Essential Post Run Stretches | with Irish Sprint Hurdler Sarah Quinn

Posted on May 27, 2022 at 10:14 am.

Getting your post run stretches done correctly is every bit as important as your pre-run stretches.

Unfortunately it is so often overlooked which can have negative long-term impacts.

That’s why we’ve enlisted the expertise of our brand ambassador and Irish International Sprint Hurdler, Sarah Quinn, to share some tips on your post run stretches.

Sarah, a member of the Irish 4x200m Relay team who took silver in the World Championships in 2022, talks us through a simple routine anyone can do and also why post run stretches are important.

So if you’re an elite level runner our just starting out, this routine can work for you.

Sound good?

Before you hear from Sarah, you might like our Guide to the Correct Recovery after a long run here.

Check out the full video below.

The Benefits of Post Run Stretches

“You may notice that your body feels sore after a run, which is a sign that you need to relax and recover.

“Stretching is also an important element of your rehabilitation process. Muscles are more flexible when they are warm.

“Stretching them at this time can help them heal faster by increasing their range of motion. Stretching shortly after a run, in particular, can help prevent muscle and joint stiffness that might come after an exercise, a condition known as delayed onset muscle soreness (DOMS).

“After exercise, increasing blood flow to the working muscles can help you recover faster. Blood circulation supplies nutrition to the muscles while also filtering waste materials like lactic acid.

“This can help to alleviate the symptoms of delayed onset muscle soreness, which include muscle stiffness, tightness, pain, and decreased muscle strength.

“As a result, the more you incorporate stretching into your post-run routine, the better your recovery will be. As a result, you’ll be less sore and more prepared for your next workout.”

Part 1: Slow Jog or Run

“Starting your post-run recovery program with a cooldown is always a good idea.

“This entails lowering the intensity of the workout for 5-10 minutes. You may go for a light jog or stroll, or do any low-intensity cardiovascular activity.

“The idea is to gradually lower your heart rate while your muscles remain heated. This will allow you to hold stretches for longer periods of time without having to huff and puff.

“After you’ve completed your cooldown, you can begin static stretches.

“These are isometric holds (a type of static stretch) that stretch the muscles that have been working hard the entire time you’ve been running.”

Post Run Stretches 1: Standing Quad Stretch

“Your quads, located at the front of your thighs, are powerful muscles that work hard when you’re running, so making sure they are loose and stretched is key.

“Here’s what to do.”

Stand tall (don’t slouch), lift the foot of your cramping leg behind you, and grab it with your hand on the opposite side.
Gently pull your heel toward your buttocks until you feel a stretch in your quad.
Keep your other leg straight and your knees as near as possible together.
Hold the stretch for 15 to 30 seconds before releasing it. Release and do it again. Change legs and repeat the steps on the opposite leg.

Post Run Stretches 2: Calf Stretch

“Your calf muscles also work hard, particularly when the ground is hard or bumpy.

“Having well stretched and loose calves will go a long way in preventing shin splints too!”

Start by facing a flight of steps or an exercise step.
Align your foot such that the ball of your foot and toes are on the step’s edge. For further support, you can grab a railing or a wall.
Lower one foot’s heel toward the ground while bending the opposing leg’s knee. 4. You should feel a strain in the calf of your leg when you lower your heel.
Hold for 30 to 60 seconds, then switch sides and repeat.

Post Run Stretches 3: Seated Twist

“I love this deep stretch because it is a great way to target your glutes, hips and back.

“Your glutes are generally where all your power comes from and if left neglected can cause other issues and tightness in other body parts.

“While having loose hips and lower back are absolutely key to running pain free.”

Sit with your legs straight out in front of you on the ground.
Lift and cross your right leg over your left leg, which should remain straight.
Bring your right leg to your chest and twist your body to glance over your right shoulder with your trunk.
Hold the position for 15 to 30 seconds.
Switch legs and repeat the process.

Post Run Stretches 4: Half Kneeling Lunge

“Your hip flexors are responsible for the heavy lifting of your legs as you run and it’s very common amongst runners of all abilities to have tight hips.

“Tight hips and groin muscles can also be common with jobs that require hours of sitting down at a time, be it a desk or a car.

“Make sure to follow these steps.”

Take a step forward into a lunge position.
Keep your upper torso erect and your toes pointed forward. Rear behind you, your back leg should be straight.
Extend your hips forward with your hands until you feel a stretch from the front of your hip to the top of your thigh (of your back leg).
Hold for 30-60 seconds before switching sides.

Post Run Stretches 5: Banded Hamstring

“Runners frequently complain about the dreaded tight hamstrings.

“This can occur as a result of improper running form. If you overstretch your hamstrings by taking too long strides, you could end up with tight hamstrings.

“ Here’s what you should do.“

Get a resistance band or towel or something similar and lie flat on your back.
Loop it around the leg you will stretch and lift it toward the ceiling
Flex your foot toward you and pull back on the band to increase the stretch
Also, you can lift the top half of your leg up and down in a controlled motion
Repeat on the other leg

Post Run Stretches 6: Lying Down Pelvic Twist

“A tight lower back can be the cause of so many problems for runners.

“With the different variations in the ground, it can be fairly taxing on your lower back, so a few easy stretches go a long way.

“Like this one.”

Lie flat on your back with your knees and hips bent at a 90 degree angle, arms out to the side
slowly lower your legs to the floor
Use your hand to pull your knees down further and hold into the stretch
Repeat on either side

Conclusion

“I hope you enjoyed this routine and that it will help you getting a proper, quick and easy-to-do cool down in after your run.

“Don’t be scared to let us know how you got on with it or if you’d like me to cover any more topics.

“Check out Elverys Running category here or below to see some great products to help you enjoy that run.”

Training Advice from some Top Irish Female Athletes

Posted on January 25, 2022 at 1:39 pm.

Written by Ger Flanagan

There are some seriously talented Irish Female Athletes across the many sporting codes in this country right now.

We’re lucky to have some of these top Irish female athletes collaborating with us at Intersport Elverys.

From football, GAA, running, sprinting, rugby and boxing, we’ve been working closely with some of the leading Irish Female Athletes through their careers and we’ve managed to get some insight into their thinking, with them providing some brilliant advice on training, motivation, tips on reaching your goals and more.

Irish International Sprinter/Hurdler Sarah Quinn, Irish Rugby 7s/Xvs Stacey Flood, Republic of Ireland’s Rianna Jarrett, Team Ireland boxer Gráinne Walsh, international runner Grace Lynch and Cavan LGFA/Collingwood AFLW star Aishling Sheridan answer our quickfire questions.

Check them out below.

Or you can also watch them over on YouTube, right HERE:

International Sprinter/Hurdler: Sarah Quinn (Mayo)

Advice for everyday Athletes: “To start off with a focus that you know you will be able to stick to and build your daily routine around. Don’t start off with ten things at once, because the likelihood is you won’t be able to stick to them all. Start small, it could be something as simple as increasing your water intake and make sure you nail that before you go focusing on something else.”

Best Advice you ever got: “Definitely, ‘Don’t compare your step 1 with someone else’s step 10′”

How do you get motivated: “Setting goals and working towards beating them.”

Sporting Goal for 2022: “I’m hoping to stay injury free and grab every opportunity that comes my way.”
Advice on sticking to your goals: “Every Sunday, write down what you want to achieve that week. And at the end of the week, do a quick slef review and see if you achieved it. If not, make changes for the following week.”

Ireland Rugby 7s/Xvs: Stacey Flood (Dublin)

Advice for everyday Athletes: “Enjoy every single training session you do because not everyone gets to what you do and what you can do.”

Best Advice you ever got: “Hard work beats talent when talents doesn’t work hard.’ I believe if you work hard in whatever you do, it will go a long way in getting you where you want to be.”

How do you get motivated? “I always bring it back to why I am there and who I am doing this for. It’s also really easy to motivate yourself when you’re in a good group of players or training partners.”

Sporting Goal for 2022: “To quality and compete at the World Cup 7s in Cape Town in 2022″
Advice on sticking to your goals: “Find a way to hold yourself accountable. Whether it’s writing it down in a diary or journal, or finding a training partner that will motivate you and keep you going, or maybe even buying a smartwatch that will show you all your fitness data, just find something that will help you in that sense.”

Cavan LGFA & Collingwood AFLW: Aishling Sheridan (Cavan)

Advice for everyday Athletes: “It might sound simple, but investing in some top quality gym gear and footwear is great for preventing injuries firstly, but it will also motivate you to train.”

Best Advice you ever got: “The best advice I ever got was to not be afraid of making mistakes. Not everything will go 100%, because you learn from mistakes.”

How do you get motivated? “Wanting to better myself every single day.”

Sporting Goal for 2022: “To give everything I can when I play and to leave every ounce of energy on the pitch.”
Advice on sticking to your goals: “Make sure you get a diary plan so you can work out your days and weeks ahead. It will keep you motivated and give you direction and routine.”

International Long-Distance Runner: Grace Lynch (Kerry)

Advice for everyday Athletes: “My advice to you is to invest in a really good pair of running shoes. I love the ASICS Novablast 2 for my easy running days.”

Best Advice you ever got: “It’s something that I still abide by today, and it’s as simple as enjoying your training, making sure you do it for you.”

How do you get motivated? “Setting short term and long term goals. Write them in your training diary and every thing else you do on your sessions, because you can then look back and see your improvements.”

Sporting Goal for 2022: “I am aiming for PBs in the 10k road and also the half marathon.”
Advice on sticking to your goals: “Track everything. Improvements keep you hungry and wanting more.”

Team Ireland Boxer: Gráinne Walsh (Offaly)

Advice for everyday Athletes: “A good friend of mine told me that comparison is the thief of joy. You see so much of peoples’ lives these days through social media like Instagram and everyone is comparing their’s to others. I would tell people to only focus on being the best version of yourself, and no one else.”

Best Advice you ever got: “The best advice I can give is to be honest with yourself. Set a goal and stick to that goal and never let that negative voice in your head get the better of you – always stay one step ahead.”

How do you get motivated? “I think about the time recently when I spent 18 weeks in a cast and was unable to train. So I push myself over all them hard times, thinking about what I want to achieve and I use this every single day.”

Sporting Goal for 2022: “I want to get back on the World stage competing for Ireland.”
Advice on sticking to your goals: “Write everything down on a Sunday night for your week ahead. I also write down what I am grateful for at the end of every day – it’s great to keep you grounded and humble,”

Republic of Ireland: Rianna Jarrett (Wexford)

Advice for everyday Athletes: “Set goals that are measurable and realistic. Break your long terms goals down into short-term goals.”

Best Advice you ever got: “Don’t let setbacks define you, use them as motivation.”

How do you get motivated? “The beauty of playing team sport is that you’re pushed daily by the people around you, like the players and management, which really helps me keep going.”

Sporting Goal for 2022: ““To break back into the Irish set up and qualify for the Fifa 2023 Womens World Cup in Australia and New Zealand.”
Advice on sticking to your goals: “Make sure you have the right tools to get the job done. I use a journal on a daily basis, and I’m also loving my adidas Ultraboost 21 and massage gun for my recovery.”

You can also read about Rianna’s top 5 favourite weight training exercises for women here:

Conclusion

We hope some of this advice from these top Irish female athletes will help you and your training.

Hear from them below.

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

Posted on September 8, 2021 at 4:00 pm.

Written by Intersport Elverys

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.

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?”

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.”

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.

Find all things running HERE and avail of Free Returns and Free Delivery Over €60.

What Is A Tempo Run?

Posted on August 6, 2021 at 11:24 am.

Written by Ger Flanagan

So, you know what it feels like to run at a leisurely pace and probably at full throttle too, but are you still confused as to what is a tempo run?

Basically, a tempo run is the middle ground of the aforementioned paces and is excellent for building endurance and speed, while not being as tough on the body.

Sounds good, right?

What are the benefits to Tempo Runs?

Tempo runs should be a part of your weekly workout schedule.

Just like trail running, which we covered a in a previous blog, tempo runs are a great way to freshen up your training.

These workouts will help you learn how different paces feel and will help you become more aware of your own talents (and limits).

They also improve mental toughness, which is beneficial when trying to go further or quicker and they also develop capillary beds (which supply oxygen to active muscles) more effectively than simple exercises.

By routinely doing tempo runs during your training, your body (and mind!) will know that it is a task that can be accomplished on race day. You’ll know what speed works best for you and how long you can push yourself–also known as your threshold pace.

While also establishing capillary beds (which supply oxygen to exercising muscles) faster than easy or hard runs.

How do I do a Tempo Run?

Okay, so you’re sold on the advantages of a tempo run. But how do you go about doing a tempo run?

Tempo runs are best done once you’ve established a running base. That is, don’t make this your first run after a 6-month break! This workout is best done on your middle distance run (typically in the middle of the week).

Baby steps.

Establish a Start with a dynamic warm-up and some gentler kilometres to loosen yourself. Finding the correct tempo pace may take some trial and error, and it also depends on the distance you’re training for.

Keep in mind that we’re looking for a 6-8 out of 10 effort. You can maintain closer to a 6 out of 10 if you’re training for a marathon, whereas a 5k or 10k runner might push closer to an 8.

Tempo Run Workouts For You To Try?

Spruce up your workout this week with one of the following workout routines.

Lactate-Threshold Run

What exactly is it? A workout at a speed that produces and removes lactate (a metabolic by-product of exercise) at a nearly equal rate.

When it builds up in the blood quicker than your body can eliminate it, you begin to slow down. This workout teaches your body to maintain the fastest speed where the blood lactate levels remain constant for extended periods of time.

Confused? Don’t be.

The Workout: Warm up for 20 minutes with easy running, then run for 20 minutes at a pace you think you could maintain for an hour. You should only be able to speak in short bursts. Cool down by running for 10 minutes at a slow pace.

Race-Pace Run

What exactly is it? A workout in which you practice running at the pace you want to run in a marathon or half marathon. You’re basically educating your body how to efficiently utilize lipids and carbohydrates on race day.

The Workout: Every three weeks, replace your typical long run with one that includes a race-pace portion every three weeks.

Warm up for 3km, then run at race pace for 9 to 12km (depending on where you are in your training), then cool down for a 1.5k if you’re preparing for a half marathon.

Warm up for 3km if you’re training for a marathon, then work a race-pace block of 9 to 23km into a long run.

And don’t forget to warm up!

Some simple exercises can include:

20 arm circles, each direction
20 arm swings
20 leg swings, each leg
10 hip circles, each leg clockwise and counter-clockwise
10 active pigeon stretches, each leg
10 bootstrappers
10 burpees
10 air squats
4 rounds of squat walks

So get out there and freshen up your workout with a few tempo runs and see can it benefit you in the long run (no pun intended!).

Let us know your feedback.

And, for all things Running, visit our website right here: