Knowing how to calculate your running speed when out and about on your runs can be really useful.
It doesn’t matter if you’re a leisurely runner, total newbie or experienced runner pushing to beat the clock, calculating your speed is a useful skill.
Whether you want to measure your fitness or just quantify your distance, the how to calculate running speed formula is easy to learn.
How to calculate Running Speed
Step 1: Know your distance
To find your running pace you need to know how far you are going.
So measure your route, be it using online software like Google Maps or on your smartwatch.
You can also just hop in your car and reset the distance clock to get a good estimate.
Or if you can’t do any of those, find your local track or certified course where the distance has already been calculated!
Step 2: Time your run
This is a crucial part of the process, so get your timer out.
If you want accuracy, timing your run is important and this can be done using a smartwatch, stopwatch or with the help of a friend.
It’s also so important for you to be honest with your time and distance, so no massaging those numbers to make your ego feel better!
Step 3: Get out the calculator
Quite simply, how to calculate running speed is done by dividing your run distance by your run time.
So if you ran 10k and you ran for 50 minutes, you can 0.2k per minute.
If you want to calculate your running pace, flip the numbers.
50 minutes divided by 10k is a 5 minute per kilometre pace.
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.
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.
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: 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.
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.
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.
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.
For active people, your sports bra is one of the most important pieces of equipment you’ll own – so this sports bra size guide is sure to help you.
Especially if you’re entering the 2022 VHI Women’s Mini Marathon, whom Intersport Elverys are proud sponsors for 18 years now.
Even if you’re not entering it and are just a casual or serious sports person, this should be seen as an important investment in comfort and support.
Look at the care and precision we put into choosing our running shoes; the same level of scrutiny and detail should be put into the choice of sports bra.
Just like you do with your leggings too, which we have prepared this Leggings Size Guide BLOG for.
It’s estimated that 80% of women are wearing the wrong type/size of sports bras which can result in breast pain, soft tissue damage, chafing among other issues.
Choosing the right sports bra is essential for women of any size, shape or activity level. It’s important to make sure you have adequate support so you can lead an active lifestyle without unnecessary discomfort.
Read below or find our latest blog on this topic HERE
SUPPORT
Low
Medium
High
Activity
Walking
Road Cycling
Running
Yoga
Hiking
Aerobics
Light gym work
Active gym work
Contact sports
Sports Bra Size Guide: Support
Light Support Bras
Usually, low energy activities will consist of little sweat.
Activities such as walking, yoga, or stretching would be considered low energy. For these workouts, you won’t need as much support as high energy exercises.
Choose lightweight sports bras with narrower straps and bands. An adjustable strap is not necessary for support during low energy workouts.
Medium Support Bras
These workout activities will be in between low and high energy, like gym sessions or cycling.
Unlike low-energy workouts, you’ll need a wider strap, and since you’ll be breaking a sweat, you need a bra that restricts breast movement more than low-support bras.
High Support Bras
Any high intensity activity, like running, will require a high support sports bra, as your body will constantly be in motion and you’ll need to make sure everything stays comfortably in place.
Find high support sports bras with wide bands and adjustable shoulder straps to adjust while you’re working out or after.
What size should I choose?
You should stick to the size that you wear in a standard bra (once you’re confident you have been fitted/measured properly). Various brands will offer size conversions either on in-store signage or on the product packaging.
Sports Bra Size Guide: Features
Band
The main source of support comes from the band, which forms the foundation of a sports bra. The band should be snug around your rib cage, but comfortable. If it feels too tight, it is.
If you can fit two fingers between your body and the band (but not more) that’s the sign of a good fit.
Shoulder straps should feel secure and provide minimal stretch to reduce up-and-down movement.
Straps that fit properly should not slip, and they should also not dig into your skin.
Adjustable straps allow you to fully customise the fit of your bra.
Closure
Some bras are pulled on over your head, some have a back closure with hooks.
Bras with back closure are easier to get on and off, and gives another option to further adjust/customise the fit.
Underwire
The benefit of underwire in a sports bra is that it supports each breast individually and can help to minimize movement.
Wicking fabrics move moisture away from your skin and keep you comfortable.
The more supportive a sports bra is, the less effective it will be at wicking away moisture because of its sturdier fabric and construction. Look out for moisture-wicking technologies.
Strap Types
Please note, thin straps are generally easier to hide, however wider straps offer more/better support.
Tank top: This style is most similar to a “normal” bra. The straps are often adjustable so you can customise the fit.
Criss-cross: These straps cross over each other and usually provide good support. The straps are often adjustable so you customise the fit.
Racerback: Sports bras with a racerback have shoulder straps that come together between your shoulder blades to create a Y-shape. This style is more suited for medium- to high-impact activities, but they are typically not adjustable.
Conclusion
It’s recommended that you re-assess/update your sports bra every 6 months to 12 months as over time the fibers, elastic and other components weaken, which compromises support.
More even more content that could benefit the VHI Women’s Mini Marathon in 2022, check out our Running Shoe Size Guide.
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.”
If you’re looking to find the perfect Christmas gifts for the runner on your life then look no further.
Intersport Elverys is Inspired By Running this Christmas 2022 and we’ve pulled together every runners wish list this Christmas – just for you.
So read on to find some of the best gifts for the runner in your life.
We’ve got other blogs with gift guides for the men, women and kids in your life – check them out right here.
Elverys Energetics Run
The Energetics Running range is comfortable, breathable and environmentally friendly.
For the men, we’ve got the Allen IV 2n1 Shorts that gives maximum flexibility and a perfect climate while running. We’ve also got William III Half Zip designed to keep you warm and comfortable when out running in the chilly weather.
For the ladies, check out the Wilma Half Zip II Running Top, perfect for those early morning runs. And don’t forget the Isolda 2n1 Shorts with a reflective look to keep you safe and well at night time.
Don’t forget to check out the full range below or HERE
ASICS Run
ASICS always stands out from the crowd and their Cumulus and Lite Show collections are all about being seen.
You’ve checked your list twice and you’ve realised you’ve forgotten the stocking fillers!
Pick up the essentials for runners such as compression socks, hats, gloves and headbands. Or other great gifts such as the Power Bands to help with their warm ups and cool-down.
It’s not always easy to buy for the special woman in your life but this Gifts For Her Guide should make it easier for you!
Everyone has a wish list for Christmas 2021 so to give you some inspiration, we’re looking at the latest and top products across our top range of brands.
We’re Inspired by Sport this year, so take a look below at some of our gifts ideas for her.
This year one thing is for sure, running and walking has been picked up by the masses, so a new comfortable pair of runners for under the tree would be a welcomed sight for many.
Getting footwear which is comfortable and durable are key when choosing runners and we have all this and more across the top running brands.
Every training addict will appreciate the tools that make it happen and we have a wide range of training essentials that are sure to tailor to whatever way a person trains.
Starting something new can be intimidating as well as exciting, but having support along the journey can really make a difference. If you ever wonder how to start running, now is your opportunity to experiment and give it a chance to fit it into your lifestyle.
If running is completely new to you or something that you keep stopping and starting, we thought we would help guide you toward a proactive start with all the necessary info needed for a running beginner.
We’ll cover how to get started, from your footwear to your warm up and to your training plan, and everything else in between to show you how to start running.
If you’re not new to running and just want to change up your plan, check out our blog on Tempo Runs.
If not, let’s kick things off.
Advice on How to Start Running
Athletics Aficionado Frank Greally shares his tips on getting started:
“If you’re new to running there’s nothing worse than slipping on your trainers and setting out at full speed, only to be out of breath and feeling deflated after a few hundred metres. There’s no shame in starting out walking and building up gradually.
“One thing to remember when training is that A Little- A Lot will always trump A Lot- A Little. In other words, Hasten Slowly! It’s all about consistency and making the best of your Gift Of Days- each of them- One Day More And One Day Less that you have to celebrate on Planet Earth.”
Whether you’re a feisty first-timer or back after a little break, it’s important to pace yourself. Remember, you’re striving for progress not perfection. So why not walk your first run?
Yes, walking uses the same muscles and joints you use when running, so it’s a pretty sensible place to start. Plus, a decent power walk can still boost your mood and burn calories.
Of course, if you feel like breaking into a jog — or even a run — while you’re walking then go ahead. Just don’t pressure yourself into continuing the run once you get tired. It’s fine to stop and walk again. Regular runners do this all the time — they call it taking an ‘active rest’ in between higher-paced runs.
Why not get started today – try walking for a few minutes with 30 seconds light jogging intervals built in.
After a few weeks you’ll have built up your baseline fitness. You can then look at progressing to Athletics Ireland beginner 5k training plan below.
Running for Beginners Training Plan
Having a goal at the start of any exercise programme can be a great motivator and in many cases can make the difference between sticking with it or giving up.
For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience.
How much should I do? How far should I run? What pace should I run at? What rest should I have between runs? These are all questions that are common, so if you have asked yourself any of them, don’t worry – you’re not alone!
The good thing about starting out on a beginner’s programme is that the terms ‘walk’ and rest’ are used quite a lot! Once you have decided on the run to take part in you should work backwards to however many weeks programme you are following. This sample programme lasts eight weeks and is aimed at getting you to the finish line.
It assumes that you have no major health problems, are in reasonable shape, and have perhaps done at least some jogging or walking beforehand.
The following programme is only a suggestion and should be adapted to suit your work and home life and the days of the week that is most convenient for you to exercise. As with all exercise programmes you should always do some gentle warm-up exercises beforehand and some stretching exercises to warm-down afterwards. If you have read this then you have taken the first steps towards getting fit enough for the 5km run!
Happy Running!
Terminology:
Walk: Brisk walking pace (faster than walking to the newsagents).
Jog: Gentle running (able to chat easily throughout).
Walk/Jog: Periods of walking followed by periods of jogging (vary the times and number of walks and jogs depending on total target time/distance).
Run: Faster pace than jogging but still able to chat (not continuously though).
Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.
How to Start Running: Warming Up
Whether you are running for 2 minutes or 2 miles, you need to put time aside for warming up and down – your body will thank you.
Start with a simple fast walk or slow jog before getting started at your normal pace.
A warm-up can take as little as a few minutes. Even when you’re strapped for time, going through a quick list of specific motions will help prime you physically and mentally.
Check them out below.
Knee to Chest:
Stand straight, bring your right knee to your chest while keeping your left leg straight, and rise up on your left tiptoes as you clasp your hands in front of your right knee. Take a step forward and alternate legs, hugging your left knee to your chest while rising up on your right toes. Keep your core engaged and strong.
Quad Stretch:
Lift one leg up behind your back while holding it with your hand and feel the pull in your quad. Repeat with the other leg.
Lunges:
Step one leg out and bend to a 90 degree angle and bring the other knee down towards the floor and repeat.
Calf:
Stand with one foot in front of the other, bend your front leg while keeping your other leg straight. Keep the foot that is behind firmly flat on the ground and don’t bend the knee. Straighten your back and hold the pose for 10-seconds and repeat with the other.
Toe Touches:
Standing with your feet out wide bend your body over keeping your hips straight and reach your hands down to you toes. Hold 10 seconds. For variations move your hands in between your feet and both hands to one side. Do as you see fit.
Leg Swings:
Get an area of support to stand by, swing one leg in front and backwards and continue for up to 10 motions. Repeat with the other leg.
Hip Rotation:
Standing straight up, make exaggerated hula-hooping-style circles with your hips, rotating in one direction, then the other.
Full Arm Circles:
Keeping your arms straight and out to the side, circle your arms forward and then backward. to get the shoulder moving before running.
This is one area that we would advise to get before you start off running, as a good pair of running shoes can seriously improve your run.
If it turns out you don’t run that often at least you will have a solid pair for spontaneous runs in the future.
There are so many different brands, technologies and pricing options nowadays with running shoes and it can be overwhelming to know which pair to choose. Once you know your foot type and what shoe you should be wearing, it’s all about brand preference then.
Things You Need To Consider Before Buying:
Finding Out If You Require a Neutral Or Stability Shoe
You can do this at home by completing a Wet Foot test or you can get your foot analysed in select stores.
You will then choose a shoe that is suited to your foot type.
What does overpronation, pronation/neutral and supination mean?
Pronation is the natural side-to-side movement of your foot as you run or walk. As your foot/heel connects with the ground, your arch begins to flex/flatten and absorbs the shock acting as your natural shock absorber for the body.
Overpronation: When your foot strikes the ground, it rolls inwards to absorb the shock.
Neutral Pronation: When someone has a normal arch the foot experiences a normal amount of pronation on impact.
Supination: (Underpronation) Not as common as the other 2 foot types. It is typically seen with a high arch and as a result the foot isn’t able to naturally pronate.
Comfort Levels
At Intersport Elverys, we have 3 levels of comfort in our shoes. Find out all the information that you should consider when choosing the level of comfort below:
Regular Comfort + We would recommend for anyone just starting off or don’t require a large amount of cushioning. Extra Comfort ++ Perfect for those longer runs, for those wanting an increased shock absorption. Maximum Comfort +++ These are best suited for those who are looking for best shock absorption, with extra or maximum comfort.
Step 1: Standing straight with your feet firmly on the ground, heal flush to the wall and a blank piece of paper taped to the floor beneath your foot.
Step 2: Measure the largest part of your foot (heel to biggest toe) using a pencil to make your markings. Repeat this on the other foot, your left and right foot may vary in size.
Step 3: Using a ruler to measure the markings you’ve made from heel to toe.
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.
“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.
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.
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.
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 righthere:
AT Intersport Elverys, we absolutely love our sport and pride ourselves on supporting Irish athletes at all levels to fully maximise their potential.
From grassroots sport 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!
Below are some of the athletes and sporting organisations who we are proudly working with and supporting.
IRFU
Intersport Elverys is supporting Irish rugby for many years, including sponsors of the men’s and women’s 7s teams and now the Official Sports Retail Partner.
We stock a huge range of Official Ireland Rugby gear for the player and the fan (supporter) in all stores and online as well as bringing unique and exciting experiences to the Ireland Rugby supporter across our social channels.
FAI/FAI Summer Soccer Schools
We love Irish football and we’re extremely proud to be the Official Retail Partner of the Football Association of Ireland.
As well as that, we’re also the proud sponsors of the hugely popular FAI Summer Soccer Schools, which proved a massive hit with young boys and girls across the country again this year.
Mayo GAA/Mayo LGFA
As a Mayo brand, we’re massively honoured to be sponsoring Mayo GAA since the 1990s and continue to be the title sponsor of the various teams across all codes.
As Official Retail Partner, we stock a huge range of Mayo GAA gear for the player and supporter in stores around the country and online, as well as bringing unique and exciting experiences to the many proud Mayo GAA fans.
Dublin GAA
As Official Retail Partner of Dublin GAA, we stock a great range of Dublin GAA gear for the player and the supporter in stores around the country and online.
Love the Dubs’, love Intersport Elverys.
Tipperary GAA
As Official Retail Partner of the Premier County, as well as operating the official Tipperary GAA store in Thurles and online, we love bringing exciting experiences to the Tipperary GAA supporters.
We’ve been there through the good days and the bad and have enjoyed every minute.
Lovely hurlin’.
Connacht Rugby
Our relationship with Connacht Rugby dates back nearly 20 years and we were delighted to be named as Official Sports Retail Partner back in 2015/16 after being a previous sponsor.
Rianna Jarrett
Republic of Ireland star Rianna Jarrett and Intersport Elverys share common goals and vision – we’re deeply rooted in sports performance and we’re always striving to be number one.
The Wexford born star has just finished up a spell with WSL outfit Brighton and Hove Albion and no matter where she chooses to ply here trade next, we’ll be there right beside here.
Rianna has recovered from a number of major knee injuries throughout her career and she is an inspiration for anyone in what hard work, resilience and dedication can bring.
Bundee Aki
The Connacht, Ireland and Lions star has been a revelation since moving to the West Coast of Ireland back in 2014.
New Zealand born, Aki has transformed himself into one of the World’s best players and Intersport Elverys is delighted to be supporting him on that journey.
We look forward to what the future has in store.
VHI Women’s Mini Marathon
We have been involved as associate sponsor to this unique event since 2005, offering expert product advice and benefits for participants.
Irish Runner
Since partnering with Athletics Ireland in 2019 on a campaign called “Get Ireland Running”, we have been sponsors of the Gear & Gadget section in Irish Runner magazine, seeing the latest innovations in running products tested by a panel of runners of various ages and abilities.
