6 Top Tips on How to Run Injury Free

Posted on July 11, 2022 at 8:54 am.

Injuries can be the bane of one’s life, so figuring out how to run injury free is vital to long-term success.

Mind you, it can be very difficult to stay injury free throughout your life. However, doing the right things consistently overtime will seriously increase your chances.

Control the controllables as it is said.

Don’t worry if you do get injured, some studies show that overall injury prevalence is quite high in runners.

These tips will help you to know how to run injury free and stay injury free.

6 Tips on How to Run Injury Free

Stretch, stretch and do more stretching!

Stretching both before and after a run is crucial for injury prevention.

Dynamic stretching techniques include walking, a light jog, butt kicks, side shuffles, walking lunges, and high knees. After performing the dynamic stretches, you can try some of the more conventional static (stretch-and-hold) stretches if you’re still feeling tight.

Static stretches for the quads, glutes, calves, hamstrings, and hip flexors are recommended after your run. You can become incredibly tight if you’ve spent the day driving or sitting at a desk.

Before going for a run, those muscles need to be warmed up.

Check out our blog on a post and pre run warm down here! with Irish Sprint Hurdler Sarah Quinn.

Do More Strength Training

Running is brilliant but it is also taxing on the body. It positively stresses the body in so many different ways and can even help you develop the muscles in your legs.

However, any muscle imbalances you might have from running will start to seriously hamper you over time, so strength training will crease these out and get you performing better.

Your running kinetic chain is made up of your feet, lower legs, knees, hips, lower back, core, arms, and shoulders.

If one link isn’t functioning properly, it will have an impact on the rest of the chain.

You’ll run faster and avoid injuries if you maintain good flexibility throughout the entire chain and strengthen all the weak links.

We’re not talking becoming a body builder, just some basic exercise will help.

Get Correct Running Shoes

This might sound basic, but it’s probably the most important tip.

You want running shoes that fit well, are suited to your foot and natural stride, and are comfortable.

Try to avoid using your running shoes for work etc because this can take the freshness out of them. Generally running shoes last around 550-800km.

Having more than one pair will really help you too.

You can call in-store in Elverys to get your feet balanced and check out our wide range of running shoes.

Recover, Recover, Recover

Whether it’s a stretch, a good sleep or rolling out, recovery between runs is crucial.

Our bodies are not machines. They need time to rest and reoperate before you stress it again and if that is not incorporated in your training, then injuries can follow.

Numerous studies demonstrate the significance of sleep for maintaining good physical and mental health, including immune system function, mood, creativity, memory, focus, and cognition.

Our blog with ASICS Frontrunner Grace Lynch will explain more.

Stay Hydrated

Maintaining proper hydration is essential for preventing muscle cramps.

Depleted electrolytes are more likely to occur if you are already dehydrated before starting your run or if you get dehydrated while running.

Your muscles must have potassium (an electrolyte) in order to relax after they have contracted.

Calves, quads, and/or hamstring cramping are more likely to occur if you start your run with low potassium levels or if you lose potassium through sweating while running and don’t rehydrate.

Find your Pace

Don’t over-do it!

We’re not all Olympic level runners, so don’t expect to be beating your times and improving every single time you go out.

Set realistic goals for yourself and slowly work towards achieving them. Rome wasn’t built in a day!

Learning how to calculate your running speed might help?

Always train or compete at your current skill level and work your way up to a more demanding level.

When you first start out, don’t be scared to join a sports team or an exercise group that is intermediate or novice level.

For instance, if you’re training for a marathon but have never run before, consider signing up for a run/walk club to establish a training base.

Conclusion

Our Ultimate Guide to Running might help you with information on how to get started?

There’s also loads more advanced running tips for you to check out in that blog.

Check out our Running category below for some amazing products and deals.

Win a round at St. Andrews in Westport Open AmAm 2022

Posted on July 6, 2022 at 4:11 pm.

Written by Intersport Elverys

The Westport Golf Club Open AmAm 2022, now open for entries, offers a unique opportunity to win a once in a lifetime trip to St Andrews in Scotland to play at the Home of Golf with two nights accommodation. Nine other Green Fee Prizes at top rated Irish courses are on offer as well.

This is an AmAm with a difference – your team can qualify for the Westport Open AmAm Champions Final on 3rd September by playing on your Home Golf Course or any Course of your choice between 1st May and the 31st July 2022. The Top 20 teams who qualify for the Westport Open AmAm Champions Final will compete for the Top 10 Prizes at the renowned Championship Golf Course in Westport.

This Westport Golf Club Fundraising Event will generate funds which will be ring fenced to convert the club’s current greens to sand-based greens over the next number of years.

Intersport Elverys has free places up for grabs for this competition, so follow the instructions on our post to learn how to get yourself a free entry. For the latest in golf apparel and accessories, visit Elverys.ie or visit your local Intersport Elverys.

Speaking at the official launch, The Westport Golf Club Captain, Tom Mulqueen commented, “Westport Golf Club are excited to officially launch our 2022 AmAm Event. This will be an AmAm with a difference – qualifying teams will register their team online, play on their home course or any course of their choice between May and July 2022 and then upload their signed scorecard to our website. The top 20 teams will qualify for the Westport Open AmAm Champions Final on 3rd September 2022. The Prizes on offer are outstanding and we would hope to attract golfers from all over the UK and Ireland to play.”

In recent years, Golf has become the sport of choice for so many young amateur golfers both male and female, it’s one of the more positive side effects of Covid 19.

“The sport is no contact and is played outdoors lending itself to a safe and fun environment, which is why we were so delighted to welcome four of Ireland’s top social media influencers to the Westport club today,” Mulqueen added. “Alan Clarke, Kieran O’Malley, Ally McGinn and Louise Coady helped us launch the Westport AmAm 2022 with the first round in the competition.”

Westport Golf Club Ladies Captain, Abina O’Flynn, said: “It’s an ambitious fundraising project for the club – the prizes are fabulous, but the real beauty about this AmAm is that teams can qualify by playing on their own home Golf Course or a course of their choice! All for €200 per Team of four.”

Along with the top prize of a 4 ball at St. Andrews with 2 x nights accommodation, there are nine other fabulous Golf Prizes to be won:

2nd Prize: 4 x ball at Adare Manor (Ryder Cup Venue)
3rd Prize: 4 x ball at Royal County Down
4th Prize: 4 x ball at Portmarnock GC
5th Prize: 4 x ball at Rosses Point
6th Prize: 4 x ball at K Club
7th Prize: 4 x ball at The Island GC
8th Prize: 4 x ball at Carne GC
9th Prize: 4 x ball at Connemara GC
10th Prize: 4 x ball at Malahide GC
11th-20th Prizes: 4 x ball at Westport GC

Teams of four, from anywhere in the UK or Ireland can enter now.

REGISTER YOUR TEAM HERE / Entry Fee is €200 per team.

Corporate Packages also available.

For more information, CLICK HERE or contact Karen at Westport Golf Club at +353 98 28262.

Ultimate Guide to School Bags for Girls

Posted on July 5, 2022 at 10:55 am.

Written by Ger Flanagan

Back to school is nearly upon us and finding school bags for girls is not always the easiest job.

But don’t worry, we’ve compiled this ultimate guide to make your life that bit easier.

We will show you some of our wide ranging stock of girls school bags with price in mind, durability, and also the most stylish school bags for girls.

We’ve got something for everyone.

Check out our blog on some of the most important things to consider when buying a school bag right HERE.

School Bags for Girls: Buying Tips

Some of the most important aspects to buying the right school bag for your girl are:

Size: we know from experience that bigger is not always better in this instance. Don’t forget that bags are measured in litres too.

We recommend below 24l for primary school and above 24l for secondary.

Compartments: You want space to hold water bottles, pencil cases, a lunchbox, maybe a laptop or tablet.

So look out for these.

Material: It’s a long year and school bags will go through the works with excited girls, so you need good-quality material!

Don’t forget some comfortable straps too!

School Bags for Girls: Most compartments

For all-round versatility, you can’t beat Jansport.

They are large, have many compartments and are arguably the most stylish school bags.

These are 34l capacity, have a laptop holder and multiple pockets, which may be more suitable to girls in secondary school.

School Bags for Girls: Best for Price

For a solid, stylish and budget friendly school bag, the Nike Element can’t be beaten.

A dual zipper main compartment gives loads of storage, padded shoulder straps for support and a haul hoop to carry in hand.

At 19 litres and available in a wide variety of colours at a great price, you can’t look past it.

Most Durable

The Under Armour Hustle school bag is built for durability.

So for those more active girls, this water resistance and stain resistant finished school bag is really popular.

It has strong straps, plenty of pockets for valuables and a laptop and comes in many colours.

Premium Option

With a 31L capacity, The North Face Sunder Backpack is a spacious, streamlined pack you can take pretty much anywhere.

At 31.5 litres it is one of the bigger options, and one of the more expensive, but you are buying serious quality.

The backpack features a padded sleeve to protect your laptop or tablet from bumps and falls and sports a stand-up design to keep items securely inside.

Conclusion

If none of these tickle your fancy, then check out our full range of school bags for girls below.

We’ve got brands like adidas, Puma and some Manchester United, Liverpool and Republic of Ireland schools bag for all those sports obsessed girls

Best GAA Players of All time: Ultimate Football XV 2000-2020

Posted on June 27, 2022 at 3:50 pm.

Written by Ger Flanagan

Over the past 20 years we’ve been graced with some of the best GAA players of all time lining out for their counties.

We’ve seen Dublin become the greatest team ever, Mayo’s continual All-Ireland heartbreak, the great Tyrone/Armagh rivalry of the Noughties, some Kerry magic and much more.

We love our GAA at Intersport Elverys, so we’ve tasked ourselves with the unenviable task of picking the best GAA players of all time for our ultimate football XV.

It wasn’t easy and we had to make some difficult decisions for who gets the start.

We know we’ve left some lads disappointed at being omitted, but that’s what GAA management is all about right?

Making those hard decisions!

Before we start, you might like to check out our Ultimate Guide to Gaelic Football Positions Blog?

Best GAA Players of all Time

1. Goalkeeper: Stephen Cluxton (Dublin GAA)

Without doubt, one of the easiest decisions we had to make.

Cluxton will go down as the greatest GAA goalkeeper of all time, finishing up last year with eight All-Ireland medias to his name, captain for seven of those.

He was the great revolutionary of the goalkeeping position, transforming the requirements and expectations on modern-day goalkeepers to a more quarter-back role.

His kickouts and quick restarts, as well as his dead-ball accuracy, made his one of the most important cogs in the Dublin juggernaut.

Full Back line

2. Right Corner back: Keith Higgins (Mayo GAA)

The former Young Footballer of the Year retired with four All Stars but without that All-Ireland medal he came so close to achieving.

However, the Ballyhaunis GAA man was consistently excellent across two decades and on the biggest stage of them all.

Versatile enough to play anywhere on the pitch if required, Higgins really made his name as a man-marking corner back who could punish teams on the front foot with his electric pace.

3. Full Back: Seamus Moynihan (Kerry GAA)

The Kerry star was a colossus defender, finishing his career with four Celtic Crosses and three All Stars, being considered as one of the greats.

Comfortable at centre back or full back, Moynihan was a complete package – renowned for his marking, football ability, strength, and pace.

Although he retired from inter-county football in 2006 and played much of his football during the 1990s, Moynihan could not be omitted from the team.

4. Left Corner Back: Marc Ó Sé (Kerry GAA)

The youngest of the Ó Sé brothers had some competition here, with Mick Fitzsimons, Philly McMahon and Johnny Cooper all unlucky not to be picked.

But as a former Footballer of the Year and for his out-and-out defensive qualities, the Kerry man gets the nod.

Often underappreciated compared to his brothers, Tomás and Darragh, Marc was consistency personified during the past two decades.

He won his last All-Ireland with Kerry in 2014 before calling it a day two years later.

There never anything too swashbuckling about him, but he did all the basics at the highest of quality and that is crucial.

Half Back line

5. Left Wing Back: Lee Keegan (Mayo GAA)

Mayo’s greatest player of all time, Lee Keegan is also the highest scoring defender of all time with 6-40 in championship football.

The Westport GAA man made his name as an explosive and attack-minded wing back, before adapting to a man marking corner back later in his career.

In Mayo’s biggest days, Keegan has been able to negate the opposition’s best player while also hurting them at the other end.

Footballer of the Year in 2016, there ill never be another Lee Keegan.

Keegan’s former Mayo teammate Eoghan McLaughlin shares his expertise on How to Play Wing Back in the blog.

6. James McCarthy (Dublin GAA)

A Rolls Royce football, McCarthy was a pivotal figure in Dublin’s six-in-a-row winning team.

Comfortable in midfield and in the half forward line, McCarthy’s best position is in the half back line where his physicality, presence, calmness on the ball and explosiveness make him a huge threat.

A four-time All Star, the Ballymun star is widely and rightly considered as one of the best footballers the game has ever seen.

Karl Lacey of Donegal GAA can feel hard done by, but the competition in the half back line was simply immense.

7. Jack McCaffrey (Dublin GAA)

Watching Jack McCaffrey in full flight is something special and his goal against Kerry in the 2019 All-Ireland Final was him at his best.

Making his championship debut in 2013, McCaffrey won the Footballer of the Year award in 2015 and received a second nomination in 2018.

His electrifying pace destroyed so many teams throughout his years, while his attacking threat and defensive skills improved year-on-year.

One of the greatest wing backs ever.

Midfield

8. Midfield: Brian Fenton (Dublin GAA)

Fenton is midfield and Gaelic football royalty – arguably the greatest midfielder of all time, and we don’t say that lightly.

Genius when in possession and a trojan workrate when in not, Fenton was an inspirational figure for Dublin during their famous campaign playing in every minute of the six-in-a-row.

Amazingly, the Raheny GAA man didn’t lose his first game in a Dublin jersey until 2021 and to date has five All Stars to his name.

A Footballer of the Year award is coming down the road.

9. Midfield: Darragh Ó Sé (Kerry GAA)

No midfield could be complete without this towering Kerryman.

The second of the Ó Sé brothers to make this team, Darragh was the engine room and midfield dynamo of the great Kerry team during the noughties.

Powerful on the ground and dominant in the air, Ó Sé was also an excellent kickpasser and much of his great play involved supplying quality ball to a dangerous attack.

He retired in 2010 with four All Stars and six All-Ireland titles.

Mayo GAA’s and All Star midfielder Mattie Ruane shares his insight and advice on how to play the postion in this blog.

Half Forward Line

10. Right Half Forward: Diarmuid Connolly (Dublin GAA)

Much maligned at times during his career for various incidents not involving a football, there is no doubting the class of Diarmuid Connolly.

On his day there was few, if any, who could match the sheer level of skill and the effortlessness of how he executed those skills than Connolly.

Many say his return of only two All Stars is an indication of how he was perceived by the public and media due to his discipline issues.

However, you can’t deny his ability.

11. Centre Forward: Ciaran Killkenny (Dublin GAA)

A star touted from an early age, Kilkenny went on to surpass even those expectations.

Tempted to a career in the AFL during his late teens, the Castleknock GAA man opted to throw his hand in with his native county and how that worked out for all parties!

He has been a mainstay in the all-dominant Dubs’ team for his industry in the half forward line and his scoring ability.

Named Player of the Year in 2021, Kilkenny is still only 28 years-old and has many more years ahead of him.

12. Left Half Forward: Séan Cavanagh (Tyrone GAA)

Although not in his most natural position here, it was impossible to leave out Séan Cavanagh from this team.
A box-to-box midfielder in his early years, before adapting as a deadly full forward, Cavanagh inspired his native Tyrone to three All-Ireland titles.

He also captained Ireland at the International Rules Series, Cavanagh was a stylish attacker who won Player of the Year in 2008.

Full Forward Line

13. Right Corner Forward: Colm Cooper (Kerry GAA)

How ‘The Gooch’ never won a Footballer of the Year award is almost unfathomable.

Maybe he was a victim of his own consistent brilliance, of which is evident in winning a ridiculous eight All Star awards and kicking Kerry to five All-Irelands.

The Dr Crokes GAA clubman hit a massive 23-283 in his 85 senior appearances for Kerry.

14. Full Forward: Michael Murphy (Donegal GAA)

Although deployed all over the field throughout his career with Donegal, Murphy’s best position is on the edge of the square.

Without him, Donegal would not have won the All-Ireland title in 2012 and been as consistently competitive as they have been.

His goal against Mayo in the 2012 All-Ireland final was sensational and he has captained Donegal to five Ulster titles.

Donegal’s best ever.

15. Left Corner Forward: Conor McManus (Monaghan)

The last place on the team was the most difficult to pick.

Close runners include the championship’s all time leading scorer Cillian O’Connor, Bernard Brogan, Peter Canavan and Con O’Callaghan, however, it’s hard to look McManus.

Although he never competed in an All-Ireland Final, McManus was a mesmerising forward on his day and, at times, looked unmarkable.

A three-time All Star, shone bright on a team that has been fighting far above their weight during this era and we just couldn’t leave him out.

Conclusion

We know we’ve left some superstars out of our team and some can feel really hard done by.

But the standard was incredible and there’s certainly an alternative XV that could be picked!

Why not tell us yours?

You might like our blog on our Retro GAA Jerseys Best Moments?

Canterbury Unveils New ‘Made Stronger’ Ireland Rugby Home Jersey at Intersport Elverys

Posted on June 23, 2022 at 9:00 am.

Written by Intersport Elverys

Canterbury Unveils New ‘Made Stronger’ Ireland Rugby Home Jersey

New Design Inspired by Ireland’s First Ever Test Match

Canterbury, the official kit partner to Irish Rugby, has revealed the new Ireland Rugby Home jersey that will be worn throughout the 2022/23 season, plus a range of training wear for all fans of the game.

The Men’s and Women’s team replica jerseys are available from 23 June through the IRFU’s Official Sports Retail Partner Intersports Elverys, in store and via Elverys.ie, and on Canterbury.com.

The design of this year’s kit heroes the strength and unity of Irish players, fans and supporters against tough competitors, as both the Men’s and Women’s teams prepare for key test matches this summer. The Ireland Rugby Home Test jersey features Canterbury’s strongest ever neckline, first seen on The British and Irish Lion’s Test jersey last summer. A subtle hoop pattern gives the jersey a modern twist, reminiscent of the stripes worn by the first ever Irish test rugby team who took to the field against England in February 1875. Deep Mint is used as a bright, energising new shade of green across both the Men’s and Women’s jerseys.

Canterbury prides itself on making elite performance kit for some of the toughest teams in rugby. The durable, quick-drying and moisture wicking VapoDri+ material gives a premiere performance, while the offset raglan sleeve flexes effortlessly, offering maximum flexibility when the ball is in play. With an eye on the environment, the jersey is made from part-recycled fabric.

Underlined with the words ‘Made Stronger’, the new campaign celebrates the incredible Irish rugby supporters who are known all over the world for their passion, sense of fun and commitment to the game.

The newly designed jersey will be worn proudly for the first time by the men’s team in their midweek game against the Maori All Blacks on 29th June, before it’s worn for their first test against the New Zealand in Eden Park on 2nd July.

Irish supporters can stand shoulder-to-shoulder with their heroes in Canterbury’s Ireland Home Pro Fit jersey, an Official replica of the Test Jersey, as well as items from the new pro-performance training and supporter range. The supporter range incorporates everyday comfort and style and is available for men, women and children to wear, both on and off the pitch.

Commenting on the launch of the new range, Simon Rowe, Head of Global Sports Marketing at Pentland Brands, said: “This kit marks the ninth year of our partnership with the IRFU, and we’ll be with the Irish fans cheering on the teams in Japan and New Zealand as they look to show the world that Ireland is ‘Made Stronger’.

IRFU Chief Commercial Officer Padraig Power said: “We are delighted to unveil our new range of Canterbury kit ahead of an exciting year for Irish Rugby. We are really looking forward to seeing our men’s and women’s teams wearing the jersey with pride, both in New Zealand and in Japan over the coming months.

The IRFU are hugely grateful to Canterbury for their long-standing support of the IRFU and Irish Rugby. In our view Canterbury make the world’s best rugby kit and we are sure that Irish fans will really enjoy wearing the new range and showing their support for all our Teams at home and abroad.”

Philip Staunton, Head Buyer – Team Sports, Intersport Elverys said: “The Made Stronger mantra of this season’s range is a great reflection of the hard work and strength that is at the core of our relationship with Canterbury and the IRFU. We pride ourselves on being the local sports store in communities across Ireland and being the appointed destination where a young supporter picks up their first Irish Rugby jersey is a responsibility Intersport Elverys doesn’t take lightly.

The exciting tours this summer will hopefully inspire more kids to dream of wearing the Irish jersey one day. We have great confidence the latest offering will deliver a diverse and desirable range of options for all supporters with a pulsating year on the horizon beginning in New Zealand and Japan.”

The new Ireland Rugby range is available from Elverys.ie, in store and on Canterbury.com. The Canterbury Ireland Alternate Rugby jersey, as well as a further selection of supporter and training wear, will be released later in the year.

The new Ireland Rugby range is available from Elverys.ie and In-store. The Canterbury Ireland Alternate Rugby jersey, as well as a further selection of supporter and training wear, will be released later in the year.

What does a Black Card mean in GAA

Posted on June 21, 2022 at 12:05 pm.

Written by Ger Flanagan

The black card has been much maligned and changed since it was first introduced into Gaelic football, but what does a black card mean in GAA right now?

It’s as confusing to some as it ever was, and its interpretation can leave a lot to be desired.

In this blog we’ll clarify exactly what does a black card mean in GAA.

If you’re new to GAA and don’t know what it stands for, check out this Blog on what GAA means here.

When was the Black Card in GAA Introduced?

A black card was brought into football back in 2014 in an attempt to curb cynical fouling, which had crept into football.

Remember Seán Kavanagh/Joe Brolly gate?

Well, that moment is often – unfairly or fairly – scapegoated as the tipping point as to why the rule was introduced.

Initially it was decided that the player receiving the black card would be substituted immediately and not allowed back onto the field.

But that has since been changed to the 10-minute sin bin rule.

What does a black card mean in GAA

To be given a black card in the GAA, a player must leave the field for ten minutes, and no replacement can come on during that period.

Effectively, your team is a man down for ten minutes.

Should a player receive a black card followed by a yellow card later in the match, or vice versa, they will be issued a red card.

The time in the sin bin will start when the referee restarts the game after the foul.

The player can only return to play, after the period of ten minutes has ended, at the next break in play and with the permission of the referee.

If the goalkeeper happens to get a black card he could be replaced by one of the outfield players who should wear a distinctive jersey or a sub made.

A black card will also carry into extra time, as well as the non-expired time of the black card.

Black card offences in the GAA

Cynical Behaviour fouls

To deliberately pull down an opponent
To deliberately trip an opponent with the hand, arm leg or foot
To deliberately collide with an opponent after he has played the ball away or for the purpose of taking him out of the movement of play
To remonstrate in an aggressive manner to match officials
To threaten or to use abusive or provocative language or gestures to an opponent or teammate

All these fouls are completely up to the discretion of the referee.

Conclusion

We hope we’ve answered what does a black card mean in GAA for you.

Check out this cool video from the GAA below.

You can check out our GAA ranges HERE.