VHI Womens Mini Marathon 2023

Intersport Elverys is delighted to partner with the VHI Womens Mini Marathon for 2023.

For the last 19 years we have been offering unique product, advice and benefits to marathon participants.

We absolutely love sport! From grassroots all the way to the very elite, supporting Irish athletes and sporting organisations dates back to our very origins and is part of our ethos.

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

During your mini marathon journey make sure to check out our socials and blog for advice, competitions and more.

For all your running and sporting needs make sure to visit your local Intersport Elverys store or explore our range on Elverys.ie

Between now and the big race day, we will be giving you tips and advice on how to get yourself ready and on the road to the VHI Womens Mini Marathon.

Below, we have some really important advice from chartered physio Michelle Lyons, while we’ve also gone to the trouble of picking out some of the best running shoes, leggings and sports bras for you.

VHI Womens Mini Marathon: How to Be your Best

Chartered physiotherapist Michelle Lyons talks to us about how to be at your best for the VHI Women’s Mini Marathon and how to ensure your training continues smoothly!

“By now, hopefully your training is well underway as June is only around the corner!

“I’ve worked with lots of female athletes (both professional and beginners) and there are often a couple of niggly problems like back pain or a bit of leaking when you run….that may be holding you back.

VHI Womens Mini Marathon

“Often it can be an issue with your pelvic floor – did you know that 1 in 3 women have some sort of pelvic floor problem? But don’t panic, there’s a solution!

“Your pelvic floor muscles run like a sling from the front of your pelvis to your tailbone and they have a number of jobs, like giving you control over your bladder and bowel and keeping your pelvic organs where they are supposed to be.

“But they are also really important when it comes to preventing low back pain, as they provide stability for the joints of your lower back and pelvis.

“The muscles can become stressed during pregnancy and childbirth or if you have chronic constipation, which can lead to problems with low back pain, some leaking from the bladder or bowel or even a dragging feeling as if things are moving down and out.

“For many women, leaking when they run is a very common problem. I say common, but it’s really important to remember that leaking is NEVER normal and there is almost always something that can be done about it!

“Probably the best way to address the issue is to check in with a women’s health physio who also works with athletes; she will be able to not only help you address your pelvic floor issues but also look at your running form.

“Remember: most women don’t need pelvic floor strengthening (no more kegels!) but they do need to re-learn coordination of the pelvic floor with the breath.

“In the meantime, here are some tips to help you get started”

VHI Womens Mini Marathon Tips

Know your floor!

“Your pelvic floor muscles do a number of jobs, including controlling bladder and bowel function.

“Find your pelvic floor by taking a deep breath in, and as you exhale, relaxing all the muscles in and around your pelvis.

“Take another breath in, and this time as you exhale, close your anus and lift up and in, (as if you were trying to stop gas escaping) Count to 5 out loud (to make sure you’re not holding your breath.

“Then (this is the most important part!) fully relax your pelvic floor.

“Congratulations! You just found and activated your pelvic floor muscles!”

Coordinate with your breath.

“Now that you know where the muscles are, practice coordinating with the breath. This will give you more stability during your run and may help with your endurance.

“Take a breath in and feel how both you lower tummy expands a little and your pelvic floor drops a little.

“As you exhale, your tummy should gently move back in by itself and your pelvic floor rises a little.

“This cycle should happen with every breath but if you are worried about leaking, you may not be fully relaxing the pelvic floor, which might be making the problem worse!

“Try this exercise standing, sitting or lying still, and as you get the hang of it, try to incorporate the breath and pelvic floor muscles into your running.”

Watch your alignment.

“Keeping your ribcage over your pelvis when you run can help manage the pressures of running on your pelvic floor.

“Wearing supportive clothing like a good sports bra and EVB shorts can really help improve both form and function when you run in my experience.

“If you are worried about leaking or painful breasts when you are running, that can actually make the problem worse by causing extra tension in the body and can lead to other mechanical problems or injuries.

“Set yourself up for success and enjoy your run!”

VHI Womens Mini Marathon Running Shoes

A good set of running shoes are going to be absolutely crucial for this event.

So check out our Top 5 Runner Review Blog ahead of the race or click on the link below.

VHI Womens Mini Marathon

VHI Womens Mini Marathon Sports Bras

As Michelle mentioned, a good quality sports bra will make life much more comfortable.

We have more advice in our Guide to Finding a Sports Bra blog or click on the link below.

VHI Womens Mini Marathon

VHI Womens Mini Marathon Leggings

Leggings will make you feel good and look good, so what’s not to like.

We’ve compiled our Guide to Finding the Right Leggings for you, or check out our full range below.

vhi womens mini marathon

Conclusion

We hope you enjoyed this blog and found it helpful ahead of the big race.

We’re proud sponsors of the VHI Womens Mini Marathon and we can’t wait.

VHI womens mini marathon


Top 5 Runner Review 2023

Whether you’re running, walking or working out, wearing proper footwear is essential for many reasons.

Especially if you’re entering the 2023 VHI Women’s Mini Marathon, whom Intersport Elverys are proud sponsors for an amazing 19 years now.

Correct footwear will drastically reduce your risk of injury, whilst also keeping your foot dry and secure as you chase that PB or just get out for your first race or walk.

We know choosing the correct running shoe can be confusing, that’s why we’ve picked our top 5 running shoes from the amazing ASICS and Brooks range to make the process easier for you.

You might find some worth in our Running Shoe Size Guide Blog.

Runner Review Cushion Explained

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.

 

Runner Review: Stability Shoes

Brooks Adrenaline GTS 22 (Extra Comfort)

The Brooks Adrenaline is back and better than ever with an upgraded midsole and a redesigned upper.

The latest version of the Brooks Adrenaline features a 100% DNA Loft midsole, which creates a softer, smoother ride.

Brooks’ reliable GuideRail support system keeps you moving efficiently kilometre after kilometre.

The Brooks Adrenaline GTS 22 is a great everyday training shoe for runners seeking a stable and supportive shoe.

They’re cushioned enough to provide generous impact absorption without feeling heavy or clunky.

runner review

ASICS Gel-Nimbus 25 (Maximum Comfort)

The GEL-NIMBUS™ 25 shoe’s soft cushioning properties help you feel like you’re landing on clouds.

This neutral trainer is revamped with new materials that create a softer and smoother running experience. A soft knit upper comfortably wraps your foot while supplying advanced ventilation.

Its updated knit tongue construction provides better flexibility and extends around the ankle for a more luxurious fit and feel.​

The midsole is packed with the most cushioning that the series has offered to date. By adding more FF BLAST™ PLUS cushioning and using our new PureGEL™ technology, this trainer creates a lighter and softer cushioning experience.

This is the perfect shoe for runners seeking the best shock absorption with maximum comfort.

runner review

 

Runner Review: Neutral Shoe

Brooks Ghost 15 (Extra Comfort)

There’s no wonder the Ghost 15 is a go-to for runners looking for a reliable, every day running shoe.

Not only is it Brooks’ first carbon-neutral shoe but it offers cushioning like no other, ensuring a comfortable, easy-going ride no matter what running style or foot type you have.

The standout feature in the Ghost 15 is that it has Brooks’ 100% DNA LOFT cushioning tech in the midsole.

It’s the addition of this that gives the shoe a super soft feel, offering superb comfort for the heel every time your foot strikes the floor.

The Ghost 15 is a great, all-round running shoe that’s perfect for anyone looking for comfort and equal levels of support in their runs.

runner review

ASICS Gel-Cumulus 24 MK (Extra Comfort)

The GEL-CUMULUS™ 24 shoe is a versatile trainer for different runners covering different distances.

From the upper to the foam underfoot, this shoe feels softer and more responsive.

The upper has a heel fit for extra comfort. Engineered mesh enhances breathability to keep your feet cool throughout your run.

This sleek, long-distance trainer has also been updated with our FF BLAST™ cushioning. This keeps the shoe light and provides a softer landing and more energetic toe-off.

runner review

Brooks Glycerin 20 (Maximum Comfort)

The story of the Glycerin begins in the late 1990s — the name was actually inspired by the song “Glycerine” by the English band, Bush.

The newest version gives runners ultimate softness underfoot in every stride thanks to the specialized nitrogen-infusion process used to create DNA LOFT v3.

As we continue to grow options through support and fit, we see the Glycerin line continuing to be a favourite among runners.

Give your feet a break even on the toughest days.

The women’s Glycerin 20 neutral cushioned running shoes are the final word on comfort thanks to new, supremely soft DNA LOFT v3 cushioning, an updated, improved fit and silky smooth transitions.

runner review

Conclusion

With the VHI Women’s Mini Marathon just around the corner, and the bright summer evenings approaching, now is the time to get yourself the perfect running shoe.

Don’t forget about other important pieces of equipment you might need too.

Our Guide to Finding the Right Sports Bra and our Guide to Finding the Right Leggings is sure to help.

Enjoy the run, we’re with you every step of the way.

runner review


The Health Benefits of Swimming: Why Everyone Should Learn

Lose weight, get fit and improve your mood – these are just some of the health benefits for swimming. 

The health benefits of swimming are huge; offering a low impact, full-body workout that tones muscles and helps you relax.

Before you read on, why not check out our Guide to the Benefits of Sea Swimming right HERE.

7 Health Benefits of Swimming

From weight loss to better sleep: seven reasons why swimming is great all-round exercise.

The benefits of swimming are almost endless. It’s a great way to tone up, a proven method of relaxing your mind and can even help turn back the aging clock. Here’s why everyone should make time to swim.

  • Almost everyone can swim
  • 30 minutes of swimming can burn up to 350 calories
  • Swimming helps build lean muscle
  • Many swimmers say it eases aches and pains
  • Swimming can help you get to sleep
  • Regular exercise helps improve your mood
  • Swimming has a low risk of injury

If you’re kids are interested in swimming, this blog on Finding the Right Swimming Gear might help you?

Can anyone swim?

Swimming is great for everyone from pregnant women and the elderly to injured athletes and those looking to get back in shape, or get fit quick.

If you’re at all unsure, or you’re coming back after a long break, consult your doctor before you start to help avoid overdoing it.

Why is swimming such good exercise?

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate*.

According to one study, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

What muscles do you use when you swim?

Every time you swim is like doing a mini-resistance workout.

Each kick, pull and push works your muscles more than you might imagine, especially your arms, shoulders and glutes – the muscles that lie dormant all day when you’re at your desk.

Swimming also works your abs – or core – and will reduce your waistline and hips. So, along with building fitness, it’s a fabulous full-body exercise.

Can swimming improve your mood?

According to researchers, regular swimming can reduce stress, lower anxiety and combat depression, whatever your fitness level or ability.

Being surrounded by water helps diffuse your senses and lets your body relax far more than being in a gym full of mirrors and loud music.

And if you prefer to do it outdoors, recent studies have shown that open-water or wild swimming is a brilliant (if chilly) way to lift your mood, improve cognition and find a natural high.

By being outside you’ll also get a vital shot of Vitamin D, even in those dark winter months.

 

Does swimming help you lose weight?

Yes. Swimming torches calories and is great for weight loss and reducing body fat. By swimming steadily for just 30 minutes, you can expect to burn up to 350 calories and an all-out hour in the pool can crunch more than double that.

What’s more, because swimming builds lean muscle, which in turn fires up your metabolism, you’ll keep burning calories as you shower, dry off and head for home.

Can swimming prevent injury?

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis.*

How can swimming improve your sleep?

According to a study by the National Sleep Foundation** people who take regular exercise, such as swimming, are twice as likely to have a good night’s sleep.

They are also less likely to suffer from insomnia or report early waking.

 

health benefits of swimming

 

*Source: Amateur Swimming Association (ASA)

** Source: Research conducted 4-10th June 2013 by Vision Critical who questioned 4,120 randomly selected adults from the UK, USA, France and China.

*https://www.ncbi.nlm.nih.gov/pubmed/26773104

Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice.

*Blog produced by Speedo®


PROFORM 210 CSX EXERCISE BIKE

BRING THE GYM HOME

The ProForm 210 CSX Exercise Bike is the ideal entry-level exercise bike for those looking to improve cardiovascular fitness. Stay on track with 16 pre-set workout apps, or if extra motivation is required, plug in your music devise to the dual 2.0 Sound System speakers.

 

Features

6 KGS INERTIA ENHANCED FLYWHEEL

Powered by an 6kg inertia enhanced flywheel, the ideal exercise bike for those looking to regain fitness.

LARGE LCD DISPLAY

Track your time, distance or speed stats on the large LCD display screen.

16 PRESET PROGRAMMES

With 16 Workout apps you can enjoy guided workout sessions to kick start your new year.

DIGITAL RESISTANCE

Choose from 16 different levels of resistance powered by SMR (Silent Magnetic Resistance) Noise is not a problem!

2 x 2″ SPEAKERS     

Plug any audio source into the console sound system and stay motivated with your favourite music.

MAX USER WEIGHT

125 Kg

 

 

For more information out the NordicTrack T12.0 online at elverys.ie 


ProForm 525i Treadmill Review

The ProForm 525i Treadmill is proving extremely popular with our customers and this review will show you why.

Firstly, ProForm have an excellent track record of producing the best home-use treadmills for all budgets and needs.

The 525i is almost impossible to beat in terms of bang for your buck too!

If your concerned that the more affordable price will restrict you from getting the highest quality treadmill, then fear not!

Check out below to find out why.

proform 525 review

ProForm 525i Review

Assembly

With well written instructions, the ProFrom 525i is a simple treadmill to construct.

All the moving parts arrive assembled in the box so it’s just a case of screwing it together. With the help of another person, 60 minutes will have it ready for a workout.

Make sure the treadmill is on a flat floor when putting together to avoid any movements on the base unit when in use.

At 82kg, it’s certainly not light, but it’s foldable design makes it easy to manoeuvre.

Profrom 525i Treadmill Features

2.6 CHP Drive System

Powerful training requires a powerful motor and that’s exactly what you get from the ProForm 525i. 

Built to withstand light and intense workouts, this motor cools internal components to increase the life of your drive system.

The 2.5HP motor is really impressive considering the price range and it’s also respectably quite, even at higher speeds.

20 Preset Programmes

Reach your fitness goals in record time with the 20 preset workouts designed by a certified personal trainer.

Each workout will help you achieve maximum performance with preset speed, incline, and time settings.

It’s also iFit compatible which adds another dimension to your workouts.

High Contrast LCD Display

The Proform 525i Treadmill has a high contrast LCD display which delivers all your training during your workout.

It’s adjustable from MPH & KPH too, and the screen is easy to read, with a simple and logical lay out. profrom 525 review

Digital Quick Speed & Incline Control

The ProForm 525i Treadmill has a top speed of 18km/h (11mph) and an incline range of 0 to +10% at the touch of a button.

Those assets will push most serious runners very hard!

2 x 2″ Speakers

Plug any audio source into the console sound system and stay motivated with your favourite music.

It also includes two water bottle holders, a key holder and a tablet holder.

EKG Heart Rate Pulse Grips

Built-in sensors help you monitor your heart rate throughout your goal-specific workouts.

ProShox Cushioning

Reduce impact throughout your ankles, knees and hips thanks to ProShox Cushioning.

This feature can actually reduce impact by up to 28% – your muscles will thank you later.

Spacesaver Design

Fold it up and walk away in one easy step.

With the SpaceSaver treadmill you free up precious floor space. Because when you’re done, you’re done.

 

 

 

For more information check out the ProForm 525i Treadmill HERE or below.

proform 525 review