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What does a Black Card mean in GAA

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The black card has been much maligned and changed since it was first introduced into Gaelic football, but what does a black card mean in GAA right now?

It’s as confusing to some as it ever was, and its interpretation can leave a lot to be desired.

In this blog we’ll clarify exactly what does a black card mean in GAA.

If you’re new to GAA and don’t know what it stands for, check out this Blog on what GAA means here. 

When was the Black Card in GAA Introduced?

A black card was brought into football back in 2014 in an attempt to curb cynical fouling, which had crept into football.

Remember Seán Kavanagh/Joe Brolly gate?

what does a black card mean in GAA

Well, that moment is often – unfairly or fairly – scapegoated as the tipping point as to why the rule was introduced.

Initially it was decided that the player receiving the black card would be substituted immediately and not allowed back onto the field.

But that has since been changed to the 10-minute sin bin rule.

What does a black card mean in GAA

To be given a black card in the GAA, a player must leave the field for ten minutes, and no replacement can come on during that period.

Effectively, your team is a man down for ten minutes.

Should a player receive a black card followed by a yellow card later in the match, or vice versa, they will be issued a red card.

The time in the sin bin will start when the referee restarts the game after the foul.

The player can only return to play, after the period of ten minutes has ended, at the next break in play and with the permission of the referee.

If the goalkeeper happens to get a black card he could be replaced by one of the outfield players who should wear a distinctive jersey or a sub made.

A black card will also carry into extra time, as well as the non-expired time of the black card.

Black card offences in the GAA

Cynical Behaviour fouls

  • To deliberately pull down an opponent
  • To deliberately trip an opponent with the hand, arm leg or foot
  • To deliberately collide with an opponent after he has played the ball away or for the purpose of taking him out of the movement of play
  • To remonstrate in an aggressive manner to match officials
  • To threaten or to use abusive or provocative language or gestures to an opponent or teammate

All these fouls are completely up to the discretion of the referee.

Conclusion

We hope we’ve answered what does a black card mean in GAA for you.

Check out this cool video from the GAA below.

You can check out our GAA ranges HERE. 

 

 

How to Calculate Running Speed

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Knowing how to calculate your running speed when out and about on your runs can be really useful.

It doesn’t matter if you’re a leisurely runner, total newbie or experienced runner pushing to beat the clock, calculating your speed is a useful skill.

Whether you want to measure your fitness or just quantify your distance, the how to calculate running speed formula is easy to learn.

How to calculate Running Speed

Step 1: Know your distance

To find your running pace you need to know how far you are going.

So measure your route, be it using online software like Google Maps or on your smartwatch.

You can also just hop in your car and reset the distance clock to get a good estimate.

Or if you can’t do any of those, find your local track or certified course where the distance has already been calculated!

Step 2: Time your run

This is a crucial part of the process, so get your timer out.

If you want accuracy, timing your run is important and this can be done using a smartwatch, stopwatch or with the help of a friend.

It’s also so important for you to be honest with your time and distance, so no massaging those  numbers to make your ego feel better!

Step 3: Get out the calculator

Quite simply, how to calculate running speed is done by dividing your run distance by your run time.

So if you ran 10k and you ran for 50 minutes, you can 0.2k per minute.

If you want to calculate your running pace, flip the numbers.

50 minutes divided by 10k is a 5 minute per kilometre pace.

There’s a really useful online speed calculator right HERE.

Tips and Tricks

Owning a smartwatch can save you so much time and hassle when you are trying to calculate running speed.

We’ve got a really good collection HERE.

You can also check out our Top 5 Runner Review blog HERE. 

Typical Running Times

Below is a list of average running times across some of the more favoured distances to give you some pointers.

Average 10k Running Time

A 10k is one of the most popular runs for runners of all levels.

Not too difficult but it also presents a big challenge if you want to pursue it.

On average, a runner will complete a 10k between 45-65 minutes, maybe more.

The average male road racer completes their run in about 56 minutes, while the female just over one hour.

Amazingly, the most elite level runners from across the world are breaking 27 minutes!

Average 5k Running Times

Runners also love the 5k.

It’s short, snappy and will give you a serious workout.

An average runner will complete their 5k in 25-35 minutes.

While your male racers will go sub 17 minutes and female sub 20 and edging towards 19 minutes.

The world’s best can hit sub 13 minutes!

Conclusion

Whatever your ability on the road or track, we hope this guide on how to calculate running speed will help you.

If you’re wondering how the correct recovery after a run, check our our blog from Irish Long Distance Runner Grace Lynch. 

We love to run at Intersport Elverys, so make sure you check out our running category HERE or below.

#YouNeverRunAlone

how to calculate running speed

Guide on How to Stop Swimming Goggles Fogging Up

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Making sure you know how to stop swimming goggles fogging up can save you a lot of frustration!

It can happen in training, during a leisurely swim or if you’re competing in a race or event.

But no matter where you are or what you are doing, if your goggles do fog up it can disrupt your flow, cause visual difficulties and sometimes be downright dangerous.

So we’ve prepared this guide on how to stop swimming goggles fogging up for you.

Before you start, check out our Guide on Buying Swimming Goggles HERE. 

how to top swimming goggles fogging up

Why do swimming goggles fog up?

Condensation on the inner of the lenses causes swimming goggles to fog up. Perspiration or water vapour from your skin causes this.

As a result, if you strain yourself, it is likely to get worse.

The majority of swimming goggles will be sold with a ‘anti-fog’ treatment, which means a silicone coating has been put to the interior of the goggles.

This helps avoid fogging by preventing water from ‘sticking’ to the goggles and instead running off the lenses.

Goggles, on the other hand, can fog up for a variety of reasons.

Over time, anti-fog treatments become less effective.

The anti-fogging treatment has been removed.

Because there is so much moisture being created, the anti-fog system is overwhelmed.

You obviously can’t stop yourself from producing heat and water vapour, so how do you avoid or minimize goggles fogging?

How to Stop Swimming Goggles from Fogging up

1. Use Toothpaste

This is an unusual approach to keep your goggles from steaming up, but many elite swimmers keep a little bottle of toothpaste on them at all times.

The lense of the goggles can be efficiently prevented from accumulating condensation by rubbing a thick layer of toothpaste onto them.

When rubbing something over your goggle lenses, just remember to be delicate with your fingertips.

Anti-fog coatings are now standard on most lenses, however they can easily be rubbed off if you rub too vigorously!

2. Buy Anti-Fog Swimming Goggles

Modern racing goggles are made with the latest cutting-edge technology and are built with anti-fog features in mind.

Many high-end competition goggles include a specific anti-fog coating that helps keep them from steaming up in the middle of a swim.

The most important thing to remember is to properly care for your goggles. If the lenses are bumped or scratched, the coating is quickly ruined.

When not in use, we recommend storing them in a swimming goggles carry case.

You might also go for a specialized swim bag. Special padded sections in these backpacks will keep essentials like goggles protected.

how to stop swimming goggles fogging up

3. Use Anti-Fog Spray

You may always buy your own anti-fog coating if you don’t want to spend the money on a new pair of racing goggles just yet.

There are a variety of anti-fog sprays designed specifically for use with swimming goggles that have been particularly created to provide clear vision throughout your swim session.

To use the spray, simply spray it into your goggles and then rinse them before putting them on.

It’s important to rinse out the spray so it doesn’t get in your eyes when swimming.

 

4. Use your own Saliva!

Yes, we mean spitting in them!

You’ll be surprised to learn that it truly works miracles.

Plus, it’s absolutely free, so swimmers on any budget may use their saliva to keep their goggles from fogging up. It’s also a far healthier option than anti-fog spray!

Saliva is a very easy and inexpensive alternative that any swimmers can use by applying a coating of moisture to the lenses of their goggles.

5. Splash Water on your Face

Many people assume that the heat of your face colliding with the cool exterior temperature of the water causes swimming goggles to steam up.

To overcome this, they recommend that swimmers wet their faces with cold water a few times before putting on their goggles.

The notion is that because you’ll be cooling down your face, there won’t be as much of a reaction when hot and cold air collide.

6. Shampoo & Condition

Another alternative option but shampoo or conditioner are really effective.

By placing a small drop of this shampoo or conditioner into each lens and working it in, a thin layer of film will form, preventing the goggles from misting up.

Give the goggles a good rinse around 10 or 15 minutes after applying the baby shampoo, as you don’t want any remaining shampoo in your eyes.

Again, rubbing too hard will destroy the coating of film that the shampoo has left behind.

Conclusion

If this blog helped you, then make sure to let us know.

We’ve got some other really helpful content on our blog also, like our Guide to Swimming in the Sea or Finding the Best Swimming Gear for Kids.

Make sure to check out our top range range of swimming goggles below.

how to stop swimming goggles fogging up

Kids Football Training Equipment Guide

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If your kid is football mad, then this guide to a complete list of kids football training equipment is for you.

Whether your kid or kids are mad to train at home, or whether you are coaching the next group of up and coming superstars this will also help you.

We are going to give a quick run down of all the essential kids football training equipment you need for your back yard or local park.

Before you start, don’t forget it’s Summer Camp season!

Check out our Essential Guide to Kids’ Summer Camps here.

Or check out our Summer Shop:

If not, enjoy this blog.

kids football training equipment

Benefits of Kids Training at Home

Before we start with the equipment, it’s important to know the benefits of kids getting involved football training.

It’s amazing what it does for their development.

  1. Health benefits

Like any other physically demanding sport, football is great for your kids health. It will keep them in good shape, boost their stamina and get them exercising regularly.

  1. The Value of Teamwork

Communication skills are so important in football and your kid will learn how to cooperate and work with their teammates.

  1. Encourage Mental Resilience

Your kid is not going to win every game, every race or every drill, no matter how talented they are. So learning to cope with defeat and disappointment, as well as success, is a great lesson for the future.

  1. Better Social Skills

When training with a group, getting involved in a team, your kid will make new friends and meet new people, learning conversation and communication along the way.

  1. Fun

Whether training on their own or with their team, kids love playing football and games. Whether it’s scoring a free kick in their back garden and pretending to be their favourite footballer, or doing it in front of their friends, the joy can be unrivalled.

Kids’ Football Training Equipment: Football Cones

One of the most simple but important pieces of kids football training equipment are cones.

Football cones are great to set up and let your kid work on their dribbling skills, mark out boxes or grids or some targets for their passing.

They are cheap, cheerful and easy to carry around.

Kids’ Football Training Equipment: Goalposts

Absolutely key for your kids to practice their shooting or goalkeeping.

These pop up goals are lightweight and easy to

Plus, the amount of fun they will have simply kicking goals and points for hours on end is incredible.

Get two, and you will be able to hold fun games for your kids’ friends too.

If you don’t have the space for a full size goals, check out these smaller, pop-up nets:

Kids’ Football Training Equipment: Bibs

If your kid has their friends over and they want to play some team games outside, you will need some durable and lightweight bibs.

Or, if you’re coaching your kids’ friends in the park, these are even more important to create teams.

Bibs that are double layered and reversible, like the below, give you much more bang for your buck.

kids football training equipment

Kids’ Football Training Equipment: Footballs

You can never have enough footballs!

Never under estimate the joy a ball of leather filled with air can bring to your kids’.

We’ve got an incredible range of colours, sizes and designs for your kids to enjoy and kick around all day, every day.

kids football training equipment

Kids Football Training Equipment: Hurdles

Returning to the topic of running-related training equipment, training hurdles are an excellent way to simulate running on a football field.

In a football game, there are many various sorts of running, and training hurdles can replicate that.

These are compact and light, and they are a helpful item to have on hand.

kids football training equipment

Kids Football Training Equipment: Football Boots

Kids love football boots.

From a parents’ perspective, they also avoid your kids ruining their good shoes by kicking a football all day.

We’ve got a great range for boys and girls.

kids football training equipment

Conclusion

We hope you enjoyed this blog and now have all the tools you need for getting the essential kids football training equipment.

It will be a long summer ahead and hopefully it will keep them busy, fit and having fun.

Essential Post Run Stretches | with Irish Sprint Hurdler Sarah Quinn

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Getting your post run stretches done correctly is every bit as important as your pre-run stretches.

Unfortunately it is so often overlooked which can have negative long-term impacts.

That’s why we’ve enlisted the expertise of our brand ambassador and Irish International Sprint Hurdler, Sarah Quinn, to share some tips on your post run stretches.

Sarah, a member of the Irish 4x200m Relay team who took silver in the World Championships in 2022, talks us through a simple routine anyone can do and also why post run stretches are important.

So if you’re an elite level runner our just starting out, this routine can work for you.

Sound good?

Before you hear from Sarah, you might like our Guide to the Correct Recovery after a long run here.

Check out the full video below.

post run stretches

The Benefits of Post Run Stretches

“You may notice that your body feels sore after a run, which is a sign that you need to relax and recover.

“Stretching is also an important element of your rehabilitation process. Muscles are more flexible when they are warm.

“Stretching them at this time can help them heal faster by increasing their range of motion. Stretching shortly after a run, in particular, can help prevent muscle and joint stiffness that might come after an exercise, a condition known as delayed onset muscle soreness (DOMS).

“After exercise, increasing blood flow to the working muscles can help you recover faster. Blood circulation supplies nutrition to the muscles while also filtering waste materials like lactic acid.

“This can help to alleviate the symptoms of delayed onset muscle soreness, which include muscle stiffness, tightness, pain, and decreased muscle strength.

“As a result, the more you incorporate stretching into your post-run routine, the better your recovery will be. As a result, you’ll be less sore and more prepared for your next workout.”

Part 1: Slow Jog or Run

“Starting your post-run recovery program with a cooldown is always a good idea.

“This entails lowering the intensity of the workout for 5-10 minutes. You may go for a light jog or stroll, or do any low-intensity cardiovascular activity.

post run stretches

“The idea is to gradually lower your heart rate while your muscles remain heated. This will allow you to hold stretches for longer periods of time without having to huff and puff.

“After you’ve completed your cooldown, you can begin static stretches.

“These are isometric holds (a type of static stretch) that stretch the muscles that have been working hard the entire time you’ve been running.”

Post Run Stretches 1: Standing Quad Stretch

“Your quads, located at the front of your thighs, are powerful muscles that work hard when you’re running, so making sure they are loose and stretched is key.

“Here’s what to do.”

post run stretches

  1. Stand tall (don’t slouch), lift the foot of your cramping leg behind you, and grab it with your hand on the opposite side.
  2. Gently pull your heel toward your buttocks until you feel a stretch in your quad.
  3. Keep your other leg straight and your knees as near as possible together.
  4. Hold the stretch for 15 to 30 seconds before releasing it. Release and do it again. Change legs and repeat the steps on the opposite leg.

Post Run Stretches 2: Calf Stretch

“Your calf muscles also work hard, particularly when the ground is hard or bumpy.

“Having well stretched and loose calves will go a long way in preventing shin splints too!”

post run stretches

  1. Start by facing a flight of steps or an exercise step.
  2. Align your foot such that the ball of your foot and toes are on the step’s edge. For further support, you can grab a railing or a wall.
  3. Lower one foot’s heel toward the ground while bending the opposing leg’s knee. 4.  You should feel a strain in the calf of your leg when you lower your heel.
  4. Hold for 30 to 60 seconds, then switch sides and repeat.

Post Run Stretches 3: Seated Twist

“I love this deep stretch because it is a great way to target your glutes, hips and back.

“Your glutes are generally where all your power comes from and if left neglected can cause other issues and tightness in other body parts.

“While having loose hips and lower back are absolutely key to running pain free.”

post run stretches

  1. Sit with your legs straight out in front of you on the ground.
  2. Lift and cross your right leg over your left leg, which should remain straight.
  3. Bring your right leg to your chest and twist your body to glance over your right shoulder with your trunk.
  4. Hold the position for 15 to 30 seconds.
  5. Switch legs and repeat the process.

Post Run Stretches 4: Half Kneeling Lunge

“Your hip flexors are responsible for the heavy lifting of your legs as you run and it’s very common amongst runners of all abilities to have tight hips.

“Tight hips and groin muscles can also be common with jobs that require hours of sitting down at a time, be it a desk or a car.

“Make sure to follow these steps.”

  1. Take a step forward into a lunge position.
  2. Keep your upper torso erect and your toes pointed forward. Rear behind you, your back leg should be straight.
  3. Extend your hips forward with your hands until you feel a stretch from the front of your hip to the top of your thigh (of your back leg).
  4. Hold for 30-60 seconds before switching sides.

Post Run Stretches 5: Banded Hamstring

“Runners frequently complain about the dreaded tight hamstrings.

“This can occur as a result of improper running form. If you overstretch your hamstrings by taking too long strides, you could end up with tight hamstrings.

“ Here’s what you should do.“

  1. Get a resistance band or towel or something similar and lie flat on your back.
  2. Loop it around the leg you will stretch and lift it toward the ceiling
  3. Flex your foot toward you and pull back on the band to increase the stretch
  4. Also, you can lift the top half of your leg up and down in a controlled motion
  5. Repeat on the other leg

Post Run Stretches 6: Lying Down Pelvic Twist

“A tight lower back can be the cause of so many problems for runners.

“With the different variations in the ground, it can be fairly taxing on your lower back, so a few easy stretches go a long way.

“Like this one.”

  1. Lie flat on your back with your knees and hips bent at a 90 degree angle, arms out to the side
  2. slowly lower your legs to the floor
  3. Use your hand to pull your knees down further and hold into the stretch
  4. Repeat on either side

Conclusion

“I hope you enjoyed this routine and that it will help you getting a proper, quick and easy-to-do cool down in after your run.

“Don’t be scared to let us know how you got on with it or if you’d like me to cover any more topics.

“Check out Elverys Running category here or below to see some great products to help you enjoy that run.”

post run stretches

Best Trail Runs in Ireland 2024

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Trail running has exploded in popularity recently and we’re lucky to have some of the best trail runs in the world here in Ireland.

What’s even better is that Ireland boasts the best trail runs for every level of runner.

There’s thousands of kilometres of beautiful trails just waiting to be explored and scenery is unbeatable in some.

But we’re going to make your life a bit easier and pick our favourite and best trail runs from the likes of Dublin, Galway, Cork, Mayo and more.

Before you dive right in, our blog on Getting Started in Trail Running is a must-read for newbies.

Or, if you want to check out some gear, you can read our Top Trail Runners Review here.

Trail Runs in Ireland: Dublin

Howth Peninsula Trail

Distance: 6-12k

Total Ascent: 239m

The beautiful little fishing village in North Dublin needs little introduction and is a really popular tourist area.

Accessible at the end of the North DART line (commuters train), the Harbour is always buzzing with activity and has the most stunning views on the East coast.

For outdoor enthusiasts, the running trails just outside the village are amazing.

trail runs ireland

Known as ‘The Bog of Frogs’, the trail is just under 12km and takes in the Irish Sea Coastline, Dublin Bay and the Wicklow Mountains.

The full-length trail is quite long and would not suit beginners, but it also offers shorter routes of 6, 7 and 8k to cater for runners of all abilities.

Plus, you can go for a cool-down dip in the sea afterwards!

Trail Runs in Ireland: Wicklow

Glendalough Spink Trail – White Route

Distance: 9.5k

Total Ascent: 456m

In terms of options, it doesn’t get better than the Trails of Glendalough in the Wicklow mountains.

In total there are nine marked trails to run or walk, varying from short and quick trails that take 30 minutes to more mountainous options that could take up to four hours.

trail runs ireland

We’ve picked the White Route as one that suits all levels and can be considered moderately difficult.

Coming in at 9.5k in distance, the trail starts in the National Park Information Office and the trails are signposted as you go.

The scenery you will take in is nothing short of breath-taking.

Trail Runs in Ireland: Mayo

Murrisk and Croagh Patrick

Distance: 7.5

Elevation Gain: 749m

The most difficult of the trails in this guide, the Murrisk to Croagh Patrick trail run is not for the faint hearted.

Beginning in the car park at the foot of Ireland’s Holiest Mountain, this up-and-back route is over 7km in length and will take people anywhere from 2 to 3.5 hours.

trail runs ireland

The terrain is rugged and steep so appropriate footwear is required, and it’s not unfamiliar to experience the four seasons while ascending too so dress appropriately.

Home to the world-famous Sea2Summit race, trail runners can enjoy one of the most breath taking views in the country when at the summit and looking out across Clew Bay.

It is worth the challenge of getting there and some newly installed steps around ‘The Cone’ make the ascent and descent a bit easier.

Trail Runs in Ireland: Galway

Diamond Hill Circular, Connemara

Distance: 7.6k

Elevation Gain: 400m

Connemara National Park is a trail runner’s paradise and the Diamond Hill Loop is a heavenly experience.

Located near Letterfrack in Galway, this is a moderately challenging route and will take approximately 2.5 hours to complete.

Suitable for most fitness levels, however there are so bits of the route that boasts challenging and steep terrain.

trail runs ireland

Be aware, on a busy day the route can be packed with people as well as insects – bring your insect repellent.

Runners will experience some beautiful scenes across the National Park as well as the vibrant wildlife that run free across the hills.

Again, the right clothing and trail running shoes are needed as the weather can change very, very fast on the West Coast!

Trail Runs in Ireland: Kerry

Torc Waterfall Loop, Killarney National Park

Distance: 9.3k

Elevation Gain: 406m

This loop trail running located near the picturesque village of Killarney is a beautiful moderately challenging route.

Starting at Muckross House, trail runners will have to navigate around 1km of steps so you need to be reasonably fit as you ascend the Torc Mountain.

On the last couple of km on the route, you will come across the amazing Torc Waterfall as well as views of Killarney town and the lakes.

Proper trail running shoes with good grip is essential here, especially for the steps, but there is no gain without some pain and when you get to the top that will all be worthwhile.

Conclusion

There are some of our favourite and best trail runs in Ireland.

Now all that is left to do for you is to get out there and embrace the countryside and trails of Ireland.

Make sure to let us know your favourite trails and what you think of ours.

Check out our Trail Running range below.

trail runs ireland