Training Advice from some Top Irish Female Athletes

There are some seriously talented Irish Female Athletes across the many sporting codes in this country right now.

We’re lucky to have some of these top Irish female athletes collaborating with us at Intersport Elverys.

From football, GAA, running, sprinting, rugby and boxing, we’ve been working closely with some of the leading Irish Female Athletes through their careers and we’ve managed to get some insight into their thinking, with them providing some brilliant advice on training, motivation, tips on reaching your goals and more.

Irish International Sprinter/Hurdler Sarah Quinn, Irish Rugby 7s/Xvs Stacey Flood, Republic of Ireland’s Rianna Jarrett, Team Ireland boxer Gráinne Walsh, international runner Grace Lynch and Cavan LGFA/Collingwood AFLW star Aishling Sheridan answer our quickfire questions.

Check them out below.

Or you can also watch them over on YouTube, right HERE: 

International Sprinter/Hurdler: Sarah Quinn (Mayo)

irish female athletes

Advice for everyday Athletes: “To start off with a focus that you know you will be able to stick to and build your daily routine around. Don’t start off with ten things at once, because the likelihood is you won’t be able to stick to them all. Start small, it could be something as simple as increasing your water intake and make sure you nail that before you go focusing on something else.”

Best Advice you ever got: “Definitely, ‘Don’t compare your step 1 with someone else’s step 10′”

How do you get motivated: “Setting goals and working towards beating them.”

Sporting Goal for 2022: “I’m hoping to stay injury free and grab every opportunity that comes my way.”
Advice on sticking to your goals: “Every Sunday, write down what you want to achieve that week. And at the end of the week, do a quick slef review and see if you achieved it. If not, make changes for the following week.”

Ireland Rugby 7s/Xvs: Stacey Flood (Dublin)

Advice for everyday Athletes: “Enjoy every single training session you do because not everyone gets to what you do and what you can do.”

Best Advice you ever got: “Hard work beats talent when talents doesn’t work hard.’ I believe if you work hard in whatever you do, it will go a long way in getting you where you want to be.”

How do you get motivated? “I always bring it back to why I am there and who I am doing this for. It’s also really easy to motivate yourself when you’re in a good group of players or training partners.”

Sporting Goal for 2022: “To quality and compete at the World Cup 7s in Cape Town in 2022″
Advice on sticking to your goals: “
Find a way to hold yourself accountable. Whether it’s writing it down in a diary or journal, or finding a training partner that will motivate you and keep you going, or maybe even buying a smartwatch that will show you all your fitness data, just find something that will help you in that sense.”

irish female athletes

Cavan LGFA & Collingwood AFLW: Aishling Sheridan (Cavan)

Advice for everyday Athletes: “It might sound simple, but investing in some top quality gym gear and footwear is great for preventing injuries firstly, but it will also motivate you to train.”

Best Advice you ever got: “The best advice I ever got was to not be afraid of making mistakes. Not everything will go 100%, because you learn from mistakes.”

How do you get motivated? “Wanting to better myself every single day.”

Sporting Goal for 2022: “To give everything I can when I play and to leave every ounce of energy on the pitch.”
Advice on sticking to your goals: “
Make sure you get a diary plan so you can work out your days and weeks ahead. It will keep you motivated and give you direction and routine.”

irish female athletes

International Long-Distance Runner: Grace Lynch (Kerry)

Advice for everyday Athletes: “My advice to you is to invest in a really good pair of running shoes. I love the ASICS Novablast 2 for my easy running days.”

Best Advice you ever got: “It’s something that I still abide by today, and it’s as simple as enjoying your training, making sure you do it for you.”

How do you get motivated? “Setting short term and long term goals. Write them in your training diary and every thing else you do on your sessions, because you can then look back and see your improvements.”

Sporting Goal for 2022: “I am aiming for PBs in the 10k road and also the half marathon.”
Advice on sticking to your goals: 
“Track everything. Improvements keep you hungry and wanting more.”

irish female athletes

Team Ireland Boxer: Gráinne Walsh (Offaly)

Advice for everyday Athletes: “A good friend of mine told me that comparison is the thief of joy. You see so much of peoples’ lives these days through social media like Instagram and everyone is comparing their’s to others. I would tell people to only focus on being the best version of yourself, and no one else.”

Best Advice you ever got: “The best advice I can give is to be honest with yourself. Set a goal and stick to that goal and never let that negative voice in your head get the better of you – always stay one step ahead.”

How do you get motivated? “I think about the time recently when I spent 18 weeks in a cast and was unable to train. So I push myself over all them hard times, thinking about what I want to achieve and I use this every single day.”

Sporting Goal for 2022: “I want to get back on the World stage competing for Ireland.”
Advice on sticking to your goals: “
Write everything down on a Sunday night for your week ahead. I also write down what I am grateful for at the end of every day – it’s great to keep you grounded and humble,”

irish female athletes

Republic of Ireland: Rianna Jarrett (Wexford)

Advice for everyday Athletes: “Set goals that are measurable and realistic. Break your long terms goals down into short-term goals.”

Best Advice you ever got: “Don’t let setbacks define you, use them as motivation.”

How do you get motivated? “The beauty of playing team sport is that you’re pushed daily by the people around you, like the players and management, which really helps me keep going.”

Sporting Goal for 2022: ““To break back into the Irish set up and qualify for the Fifa 2023 Womens World Cup in Australia and New Zealand.”
Advice on sticking to your goals
: “Make sure you have the right tools to get the job done. I use a journal on a daily basis, and I’m also loving my adidas Ultraboost 21 and massage gun for my recovery.”

You can also read about Rianna’s top 5 favourite weight training exercises for women here: 

irish female athletes

 

Conclusion

We hope some of this advice from these top Irish female athletes will help you and your training.

Hear from them below.

irish female athletes


Beginners Guide to Suspension Training

If you’re looking for a change up to your training schedule this New Year, suspension training might be for you.

For those who don’t know what it is, it’s basically resistance-based strength training centred around bodyweight exercises using ropes.

So remember those straps hanging from the ceilings or squats rack in the gym?

That’s them.

But another reason that makes suspension training so popular is how practical it is. Kits like TRXTraining allow you to workout wherever you at, be it at home, at work, or on the road.

Check out the video below more information on the most popular suspension training kit, TRXTraining.

Interest? Keep reading then.

What is Suspension Training

Suspension training, often referred to as TRXTraining, is resistance exercise that uses a system of ropes and cables to allow you to leverage your body weight against gravity.

Rings and TRX accessories are examples of common suspension equipment seen in gyms.

It may make any exercise more challenging by providing an unstable platform that requires more core activation. It also attempts to improve your strength, aerobic endurance, balance, coordination, and power all in one session.

Benefits of Suspension Training

TRXTraining, sometimes known as suspension training, is an exercise regimen that has been demonstrated to increase total body strength, stability, and cardiovascular health. This is accomplished without the use of typical weight lifting, kettlebell swinging, or lifting semi-truck tires.

Suspension training advocates claim that it improves core body strength as well as joint and muscular stability, lowering the risk of injury.

Here are 8 benefits in short.

  • Strengthens the core
  • Strengthens the body’s functional strength, agility, and power.
  • Over 50 exercises can be done
  • Portable/Easy set up can adapt to various fitness levels
  • It’s an excellent workout for seniors
  • It lowers the risk of heart disease and stroke.
  • It may help with weight loss and body composition.

How to get Started in Suspension Training

The great thing about suspension training is how simple it is to get started.
All you need is a small area of space, something to hang your kit on and a suspension training or TRXtraining kit, which is available right HERE.

Set up is simple.

Plus, there’s an array of workouts to get you started straight away.

Suspension Training Workouts for Beginners

If you’re just starting off, we recommend you keep it simple to get a feel for suspension training.

Try these basic suspension training exercises and see how you get on.

Remember, start slow and find your pace.

Plank

A great exercise to hit your core – essential for your full body.

Begin by lying on your stomach, facing away from the anchor point, and placing your toes into the foot cradles with the straps at midcalf. Back into the grips with your heels, squeeze your calves, quads, glutes, hamstrings, and core, and press into a flawlessly flat plank.

Hold for up to 30 seconds or as long as you can. Repeat for a total of three sets.

Low Row

Good for posture, hitting those strong back muscles and your arms.

You can change the intensity and difficulty of this move simply by your feet position and strap length.

With the suspension trainer shortened, stand facing the anchor point. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows.

Perform three sets of 8–10 reps.

Squat

No matter your fitness levels, the squat has massive potential for benefits.

You can improve your mobility and your ankles and hips, which will improve your everyday wellbeing, as well as building huge strength.

Stand facing the anchor point with the TRX straps adjusted to mid-length. Hold the handles in front of you with your elbows soft and take a step back until the straps are slightly tight. Lower your hips and back as low as you’re comfortable without leaning backward. Return to a standing position by squeezing your glutes.

Three sets of 8–10 reps are recommended.

Chest Press

Brilliant for hitting your chest muscles with a powerful pushing movement along with stabilising your core and spine.

One of the staples of suspension training.

Stand facing away from the anchor point, with the TRX straps fully stretched. Begin by standing on the balls of your feet and pressing against the strap handles with your arms extended exactly below your shoulders. Lower yourself till your elbows are roughly 90 degrees while keeping your body in a straight plank. As you push back up to the starting position, straighten your arms and support your core.

Reps should be 8–10 reps in three sets.

Lunges

Great for building leg strength and increasing your range of motion in a controlled state.

Begin by standing facing the anchor point with the straps at mid-length. Step your right leg back and bend both knees to 90 degrees while keeping a light grasp on the handles. Return to a standing position by squeezing your glutes. Repeat on the opposite side. That counts as one rep.

Three sets of 8–10 reps.

Bicep Curl

The great thing about these bicep curls is that they engage the whole body, not just the bicep.

Again, adjusting your feet will alter the difficulty.

Begin with your pinkies at your temples and elbows raised high, with the straps at mid-length. Straighten your arms while keeping your elbows raised and your body straight. Without lowering your elbows or rising your shoulders, return to the beginning position.

Three sets of 8–10 reps.

Hamstring Curls

Hamstring strength is key for powerful legs and also essential for healthy joints to influence mobility.

So ensuring they are strong and rigorous is essential.

With the straps at midcalf length, lie on your back facing the anchor point and place your heels in the foot cradles. Keep even pressure in your heels, engage your glutes and core, keep your hips lifted and drag your heels as if they were on train tracks until your knees are stacked over your hips. Return your legs to straight while maintaining a tight core.

Perform three sets of 8–10 reps.

Conclusion

Keep an eye on our blog for even more content on suspension training workouts and advice.

We’ve also got some other great homework content, like Bundee Aki’s favourite Resistance Bands excercises. Or, our Yoga Expert Roberta Harrington has some Basic Yoga Poses for Beginners.

We’ve got some of the leading Home Gym products to help you get started right HERE.

suspension kits


Basic Yoga Poses for Beginners: Postures Everyone Needs to Know

If you’re here, we take it you’re interested in learning a bit more about the basic yoga poses?

Right?

Our expert staff member, qualified yoga instructor Roberta Harrington, is going to take you into more detail on her five favourite basic yoga postures – see more here in this video.

She will also give her advice on some yoga myths and also what yoga is best for weight loss.

It’s worth reading!

Before you begin, you might want to check out Roberta’s Ultimate Guide to Yoga at Home. 

basic yoga poses

Before you get stuck into these poses, why not give our Ultimate Guide to Yoga at Home blog a read?

If you’re not a beginner, why not check out our Sports Yoga for Performance and Recovery class? 

Basic Yoga Poses

“Today I will take you through basic yoga postures that will get you started on your yoga journey. These postures will help improve your flexibility, mobility and will of course works towards advance your overall physical and mental health.”

Easy Pose

“This is a great posture to learn just to meditate in or to slow down your breathing. Take a criss-cross position with the legs, allow the knees to fall out naturally left and right, and the most important thing here is that we lift up through the crown of the head, draw the shoulders back and down and really try to elongate that back and spine.

“Take the hands to the outside to the knees or to prayer at heart centre, when you’re feeling ready go ahead and close down the eyes. We’re simply going to work towards slowing down our breath here, keeping that breath slow, breathing in through the nose and exhaling through the nose.”

Cat & Cow

“Take yourself to a table top position, or all fours, stacking the hands beneath the shoulders and knees hip distance apart, toes untucked at the back. As you inhale drop the belly down, turn your tailbone up and lift your gaze straight ahead for cow pose.

basic yoga poses

“And as you exhale press down through the palm of your hands and begin to wind up with your spine, tuck your pelvis under, your chin to your chest for cat pose. Exhaling finding cat, inhaling finding cow.”

Wide Childs Pose

“Take your big toes to touch at the back, take your knees a little wider than hip width and begin to walk your hands forward reaching through the finger tips and reach your forehead down towards the mat. Find a slow and steady breath and close down the eyes.”

Low Lunge pose

“Step your right foot ahead, stack the knee over the ankle. Lift up through the torso reaching up through the crown of the head and draw the shoulders back. Option to take hands to prayer at heart centre or to reach u either side of the head, I want you to push nice and deep into that right knee at the front.”

basic yoga poses

Tree pose

“This is a really good grounding and balancing posture. So to get here I want you to shift your weight into your left foot and place the sole of your right foot into the inside of your left calf and create that triangular looking shape with the right knee.

“Go ahead and draw in the belly button so activating the core, take hands to prayer at heart centre or go ahead and reach up all the way overhead. Focus on a point in front of you or what we like to call a Drishti, and this will help you to stay balanced.”

Yoga Myths

“People thing they’re too inflexible for yoga and I always laugh at this because is that not the reason you’re doing it – to improve? It’s like practicing a skill in any other sport, you will not get better unless you do it. You will probably hate it to begin with, which I did and now I am a yoga teacher! But once you get through that barrier, it could take 6-8 weeks, you will find that your body will actually crave the movement and the space and the time, so give it a chance.”

What is the best yoga for weight loss?

“This differs from person to person, but I would say depending on your fitness and your body type, I would say for a complete beginner that might have a bit more weight to loss, a hatha style yoga would be a great introduction.

“As you progress, you may choose a more vigorous style like Vinyasa or Power. They are much more of a dynamic style where you will work on strength-based postures and it will challenge you mentally and physically.

“But make sure to attend a beginner’s class first as it will give you a sense of achievement and not a sense of failure you might get at a really difficult class.”

basic yoga poses

 


Christmas Gifts For Him | Gift Guides 2021

The countdown to Christmas 2021 is officially on and at Intersport Elverys we have you covered for in the gifts for him search!

To give you some inspiration, we’ve got some of the latest and top products across our top range of brands.

If you’re ‘Inspired by Sport’, take a look below at some of our great gift ideas for him. We’ve also got some unbeatable deals and huge savings on selected items across our ranges of footwear, FAI, IRFU, balls and more!

Check out our other blogs on gift guides for her  and gift guides for those special kids.

Gift Ideas For The Sport Fanatic

GAA

2021 is a year like no other – Tyrone won Sam; the Dubs’ historic winning streak was ended; and Mayo suffered more All-Ireland heartbreak.

But believe it or not the new season is almost upon us where supporters’ dreams will start all over again!

Here at Intersport Elverys, we have GAA gear from all 32 counties, from jerseys to hats, including the brand new Dublin Alternate jersey and Portland training ranges. We’ve also got Tipperary, Mayo and Galway ranges.

Check out our full GAA range HERE.

gifts for him

 

Rugby

The rugby season is back on track, with the United Rugby Championship, Champions Cup and Six Nations all to play for.

We have some great gift ideas for the rugby loving person in your life.

As official sport retail partner of Connacht Rugby, we have the full range of jerseys, jackets, training gear and more, to have everyone kitted out the cheer on the Westerners.

Also, all the new Canterbury Irish Rugby gear can be got at Intersport Elverys, including the new jerseys, jackets, top and t-shirts to cheer on the lads from home. Also, this season’s British & Irish Lions is in stock!

Take a look at our full range HERE.

gifts for him

Football

Irish Football is going strong and the Premier League has never been better! We’ve got a fantastic range of jerseys and gear to have under the tree this Christmas 2021.

Here are some of our top pick.

This year’s FAI jerseys are different to any in recent memory, as they have no sponsor on the front and are a must for Irish football fans.

In addition, the new FAI Training range is perfect for those who need something for being active, as well as something that can be worn around the house.

Not only do we have the nation team covered, we also have lot’s of Premier League teams including Liverpool and Manchester United.

Take a look at our full range HERE.

gifts for him

Gift Ideas For The Runner

Footwear

Running and walking was all the craze this year, so a new comfortable pair of runners for under the tree would be a welcomed sight for many. Getting footwear which is comfortable and durable are key when choosing runners and we have all this and more across the top running brands.

With that in mind, we think the ASICS Gel-Kayano 28 and the Brooks Hyperion Tempo Reflective hit all the right notes.

Also to consider are the adidas Solar Glide 4 GTX and the ever-reliable Nike Air Zoom Pegasus 38.

All options are perfect for Winter running and would be a great gift for him to get started in the new year.

Take a look through out full footwear range HERE.

gifts for him

Clothing

Being warm, dry, safe and seen on the road when running is a thought every runner thinks of before facing the elements.

Clothing that ticks these boxes while also having an element of style to it would be a great gift for the runner in your life.

Some key running Winter pieces include the ASICS Mens Silver Half Zip Winter, the impressively functional adidas Marathon Jacket and the always reliable Nike Running range.

Find all that and much more HERE.

Running Accessories

Looking to add some stocking fillers?

We’ve a number of essential running accessories to help him brave the Winter weather.

Kit him out with the Nike Race Day Race Pack or how about the ASICS Logo Run Beanie?  Or check out our collection of comfortable and durable 1000 Mile Socks.

You can find our full range of accessories HERE.

 

 

Gift Ideas for The Trainer

Footwear & Clothing

Training will always be essential for so many of us and looking good when training isn’t far off either.

The latest Nike Metcon 7 is a perfect training shoe, delivering stability and durability throughout his workouts.

Aside from footwear, we have functional tops that come with sweat wicking properties that are designed to keep you cool and dry when working out .

Some top picks for us is the Under Armour HG Rush Leggings, The North Face Mens Surgent Cuff Pants, Nike Men’s Dri-Fit Academy Shorts.

You can see our whole range of functional clothing HERE.

gifts for him

 

Training Essentials

Every training addict will appreciate the tools that make it happen.

We have a wide range of training essentials that are sure to tailor to whatever way a person trains. Take the Body Sculpture Massage Gun or the  BackBaller for those who really value their recovery.

The Body Gym is also an ideal piece of home equipment that can be used to work a wide range of muscles for a cheap price.

You can find all the fitness accessories you need HERE.

gifts for him

Wearable Tech

A piece of equipment that is slowly becoming essential for every gym goer, runner or an active worker is a smart watch or fitness tracker.

The latest Garmin Venu Smartwatch and the Fitbit Luxe Special Edition are two that help you get the most out of your workouts and goals.

Check them all out HERE.

Gifts for the Style Minded

Footwear

If you’re buying for someone who prefers the style over functionality then we have a number of great products for you.

The Nike Air Max Ltd in black is a shoe that compliments everyday looks, while the Nike Air Max Excee is also a stylish shoe that compliments a matching tracksuit well.

The Nike Burrow Mens Slip On shoes are both different and extremely stylish.

You can find plenty more style minded trainers HERE.

Clothing

Some of them trainers need some comfortable and stylish hoodies to match.

Take a look at this Puma three piece including the Men’s Essential Crew Top, the ESS Padded Jacket and the Power Fleece Joggers.

There’s also the adidas essential range for instance, or the Nike Swoosh Modern styles that finish your favourite looks.

You can find our full range of clothing HERE

gifts for him

 

Finishing Looks

Top off these looks with our wide range of New Era Yankee caps or the New Era FAI hats.

You can find a this and more HERE.

 

 

We’re Inspired by Sport! Are you?

Everyone at Intersport Elverys wishes you and your family a very happy, safe and magic Christmas 2021.


How to use a Foam Roller

A foam roller is one of the most popular additions to any sportsperson’s kit bag these days.

That’s because it’s hugely beneficial to use before or after exercise, and ideal for those annoying muscle aches. It’s benefits include muscle tightness relief, reduced inflammation, increased flexibility and improved recovery. They’re also affordable, easy to store and portable.

Foam rolling is now being looked at as a necessity to include in your training schedule for quicker recovery, allowing you to get back to peak performance on the pitch or the track as quickly as you can.

In this blog, we’ll give you the lowdown on how to use a foam roller.

How to use a foam roller

When learning how to use a foam roller, it’s best to be overly mild rather than too intense when you’re just getting started.

As you gain a better understanding of how your body reacts, you can vary your intensity. In general, you’re going for a level of discomfort that ‘it hurts so good’.

Pushing through discomfort into true agony won’t get you there faster, but it will put you at danger of harm. When you roll too hard, you can really injure your muscles.

To use your foam roller, follow these steps:

  1. Identify the location of your muscle that is sore or tight.
  2. Slowly lower the targeted area until it is centred over the roller, keeping your body in control.
  3.  Lower your body onto the foam roller and hold it there until you reach a point of discomfort (but not pain).
  4. Hold the position for 20–30 seconds.
  5. The pressure is beneficial on its own, but you may also roll slowly back and forth to stimulate the area further.
  6. Continue rolling slowly along the muscle, stopping and holding in the regions that require extra attention

Experiment with tiny adjustments to your body position while using your foam roller to find the most effective technique. Also, remember to take deep breaths. Many people become so preoccupied with the sensation of rubbing a painful knot that they forget to breathe.

Check out this excellent full body rolling routine using the BackBaller roller:

Does a foam roller help back pain?

Foam rollers have long been popular among athletes and physical therapists, but they’ve recently gained popularity among non-athletes with back problems.
Foam rolling can help relieve back discomfort, but it’s important to perform it right or you’ll end up doing more harm than good.

If you have a pre-existing back or spine disease that is causing your muscular tightness, consult your doctor before starting any program to “treat” or “deal with” back discomfort. If you’re new to foam rolling, you might want to consider working with a physical therapist or trainer who can teach you how to use it properly.

A foam roller should never be used directly on the lower back. The use of a foam roller on the upper back is permissible since the spine is protected by the shoulder blades and muscles of the upper back. In the lower back, there are no structures that can help protect your spine from the pressure.

If you use a foam roller on your lower back, the spinal muscles may tighten, causing more harm than good, particularly if your back discomfort is caused by a lumbar spine disease. When rolling your back with a foam roller, stop when you reach the end of your ribs.

When most people use the foam roller to identify a knot or delicate spot, they tend to work on it for a long period, sometimes utilizing their full body weight to put pressure to the area. This may result in nerve or tissue damage as well as bruising. Excessive pressure applied while wincing in pain will not help; foam rolling might be uncomfortable, but it should never be unbearably painful. Working on a tender region should take no more than 15-30 seconds.

You should roll at a speed of no more than one inch per second. Slowly moving allows your muscles to adjust to the pressure and relax.

The types of foam roller

There are different types of foam rollers on the market and it is a good idea to know what the best model is for you and when to use it.

If you’re in the gym looking at the different foam rollers or in-store looking to buy your own, have a read through the different types below to give you more of an insight.

how to use a foam roller

 

Low-density rollers

These are lightest and softest foam rollers you can find and are great if you have sore muscles after an intense workout. You can work your way to a firmer foam roller as your muscles recover.

Firm rollers

This is the densest foam roller you’ll usually find and perfect for athletes who need a quick recovery time. It offers a deeper concentrated release on the muscles working out knots and trigger points. Remember this will be a more intense workout so if you find it too sore opt for a lower density foam roller. Some people like the added soreness on their muscles so this all depends on what’s right for your muscles when using it.

Bumpy rollers

These are probably the most common foam rollers you see. It is designed with some texture and bumps on the foam roller to really dig into your knots and trigger points to get that release. Some muscles like the shoulders have more knots than others so this is great for releasing tension in these areas.

Back Baller

The BackBaller is a foam of a bumpy foam roller with a structured operating system that allows easy control. It get’s teeth into the muscles for an even greater self Myofacial release.

You can take foam rolling to the next level with the BackBaller, by putting you in total control over the force applied in an unprecedented secure and comfortable manner. The BackBaller is specifically designed to self-treat muscles in your upper & lower back. Due to the stability & control offered it goes beyond really kneading out those muscle groups.

What is Myofascial Release Therapy?
Myofascial release is a form of soft tissue massage intended to support pain relief, increase range of motion, and balancing of the body. Techniques can include manual and self-massage.

 

Take a look at our selection of foam rollers In-store or online HERE. Free delivery on standard delivery’s when you spend €60 or more.

how to start foam rolling


How to Start Running: The Ultimate Beginners Guide

Starting something new can be intimidating as well as exciting, but having support along the journey can really make a difference. If you ever wonder how to start running, now is your opportunity to experiment and give it a chance to fit it into your lifestyle.

If running is completely new to you or something that you keep stopping and starting, we thought we would help guide you toward a proactive start with all the necessary info needed for a running beginner.

Irish Runner’s Killian Byrne has featured a blog on the Health Benefits of Running if you’re interested?

We’ll cover how to get started, from your footwear to your warm up and to your training plan, and everything else in between to show you how to start running.

If you’re not new to running and just want to change up your plan, check out our blog on Tempo Runs.

If not, let’s kick things off.

Advice on How to Start Running

Athletics Aficionado Frank Greally shares his tips on getting started:

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

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

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

how to start running

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

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

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

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

Running for Beginners Training Plan

Having a goal at the start of any exercise programme can be a great motivator and in many cases can make the difference between sticking with it or giving up.

For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience.

How much should I do? How far should I run? What pace should I run at? What rest should I have between runs? These are all questions that are common, so if you have asked yourself any of them, don’t worry – you’re not alone!

The good thing about starting out on a beginner’s programme is that the terms ‘walk’ and rest’ are used quite a lot! Once you have decided on the run to take part in you should work backwards to however many weeks programme you are following. This sample programme lasts eight weeks and is aimed at getting you to the finish line.

It assumes that you have no major health problems, are in reasonable shape, and have perhaps done at least some jogging or walking beforehand.

The following programme is only a suggestion and should be adapted to suit your work and home life and the days of the week that is most convenient for you to exercise. As with all exercise programmes you should always do some gentle warm-up exercises beforehand and some stretching exercises to warm-down afterwards. If you have read this then you have taken the first steps towards getting fit enough for the 5km run!

Happy Running!

Terminology:

  • Walk: Brisk walking pace (faster than walking to the newsagents).
  • Jog: Gentle running (able to chat easily throughout).
  • Walk/Jog: Periods of walking followed by periods of jogging (vary the times and number of walks and jogs depending on total target time/distance).
  • Run: Faster pace than jogging but still able to chat (not continuously though).
  • Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.

how to start running

 

Warming Up Women

How to Start Running: Warming Up

Whether you are running for 2 minutes or 2 miles, you need to put time aside for warming up and down – your body will thank you.

Start with a simple fast walk or slow jog before getting started at your normal pace.

A warm-up can take as little as a few minutes. Even when you’re strapped for time, going through a quick list of specific motions will help prime you physically and mentally.

Check them out below.

Knee to Chest:

Stand straight, bring your right knee to your chest while keeping your left leg straight, and rise up on your left tiptoes as you clasp your hands in front of your right knee. Take a step forward and alternate legs, hugging your left knee to your chest while rising up on your right toes. Keep your core engaged and strong.

Quad Stretch:

Lift one leg up behind your back while holding it with your hand and feel the pull in your quad. Repeat with the other leg.

Lunges:

Step one leg out and bend to a 90 degree angle and bring the other knee down towards the floor and repeat.

Calf:

Stand with one foot in front of the other, bend your front leg while keeping your other leg straight. Keep the foot that is behind firmly flat on the ground and don’t bend the knee. Straighten your back and hold the pose for 10-seconds and repeat with the other.

Toe Touches:

Standing with your feet out wide bend your body over keeping your hips straight and reach your hands down to you toes. Hold 10 seconds. For variations move your hands in between your feet and both hands to one side. Do as you see fit.

Leg Swings: 

Get an area of support to stand by, swing one leg in front and backwards and continue for up to 10 motions. Repeat with the other leg.

Hip Rotation:

Standing straight up, make exaggerated hula-hooping-style circles with your hips, rotating in one direction, then the other.

Full Arm Circles:

Keeping your arms straight and out to the side, circle your arms forward and then backward. to get the shoulder moving before running. 

Visit Our WARMING UP – WHEREVER YOU TAKE RUNNING for more exercises to warm up and down.

 

As well as warming up, make sure to warm down too!

We hooked up with Irish long-distance runner Grace Lynch to teach you how to do it correctly.

 

How to Start Running: Footwear 

This is one area that we would advise to get before you start off running, as a good pair of running shoes can seriously improve your run.

If it turns out you don’t run that often at least you will have a solid pair for spontaneous runs in the future.

There are so many different brands, technologies and pricing options nowadays with running shoes and it can be overwhelming to know which pair to choose. Once you know your foot type and what shoe you should be wearing, it’s all about brand preference then.

Things You Need To Consider Before Buying:

Finding Out If You Require a Neutral Or Stability Shoe

You can do this at home by completing a Wet Foot test or you can get your foot analysed in select stores.

You will then choose a shoe that is suited to your foot type.

how to start running

What does overpronation, pronation/neutral and supination mean?

Pronation is the natural side-to-side movement of your foot as you run or walk. As your foot/heel connects with the ground, your arch begins to flex/flatten and absorbs the shock acting as your natural shock absorber for the body.

Overpronation: When your foot strikes the ground, it rolls inwards to absorb the shock.

Neutral Pronation: When someone has a normal arch the foot experiences a normal amount of pronation on impact.

Supination: (Underpronation) Not as common as the other 2 foot types. It is typically seen with a high arch and as a result the foot isn’t able to naturally pronate.

This guide on how to Run Injury Free will help you pick the right shoes too.

Comfort Levels

At Intersport Elverys, we have 3 levels of comfort in our shoes. Find out all the information that you should consider when choosing the level of comfort below:

Regular Comfort + We would recommend for anyone just starting off or don’t require a large amount of cushioning.
Extra Comfort ++  Perfect for those longer runs, for those wanting an increased shock absorption.
Maximum Comfort +++ These are best suited for those who are looking for best shock absorption, with extra or maximum comfort.

Visit our Top Running Shoes Review for 2024 blog here.

How To Measure Your Feet

Step 1: Standing straight with your feet firmly on the ground, heal flush to the wall and a blank piece of paper taped to the floor beneath your foot.

Step 2: Measure the largest part of your foot (heel to biggest toe) using a pencil to make your markings. Repeat this on the other foot, your left and right foot may vary in size.

Step 3: Using a ruler to measure the markings you’ve made from heel to toe.

Visit our HOW TO MEASURE YOUR FEET AT HOME blog for more information on this and to see different brand size guides.

Foot Measuring Graphic

 

This blog on the Top Eco-Friendly Running Shoes is not to be missed.

Conclusion

You’re now ready to get out there and begin your running lifestyle, we hope this information will be a lot of help throughout your journey.

If you need additional advice on technical and compression clothing, running tech, accessories and nutrition then;

View all things running HERE and avail of Free Delivery over €60 and store returns.

how to start running