Guide to the Correct Recovery after a Long Run

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

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 The Benefits of Swimming in The Sea

Posted on April 21, 2022 at 12:19 pm.

Written by Ger Flanagan

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.

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.

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.

*Source: Amateur Swimming Association (ASA)

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.

How to Buy a Spin Bike: Ultimate Guide

Posted on April 1, 2022 at 3:06 pm.

Written by Ger Flanagan

Are you aware of how good a spinning workout is but don’t know best how to buy a spin bike that suits your needs?

If you’re not, well don’t worry, because we can ensure you that spin bikes are a different beast of a workout compared to an exercise bike.

It’s the closest thing possible to replicating cycling on a track or road, bringing that outdoor cycling experience indoors.

That’s why spinning classes are becoming so popular worldwide.

In this blog, our Home Gym Expert Team member, Emma Kate Harris, tells us about some of the most important features to consider when buying a spin bike.

While she will also give some benefits to spinning.

If spinning is not your thing, some maybe a Beginners Yoga Session is your thing?

How to Buy a Spin Bike Overview

“Hi guys, so the first thing to know is that “pin bikes are different to most of the other kinds of indoor cycle machines we stock as part of our Home Gym range.

“They are designed with the aim of closely replicating what you experience cycling on a road or a track.

“So if you want to bring that outdoor cycling experience indoors and really get that feeling of a tough cycling workout, then a spin bike is for you.

“Here are some of the main features to look out for.

“Before we start, you might enjoy our blog on the Benefits of Fasted Cardio.”

How to Buy a Spin Bike Key Features

Q Factor

“On a Spin Bike, the Q factor is one of the most significant features to consider.

“It’s the distance between the inside of the pedal attachments on both sides of the crank arms, or, to put it another way, the gap between the two pathways your feet take.

“Lower Q factors tend to be a more accurate portrayal of real bikes when it comes to recreating the most authentic riding experience.

“The Q factor of the most popular indoor cycles will be between 155mm and 175mm. A narrower Q factor is more ergonomically efficient and allows the rider to apply more effort to the pedals, according to research.

However, other experts say that riders with exceptionally broad hips are sometimes better suited to a bike with greater Q factor.

Flywheel Weight

“The first thing you should look out for on a spin bike is the weight of the fly wheel, which is generally located at the front of the bike.

“The weight will dictate the motion of the bike, so the greater the weight the smoother the motion. We recommend spin bikes with a flywheel over 6.5 kg, which is more than enough to allow a smooth and seamless workout.

“Spin Bikes are powered by a chain or belt and have an open front flywheel.

“The rolling road bike feel is influenced by both visible rotation and force transferred from the pedals to the wheel. Because of the fixed gear, you can’t coast or stop abruptly like you can on other stationary cycles.

“Magnetic discs are used to produce resistance on traditional recumbent or upright exercise bikes.”

Frame Size and Weight

“Secondly, you want to check out the weight and frame size of your spin bike.

“Not everyone will have a lot of space to work with in their home gym, so you want to find a bike that is light enough to move around and strong enough to provide optimum balance with even the most rigorous use.

“Without wheels at the front of the machine, spin bikes can be difficult to transport and move. They’re necessary for simple, convenient movement, especially at home where room is restricted.

“Today, almost every Spin Bike has wheels attached to the base of the bike for simple transporting. These are crucial for both household and professional users, as the frames and flywheels are large pieces of equipment, weighing around 50-55kg.”

Resistance Type

“You also want to become familiar with the type of resistance on your spin bike. Generally, there will be two types, friction resistance and magnetic resistance.

“Friction resistance works by pressure being put on the flywheel to slow it down and make it harder to spin.

“These bikes will need replacing the long term due to wear but would not be as expensive as their magnetic counterparts that work by bringing a magnet close to the wheel to increase resistance.”

Adjustable Seat & Handlebars

“We’re not all the same shape and size, so having an adjustable seat and handlebars is very important.

“This is key to making sure your time on the spin bike is as comfortable as possible and with the lowest risk on injury from over reaching.

“So, consider whether the spin bike you’re buying has fixed heights and positions on their seats and handlebars, or whether it is a free movement system.

“Handlebars/seats may be moved to accommodate people with longer and shorter arms/legs and upper and lower bodies, allowing users to select their most comfortable riding position.

“This is especially crucial for inexperienced cyclists or those with back difficulties, as riding with low handlebars or a seat in the wrong position is likely to be uncomfortable.”

Small Features

“And finally, there is all the small little features that can really top off your spin bike, such as the display screen, water bottle holder, bike pedals and arms rests.

“All these little features add up to really compliment the perfect spin bike, so take time to find ones that suit your needs.

Benefits of Buying a Spin Bike

Feel Good Factor

“Endorphins are produced by exercise and interact with receptors in the brain to cause happy feelings.

“You’ll leave your class or session physically exhausted, but mentally elated, and this is the sensation to which you’ll grow addicted.

“That is why being active can aid in the treatment of depression and other negative mental and physical health issues, such as stress, in so many people.”

Low Impact Exercise

“Spinning is ideal if you’ve recently recovered from an accident or surgery, or if you simply need to ease back into things.

“Don’t get us wrong: you’ll still get a fantastic workout, but there’s no fear of falling off or colliding with another cyclist because the bike remains motionless.”

Relieve Stress

“There’s no denying it: exercise has been scientifically shown to help people cope with stress.

“Exercise clears your thoughts and allows you to temporarily forget about whatever stressful day you’ve had at work or at home.

“Exercising makes you feel good about yourself and boosts your confidence, which all contribute to a reduction in stress in our daily life.”

Build Lean Muscle

“The development in muscle definition in your legs and core is one of the finest benefits of a spin session.

“We don’t have to tell you how vital core strength is; it’s what keeps your body upright.

“Because muscle weighs more than fat, many are perplexed when they desire to remove their muffin top but notice a weight gain!

“Our recommendation is to get rid of the scales and focus on how you want your body to look rather than a number or a pant size.”

Conclusion

We hope you enjoyed this blog on how to buy a spin bike.

Make sure to check out our range of leading spin bikes HERE or below.

Enjoy the spinning!

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

How To Find The Best Leggings: Size Guide

Posted on March 24, 2022 at 11:30 am.

Written by Intersport Elverys

Love them or hate them, sports leggings are a staple in the wardrobe of any active person – so having a leggings size guide is super helpful.

This year Intersport Elverys is delighted to partner the VHI Women’s Mini Marathon for 2022 and like the last 18 years, we;re committed to offering the best advice and the leading products to all participants.

So whether you’re going to run, walk or jog the marathon.

Or if you’re not taking part at all and are just committed to a sport, training for your own fitness journey or simply wanting to look good, feel good and perform good, then this guide will help you.

Because we know leggings aren’t all about sporting performance, they are a great way of expressing your personality thanks to all the unique styles.

Leggings Size Guide: Where do I start looking?

There are a few things to consider when trying to find a great pair of sports leggings.

Don’t forget, every sport and every body has its own individual needs, so deciding on a few main factors before you start your search will help pin down the perfect leggings for you.

Choosing the best leggings for your sport

If you’re dedicated to one sport and looking to invest in the perfect pair of leggings to improve performance, our quick guide will point you in the right direction.

Running leggings

Many running leggings offer higher compression, designed to help reduce muscle fatigue and speed up recovery.

They usually use temperature-regulating fabric technologies and tend to have a lower waist band to avoid any chafing.

The Nike Dri-Fit Fast Leggings in Black are great.

Gym leggings

Generally speaking, training leggings tend to offer medium compression and have a higher waist band to support controlled movements.

For high impact training like HIIT, seamless high waisted gym leggings will provide great support and ensure comfort throughout your workout.

Try the Puma Logo Eversculpt Women’s Training High-Wasted 7/8 Tights are a great option.

Yoga leggings

Yoga leggings tend to have a lighter compression, wider waist bands and fabric that allows for maximum stretch so you can easily slide from downward-facing dog to baby cobra.

They can come in tight and flared styles, with features like drawstring waists.

The new and amazing Casall Seamless High Waist Yoga Tights are amazing.

Will you be committed to one type of training, or are you more of a jack of all sports?

This decision will help determine your first step on the treadmill to finding the best leggings for you.

Consider your own style – do you want colourful or black gym leggings?

The cherry on top of the best gym leggings is of course style.

Modern gym and yoga leggings come in a myriad of colours and styles, from solid prints to mesh panelling.

If you’re not sure what to go for, black gym leggings are a fail-safe option that slim and streamline every body shape. Hone in on your favourite shades to wear and take it from there.

We’ve got leggings like the Puma Flawless High Waist in pink or the Nike Yoga Dri-Fit in blue as well as a big array of black leggings.

Leggings Size Guide: Choose your rise

Where the waist of your leggings sits is just as important as your leg length:

• Low rise sports leggings: Low rise gym leggings sit well below the waist, across the middle of the hips.

• Mid rise sports leggings: Mid rise leggings usually sit somewhere between the belly button and the top of the hips.

• High rise sports leggings: High waisted gym leggings sit at the belly button or slightly above it.

The waist of your leggings will be determined by how much support you want, as well as the kind of look you’re going for.

High waisted gym leggings provide the most support and will help streamline any wobbly bits in the tummy area.

The Nike Pro Mid-Rise above are proving very popular.

Low-rise gym leggings, in contrast, provide virtually no tummy support, but can be much more comfortable for those that don’t like feeling constricted. They’re particularly great for running, as they won’t chafe your midriff.

Unsurprisingly, mid rise leggings are a great middle ground, and the best bet if you’re really not sure which fit you’ll find most comfortable.

Leggings Size Guide: Choose your leg

There are a few different lengths to choose from for your gym leggings:

• Full length leggings: These gym leggings cover the entire leg, ending just under the ankle.

• 7/8 leggings: Very slightly cropped, 7/8 leggings cover most of the leg, ending just above the ankle.

• Capri leggings: Capri leggings end just below the knee, covering the entire upper thigh.

A great place to start when choosing leg length is by examining your workout environment.

Outdoor workouts like running will often benefit from full length gym leggings to keep you warm throughout the seasons, whereas something indoors and sweat-inducing like HIIT will be more comfortable in capri leggings.

7/8 leggings are great all-rounders for all sports and environments.

Leggings Size Guide: Consider material

Leggings or pants made for sport will offer breathable, moisture-wicking fabrics to keep you cool and dry, which is what sets them apart from the everyday leggings you might use as loungewear.

When it comes to leggings, fit is everything.

Whatever the workout, you want to be able to give it every ounce of your energy and attention; you definitely do not want flapping legs or sagging waistbands ruining your performance.

A well-fitted pair of leggings can go beyond the gym, too – you might find you’re so comfortable in them, you just can’t take them off!

High compression vs low compression gym leggings

The compression level of your leggings is the biggest contributing factor to how supportive they’ll be.

Compression basically refers to how thick and tight gym leggings are, so they usually come in high compression or low compression options.

High compression gym leggings are thicker, tighter and generally best suited for sports with a lot of movement, like running, pilates or HIIT, as they don’t tend to shift as you move.

High compression leggings can also be used for lower impact sports like yoga, but if you find a looser fit more comfortable, low compression works well too.

When choosing low compression, go for a sports leggings with a drawstring waistband to avoid any sagging or twisting while you work out.

Leggings Size Guide FAQs

Can you run in normal leggings?

Running in normal leggings isn’t advised, as they don’t offer the same support and benefits as running leggings and can cause chafing and other discomforts.

Running leggings are made from specially designed fabric that wicks sweat away from the body and allows skin to breathe during long runs, which will help keep your body at a comfortable temperature and avoid chafing.

Running leggings are also usually made of high compression fabrics to provide maximum support.

Should I wash my gym clothes everyday?

Yes, it’s best to wash gym clothes after each use. Your gym leggings are constantly absorbing sweat while you work out, so can harbour all sorts of bacteria and other nasties.

If you need to deep clean a pair of sports leggings after a particularly hot and sweaty session, try adding some anti-bacterial detergent to your normal washing detergent and wash your leggings on the highest temperature setting stated on the care label.

How tight should gym leggings be?

This really depends on what you want to use them for.

Yoga benefits from lightweight, low compression leggings to allow for bending and stretching, whereas high impact training and running will be much more comfortable in tighter, high compression leggings that give you the best support possible.

As a rule of thumb, if your leggings are too tight on the waist and causing bulging, size up. If they’re saggy at the crotch, size down.

Why do my leggings roll down at the waist?

This can happen for a few different reasons.

First, your leggings could simply be the wrong size. If your leggings are a little loose all over, then sizing down should fix your problem.

Your leggings might also sag if they’re not the right fit for your body shape. Bodies come in all shapes and sizes, so finding a pair of gym leggings to fit waists, bums and tums can take some trial and error.

Try out different rises to see which one prevents your leggings falling down at the waist.

Finally, it could simply be that the elastic has worn out in your leggings. Invest in a new pair, and make sure to follow the care instructions to the letter to make sure they last as long as possible.

Conclusion

No matter what you wear, the most important thing is staying active, and feeling comfortable doing so.

To help stay motivated, connect with us on social media where we’ll offer daily advice and content to support your workouts at home.

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

Make sure to check out our amazing full range of leggings below.