Best Trail Runs in Ireland 2024

Posted on May 19, 2022 at 4:11 pm.

Trail running has exploded in popularity recently and we’re lucky to have some of the best trail runs in the world here in Ireland.

What’s even better is that Ireland boasts the best trail runs for every level of runner.

There’s thousands of kilometres of beautiful trails just waiting to be explored and scenery is unbeatable in some.

But we’re going to make your life a bit easier and pick our favourite and best trail runs from the likes of Dublin, Galway, Cork, Mayo and more.

Before you dive right in, our blog on Getting Started in Trail Running is a must-read for newbies.

Or, if you want to check out some gear, you can read our Top Trail Runners Review here.

Trail Runs in Ireland: Dublin

Howth Peninsula Trail

Distance: 6-12k

Total Ascent: 239m

The beautiful little fishing village in North Dublin needs little introduction and is a really popular tourist area.

Accessible at the end of the North DART line (commuters train), the Harbour is always buzzing with activity and has the most stunning views on the East coast.

For outdoor enthusiasts, the running trails just outside the village are amazing.

Known as ‘The Bog of Frogs’, the trail is just under 12km and takes in the Irish Sea Coastline, Dublin Bay and the Wicklow Mountains.

The full-length trail is quite long and would not suit beginners, but it also offers shorter routes of 6, 7 and 8k to cater for runners of all abilities.

Plus, you can go for a cool-down dip in the sea afterwards!

Trail Runs in Ireland: Wicklow

Glendalough Spink Trail – White Route

Distance: 9.5k

Total Ascent: 456m

In terms of options, it doesn’t get better than the Trails of Glendalough in the Wicklow mountains.

In total there are nine marked trails to run or walk, varying from short and quick trails that take 30 minutes to more mountainous options that could take up to four hours.

We’ve picked the White Route as one that suits all levels and can be considered moderately difficult.

Coming in at 9.5k in distance, the trail starts in the National Park Information Office and the trails are signposted as you go.

The scenery you will take in is nothing short of breath-taking.

Trail Runs in Ireland: Mayo

Murrisk and Croagh Patrick

Distance: 7.5

Elevation Gain: 749m

The most difficult of the trails in this guide, the Murrisk to Croagh Patrick trail run is not for the faint hearted.

Beginning in the car park at the foot of Ireland’s Holiest Mountain, this up-and-back route is over 7km in length and will take people anywhere from 2 to 3.5 hours.

The terrain is rugged and steep so appropriate footwear is required, and it’s not unfamiliar to experience the four seasons while ascending too so dress appropriately.

Home to the world-famous Sea2Summit race, trail runners can enjoy one of the most breath taking views in the country when at the summit and looking out across Clew Bay.

It is worth the challenge of getting there and some newly installed steps around ‘The Cone’ make the ascent and descent a bit easier.

Trail Runs in Ireland: Galway

Diamond Hill Circular, Connemara

Distance: 7.6k

Elevation Gain: 400m

Connemara National Park is a trail runner’s paradise and the Diamond Hill Loop is a heavenly experience.

Located near Letterfrack in Galway, this is a moderately challenging route and will take approximately 2.5 hours to complete.

Suitable for most fitness levels, however there are so bits of the route that boasts challenging and steep terrain.

Be aware, on a busy day the route can be packed with people as well as insects – bring your insect repellent.

Runners will experience some beautiful scenes across the National Park as well as the vibrant wildlife that run free across the hills.

Again, the right clothing and trail running shoes are needed as the weather can change very, very fast on the West Coast!

Trail Runs in Ireland: Kerry

Torc Waterfall Loop, Killarney National Park

Distance: 9.3k

Elevation Gain: 406m

This loop trail running located near the picturesque village of Killarney is a beautiful moderately challenging route.

Starting at Muckross House, trail runners will have to navigate around 1km of steps so you need to be reasonably fit as you ascend the Torc Mountain.

On the last couple of km on the route, you will come across the amazing Torc Waterfall as well as views of Killarney town and the lakes.

Proper trail running shoes with good grip is essential here, especially for the steps, but there is no gain without some pain and when you get to the top that will all be worthwhile.

Conclusion

There are some of our favourite and best trail runs in Ireland.

Now all that is left to do for you is to get out there and embrace the countryside and trails of Ireland.

Make sure to let us know your favourite trails and what you think of ours.

Check out our Trail Running range below.

VHI Womens Mini Marathon 2023

Posted on April 8, 2022 at 9:25 am.

Written by Ger Flanagan

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.

“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 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 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.

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.

How To Find The Best Leggings: Size Guide

Posted on March 24, 2022 at 11:30 am.

Written by Intersport Elverys

Love them or hate them, sports leggings are a staple in the wardrobe of any active person – so having a leggings size guide is super helpful.

This year Intersport Elverys is delighted to partner the VHI Women’s Mini Marathon for 2022 and like the last 18 years, we;re committed to offering the best advice and the leading products to all participants.

So whether you’re going to run, walk or jog the marathon.

Or if you’re not taking part at all and are just committed to a sport, training for your own fitness journey or simply wanting to look good, feel good and perform good, then this guide will help you.

Because we know leggings aren’t all about sporting performance, they are a great way of expressing your personality thanks to all the unique styles.

Leggings Size Guide: Where do I start looking?

There are a few things to consider when trying to find a great pair of sports leggings.

Don’t forget, every sport and every body has its own individual needs, so deciding on a few main factors before you start your search will help pin down the perfect leggings for you.

Choosing the best leggings for your sport

If you’re dedicated to one sport and looking to invest in the perfect pair of leggings to improve performance, our quick guide will point you in the right direction.

Running leggings

Many running leggings offer higher compression, designed to help reduce muscle fatigue and speed up recovery.

They usually use temperature-regulating fabric technologies and tend to have a lower waist band to avoid any chafing.

The Nike Dri-Fit Fast Leggings in Black are great.

Gym leggings

Generally speaking, training leggings tend to offer medium compression and have a higher waist band to support controlled movements.

For high impact training like HIIT, seamless high waisted gym leggings will provide great support and ensure comfort throughout your workout.

Try the Puma Logo Eversculpt Women’s Training High-Wasted 7/8 Tights are a great option.

Yoga leggings

Yoga leggings tend to have a lighter compression, wider waist bands and fabric that allows for maximum stretch so you can easily slide from downward-facing dog to baby cobra.

They can come in tight and flared styles, with features like drawstring waists.

The new and amazing Casall Seamless High Waist Yoga Tights are amazing.

Will you be committed to one type of training, or are you more of a jack of all sports?

This decision will help determine your first step on the treadmill to finding the best leggings for you.

Consider your own style – do you want colourful or black gym leggings?

The cherry on top of the best gym leggings is of course style.

Modern gym and yoga leggings come in a myriad of colours and styles, from solid prints to mesh panelling.

If you’re not sure what to go for, black gym leggings are a fail-safe option that slim and streamline every body shape. Hone in on your favourite shades to wear and take it from there.

We’ve got leggings like the Puma Flawless High Waist in pink or the Nike Yoga Dri-Fit in blue as well as a big array of black leggings.

Leggings Size Guide: Choose your rise

Where the waist of your leggings sits is just as important as your leg length:

• Low rise sports leggings: Low rise gym leggings sit well below the waist, across the middle of the hips.

• Mid rise sports leggings: Mid rise leggings usually sit somewhere between the belly button and the top of the hips.

• High rise sports leggings: High waisted gym leggings sit at the belly button or slightly above it.

The waist of your leggings will be determined by how much support you want, as well as the kind of look you’re going for.

High waisted gym leggings provide the most support and will help streamline any wobbly bits in the tummy area.

The Nike Pro Mid-Rise above are proving very popular.

Low-rise gym leggings, in contrast, provide virtually no tummy support, but can be much more comfortable for those that don’t like feeling constricted. They’re particularly great for running, as they won’t chafe your midriff.

Unsurprisingly, mid rise leggings are a great middle ground, and the best bet if you’re really not sure which fit you’ll find most comfortable.

Leggings Size Guide: Choose your leg

There are a few different lengths to choose from for your gym leggings:

• Full length leggings: These gym leggings cover the entire leg, ending just under the ankle.

• 7/8 leggings: Very slightly cropped, 7/8 leggings cover most of the leg, ending just above the ankle.

• Capri leggings: Capri leggings end just below the knee, covering the entire upper thigh.

A great place to start when choosing leg length is by examining your workout environment.

Outdoor workouts like running will often benefit from full length gym leggings to keep you warm throughout the seasons, whereas something indoors and sweat-inducing like HIIT will be more comfortable in capri leggings.

7/8 leggings are great all-rounders for all sports and environments.

Leggings Size Guide: Consider material

Leggings or pants made for sport will offer breathable, moisture-wicking fabrics to keep you cool and dry, which is what sets them apart from the everyday leggings you might use as loungewear.

When it comes to leggings, fit is everything.

Whatever the workout, you want to be able to give it every ounce of your energy and attention; you definitely do not want flapping legs or sagging waistbands ruining your performance.

A well-fitted pair of leggings can go beyond the gym, too – you might find you’re so comfortable in them, you just can’t take them off!

High compression vs low compression gym leggings

The compression level of your leggings is the biggest contributing factor to how supportive they’ll be.

Compression basically refers to how thick and tight gym leggings are, so they usually come in high compression or low compression options.

High compression gym leggings are thicker, tighter and generally best suited for sports with a lot of movement, like running, pilates or HIIT, as they don’t tend to shift as you move.

High compression leggings can also be used for lower impact sports like yoga, but if you find a looser fit more comfortable, low compression works well too.

When choosing low compression, go for a sports leggings with a drawstring waistband to avoid any sagging or twisting while you work out.

Leggings Size Guide FAQs

Can you run in normal leggings?

Running in normal leggings isn’t advised, as they don’t offer the same support and benefits as running leggings and can cause chafing and other discomforts.

Running leggings are made from specially designed fabric that wicks sweat away from the body and allows skin to breathe during long runs, which will help keep your body at a comfortable temperature and avoid chafing.

Running leggings are also usually made of high compression fabrics to provide maximum support.

Should I wash my gym clothes everyday?

Yes, it’s best to wash gym clothes after each use. Your gym leggings are constantly absorbing sweat while you work out, so can harbour all sorts of bacteria and other nasties.

If you need to deep clean a pair of sports leggings after a particularly hot and sweaty session, try adding some anti-bacterial detergent to your normal washing detergent and wash your leggings on the highest temperature setting stated on the care label.

How tight should gym leggings be?

This really depends on what you want to use them for.

Yoga benefits from lightweight, low compression leggings to allow for bending and stretching, whereas high impact training and running will be much more comfortable in tighter, high compression leggings that give you the best support possible.

As a rule of thumb, if your leggings are too tight on the waist and causing bulging, size up. If they’re saggy at the crotch, size down.

Why do my leggings roll down at the waist?

This can happen for a few different reasons.

First, your leggings could simply be the wrong size. If your leggings are a little loose all over, then sizing down should fix your problem.

Your leggings might also sag if they’re not the right fit for your body shape. Bodies come in all shapes and sizes, so finding a pair of gym leggings to fit waists, bums and tums can take some trial and error.

Try out different rises to see which one prevents your leggings falling down at the waist.

Finally, it could simply be that the elastic has worn out in your leggings. Invest in a new pair, and make sure to follow the care instructions to the letter to make sure they last as long as possible.

Conclusion

No matter what you wear, the most important thing is staying active, and feeling comfortable doing so.

To help stay motivated, connect with us on social media where we’ll offer daily advice and content to support your workouts at home.

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

Make sure to check out our amazing full range of leggings below.

Your Go-To Shoe Size Guide

Posted on January 26, 2022 at 1:24 pm.

Written by Intersport Elverys

We know buying shoes online can be difficult in getting your perfect size – this Shoe Size Guide is here to help!

With the 2024VHI Women’s Mini Marathon just around the corner, it is even more important too!

For the last 20 years we have been offering unique product, advice and benefits to marathon participants.

We’ve got brands like Nike, adidas, Puma, Brooks, ASICS, Reebok, Skechers, North Face, HOK A and Merrell.

If you’re thinking of taking up running for the event, this might be for you?

Because of this, we’ve compiled a comprehensive Running Shoe Review for 2024 with all the best makes and models you can get!

So, to take the hassle out of your online shopping, we’ve compiled a lost of all the leading brands below.

Shoe Size Guide: NIKE

Brooks and Nike tend to be slightly broader in comparison to Asics and Adidas.

Check out our full range of Nike shoes right HERE:

Shoe Size Guide: ADIDAS

You can’t beat a pair of adidas, to make you look good and feel good.

Check out our full range right HERE:

Shoe Size Guide: PUMA

Puma have some of the freshest kicks around, check our full range right HERE:

Shoe Size Guide: BROOKS

Brooks are the ideal runner for every occasion, check them out HERE:

Shoe Size Guide: ASICS

Packed with performance and style, ASICS running shoes have been one of the market leaders for a long time.
We’ve a fantastic range right HERE:

REEBOK

Reebok hone in on technology, comfort and style, check out our full range HERE:

SKECHERS

Kids love Skechers, and so do we – check our full range HERE:

THE NORTH FACE

If you’re into the outdoors, The North Face is sure to help you out.

Check them out HERE.

MERRELL

For all your outdoor need, check them out HERE:

Conclusion

We hope this helped you out.

You might also like our blog on How to Start Running: The Beginners Guide

Find our extensive footwear selection on our website HERE.

Christmas Gifts For Him | Gift Guides 2021

Posted on November 5, 2021 at 9:00 am.

Written by Intersport Elverys

The countdown to Christmas 2021 is officially on and at Intersport Elverys we have you covered for in the gifts for him search!

To give you some inspiration, we’ve got some of the latest and top products across our top range of brands.

If you’re ‘Inspired by Sport’, take a look below at some of our great gift ideas for him. We’ve also got some unbeatable deals and huge savings on selected items across our ranges of footwear, FAI, IRFU, balls and more!

Check out our other blogs on gift guides for her and gift guides for those special kids.

Gift Ideas For The Sport Fanatic

GAA

2021 is a year like no other – Tyrone won Sam; the Dubs’ historic winning streak was ended; and Mayo suffered more All-Ireland heartbreak.

But believe it or not the new season is almost upon us where supporters’ dreams will start all over again!

Here at Intersport Elverys, we have GAA gear from all 32 counties, from jerseys to hats, including the brand new Dublin Alternate jersey and Portland training ranges. We’ve also got Tipperary, Mayo and Galway ranges.

Check out our full GAA range HERE.

Rugby

The rugby season is back on track, with the United Rugby Championship, Champions Cup and Six Nations all to play for.

We have some great gift ideas for the rugby loving person in your life.

As official sport retail partner of Connacht Rugby, we have the full range of jerseys, jackets, training gear and more, to have everyone kitted out the cheer on the Westerners.

Also, all the new Canterbury Irish Rugby gear can be got at Intersport Elverys, including the new jerseys, jackets, top and t-shirts to cheer on the lads from home. Also, this season’s British & Irish Lions is in stock!

Take a look at our full range HERE.

Football

Irish Football is going strong and the Premier League has never been better! We’ve got a fantastic range of jerseys and gear to have under the tree this Christmas 2021.

Here are some of our top pick.

This year’s FAI jerseys are different to any in recent memory, as they have no sponsor on the front and are a must for Irish football fans.

In addition, the new FAI Training range is perfect for those who need something for being active, as well as something that can be worn around the house.

Not only do we have the nation team covered, we also have lot’s of Premier League teams including Liverpool and Manchester United.

Take a look at our full range HERE.

Gift Ideas For The Runner

Footwear

Running and walking was all the craze this year, 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.

With that in mind, we think the ASICS Gel-Kayano 28 and the Brooks Hyperion Tempo Reflective hit all the right notes.

Also to consider are the adidas Solar Glide 4 GTX and the ever-reliable Nike Air Zoom Pegasus 38.

All options are perfect for Winter running and would be a great gift for him to get started in the new year.

Take a look through out full footwear range HERE.

Clothing

Being warm, dry, safe and seen on the road when running is a thought every runner thinks of before facing the elements.

Clothing that ticks these boxes while also having an element of style to it would be a great gift for the runner in your life.

Some key running Winter pieces include the ASICS Mens Silver Half Zip Winter, the impressively functional adidas Marathon Jacket and the always reliable Nike Running range.

Find all that and much more HERE.

Running Accessories

Looking to add some stocking fillers?

We’ve a number of essential running accessories to help him brave the Winter weather.

Kit him out with the Nike Race Day Race Pack or how about the ASICS Logo Run Beanie? Or check out our collection of comfortable and durable 1000 Mile Socks.

You can find our full range of accessories HERE.

Gift Ideas for The Trainer

Footwear & Clothing

Training will always be essential for so many of us and looking good when training isn’t far off either.

The latest Nike Metcon 7 is a perfect training shoe, delivering stability and durability throughout his workouts.

Aside from footwear, we have functional tops that come with sweat wicking properties that are designed to keep you cool and dry when working out .

Some top picks for us is the Under Armour HG Rush Leggings, The North Face Mens Surgent Cuff Pants, Nike Men’s Dri-Fit Academy Shorts.

You can see our whole range of functional clothing HERE.

Training Essentials

Every training addict will appreciate the tools that make it happen.

We have a wide range of training essentials that are sure to tailor to whatever way a person trains. Take the Body Sculpture Massage Gun or the BackBaller for those who really value their recovery.

The Body Gym is also an ideal piece of home equipment that can be used to work a wide range of muscles for a cheap price.

You can find all the fitness accessories you need HERE.

Wearable Tech

A piece of equipment that is slowly becoming essential for every gym goer, runner or an active worker is a smart watch or fitness tracker.

The latest Garmin Venu Smartwatch and the Fitbit Luxe Special Edition are two that help you get the most out of your workouts and goals.

Check them all out HERE.

Gifts for the Style Minded

Footwear

If you’re buying for someone who prefers the style over functionality then we have a number of great products for you.

The Nike Air Max Ltd in black is a shoe that compliments everyday looks, while the Nike Air Max Excee is also a stylish shoe that compliments a matching tracksuit well.

The Nike Burrow Mens Slip On shoes are both different and extremely stylish.

You can find plenty more style minded trainers HERE.

Clothing

Some of them trainers need some comfortable and stylish hoodies to match.

Take a look at this Puma three piece including the Men’s Essential Crew Top, the ESS Padded Jacket and the Power Fleece Joggers.

There’s also the adidas essential range for instance, or the Nike Swoosh Modern styles that finish your favourite looks.

You can find our full range of clothing HERE

Finishing Looks

Top off these looks with our wide range of New Era Yankee caps or the New Era FAI hats.

You can find a this and more HERE.

We’re Inspired by Sport! Are you?

Everyone at Intersport Elverys wishes you and your family a very happy, safe and magic Christmas 2021.

How to Start Running: The Ultimate Beginners Guide

Posted on October 1, 2021 at 12:09 pm.

Written by Intersport Elverys

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.

Irish Runner’s Killian Byrne has featured a blog on the Health Benefits of Running if you’re interested?

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.

Visit Our WARMING UP – WHEREVER YOU TAKE RUNNING for more exercises to warm up and down.

As well as warming up, make sure to warm down too!

We hooked up with Irish long-distance runner Grace Lynch to teach you how to do it correctly.

How to Start Running: Footwear

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.

This guide on how to Run Injury Free will help you pick the right shoes too.

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.

Visit our Top Running Shoes Review for 2024 blog here.

How To Measure Your Feet

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.

Visit our HOW TO MEASURE YOUR FEET AT HOME blog for more information on this and to see different brand size guides.

This blog on the Top Eco-Friendly Running Shoes is not to be missed.

Conclusion

You’re now ready to get out there and begin your running lifestyle, we hope this information will be a lot of help throughout your journey.

If you need additional advice on technical and compression clothing, running tech, accessories and nutrition then;

View all things running HERE and avail of Free Delivery over €60 and store returns.