Christmas Gifts For Fitness Training | Gift Guides 2021

Have you been Inspired By Fitness Training this year?

Intersport Elverys certainly have and we’re committed to helping to inspire you to more.

We have everything you’ll need to find the perfect Christmas gift for the gym goer and home workout-ers in your house – have a look below. 

Before you do, you might be interest in our other Christmas 2021 gift guides, where we have covered mens, womens, kids and runners.

Nike Training

The latest drop from Nike is a must have this Christmas for all fitness fanatics.

We love the Nike Mens Swoosh Hoodie in grey and the Nike Mens Dry Pant Taper, great training. 

For women the Nike Swoosh Ultrabreathe Sports Bra is hugely popular, as are the Nike One Women’s Capri Tight 2.0. 

Check out the full Nike Range HERE

YOGA

Yoga is one of the easiest and most beneficial workout you can do at home.

There are so many forms of great content online, including out Ultimate Guide to Yoga blog. 

We’ve got a great range of comfortable yoga wear from all the top brands that you can find HERE

Home Gym

We’ve all been partial to a home workout or two since 2020 began!

And we have an incredible range of strength, cardio and home gym accessories just for you and your home gym.

This Rotocycle Fusion Spin Bike is the ultimate spin bike for your beginners and athletes alike, or this USF Squat Rack is one of the  most important pieces of equipment for your home gym. Of course, you can’t forget the USF Olympic Bench either.

Check out our full range of Home Gym right HERE.

Puma Training

While new training gear won’t instantly make you stronger, it will enhance your performance and get you excited to work out.

What more could anyone ask for this Christmas? You give them the gear, and the rest is up to them.

Some of the latest Puma training gear is top class and will do just that. 

Like the Puma Mens Evostripe Full Zip Hoodie or the Puma Mens Evostripe Pants. While the Puma Favourite Heather Cat Women’s Muscle Top is flying off the shelves, as is the Puma Women’s Train PWR Half Zip. 

Check out the full Puma range HERE.

Wearable Tech

For something very special this Christmas get them the gift of motivation with a new running watch or headphones.

It will provide them with everything they need to keep on track and motivated for the 2021 running season. 

In terms of gifts for a runner, they are right up there with the best!

Check out the latest range in Garmin, Fitbit, Aftershokz and STAT Sports HERE. 

Training Footwear

No gym or fitness training session is complete without a proper pair of trainers.

You will stand out from the crowd with the Reebok Nanoflex Women’s Trainers or the Nike Renew In-Season TR 11 Women’s Trainers in pink.

The Nike Free Metcon 4 Men’s Trainers will make sure you get the best out of your session, while you won’t be found wanting in the slick Reebok Nano X1 Men’s Trainers.

Just out our full range right HERE.

 

 

For more great gift ideas for runners call in-store and ask our expert staff for advice when ticking off the Christmas shopping list.

Or check out our full CHRISTMAS RANGE HERE OR BELOW


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


What is the Science behind Fasted Cardio?

WE’VE all heard of fasted cardio and the amazing fat-burning affect it is supposed to have. But do we understand fasted cardio science enough to help inspire the motivation to get yourself out of bed and straight into a workout first thing in the morning?

Fasted cardio works for some, and not for others, but after reading this blog we hope you’ll be able to make that decision for yourself.

If you’re new to running itself, why not check out our blog featuring Kilian Byrne of Irish Runner who writes about the health benefits of running. 

What is fasted cardio?

It simply entails engaging in a heart-pumping exercise while fasting. (However, you can and should drink water beforehand!) In a nutshell, the purpose of this type of workout is to burn more fat.

This would generally happen first thing in the morning after sleeping overnight, but if you practice intermittent fasting, it can also happen later in the day.

fasted cardio science

Fasted cardio science is suggested as a strategy to accelerate fat reduction as compared to nonfasted cardio. And, while it sounds fantastic, its efficacy has yet to be established.

Let’s take a closer look.

What are the benefits to fasted cardio?

Fasted cardio science works on the theory that if you fast overnight and work out first thing in the morning, your body will be drained of glucose – its primary source of energy – and will instead turn to stored fat for fuel.

The evidence for this approach’s success is mixed.

Fasted exercise resulted in higher metabolic performance after the workout in multiple studies, according to one review. However, eating before a long aerobic workout improved performance, according to the same analysis – check it out HERE.

Fasted cardio provides some other possible benefits as you will see below, however more research is needed to make more clear claims on the benefits.

  • If you’re short on time, fasted cardio eliminates the need to prepare, eat, and digest a meal
  • Fasted cardio allows you to exercise before you eat for the day if you observe intermittent fasting
  • Fasted cardio may be an excellent alternative if you prefer working out on an empty stomach, especially if you have a sensitive stomach or feel more energized without a meal before a workout.

fasted cardio science

Is Fasted Cardio safe?

Yes, for the most part.

If you’re in good health, incorporating short or moderate-length steady-state fasted exercise sessions into your training should be fine.

Fasted cardio, on the other hand, can be harmful if you’ll be exercising for a long time or undertaking a high-intensity workout because of the potential side effects of low blood sugar or dehydration, such as light-headedness, dizziness, shaking, or even passing out.

How does fasted cardio affect heart rate?

At rest, most people’s hearts beat between 60 and 100 times per minute.

During exercise, your heart rate rises. The more vigorously you exercise, the higher your heart rate will rise.

When you exercise in your fat-burning heart rate zone, your body uses fat stores instead of simple sugars and carbohydrates for energy. Fat loss occurs as a result of this.

A tempo run might be your ideal workout, read more about What is a Tempo Run here. 

Your fat-burning heart rate is currently around 70% of your maximum heart rate.

The maximum number of times your heart should beat during activity is your maximal heart rate. Subtract your age from 220 to get your maximal heart rate.

A 35-year-old woman’s maximal heart rate, for example, is 220 minus 35, or 185 beats per minute. Her heart rate should be 70 percent of 185, or roughly 130 beats per minute, to enter the fat-burning zone.

One of the best ways of tracking your heartrate on the run is with a smartwatch or wrist monitor – check out our range HERE.

fasted cardio science

Bodybuilders have employed fasted activity to help them lose body fat before competitions for years. This is because fats are the principal fuel source for low-intensity steady-state (LISS) movement below about 70% of your maximal heart rate.

Working out in a fasting condition should focus on LISS, which is when the intensity is low enough that you are sweating but can still chat easily while exercising. Fat, which is digested with oxygen, is the principal source of fuel while you can talk while doing out.

Is it better for weight loss?

Burning more calories than you ingest is the most important part of weight loss.

While the evidence on whether fasting cardio aids fat loss is divided, with research showing mixed results

Fasted cardio, on the other hand, has been shown to improve fat-burning effects throughout a workout in several studies.

While fasting cardio burns more calories during the session than nonfasted cardio, the difference in overall daily calorie expenditure over a 24-hour period is negligible, according to research.

In general, increasing your daily mobility, whether fasted or not, is still the greatest approach for losing weight.

Walking, climbing the stairs, getting up from your desk on a regular basis, and playing with your kids will have a greater impact on weight loss than a 30-minute fasted cardio session.

Or why not take a run through nature, our blog on How to Start Trail Running will help you get started.

The Bottom Line

Cardio, whether fasting or not, is beneficial to your health. While diet is important for weight loss, cardio can also help you achieve your goal.

While data on its metabolic impact is still unclear, fasting cardio may suit your lifestyle or preferences better, so if you’re otherwise healthy, go ahead and try it.

fasted cardio science


The Health Benefits Of Running: Is It Good for Your Heart and Lungs?

When you consider the health benefits of running, it’s easy to understand why it is so popular right now.

Running is a popular workout since it is inexpensive and can be done at any time that is convenient for you. Fun runs, sports races, and marathons are all popular among runners, so don’t forget to contact your local running club if you want to compete with other runners.

In this blog, Health and Fitness advocate and former Ironman, Killian Byrne of the Irish Runner magazine, is going to talk you through some the health benefits of running, he’ll answer if running is good for your heart and lungs, and other things.

And don’t forget to check out our other running related blogs, such as a Beginners Guide to Trail Running.

benefits of running


The Health Benefits of Running

“The saying goes ‘You’ll never regret a run’ and while many might dispute the sentiment, there is overwhelming evidence that being active is one of the best interventions we can undertake to improve our wellbeing.

“While it’s clear that moving more can increase our cardiovascular health, weight loss, improve muscle function and help in regulating pain, recent studies show that exercise can be used as part of a treatment plan for more than 20 conditions including diabetes, heart disease, obesity, chronic back pain and in some cases, exercise can play a role in preventing certain types of cancer.

“Parkrun, the global provider of free 5k events for walkers, runners and volunteers, undertook research to examine the benefits being active has on our physical, mental and emotional health. The results were so strong that parkrun teamed up with GP practises around the UK and Ireland to actually prescribe exercise as a tool in the doctor’s arsenal towards improving their patients lives.”

Is Running Good for you Heart and Lungs?

“What’s becoming clear to the medical profession today is the role exercise can have in supporting our personal mindset.

“Regardless of our age or fitness levels just getting outdoors can help lift our mood. All too often nowadays we find ourselves consumed with the pressures of work, family, finance and home life, concerns which have heightened in the enforced lockdown the Coronavirus has brought upon us. 

“We are encouraged to get 30 minutes of activity a day and for many even that is becoming a problem.

“But all is not lost, research from Sport Ireland highlights that since the start of the pandemic over one million people in Ireland have become more active, with running being top of the list of activities we like to do and a study by Asics during the pandemic found that 78% of runners said the activity helps to ‘clear their mind’.

“So what benefits of running are people getting out of it?”

 benefits of running

Relieves Stress

“Running gives an opportunity to ‘de-stress’. Getting up, out and away from the desk allows us to forget the pressures of life for a while and whether you chose to run through a forest or jog by the sea the opportunity for a change of scenery provides a rush of endorphins you’ll not find when sitting at your computer in the kitchen. You don’t always have to work up a sweat but being active is an ideal way to boost the body’s ability to deal with tension.”

Enjoy More Family Time

“It’s a chance for family time we may not have had in the past. Long commutes, late meetings, increased workload and lifestyle pressures has meant that previously, families rarely spent any meaningful time in each other’s company. Today, we are not only spending more leisure time together but are actually getting out and exercising together. Children will relish the chance to run with their parents; Parents will treasure the new found time with their children. We’re beginning to understand that the really important things in life are those that are closest to us.”

Achieve Your Goals

“With our running, we get to set personal goals rather than professional ones. The motivation to reach your 10,000 steps, weekly mileage distance or 30 minutes activity a day all work towards deflecting your effort away from the pressures of ‘life’ and focus your emotions towards yourself. Personal goals give us an incentive to maintain the effort we may have planned in our January resolutions. Pick measurable, achievable targets and reward yourself when you reach them. Then when you do achieve your goals, set some more and start again.”

Receive Greater Emotional Support

“Support from friends and family – important because humans are essentially social beasts. Exercising with our family and those in our safe bubble allows us to continue the social connection that has been lost in today’s online ‘zoom meeting’ world. Remember though, exercise connects us emotionally even if we can’t connect physically. We encourage each other to get up and active and reach goals and targets together. Large scale national initiatives like 100 days of walking provide support while helping people reinforce friendships along with building new ones.”

Focus on You

“Most of all though exercise can provide ‘you’ time. Your run, walk, hike or swim is time you can spend in your own thoughts. It is time to think, to contemplate and work through the emotions that may have been weighing on your shoulders with no opportunity for release. Running allows you to direct your attention to yourself rather than on the problems others set you. You’ll be surprised by how much breathing exercises, mindful thinking and mood boosting podcasts can make your run some of the most personally productive time you can get.”

 benefits of running

The Benefits of Running for You?

“If you run then you are a runner.

“There’s no special distance or time to reach before the benefits begin, you just need to run. You don’t need to be fast, run far or enter races, you don’t need to have ambitions to run a marathon or collect medals, you just need to start.

“One foot in front of the other. You might jog, then walk, then jog again but consistency will see you get used to being on your feet and what once seems impossible will become normal.

“Three 20 minute runs a week are better than trying to run for an hour every weekend. Don’t overstretch, listen to your body and remember that we never have to run but we do get to run. How we frame our run is key, running is enjoyable and should always be fun.

“The benefits of being active are well documented. It calms us, it makes us more productive, it boosts our brain. Running helps manage stress and improves sleep. Running makes us more productive and increases creativity it. From head to toe the advantages of running are no longer disputed. You might start running to take care of the body but you’ll continue because it’s good for the mind.”

 

Avoiding Health Risks

Running injuries are common because it is a repetitive, weight-bearing exercise that requires you to work against gravity.

Because shoes help cushion the impact of landing, certain factors, such as not wearing the proper running shoe, can make runners more prone to injury.

However, the most common cause of injury in runners is doing too much too soon. Runners can avoid injury by keeping track of their fitness and making sure they aren’t overtraining.

Injury can occur if you increase your weekly running distance too quickly.

Rest, ice, and pain medication such as aspirin or ibuprofen can be used to treat most overuse injuries.

Our Ultimate Guide to Running for Beginners will tell delve into detail on this subject even  more.

But remember, the benefits of running for outweigh the risks.


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benefits of running