Best Trail Runs in Ireland 2024

Posted on May 19, 2022 at 4:11 pm.

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.

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.

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.

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.

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.

Guide to the Correct Recovery after a Long Run

Posted on April 25, 2022 at 4:15 pm.

Written by Ger Flanagan

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.

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.”

Guide to Buying a Kettlebell

Posted on April 13, 2022 at 11:44 am.

Written by Ger Flanagan

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.

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.

“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.”

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.”

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.

VHI Womens Mini Marathon 2023

Posted on April 8, 2022 at 9:25 am.

Written by Ger Flanagan

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.

“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 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 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.

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.

Find The Right Sports Bra: Size Guide

Posted on March 24, 2022 at 12:13 pm.

Written by Intersport Elverys

For active people, your sports bra is one of the most important pieces of equipment you’ll own – so this sports bra size guide is sure to help you.

Especially if you’re entering the 2024 VHI Women’s Mini Marathon, whom Intersport Elverys are proud sponsors for 20 years now.

Even if you’re not entering it and are just a casual or serious sports person, this should be seen as an important investment in comfort and support.

Look at the care and precision we put into choosing our running shoes; the same level of scrutiny and detail should be put into the choice of sports bra.

Just like you do with your leggings too, which we have prepared this Leggings Size Guide BLOG for.

It’s estimated that 80% of women are wearing the wrong type/size of sports bras which can result in breast pain, soft tissue damage, chafing among other issues.

Choosing the right sports bra is essential for women of any size, shape or activity level. It’s important to make sure you have adequate support so you can lead an active lifestyle without unnecessary discomfort.

Read below or find our latest blog on this topic HERE

	SUPPORT
	Low	Medium	High
Activity	Walking	Road Cycling	Running
	Yoga	Hiking	Aerobics
	Light gym work	Active gym work	Contact sports

Sports Bra Size Guide: Support

Light Support Bras

Usually, low energy activities will consist of little sweat.

Activities such as walking, yoga, or stretching would be considered low energy. For these workouts, you won’t need as much support as high energy exercises.

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

Medium Support Bras

These workout activities will be in between low and high energy, like gym sessions or cycling.

Just like the energy level, you’ll need a medium support sports bra to accommodate your body.

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

High Support Bras

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

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

What size should I choose?

You should stick to the size that you wear in a standard bra (once you’re confident you have been fitted/measured properly). Various brands will offer size conversions either on in-store signage or on the product packaging.

Sports Bra Size Guide: Features

Band

The main source of support comes from the band, which forms the foundation of a sports bra. The band should be snug around your rib cage, but comfortable. If it feels too tight, it is.

If you can fit two fingers between your body and the band (but not more) that’s the sign of a good fit.

Shoulder straps should feel secure and provide minimal stretch to reduce up-and-down movement.

Straps that fit properly should not slip, and they should also not dig into your skin.

Adjustable straps allow you to fully customise the fit of your bra.

Closure

Some bras are pulled on over your head, some have a back closure with hooks.

Bras with back closure are easier to get on and off, and gives another option to further adjust/customise the fit.

Underwire

The benefit of underwire in a sports bra is that it supports each breast individually and can help to minimize movement.

Wicking fabrics move moisture away from your skin and keep you comfortable.

The more supportive a sports bra is, the less effective it will be at wicking away moisture because of its sturdier fabric and construction. Look out for moisture-wicking technologies.

Strap Types

Please note, thin straps are generally easier to hide, however wider straps offer more/better support.

Tank top: This style is most similar to a “normal” bra. The straps are often adjustable so you can customise the fit.

Criss-cross: These straps cross over each other and usually provide good support. The straps are often adjustable so you customise the fit.

Racerback: Sports bras with a racerback have shoulder straps that come together between your shoulder blades to create a Y-shape. This style is more suited for medium- to high-impact activities, but they are typically not adjustable.

Conclusion

It’s recommended that you re-assess/update your sports bra every 6 months to 12 months as over time the fibers, elastic and other components weaken, which compromises support.

More even more content that could benefit the VHI Women’s Mini Marathon in 2022, check out our Running Shoe Size Guide.

Shop our entire range of sports bras HERE