bend your front leg while keeping your other leg straight. Keep the foot that is behind firmly flat on the ground and don’t bend the knee. Straighten your back and hold the pose for 10-seconds and repeat with the other.
Standing with your feet out wide bend your body over keeping your hips straight and reach your hands down to you toes. Hold 10 seconds. For variations move your hands in between your feet and both hands to one side. Do as you see fit.
Get an area of support to stand by, swing one leg in front and backwards and continue for up to 10 motions. Repeat with the other leg.
Standing straight up, make exaggerated hula-hooping-style circles with your hips, rotating in one direction, then the other.
Full Arm Circles:
Keeping your arms straight and out to the side, circle your arms forward and then backward. to get the shoulder moving before running.
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. Once you know your foot type and what shoe you should be wearing, it’s all about brand preference then.
Things You Need To Consider Before Buying:
Finding Out If You Require a Neutral Or Stability Shoe
You can do this at home by completing a Wet Foot test or you can get your foot analysed in select stores.
You will then choose a shoe that is suited to your foot type.
What does overpronation, pronation/neutral and supination mean?
Pronation is the natural side-to-side movement of your foot as you run or walk. As your foot/heel connects with the ground, your arch begins to flex/flatten and absorbs the shock acting as your natural shock absorber for the body.
Overpronation: When your foot strikes the ground, it rolls inwards to absorb the shock.
Neutral Pronation: When someone has a normal arch the foot experiences a normal amount of pronation on impact.
Supination: (Underpronation) Not as common as the other 2 foot types. It is typically seen with a high arch and as a result the foot isn’t able to naturally pronate.
At Intersport Elverys, we have 3 levels of comfort in our shoes. Find out all the information that you should consider when choosing the level of comfort below:
Regular Comfort + We would recommend for anyone just starting off or don’t require a large amount of cushioning. Extra Comfort ++ Perfect for those longer runs, for those wanting an increased shock absorption. Maximum Comfort +++ These are best suited for those who are looking for best shock absorption, with extra or maximum comfort.