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. Here are three warm-up options in addition to your initially warm up walk or jog;

Complete 5-10 Reps of each movement

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. 

Your body will thank you for taking the extra time to warm-up efficiently. There are plenty of other ways and techniques to warm up effectively if you’re someone who needs that extra bit of conditioning before exercising. At Intersport Elverys , we have a number of products like foam rollers and resistance bands to enhance your warm up, cool down or for general maintenance on your body.

 

Foam Rolling

 Foam rolling is as important to do as a warm up as it is for your warm-down. A foam Roller is a small piece of equipment that helps you massage out your muscles to help get rid of any tightness or tension you may have. You simply roll it against any part of the body that you have tension or tightness in, common areas would be the calves, hamstrings, quads, glutes, back and arms. Using a foam roller is a habit everyone should get in to, you don’t have to be regularly active just to use a foam roller! Here are some ways you can use a foam roller:

Calves:

• Sit on the floor with your legs straight, ankles crossed left over right, and a foam roller under your right ankle.
• Place your hands on either side of your body and lift yourself off the floor, rolling your right calf muscle over the roller—from ankle to knee—a few times with your toes pointed up.
• Repeat with your leg rotated inward (so you’re rolling the inside portion of your calf), and then again with your leg rotated outward.
• Switch legs and repeat.

Hamstrings:

• Sit on the floor with your legs straight and a foam roller under your thighs. Place your hands on the floor on either side of your body.
• Lift your body and use your hands to roll the entire length of your hamstrings—from just below your glutes to your knees—over the roller.

Quads:

• Lie facedown on the floor with your legs straight and a foam roller under your quads. Prop yourself up on your forearms.
• Slowly roll your quad muscles from the tops of your legs to the tops of your knees.

Glutes:

• Sit on a foam roller with your left foot flat on the floor and your right leg crossed over your left thigh. Place either both of your hands or only your right hand on the floor behind you for support.
• Tilt your body to your right so that your right glute presses against the roller.
• Roll forward and backward several times, and then repeat on your left side.

Arms:

• Lie on your right side with your legs straight, your right arm extended above your head, and a foam roller under your armpit.
• Place your left hand on the floor in front of you for support, and place your left foot on the floor behind your right leg.
• Use your left hand and foot to slowly roll your right side from your armpit to below your ribcage several times.
• Switch sides and repeat.

 

Back Baller:

The BackBaller get’s teeth 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 & is now the foremost product to knead out all muscle groups. To stretch out using the BackBaller, simply lie on it and move back and forth.

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.

Shop all Foam Rollers HERE

Stretch/Resistance Bands:

Stretch bands are great for stretching out your muscles in preparation for a run or workout. They work most muscle groups in the body depending on the exercise performed, and because of the resistance the stretch bands hold they are a great alternative to use instead of weights.

Warm up exercises using resistance bands:

• Lunges
  Place your foot on the mid part of the band and pull it up to your shoulders. Now step your other leg backward and bend down until the front knee comes to 90-degree position. Once done, come back to standing position. 10 repetitions per leg.
• Monster walk
  Place both feet in the resistance band just around your ankles and walk sideways, keeping tension in the band. 10 steps/3 sets per side.
• Front raise
  Step on the resistance band with your legs at a width equal to your shoulders. Now hold the band with your hands at a width equal to your shoulders, and pull upwards up to your shoulders. Repeat 10 to 15 times.

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Our goal every time a customer comes in-store inquiring about footwear is to simply break down the process for them and find the right footwear to suit their lifestyle.

The Irish Rugby management & back room staff and the Irish Rugby men’s & women’s 7’s teams recently came to our Galway Retail Park and Blanchardstown to get fitted for the right footwear as they each prepared for their respective tournaments.

We followed the same footwear service promise with them as we do with every customer that requires it. This can be broken down into three steps.

Step 1: Getting to know your lifestyle

First it’s important to know what your activity level is and what you’ll need your footwear for. This is an important process for walkers, runners and people who are quite often on their feet or training.

We’ll find this out by asking you questions like;

• What distance are you walking/running?
• What is your  goal? (E.g. 10km, marathon, get stronger, run faster, etc.)
• Do you suffer from any chronic injuries?
• What surface are you walking/running/training on?
• What type of shoe do you currently wear, what have they worn in the past?

 Step 2: Assess your foot type

With your permission we may recommend you to get your foot examined to assess your foot type using the Footbalance podoscope.

Footbalance: Essentially, is a 100% customised insole that we specially mould to your feet; it’s 100% unique to you. It actually adjusts your alignment from your feet up through your entire body improving full-body movement whether you are walking to work, in the gym or doing a long run.

 

Step 3: Recommend the best pair for you

Based on your results from the Gait analysis or Footbalance our team will determine what kind of pronation you are and what shoe you should get. Whether it is a neutral pronation, supination/(under pronation or over pronation will determine the shoe type. Generally you’ll either require a neutral or stability running shoe.

So what do terms like pronation mean and what do they say about your feet?

Pronation

When your foot strikes the ground, it rolls inwards to absorb the shock. People who roll inward too much or not enough can experience running injuries due to less effective shock absorption.

Overpronation:  Generally present with low or flat arches involves excessive inward rolling of the foot & ankle after landing.

Over Pronation requires extra stability = Stability running shoe e.g. Asics GT1000 or Brooks Adrenaline GTS.

Neutral Pronation:  Normal arches, neutral alignment.  The foot experiences a normal amount of pronation on impact.  The foot lands on the outside of the heel and then rolls inwards (pronates) to absorb shock and support body weight.

Neutral pronation can wear a wide variety of shoes) = Neutral running shoes e.g. Asics Cumulus or Brooks Revel, Nike React, adidas Ultraboost.

Supination/Underpronation: occurs due to the bones in the medial arch of the foot being too high. This means they become packed together and rigid, so they are not able to allow normal pronation to happen.

Supination/Under Pronation requires Extra cushioning = Neutral running shoe or a motion control shoe e.g. Brooks Glycerin or Asics Nimbus

There are a number of different options of Neutral and Stability footwear at every price point each with varying levels of cushioning and stability. Brands terminologies differ but your needs come first. Recommendations will be made based on profiling, analysis results and customer preference.  We will provide you with enough options to allow you to have a choice depending on your needs and price range.

Call into your local Intersport Elverys store to discuss your foot type in more detail. This is our process we use when determining the right footwear for our customers and we can’t recommend it enough. Watch Eoin from our running team simplify all this information below.

Shop our footwear HERE. Free delivery on standard delivery’s when you spend €60 or more.

At Intersport Elverys we understand what is truly happening in the beating heart of sport. We said we’d share Killian Byrne of Irish Runner’s review of some of our latest running product which featured in this months Irish Runner Magazine. These are some great products from top running brands so his review may inspire you to pick up some new gear and get your New Year resolutions off to the write start. Read about his experiences below

Asics GT2000 – 8

I am incredibly lucky to do what I do. Before I started writing for Irish Runner magazine, I was a confirmed Asics running fan, I wore Gel Nimbus and wouldn’t change them for all the tea in China. Now I get the opportunity to try many different brands, ranges and designs I’ve broadened my horizons quite considerably. But this was the first time I’ve worn a pair of the GT2000 so this really was a step into the unknown.

I needn’t have worried, the first outing was a 40second recent parkrun PB, the second wear bettered that by another 10seconds and I was just on a training run. Maybe that’s down to conditions, maybe its ‘new shoe syndrome’. I’m not going to say the GT2000-8 is guarenteed PB footwear but if it walks like a duck and quacks like a duck…

These are nice shoes; the design is typically understated but unmistakably Asics. As one of the flagship ranges in their stable they sits comfortably between the Kayano and GT1000. I wouldn’t say they are cloudlike comfortable but they fit very well with a light breathable upper and a stiff sole that will keep your momentum going if you decide to go all out on your next run. There is plenty of grip in this upgraded version and that adds somewhat to the ride in our current autumnal conditions. You will feel safe in taking off at speed down that wet leafy trail or path.

It is easy to see why this shoe sells so many pairs to so many runners of different abilities. It will suit anyone looking to reach their couch to 5k goal right through to a seasoned marathoner looking to keep the high mileage ticking over through the winter months. The GT2000-8 provides great value for money at just €140 and should definitely be one to try on when you’re next in store.

RRP: €140

Asics Lite-Show 2 Clothing

One of the concerns manufacturers have is blending the ability to stay seen and safe along with the important ‘wearability’ and comfort effect. Asics don’t just make shoes; they make lots of clothing too and they’re very good at it. Their Lite-Show Mens ½ zip winter top and their Women’s Lite-Show running tights are on the testing block this month.

The Mens top first. I’ve had a busy couple of weeks and to be honest the only chance I could spare some time to go for a run was early morning, 6am. That’s early for me before you all write to the Editor complaining you’ve half a day’s commute done before I’m out of the scratcher. The men’s soft-shell jacket features 360degree reflective items for dark winter runs. Bright reflective strips on the arms, cuffs, shoulders and back all work well in making the runner stand out when necessary.

With plenty of room where it needs it most, the arms and elbows don’t bunch up and in a windy and chilly easy run with just a baselayer underneath, I was as snug as the proverbial bug. But there’s more to this jacket, its warm and its really comfortable. So comfortable that I’ve taken to wearing it on an almost daily basis since I’ve gotten it. This is a super addition to any cold weather wardrobe.

The Womens tights next.  Straight into the reflective details – and as before they do exactly as they’re supposed to do. 360degree visability again and still in perfect order after a number of washes. The light sensitive strips up and down each leg are placed in areas like the calf, designed to move and therefore attract attention.

But what you want in a set of running tights is to not feel as if you’re wearing running tights. Its here they performed best – like a second skin. In the wind and rain your legs will stay comfortable throughout your run. The tights are not thick enough to feel like a pair of pants but provide enough compression to be very comfortable without being restrictive. There’s more! Let’s talk zips. Zips on each ankle makes getting these running tights on and off a breeze, and a zipped pocket behind keeps keys, music player or a small phone safe and secure.

Asics Lite-Show 2 Winter jacket RRP: €80

Asics Lite-Show 2 tights RRP: €80

Brooks Adrenaline GTS20

This is going to be difficult review. How can I go back to the only product I’ve ever given a perfect 10/10 score to? As it turns out, no it’s not really difficult. Everything is good and nothing has significantly changed but maybe that’s the bad thing.

First of all, what was great before remains great now – the guiderails are still there, steering your feet in whatever direction you want to go with little slipping or movement within. If you need support and your foot rolls in or out then the guiderails are there; as Brooks explain – ‘They’re like bumpers on a bowling alley, there when you need them’.

The design in the latest shoe is less ‘bling’ and more business-like than last year’s GTS19, this is a shoe that announced itself last year but doesn’t feel the need to show off on shelf in 2020. A plain (but very nice) design doesn’t take away from performance at all. The comfortable mesh upper retains the roomy feel without feeling too lose and stretches enough to allow someone with a wide foot some space to move. A padded tongue and new reinforced heel allow for those that like to lace up tight, and lock in the foot well without any movement or rubbing.

And speaking of laces, here’s the kicker. Can you drop points because you don’t like the laces? I have – the GTS20 has tubular laces that stretch more than I like. Some will like them; others wont and I found them frustrating. I had to tie my shoes very tight knowing that after a mile or two they’ll have eased off. It’s not the end of the world and I’m not going to ignore my best friend because of his laces. These are still a brilliant shoe and still my ‘go to’ distance runner, just not quite full marks today.

RRP: €140

FootBalance Insoles

You’ll find many physiologists nowadays that believe we are a little too hung up on the build of the shoe and that a decent strength program will help keep us injury free but with FootBalance, we are seeing a product that supports our physiology enabling us to get the best out our favourite footwear.

Moulded in store to your feet, FootBalance custom sports insoles support your feet and increase shock absorption, giving you better comfort, endurance and injury prevention. The impact of each foot striking the ground when running creates huge pressure in terms of bodyweight, unnecessarily stressing the shins, knees, hips and back all of which may cause injury and the FootBalance insoles can help prevent this.

The process in store is simple, takes about 15 minutes to mould the inserts to the exact shape of your feet and you can transfer the insoles between trainers and ‘day’ shoes without any trouble. I tend to prefer neutral shoes and sometimes when changing shoes for testing I can get a little discomfort in the hips – with the Footbalance inserts I felt comfortable all the time. If you have a favourite shoe yet feel you need that extra little support then I would heartily recommend talking to one of the fitting experts in your Elverys store and use their experience to see what’s right for you. Handily, there’s a 30 day money back guarantee if things don’t work out – check in store for details.

RRP: €50

Locations

OS1st Socks

Plantar Fasciitis. Two words that strike fear into runners of any age, skill or experience levels. Can a pair of socks really help in ridding the running community of this scourge that keeps so many of us on the side-lines? With performance features surrounding the plantar fascia, supporting the arch and overall foot structure stabilising both the achilles tendon and the ankle these socks target and claim to help prevent plantar fasciitis, foot fatigue, arch pain and heel pain. Claims are important but for me all the claims in the world are secondary to comfort. There’s no point wearing a product you’re not comfortable in and OS1st socks certainly tick this box.

They’re tight as you’d expect from a compression item but that’s where the comfort comes in. Made with the highest quality nylon/spandex combination and treated with a anti-microbial and moisture wicking agent makes these socks both breathable and odour ‘controlled’.

With a number of different socks in the range covering performance calf sleeves, ankle braces, compression socks these are proper running socks not just socks for fixing ailments like Bunion relief (I tried these too, can 100% recommend). OS1st may not be in your running drawer yet, but they should be.

RRP: From €25

 

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As part of Intersport Elverys WeRUN , we asked Irish runner and 800m athlete Louise Shanahan to bring us through some of her tips for staying motivated throughout the cold Winter months. Have a read below on what she recommends.

It is that time of year when motivation can start to waiver and excuses can start to creep in, “It is too cold… too dark… too wet…”. Everybody struggles with motivation from time to time but it is important to not let those good habits start to slide. So, what can you do to help you stay motivated? Well, here are some of my top tips for staying motivated this winter.

Set Goals

Sometimes winter training seems like it is never going to end, as the days get shorter and you spend more and more time running in the dark you can easily start to lose motivation. Setting goals is a great way to give focus to your training. Your goal can be anything from running 5K without stopping to making an international vest. Write your goal down, plan how you are going to achieve it and don’t forget to celebrate when you do!

Track Your Progress

Training diaries are great for keeping a record of what you have completed. They keep you accountable and are a very useful tool to look back on to find what works for you. Training diaries also act as a permanent record of your accomplishments. If you are struggling for motivation, a quick look back through your training diary can remind you of how far you have come and give you that little push you need to keep going.

Find a Training Partner

Training partners are great because not only do they make runs more enjoyable but they also keep you accountable. Knowing that someone else is waiting for you is a great way to get yourself out of bed in the morning or off the couch after a long day of work. Training partners can also drive you to the next level by pushing you on when the going gets tough. My fastest reps are always the ones where I am either chasing someone or else running my heart out trying not to be caught! (Extra Tip: Training partners are also great for a post run coffee and chat!)

Small Bits Often

We have all tried to introduce a new habit and found that we went all in for the first week and then never did it again. Whether it is getting out for a run, some strength and conditioning or good recovery habits, the benefits come from consistency over time. Try to start with frequent small manageable bits that you can maintain over weeks and then months, rather than exhausting yourself in the first week and then never doing it again!

Try a New Route

Running the same loop around your house can definitely start to feel monotonous and don’t even get me started on out and back runs. Finding a new running route can add a bit of excitement to your runs and it also offers you an opportunity to mix things up by running a small bit further or adding in a hill. If you are struggling to find a new route, try running your normal loop in reverse, – surprisingly it’s quite different!

Look Good Feel Good

This one might seem strange but there is something about wearing some shiny new gear that just makes you feel good. I believe that looking good gives you more confidence and confidence is a great tool for running fast! I love getting new running gear and I am always super excited to try them out on a test run ASAP. This doesn’t only apply to new gear. I often try to save my favourite items of running gear for the bigger sessions in the week. Knowing that I am wearing my favourite running top gives me confidence and puts me in a great position to smash my session! If you are looking for a confidence boost or just fancy some new gear have a look in your local Intersport Elverys store.

Hopefully some of these tips will help you stay motivated this Winter and help you keep on track for all your running goals!

Shop all things Running HERE

 

 

As part of Intersport Elvery’s WeRun we had Asics Frontrunner Jonathan Kenneally bring us through some tips to remember when running this winter. Have a read through below where you’ll be sure to learn a thing or two when prepping for your next run.

Things to remember when running this winter

It is that time of the year when day light is hard to come by when training but you still have to get out there and do it. You really need to put some thought into your route, clothing and expectations. Here are some tips to make sure you are ready for winter running.

Light up

When I talk about lighting up I don’t mean just a headlamp but also the clothing you are wearing. Even if you are running on footpaths you should make sure you are seen. It is important to wear Hi VIZ clothing such as a vest and flashing lights. ASICS also have great reflective winter kit which means everyone will see you as you go out and enjoy your run.

Layer up

Weather is going to be very changeable over the coming months so you need to be prepared for all conditions. When you get your kit ready make sure you know what it is going to be like outside. The last thing you want to be is too cold or even too hot. When the weather gets colder I usually wear a few light layers so when I’m starting out I’m not too cold and as the session goes on I can take off the layers as I warm up. Its good to have a hat and gloves ready as well. I always find I enjoy my run more when I can feel my fingers. During cool down it is important to make sure you keep warm and put back on the layers as needed.

Warm up

Warming up should be part of every session you do but that isn’t always the case. You could be short on time and you want to get a session done or maybe it is a light session so you are taking it easy. But when it comes to winter it is extra important that you make sure you are well warmed up. The last thing you want to do is go straight into a tough session cold. Take an extra few mins to loosen out and get your body ready for what is to come. Some jogging, dynamic stretching and of course layer up.

Be careful

During the summer months you have a lot more options where you can run. When it comes to winter you need to think about your route. Try find somewhere that is lit up and safe to run on. A well lit area will mean you are seen but you can also see clearly where you are going. The last thing you want to do is trip over a cracked pavement or debris on the road which could mean your winter training is spent nursing an injury rather than enjoying your training. Maybe find a track, a walkway or a city route where there are lots of footpaths and choice. Watch out for leaves on the paths and wear the appropriate shoes so you don’t slip. During winter months you may have to alter your run due to flooded paths or icy conditions so have a Plan B just in case. Always listen to weather warnings, if its not safe to go out there will always be another day to get your run done.

Find a race

Just because its winter it doesn’t mean you don’t have to race. There are less races out there but to keep things fresh look out for local races that are on over the weekends. There are plenty of Parkruns around the country that could break up a training block on a Saturday morning and can even be incorporated it into your session.

Enjoy it

But the most important thing is to go out and enjoy yourself. It may be hard to get out of bed when the alarm goes off and its raining outside or you sit down on the couch before your evening run and get comfortable but you will look back on your winter running and remember the tough sessions in the cold, wet and windy weather and know it was all worthwhile. Why not bring a training partner out with you. It will not only make your run more enjoyable but will also mean you are less likely to stay on the couch!

Hopefully some of these tips will help you stay safe and run with a smile during your winter sessions.

Check out some of the ASICS GT-2000 8 & Liteshow gear that Jonathan is sporting HERE

At Intersport Elverys #WeRUN with you, helping you improve your running performance throughout the winter season. Across our services, products and in-store advice, we share your passion for running. We run together!

Throughout the winter season we have a number of upcoming exciting running launches across the best running brands like Asics, adidas, Brooks, Nike and more. The winter weather brings innovation throughout our running range, helping improve your winter stride, from reflective runners and clothing to the latest protective gear. At Intersport Elverys we have the latest gear to suit your run whether it be on the track or off grid. We Run with you!

We have a number of services in-store along with helpful advice which is there to help you find the perfect pair. In-store our WeRun team offer a footwear service promise that’s designed to get to know you as a runner and help you find the right pair whether that be through shoe fitting, Footbalance analysis, or through general queries. Intersport Elverys also allow you to Click & Collect letting you shop online and collect your gear in-store if you want to try on your runners in-store if needed.

Intersport Elverys continue to look at new ways to service our customers running needs and make sure you have a positive experience when choosing shop with us across all things running.

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