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The Ultimate Guide to Cycling in Ireland 2023

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Welcome to your Ultimate Guide to Cycling in Ireland 2023.

Getting up on the bike and cycling in Ireland is one of the best and most beautiful ways to explore our amazing landscape, mountains, towns and greenways!

Ireland has much to offer for every type of cyclist, whether they prefer relaxing rides along the shore, touring historical sites, or taking on difficult mountain routes. Even if you want to race!

We’ll take you on a tour of some of the best cycling routes, undiscovered jewels, and practical advice in this blog to help you have an unforgettable cycling adventure in Ireland.

Check out the table of contents below.

cycling Ireland

Table of contents

  1. Why Choose Ireland for Cycling?
  2. Essential Cycling Gear
  3. Safety Tips for Cycling in Ireland
  4. Top Cycling Routes in Ireland
    1. Coastal Routes
    2. Countryside Explorations
    3. Mountain Adventures
  5. Cycling-Friendly Towns and Cities
  6. Cycling Events and Festivals
  7. Irish Culture and Heritage on Two Wheels
  8. Cycling Etiquette in Ireland
  9. Local Irish Cuisine for Cyclists
  10. Useful Resources and Further Reading

Why Choose Ireland for Cycling

We promise you, if you choose to go cycling in Ireland you will absolutely not regret it.

The experience can be magical.

Ireland offers bikers of all skill levels a really captivating experience because of its breath-taking scenery and rich history.

Here are some of the best reasons:

cycling Ireland

Breath-taking Landscapes

When you think of Ireland you think of our lush green fields, rugged coastlines and glass-like lakes.

We’ve also got some of the best Greenways to enjoy these in a safe environment too.

From the Wild Atlantic Way to the beautiful kingdom of Kerry, there is no shortage of options.

Explore the Culture

Ireland’s thriving cities, quaint towns, and historic sites offer many opportunities to fully experience the nation’s rich cultural legacy.

The ancient walls of Derry, the bustling streets of Dublin, and historic places like Newgrange may all be explored by bicycle.

Every location offers a different aspect of Ireland’s intriguing past.

Enjoy the Warm Irish Welcome!

The cycling community are a great bunch in Ireland, and so too are the people in general!

So if you go on a cycle you’re bound to bump into locals who would only love to share stories and local knowledge of what is worth checking out.

cycling Ireland

You might even get some dinner and a cup of tea too!

Terrains for all

Ireland has a wide variety of terrains to accommodate all different kinds of riders.

It offers a variety of hiking opportunities, including scenic mountain trails, easy country lanes, and coastline paths.

You may test your abilities on adventurous mountain biking paths or ride lazily along picturesque coastline roads while exploring the peaceful countryside.

If you’re only starting off on your cycling journey, this blog will give you a Step By Step Guide for riding a bike for beginners. 

Essential Cycling Gear to bring with you in Ireland

Fail to prepare and prepare to fail and all that!

With varied terrain and, well, varied weather too, it’s important to pack right.

Don’t forget these essentials:

Helmet – safety first! It’s a vital piece of equipment that no cyclist should be without. Make sure it’s properly fitted too.

Lights and Reflective Gear – When light is low or getting dark, you want to make sure you’re seen. Especially in windy back roads that Ireland has.

Repair kit – imagine being stuck out in the middle of nowhere and you get a puncture? A basic repair kit will have a spare tube, tyre levers, a pump and some sort of multi-tool to help you.

Waterproof clothing – Famously you can get all four seasons of weather in Ireland in only a couple of hours! So don’t forget a waterproof jacket, cycling shorts, gloves and light outwear. Oh yeah, and padded shorts for you know what!

cycling Ireland

Water and food – Carry a water bottle or hydration pack to stay hydrated. Bring energizing snacks for your rides, such as energy bars, bananas, or trail mix.

GPS – Use a map, GPS, or cycling app as navigational aids to plan your travels efficiently. Learn the routes and have a backup strategy in case there are any detours or unforeseen events.

 

Check out our cycling range to find some essential pieces of kit for your adventure!

Cycling in Ireland Safety Tips

As we said above, safety should be your paramount concern when cycling.

As fun and enjoyable as it is in Ireland, it can also be dangerous if you aren’t careful.

These are some essential safety tips to follow.

Obey the rules of the road

Become familiar with and follow Ireland’s traffic rules and regulations.

It’s quite useful to know if it is illegal to ride a bike without a helmet in Ireland too.

This include paying attention to traffic signs, letting pedestrians go first, and riding on the right side of the road.

Here are some useful laws on cycling in Ireland.

Strap up and be seen!

We urge all cyclists never take to the road without a helmet.

While you should not forget your reflective gear either!

And while you’re not legally obliged to wear a helmet or high-visibility clothing, the Road Safety Authority also urges people to do so.

cycling Ireland

Stay Alert

You never know what’s around the corner in the Irish countryside.

Always keep a constant eye on your surroundings.

Look for potential hazards on the road, be aware of other drivers, and be prepared for any adjustments to the flow of traffic.

Plan your route

While it can be tempting to just head off and see where the wind takes you, you should plan your route before hand.

Or at least have a general idea where you are going.

Learn about the route you intend to take beforehand. To make your ride safer and more pleasurable, take into account variables like the state of the roads, elevation variations, and traffic volume.

Ride Single File

The law allows you to cycle no more than two abreast but in areas of high traffic, single file is much safer.

It’s about being mindful of motorists and also avoiding unnecessary congestion.

Carry ID

In case of emergency, it’s really important to have ID.

Furthermore, emergency contact numbers are important to have also.

Top Cycling routes in Ireland

There is absolutely no shortage of stunning cycling routes that you and your family can enjoy.

Whether it’s an easy and leisurely route, tougher terrain or even fast roads, Ireland boasts it all.

Here are some of our favourites.

Irish Coastal Cycling Routes

Wild Atlantic Way: Spanning 2,500 km along the western coast, this iconic route showcases Ireland’s rugged beauty, dramatic cliffs, and charming seaside villages.

Causeway Coastal Route: Discover the stunning Causeway Coastline, featuring the UNESCO World Heritage Site Giant’s Causeway, medieval castles, and picturesque beaches.

Ring of Kerry: This classic route takes you on a 179 km loop around the Iveragh Peninsula, showcasing enchanting coastal vistas, mountains, and traditional Irish villages.

Irish Countryside Cycling Routes

Boyne Valley: Explore the historic Boyne Valley, home to ancient burial mounds, monastic ruins, and the UNESCO World Heritage Site of Newgrange.

Connemara Loop: Experience the rugged beauty of Connemara, cycling through scenic mountains, pristine lakes, and charming villages like Clifden and Roundstone.

Great Western Greenway: Follow the former railway line from Westport to Achill Island, cycling through picturesque landscapes, peat bogs, and offering stunning coastal views on Ireland’s first greenway!

Irish Mountain Cycling Routes

Wicklow Mountains: Challenge yourself with exhilarating mountain biking trails in the Wicklow Mountains. Explore the renowned Sally Gap, Glendalough, and the scenic Wicklow Way, immersing yourself in the beauty of Ireland’s largest upland area.

Killarney National Park: Pedal through the stunning landscapes of Killarney National Park, where you’ll encounter lush forests, sparkling lakes, and the awe-inspiring Gap of Dunloe.

The Burren: Discover the unique limestone landscape of the Burren in County Clare. Cycle through this captivating region, dotted with ancient monuments, rare flora, and panoramic views of the Atlantic Ocean.

We told you there was something for everyone, didn’t we?

Don’t forget to choose the route that matches your ability. When you do, you’ll get a taste of everything great about Ireland.

The best cycling events in Ireland

There are a lot of really fun cycling events to enjoy in Ireland every year.

This is a great opportunity to meet new people, learn some cycling knowledge and have a bit of craic too.

We recommend checking out the following:

Ring of Kerry Charity Cycle

Held annually, this event takes participants on a 180 km loop around the stunning Ring of Kerry. Join thousands of cyclists as you pedal through picturesque landscapes while supporting various charities.

Great Dublin Bike Ride

Explore the streets of Dublin in this annual mass participation cycling event. With various route options, cyclists of all abilities can join in and experience the city from a unique perspective.

Tour de Picnic

Combine your love for cycling and music by participating in this charity cycle to the Electric Picnic music festival. Pedal alongside fellow festival-goers while raising funds for a good cause.

Wicklow 200

This challenging sportive takes riders on a 200 km loop through the stunning Wicklow Mountains. Experience the beauty of this region while testing your endurance on Ireland’s longest-running and most renowned cycling event.

Not for the faint-hearted!

Tour de Connemara

Enjoy the breath-taking landscapes of Connemara during this annual cycling event. With routes ranging from 80 km to 160 km, participants can soak in the beauty of lakes, mountains, and rugged coastline.

Wild Atlantic Mizen Cycle

Embark on a scenic coastal adventure along the Wild Atlantic Way, starting from Mizen Head. This multi-day event showcases the breath-taking beauty of Ireland’s western coastline.

Bike Week

Bike Week is a nationwide initiative held annually to promote cycling and its benefits.

It features various events, including leisure rides, family-friendly activities, and cycling workshops, encouraging people of all ages and abilities to embrace cycling.

We guarantee you’ll have a great time at these events.

But make sure to do your research in terms of dates and difficulty of the cycle before you sign up.

Cycling Etiquette in Ireland

At this stage we know all about what and where to cycle in Ireland.

Now we are going to focus on how you should cycle and more importantly, act when you are on the road.

It’s just a few simple reminders that will help you contribute to a better cycling experience for you, pedestrians, and motorists alike.

Share the Road

Since cyclists in Ireland are regarded as moving objects, it’s critical to give moving objects the right of way and to share the road with them.

Ride predictably, follow the rules of the road, and let people know what you’re up to.

Be Respectful

Respect and consideration should be shown for drivers, pedestrians, and other cyclists.

When someone yields or makes space available, greet them with courteous gestures like waving or nodding to show your appreciation.

Pass Safely

When passing slower bikes or pedestrians, give them plenty of room and maintain a safe distance.

Always pass on the left, and before re-entering the lane, make sure it is clear.

Use Hand Signals

Use clear hand signals to convey your intentions to turn or halt when communicating.

At intersections, make eye contact with drivers to let them know you’re there.

Watch Pedestrians

When cycling on shared pathways or sidewalks, keep an eye out for pedestrians.

Give pedestrians room, move slowly, and always stop for them at crosswalks.

Respect Private Property

Unless you have express permission, stay off private property, such as farms or private roads, when cycling.

Respect the environment and only cycle along authorized routes.

Don’t be a litter bug

Avoid littering while cycling.

Carry a small bag with you for any waste, such as used tissues or the wrappers from energy bars, and properly dispose of it in the specified bins.

Control Your Speed

Adjust your speed to the conditions of the road and pay attention to any people, kids, or animals that may be nearby. When approaching tight turns or crowded areas, slow down.

Conclusion

All that is left to do now is get out there and enjoy the cycle.

Intersport Elverys has a great range of bikes and cycling gear for you to check it too.

Have a look at our website below and you can even avail of instalments payments thanks to humm!

A how-to Guide to Keeping your Kids Active

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All parents want their kids to happy, healthy and active, especially during busy times like the school year. But we know that keeping them active can be difficult.

At school, they could be sitting at a desk for most of the day, followed by busy evenings and homework to complete, makes finding time for physical activity a challenge.

Not to mention kids’ love of gaming!

But at Intersport Elverys we believe that nothing beats play time outdoors and in this blog we’re going to share some practical tips on how to ensure you are keeping your kids active this year.

Sounds fun?

keeping kids active

Challenges of Keeping Kids Active During the School Year

Life is busy for parents and there are so many distractions for kids these days too.

We all struggle to keep as active as we should be for the same reasons.

A survey conducted by the Irish Heart Foundation in 2020 found that four out of five kids are not getting the recommended 60 minutes of physical activity they need per-day, with factors such as lack of time and access to facilities as a barrier.

We’re not here to point out what you are doing wrong either by the way, just to inform you of the reasons why it might be happening.

Here some of the most common.

Busy Schedules

Finding time for physical activity can be challenging with school, extracurricular activities, and homework.

Particularly when the evenings get shorter and the window to get outside decreases.

Here are some tips on how you can better balance school and sports. 

Bad weather

It’s Ireland, after all!

It would be a great little country if only we could roof it, but unfortunately we can’t.

The weather is unpredictable and that makes outdoor activities difficult and hard to plan.

keeping kids active

Screen Time

With so many digital gadgets and displays available, youngsters may be more prone to spending their leisure time on their devices rather than engaging in physical activity.

Trying to get them off their screen often leads to arguments and tantrums and we all want to avoid that too.

No Motivation

After a long day at school, children may be exhausted and unmotivated to engage in physical activity.

Parents can be the same with work.

No Facilities

Depending on where you reside, you may not have easy access to sports facilities or children’s programs.

If you’re living in a rural area, transport may be an issue. Or if you’re urban, there might not be sufficient space for your kids.

Each pose their own difficulties.

 

These challenges make it hard for parents trying so hard in keeping their kids active. But with some creative thinking and planning, it is possible to overcome it.

Tips and Tricks in Keeping your kids Active

Being creative and being prepared are great ways to ensure you are keeping your kids active this summer and during the school year.

Thankfully, Ireland has an abundance of hidden gems and ideas.

Check out our Ultimate Guide to Watersports Blog for an idea of some of our best water sport resources across the country.

Or below are some other ideas to consider.

keeping kids active

Schedule Activity Time

Schedule time for physical activity just as you do for academics and extracurricular activities.

This might be anything as simple as a family walk after dinner or a dance party before night.

Here are some fun activities that you can do to make going back to school fun. 

Make it Fun!

Children are more likely to participate in physical activity if it is enjoyable.

Consider swimming, biking, or even taking dancing classes.

SUP Boarding is all the new trend too – check out our Guide to SUP Boards in Ireland.

Embrace the Outdoors

Ireland has some of the most beautiful nature in the whole world!

And we don’t say that lightly.

Despite the fact that the weather in Ireland can be unpredictable, there are several options for outdoor physical activity.

Try hiking, playing soccer, or even taking a walk at a nearby park.

This blog on the Best Trail Runs in Ireland will show you where some of these beautiful nature walks can be done.

Ways to Encourage a healthy lifestyle

As well as coming up with ways to keep your kids active, it’s equally important to encourage a healthy lifestyle too.

Sport is a great way of doing that, and our blog on the Health Benefits of Sports for Kids will share more on the how and why.

Lead the way with healthy habits

Healthy habits should be modelled for children, so make sure you’re adopting healthy habits yourself.

This could involve eating a well-balanced diet, exercising regularly, and getting adequate sleep.

Limit Screen Time

While screens may be a tremendous source of entertainment and education, they should be used in moderation.

Encourage your youngster to participate in other activities such as reading, playing outside, or socialising with friends.

Make healthy choices simple

Make sure your youngster has easy access to water and healthy snacks.

Packing nutritious lunches and snacks for school can help ensure your child gets the nourishment they require.

Often, access to healthy foods can hard to get, so if you make this available at all times, it’s amazing the impact it can have.

 

You can help your child stay active, healthy, and happy throughout the school year by taking a holistic approach to their health and well-being.

Set Realistic Goals and Expectations

While encouraging your child to be active is crucial, it is equally important to set reasonable goals and expectations.

Don’t expect your youngster to become a superstar athlete overnight.

Instead, concentrate on establishing attainable goals that will help you gain confidence and a sense of accomplishment.

This could be striving for 30 minutes of physical activity every day or practicing a specific skill, such as basketball dribbling or bike riding.

Celebrate your child’s accomplishments, no matter how minor, and view setbacks as opportunities to learn and grow.

keeping kids active

The American Academy of Paediatrics recommends that parents help their kids set “SMART” goals – goals that are:

  1. Specific
  2. Measurable
  3. Attainable
  4. Relevant
  5. Time-bound.

For example, instead of saying ‘I want to get in shape’, a SMART goal might be ‘I want to run a 5K in 3 months’.

Give your kids plenty of options and support

There are numerous tools and support systems available to assist kids in remaining active during the school year and summer.

Encourage your child to join sports teams or after-school activities that are related to their interests.

There is a GAA club in nearly every parish in Ireland, or why not consider rugby, soccer or athletics.

You can ever consider youth gym classes or youth programs. Make exercise a family event by going for walks or bike rides together.

You can also assist your child in tracking their progress and remaining motivated by providing them with a fitness tracker or app that allows them to establish and track objectives.

It is critical to remember that physical activity does not need to be structured or formal in order to be effective.

Encourage your child to participate in active play with their buddies, such as tag, kicking a ball around, jumping rope or a game of frisbee.

The goal is to choose activities that your child will enjoy and that will work with their schedule and lifestyle.

Conclusion

Sport and play time can be so much fun for your kids and has so many benefits.

By knowing the challenges and acknowledging them, you can help your kids develop lifelong healthy habits.

And you might even enjoy and develop a better lifestyle yourself.

We’re here to help you on every step of the way too, so check out our amazing kids category below.

The Benefits of Sports for Kids

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Sports, fun and summertime go hand-in-hand at Intersport Elverys and the benefits of all these for kids are humongous.

As well as sports being fun for your kids, it can also keep them active, allow them make new friends and learn important life skills.

But did you know that sports can also improve their physical and emotional health?

In this blog, we’ll look at some of the advantages of sports for children, such as how it can help them stay fit, healthy, and happy.

benefits of sports for kids

Physical Health Benefits of Sports for Kids

Regular physical activity is essential for kid’s health and development, and sports are an excellent method for them to obtain the exercise they require.

The following are some of the physical health benefits of sports for children:

Better Cardiovascular Health

Sporting activities can help children’s cardiovascular health by strengthening their heart and lungs.

This can help individuals increase their endurance, lower their risk of heart disease, and enhance their general fitness.

Improve coordination and motor skills

Sports require children to use multiple muscle groups while also developing coordination and motor skills.

This can assist children enhance their general physical ability, balance, and agility.

Reduce the risk of obesity

According to the World Health Organisation (WHO), they estimated that over 38 million kids under the age of 5 were overweight or obese.

Regular exercise and sports is a brilliant method of your kids maintaining healthy weight and reducing the risk of becoming obese.

Obesity leads to a range of health problems, like diabetes, high blood pressure and heart disease.

benefits of sports for kids

Maintain stronger bones and muscles

Weight-bearing sports such as running and leaping can help children develop stronger bones and muscles.

This can lower the chance of injury while also improving overall physical performance.

Yoga can be a fantastic option, so why not check out our Best Yoga Poses for Kids Guide with the O’Neill family?

Sports provide kids with a variety of physical health benefits that can help them live happier, healthier lives.

Mental Health Benefits of Sports for Kids

Along with the physical, sports for kids can have huge benefits on their mental health too.

A study in the British Journal of Sports Medicine found that participation in team sports can help improve kids self-esteem and positively impact both their mental health and social skills.

Here are some of the benefits:

Reduced stress and anxiety

Physical activity, such as sports, can help youngsters cope with stress and anxiety.

Endorphins are released during exercise, which can improve mood and reduce tension and anxiety.

Improve confidence

Participating in sports can help youngsters develop a sense of accomplishment while also improving their self-esteem and confidence.

benefits of sports for kids

This might boost their confidence in their abilities both on and off the field.

Better sleep

Regular activity, especially sports involvement, can help children sleep better.

This is significant since sleep is essential for both physical and mental wellbeing.

Better Attention span

Sports can help youngsters increase their focus and attention span, which can help them perform better in school.

Sporting activities provide children with a variety of mental health benefits that can improve their general well-being and happiness.

Football is always a great option, this Guide to Football Training Equipment might come in useful to get started.

Social Benefits of Sports for kids

Sports can be a really effective and simple way of helping your kids develop all important life skills, such as social confidence, teamwork, communication and leadership.

It might also be one of the first times they get exposed to all these at once too.

Here we look into them a bit more.

Teamwork and leadership skills

Sporting activities need youngsters to operate as a team and learn how to lead and follow.

This can assist kids in developing key social skills and attributes of leadership that will serve them well in the future.

benefits of sports for kids

Studies have found that community sport participation helps improving kids shyness and significantly increasing anxiety over time.

Making friends

Sports can be an excellent method for youngsters to meet new people and develop new friends.

This can assist children in developing a sense of belonging and social skills, as well as having much more fun.

Learning to win and lose

Both are equally as important as the other.

Learning to handle triumph and failure with grace and sportsmanship: Sports can teach youngsters how to handle win and defeat with grace and sportsmanship.

This can aid in the development of crucial life skills and values, especially once they know that it is not all about winning.

Academic Benefits of Sports

As well as doing great in sports, it’s important that your kids academic side improves too.

And sports are a brilliant method of doing just that.

But don’t just take our word for it. We’ve pulled out of some great research to back up why sports and ‘the books’ go hand in hand.

  1. Research published in the Journal of School Health discovered that middle school pupils who participated in sports performed better academically than those who did not.
  2. In the USA, Student-athletes have higher grade point averages (GPAs) and lower dropout rates than non-athletes, according to the National Federation of State High School Associations.
  3. According to a review of data published in the Journal of Physical Activity and Health, physical activity, especially sports involvement, can improve cognitive function and academic achievement in children and adolescents.

Conclusion

We hope at this stage you are beginning to see how beneficial sports can be for your little bundles of joy.

If your thinking of sending your kids to camp this year, this Essential Guide to Summer Camps blog is a must read.

Otherwise, we hope we’ve laid out all the benefits to you and this might encourage you to get your kids involved in sports.

Intersport Elverys are experts in sport and have an incredible of kids categories and items to help you along. Check it out below.

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

Best Trail Runs in Ireland 2023

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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

Guide to the Correct Recovery after a Long Run

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Getting your recovery after a long run done in a correct manner is almost as important and beneficial as the run itself.

That’s why we’ve entrusted the help of ASICS Frontrunner and Neuromuscular Therapist, Grace Lynch, to take us through her essential tips for recovery after a long run.

Grace is an international level long-distance runner, so knows how to get the very best out of her performance.

So have a read through below where you’ll be sure to learn a thing or two for when you’re recovering from your next long run.

recovery from long run

If you’re new to running, why not check out our Ultimate Beginners Guide to Running HERE. 

Recovery after a long run: with Grace Lynch

“No matter what level of sport you are at, recovery is a fundamental aspect of training.

“Without adequate recovery our bodies can not adapt to the stress we apply to it through training and exercise. As a runner, one of the aspects I prioritise during my training week is my recovery strategy.

“I know that if I don’t dedicate enough time to recovery, my body will start to feel the stress from the miles and high intensity training sessions I log during the week.

“No matter if you are new to the running community or you are an experienced runner facing a season of racing, we all need to take the time and organise our recovery protocol.

“For me there are certain things I do during my week to keep myself injury free and ready to tackle training. More importantly, I know when I toe the line on race day, I’ve done everything I can to prepare my body and mind and put forward my best performance on race day!

“So, what can you do as part of your daily or weekly routine to help you stay on top of your recovery and attain those short and long-term goals you have in your training diary?

“Here are a few of my top tips to keep you running smoothly this season!”

Recovery after a long Run: Top Tips

Daily rituals

“First off, lets get the simple things nailed down!

“First thing I do upon waking up is ensure my hydration levels are good to go for the day ahead.

!Get some room temperature water in after waking up and ease yourself into your day.

“A good tip I find is to complete 5 minutes of mobility. Just some easy flows to wake up the joints and muscles before starting any physical activity.

“I like to do my run in the morning, so this sets me up perfectly and helps to prevent injuries.

“Another good idea is to take note of how your body is feeling each morning and jot it down in your training journal.

“I jot down energy levels and if I have any niggles or complaints. This can help you to identify patterns or triggers which can aid you in your training plan and maintaining good health and well-being.”

Physical Therapy and Footwear

“As a Neuromuscular Therapist, one of the biggest factors in leading to injury I find, both when dealing with clients and my own experience, is over-training and a lack of recovery.

“Unfortunately, injuries can pop up, but the key is to do everything we can in an effort to prevent and reduce the incidence of injury.

“This Top 5 Runner Review Blog will help you pick.

“If you are new to running, I would recommend going to your physio to see if you have an imbalance which needs to be worked on.

“From here, your S&C coach can subscribe a simple program to strengthen your weaknesses and make the body more resilient to training and the loading of running lots of miles.

“Additionally, going to your local Intersport Elverys store with some feedback on your foot type, you can be sure to be recommended the right shoe type for your personal running needs.

“So, whether your neutral, an over pronator or under pronator, a 5k runner or a marathon junkie, you can be sure to find the right shoe for you!”

Sleep and Nutrition

“I think we all know the importance of getting enough sleep and following a well-balanced diet.

“Add in a working lifestyle and following a training program – these two key elements need to be high on your priority list.

“The one thing I find goes hand-in-hand with sleep and nutrition is being organized. I usually dedicate my rest day or my Sunday evening to planning out my week.

“Once I know how my schedule looks, I can ensure to prepare my food for busy days of work and training.

“It can make a huge difference to your training sessions when you have fuelled up properly, so get yourself organised and you’ll be feeling confident that your training won’t be affected by a busy lifestyle.

“I always pack some extra snacks for post workout nutrition, just in case!

“Fail to prepare, prepare to fail!”

Rest days

“Finally, rest days are not only vital for physical recovery, but also for mental recovery.

“If you are training hard to achieve your goals, sometimes it can be easy for training to become monotonous.

“Enjoyment is key when it comes to running and rest days are essential in providing you with time away from running to refresh your body and mind.

“This helps the recovery process but also keeps you motivated and driven, especially during hard training blocks.

“I usually try to plan something I enjoy for my rest day, like meeting friends for a catch up and coffee.

“After all, life is to be enjoyed, so make sure you make time for those aspects of life too!”

 

Conclusion

“So, I hope these few tips keep you happy and healthy this winter season and keep you on track to achieving those running goals you have!

“Why not check out our blog on the Health Benefits to Running HERE.?

“Check out Intersport Elverys Running range HERE or below.”

recovery from long run

Guide to The Benefits of Swimming in The Sea

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FOR some people it can be the most fulfilling experience in the world – others the worst – but either way the benefits of swimming in the sea are unquestionable.

Although the sea swimming craze really took off since lockdown, the benefits were being enjoyed by people for centuries.

One of the great aspects to sea swimming is how is accessible it is, the social aspect of meeting fellow sea swimmers and the many physical and mental benefits.

We’ve covered the Health Benefits of Swimming in this BLOG.

In this blog we’re going to list our best eight benefits of swimming in the sea, along with some more information to help you get start.

So jump right in.

the benefits of swimming in the sea

Before we start, why not check out our Swimming Gear for Kids Guide right HERE? It has got all the information on the leading swimming products for kids.

 The Benefits of Swimming in the Sea

Improves Circulation

Swimming in cold water flushes your veins, arteries, and capillaries. It helps to warm our extremities by forcing blood to the surface.

So basically, we become accustomed to the cold after repeated exposure!

Gives your immune system a boost

The immune system’s response to cold water has been extensively researched.

Because the body is forced to react to changing conditions, cold water helps to enhance white blood cell count. Your body gets better at activating its defenses over time.

Get a Natural High!

Endorphins are released when you swim in cold water.

The brain creates this hormone to help us feel pleasant throughout activities.

Swimming in cold water is also a type of exercise, and exercise has been shown to help with depression.

Swimming in cold water gets us close to the pain threshold and when we are in pain, endorphins are released to assist us cope.

Increase your Libido!

Yes, it really does!

Cold water has long been thought to suppress sexual desires, but truth is that it boosts your libido!

A little dip in cold water increases oestrogen and testosterone production, enhancing fertility and libido.

Greater libido has a number of advantages, including increased confidence, self-esteem, and mood.

the benefits of swimming in the sea

Burn Calories

In cold water, the heart has to beat quicker, and the body has to work harder to keep everything warm while swimming.

Swimming in cold water burns significantly more calories than swimming in warmer water.

Although it is a myth that drinking cold water improves calorie burning, it is true that cold water lowers your body temperature to the point where your body must react.

Socialise

As we’ve highlighted above, you’ll meet loads of new friends in sea swimming.

There’s great camaraderie and community in sea swimming in Ireland.

Plus, there’s also the challenge which will bring people together too.

The effects of cold-water swimming on the menopause is also being researched. The problem is that it’s tough to prove that it’s the cold water that’s making a difference, because socializing and exercising both increase overall health and happiness.

What’s not to appreciate about that?

Reduce Stress

Swimming in cold water puts physical and emotional strain on the body.

The link between cold water and stress reduction has been proven in numerous studies.

Swimmers who swim in cold water become calmer and more relaxed.

Benefits of Sea Swimming as Exercise

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate.

According to one study*, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

Benefits of Sea Swimming on Injury

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis*.

Safety First: Benefits of Sea Swimming Ireland

Like all sports and activities, and especially when water is involved, there are rules and safety measures you should follow.
Remember, safety first!

Acclimatise

Coming into the summer is the best time of the year to start as the water will only get warmer.

But either way, make sure you keep swimming to get your body used to the cold.

Be safe

Open water is dangerous too.

Only swim in areas where it is safe, and make sure you can get in and out of the water quickly. Never go swimming by yourself.

Wear the right gear

Wear a swimming hat (or two) to keep your body.

You can also wear neoprene gloves, booties, balaclavas, or a wetsuit if you want. We’ve got them all HERE.

Don’t Dive

Jumping into cold water unprepared can be dangerous and give you cold-water shock.

So get used to it before you go jumping or diving in!

Know your limits

Reduce the amount of time you spend in the water as the temperature drops.

Swimmers often only swim for one or two minutes at a time in the winter.

The general rule is that you can spend 1 minute in the water for every degree of water temperature – course, you must listen to your body as well.

Our post-swim robes are excellent for warming you up.

Conclusion

So why not take the plunge and start embracing the cold water and freeze sea breeze?

If you’re interested in Watersports, check out our Ultimate Guide to Watersports in Ireland blog.

If you do, make sure to stay safe and keep within your abilities.

And don’t forget to enjoy it.

Before you leave, why not check out our Blog on Swimming Nutrition right HERE. 

Why not check out our fantastic swimming range HERE or below.

the benefits of swimming in the sea

*Source: Amateur Swimming Association (ASA)

Guide to Buying a Kettlebell

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If you’re interested in buying a kettlebell but don’t know where to start, this ultimate guide is for you.

Kettlebell training has exploded in recent years, with professional and amateur athletes all availing of the massive benefits it produces.

Getting strong, fitter and leaner in a shorter space of time and with minimal fuss.

It’s that easy (almost!).

In this guide, our Home Gym Expert Staff member, Alex Malone, takes you through the most important aspects of buying a kettlebell.

He will take you through things to look for when buying a kettlebell, as well as all the benefits and top tips you will need.

Don’t forget our wide range of kettlebells to get you started.

buying a kettlebell

If cardio is your thing but weight training not so much, check out our guide on How to Buy a Spin Bike.

How to Buy a Kettlebell Overview

Kettlebells, often known as ‘Russian hand weights’, have been around since the 1700s, although they have only recently acquired widespread media attention and appeal in the fitness industry.

While kettlebells have long been seen as a source of pride in Russia, they were not manufactured and used in North America until 1998.

In 1985, Russia designated kettlebell a sport with its own set of rules and regulations.

On a global scale, both men and women participate in power and strength endurance sports, both recreationally and competitively.

Types of Kettlebell

“Hi guys, firstly you got to remember that there are two different types when buying a kettlebell – vinyl coated kettlebells and cast iron kettlebells.

“The cast-iron kettlebell, sometimes known as the ‘original’ kettlebell, is constructed entirely of cast-iron.

“The material and design of the handle and weight are both consistent. The vinyl kettlebell is similar to the cast-iron kettlebell in appearance, but it has a vinyl coating that covers the weight and, in some cases, the grip.

buying a kettlebell

“One thing to be conscious of is that if a kettlebell is covered n vinyl, it may not be the exact weight, while they can also be kore expensive due to manufacturing costs.

“Both are suitable for commercial and home gym use, but if you’re planning on doing double-handed exercises like kettlebell swings, cast iron kettlebells are what to buy.”

Benefits of Kettlebell Training

Low Impact Cardio

“Traditional cardiovascular activities such as running can be quite beneficial to strength athletes, they can also be extremely taxing on the body.

“If your recovery isn’t completely customized to that strategy, adding hours on the treadmill to your training might not be the most beneficial cardio option either.

“Kettlebell training means you won’t be putting the same repetitive strain on your joints and connective tissue as you would if you were jogging because your feet stay grounded during even the most powerful moves.”

Full Body Workout

“Kettlebells’ allure stems from the fact that they’re healthy for more than simply your heart and lungs.

“They can also help you increase your muscular strength and mass all over your body.

“Everything from swings to Turkish get-ups will make you a significantly stronger lifter because most kettlebell exercises stimulate muscles from head to toe.

“Working with kettlebells will give your entire body a major boost in strength, with a focus on your core.”

buying a kettlebell

Better Mobility

“The good news is that you don’t need good coordination or mobility to begin kettlebell training.

“With workouts like Turkish get-ups and kettlebell windmills, you may start simple and gradually increase your overhead mobility, coordination, and stability.

“Deep kettlebell goblet squats, as well as precise kettlebell deadlifts and swings, will improve hip mobility and coordination.

“Your coordination and mobility will have greatly improved by the time you progress to the more challenging kettlebell moves.”

Practicality

“They are also a super quick way of shedding some pounds in a short space of time. Some studies find you can burn up to 400 calories in a 20 minute workout.

“So they will leave you feeling great both mentally and physically afterwards.

“They are also incredibly easy to store and carry around than other weights and won’t take up a lot of room in your home gym.”

How To Buy a Kettlebell Top Tips

Don’t Go Too Heavy

“It won’t benefit you if you go too heavily.

“You’ll do more harm than good by exercising your ego.

“You’re not ready for it just because you saw it on the internet.

“While it’s necessary to push yourself, if you’re sacrificing form in order to lift a given weight, the possible injury outweighs the potential benefit.

“As long as you keep within your capabilities, heavyweight is necessary for gaining strength.

“It’s easy to get carried away with a goal of pressing or swinging greater and heavier weights.

“Stop the set as soon as your form deteriorates, or even a set or two before that, if you’re utilizing a weight you can handle for a specific rep range.”

buying a kettlebell

Simplify Your Training

“Nothing beats the simplicity of one or two bells and some fresh air if you’re in your home gym

“When it comes to gym equipment in traditional venues, it’s easy to get caught up in the ‘more is better’ approach.

“The list goes on and on with racks, dumbbells, cable machines, ab stations, and so on.

“With a few kettlebells, you may add dynamic moves to your calisthenics practice at home, simplifying it.

“Check out our amazing bundle offers HERE. 

“A change of pace from in-depth, percentage-driven workouts can be refreshing.

“Simple complexes and movements can help you keep going on your strength journey without missing a beat and without the need for a ton of equipment and weight.”

Stay within your Ability

“Just because you desire to accomplish something doesn’t necessarily mean you’re ready to do it.

“The talent is more vital than the will.

“If you’re new to the kettlebell world, social media may be a dangerous area. Juggling, aggressive motions, and high-volume routines may appear appealing, but if you’re not ready, take a step back.

“We’ve got some great workout ideas below.”

Kettlebell Training Workouts

“There is loads of brilliant kettlebell workouts you can find online and do at home.

“Below are some links to our favourites.”

Men’s Health Focus on Building Muscle

Cosmopolitan’s 15-Minute Workout to hit all muscle groups

Conclusion

We really hope you enjoyed this blog.

If you’re interested in more really good content, check out our Blog right here.

Or why not shop our Kettlebell range HERE or below.

buying a kettlebell

VHI Womens Mini Marathon 2023

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Intersport Elverys is delighted to partner with the VHI Womens Mini Marathon for 2023.

For the last 19 years we have been offering unique product, advice and benefits to marathon participants.

We absolutely love sport! From grassroots all the way to the very elite, supporting Irish athletes and sporting organisations dates back to our very origins and is part of our ethos.

We’re one of the biggest supporters of Irish sport in the country and we’re at the heart of sport.

During your mini marathon journey make sure to check out our socials and blog for advice, competitions and more.

For all your running and sporting needs make sure to visit your local Intersport Elverys store or explore our range on Elverys.ie

Between now and the big race day, we will be giving you tips and advice on how to get yourself ready and on the road to the VHI Womens Mini Marathon.

Below, we have some really important advice from chartered physio Michelle Lyons, while we’ve also gone to the trouble of picking out some of the best running shoes, leggings and sports bras for you.

VHI Womens Mini Marathon: How to Be your Best

Chartered physiotherapist Michelle Lyons talks to us about how to be at your best for the VHI Women’s Mini Marathon and how to ensure your training continues smoothly!

“By now, hopefully your training is well underway as June is only around the corner!

“I’ve worked with lots of female athletes (both professional and beginners) and there are often a couple of niggly problems like back pain or a bit of leaking when you run….that may be holding you back.

VHI Womens Mini Marathon

“Often it can be an issue with your pelvic floor – did you know that 1 in 3 women have some sort of pelvic floor problem? But don’t panic, there’s a solution!

“Your pelvic floor muscles run like a sling from the front of your pelvis to your tailbone and they have a number of jobs, like giving you control over your bladder and bowel and keeping your pelvic organs where they are supposed to be.

“But they are also really important when it comes to preventing low back pain, as they provide stability for the joints of your lower back and pelvis.

“The muscles can become stressed during pregnancy and childbirth or if you have chronic constipation, which can lead to problems with low back pain, some leaking from the bladder or bowel or even a dragging feeling as if things are moving down and out.

“For many women, leaking when they run is a very common problem. I say common, but it’s really important to remember that leaking is NEVER normal and there is almost always something that can be done about it!

“Probably the best way to address the issue is to check in with a women’s health physio who also works with athletes; she will be able to not only help you address your pelvic floor issues but also look at your running form.

“Remember: most women don’t need pelvic floor strengthening (no more kegels!) but they do need to re-learn coordination of the pelvic floor with the breath.

“In the meantime, here are some tips to help you get started”

VHI Womens Mini Marathon Tips

Know your floor!

“Your pelvic floor muscles do a number of jobs, including controlling bladder and bowel function.

“Find your pelvic floor by taking a deep breath in, and as you exhale, relaxing all the muscles in and around your pelvis.

“Take another breath in, and this time as you exhale, close your anus and lift up and in, (as if you were trying to stop gas escaping) Count to 5 out loud (to make sure you’re not holding your breath.

“Then (this is the most important part!) fully relax your pelvic floor.

“Congratulations! You just found and activated your pelvic floor muscles!”

Coordinate with your breath.

“Now that you know where the muscles are, practice coordinating with the breath. This will give you more stability during your run and may help with your endurance.

“Take a breath in and feel how both you lower tummy expands a little and your pelvic floor drops a little.

“As you exhale, your tummy should gently move back in by itself and your pelvic floor rises a little.

“This cycle should happen with every breath but if you are worried about leaking, you may not be fully relaxing the pelvic floor, which might be making the problem worse!

“Try this exercise standing, sitting or lying still, and as you get the hang of it, try to incorporate the breath and pelvic floor muscles into your running.”

Watch your alignment.

“Keeping your ribcage over your pelvis when you run can help manage the pressures of running on your pelvic floor.

“Wearing supportive clothing like a good sports bra and EVB shorts can really help improve both form and function when you run in my experience.

“If you are worried about leaking or painful breasts when you are running, that can actually make the problem worse by causing extra tension in the body and can lead to other mechanical problems or injuries.

“Set yourself up for success and enjoy your run!”

VHI Womens Mini Marathon Running Shoes

A good set of running shoes are going to be absolutely crucial for this event.

So check out our Top 5 Runner Review Blog ahead of the race or click on the link below.

VHI Womens Mini Marathon

VHI Womens Mini Marathon Sports Bras

As Michelle mentioned, a good quality sports bra will make life much more comfortable.

We have more advice in our Guide to Finding a Sports Bra blog or click on the link below.

VHI Womens Mini Marathon

VHI Womens Mini Marathon Leggings

Leggings will make you feel good and look good, so what’s not to like.

We’ve compiled our Guide to Finding the Right Leggings for you, or check out our full range below.

vhi womens mini marathon

Conclusion

We hope you enjoyed this blog and found it helpful ahead of the big race.

We’re proud sponsors of the VHI Womens Mini Marathon and we can’t wait.

VHI womens mini marathon