What is the Science behind Fasted Cardio?

WE’VE all heard of fasted cardio and the amazing fat-burning affect it is supposed to have. But do we understand fasted cardio science enough to help inspire the motivation to get yourself out of bed and straight into a workout first thing in the morning?

Fasted cardio works for some, and not for others, but after reading this blog we hope you’ll be able to make that decision for yourself.

If you’re new to running itself, why not check out our blog featuring Kilian Byrne of Irish Runner who writes about the health benefits of running. 

What is fasted cardio?

It simply entails engaging in a heart-pumping exercise while fasting. (However, you can and should drink water beforehand!) In a nutshell, the purpose of this type of workout is to burn more fat.

This would generally happen first thing in the morning after sleeping overnight, but if you practice intermittent fasting, it can also happen later in the day.

fasted cardio science

Fasted cardio science is suggested as a strategy to accelerate fat reduction as compared to nonfasted cardio. And, while it sounds fantastic, its efficacy has yet to be established.

Let’s take a closer look.

What are the benefits to fasted cardio?

Fasted cardio science works on the theory that if you fast overnight and work out first thing in the morning, your body will be drained of glucose – its primary source of energy – and will instead turn to stored fat for fuel.

The evidence for this approach’s success is mixed.

Fasted exercise resulted in higher metabolic performance after the workout in multiple studies, according to one review. However, eating before a long aerobic workout improved performance, according to the same analysis – check it out HERE.

Fasted cardio provides some other possible benefits as you will see below, however more research is needed to make more clear claims on the benefits.

  • If you’re short on time, fasted cardio eliminates the need to prepare, eat, and digest a meal
  • Fasted cardio allows you to exercise before you eat for the day if you observe intermittent fasting
  • Fasted cardio may be an excellent alternative if you prefer working out on an empty stomach, especially if you have a sensitive stomach or feel more energized without a meal before a workout.

fasted cardio science

Is Fasted Cardio safe?

Yes, for the most part.

If you’re in good health, incorporating short or moderate-length steady-state fasted exercise sessions into your training should be fine.

Fasted cardio, on the other hand, can be harmful if you’ll be exercising for a long time or undertaking a high-intensity workout because of the potential side effects of low blood sugar or dehydration, such as light-headedness, dizziness, shaking, or even passing out.

How does fasted cardio affect heart rate?

At rest, most people’s hearts beat between 60 and 100 times per minute.

During exercise, your heart rate rises. The more vigorously you exercise, the higher your heart rate will rise.

When you exercise in your fat-burning heart rate zone, your body uses fat stores instead of simple sugars and carbohydrates for energy. Fat loss occurs as a result of this.

A tempo run might be your ideal workout, read more about What is a Tempo Run here. 

Your fat-burning heart rate is currently around 70% of your maximum heart rate.

The maximum number of times your heart should beat during activity is your maximal heart rate. Subtract your age from 220 to get your maximal heart rate.

A 35-year-old woman’s maximal heart rate, for example, is 220 minus 35, or 185 beats per minute. Her heart rate should be 70 percent of 185, or roughly 130 beats per minute, to enter the fat-burning zone.

One of the best ways of tracking your heartrate on the run is with a smartwatch or wrist monitor – check out our range HERE.

fasted cardio science

Bodybuilders have employed fasted activity to help them lose body fat before competitions for years. This is because fats are the principal fuel source for low-intensity steady-state (LISS) movement below about 70% of your maximal heart rate.

Working out in a fasting condition should focus on LISS, which is when the intensity is low enough that you are sweating but can still chat easily while exercising. Fat, which is digested with oxygen, is the principal source of fuel while you can talk while doing out.

Is it better for weight loss?

Burning more calories than you ingest is the most important part of weight loss.

While the evidence on whether fasting cardio aids fat loss is divided, with research showing mixed results

Fasted cardio, on the other hand, has been shown to improve fat-burning effects throughout a workout in several studies.

While fasting cardio burns more calories during the session than nonfasted cardio, the difference in overall daily calorie expenditure over a 24-hour period is negligible, according to research.

In general, increasing your daily mobility, whether fasted or not, is still the greatest approach for losing weight.

Walking, climbing the stairs, getting up from your desk on a regular basis, and playing with your kids will have a greater impact on weight loss than a 30-minute fasted cardio session.

Or why not take a run through nature, our blog on How to Start Trail Running will help you get started.

The Bottom Line

Cardio, whether fasting or not, is beneficial to your health. While diet is important for weight loss, cardio can also help you achieve your goal.

While data on its metabolic impact is still unclear, fasting cardio may suit your lifestyle or preferences better, so if you’re otherwise healthy, go ahead and try it.

fasted cardio science


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

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.

benefits of 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?”

 benefits of running

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.”

 benefits of running

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.

benefits of running

 

 

 

 


What Is A Tempo Run?

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).

what is a tempo run

 

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.

what is a tempo run

 

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.

what is a tempo run

 

 

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:

what is a tempo run

  • 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:

what is a tempo run


How To Start Trail Running: A Beginner’s Guide

Want to bring some more excitement to your running? Well, trail running might just be the new adventure you’ve been looking for and we’ll show you how to start.

If you’re a seasoned road runner runner looking to broaden your horizons and discover new routes, or a novice new to the sport, this guide will tell you everything you need to know about how to start trail running.

If you’re completely new to running, don’t worry – check out our ultimate guide to running for beginners. 

So, let the adventure begin.

What is trail running?

Trail running is, quite simply, a run taking in the heart of nature.

It’s like a hybrid between running and hiking, with a bit of cross country thrown in there for good measure too. You get the cardio workout of a road run, build leg strength through ascents and descents, while all the time being surrounded in the most beautiful of scenery.

how to start trail running

That doesn’t mean you have to be high in the mountains to go trail running; rugged terrain, forests, even sand dunes at beaches can all classify as trial running.

It requires more concentration as well as more upper body work in maintaining your balance on descents or gaining momentum on ascents.

And don’t forget to watch your footholds.

But the real beauty of trial running is that times aren’t necessarily the be-all and end-all; trial running allows you to get some exercise in perfect harmony with the natural environment.

 

Top Tips for trail running?

So you know what trail running is, now you’re probably wondering how to get started?

And don’t worry if you’re still a bit apprehensive of giving it a try, these tips will help ease that worry.

Sounds good?

Tip 1: Find a trail

If local geography isn’t your strong point and you’re unsure of where to find trails – fear not.

There’s loads of really good websites that will do the hard work for you, such as Sport Ireland’s Find Your Trails, or Trail Running Ireland.

If that doesn’t work, speak to some of your local running clubs to pick their local knowledge brains.

Tip 2: Focus on time, not distance

While some of you runners might be able to break the 20 minute mark for a 5 kilometre road run, the same distance could take you twice as long on a trail.

how to start trail running

 

So before you head out, consider how long you want to run as opposed to the distance.
That last thing you want to do is tackle a run that is beyond your capabilities.

Tip 3: Keep your eyes on the trail

Trail running offers rugged terrain and injuries can occur if you’re not concentrated on where you are placing your foot. So try and avoid looking around at your surroundings until you have stopped or are walking, because a misstep can lead to a bad injury.

 

Tip 4: know the route

If you’re tackling a route for the first time, make sure to bring a map of the area or run with someone who knows the area.

You don’t want to get lost!

If you are going running on your own, it’s very important to let someone know where you plan to run or even leave a note in your car at the trail head. Of course, safety is numbers is always the safer option, but we know that isn’t always possible.

Oh, and most GPS watches can allow you to load the route into them too, so check out our guide to finding the best smartwatch for running here.

 

 What you need to start trail running?

As we now know, trail running is different to road running, so there are a few essentials you will need before you hit to hills and forests.

Check them out below:

how to start trail running

  1. Trail running shoes: your lightweight racing flats might help to smash your 5k time, but they will not be suitable for trails. A shoe with good support, stability, grip and comfort is absolutely essential. We have a wide range of trail running shoes that will suit all shapes and sizes, so make sure you do your home work on the trails you will be running to find one that suits your needs.
  2. Smartphone: Accidents can happen, and if that rare instance does occur, you will need to be able to contact someone for help. Unlike road running, there’s a good chance you might be the only person in a large vicinity, so you can’t count on someone coming along and helping you if you get in trouble.
  3. Food and water: It’s hugely important to eat and drink before your run, during and after. So bringing a small hydration pack, that includes an electrolyte replacement in your water and an energy bar or energy gel to top up the energy stores.
  4. Suitable clothing: Always be prepared for what the elements might bring. It’s not unlikely you could get the four seasons while out on a trail. So wind jackets, tights and caps may be a necessity.

 

The benefits of trail running?

There’s no doubt about it, running a nice scenic trails beats slogging it out on a treadmill any day of the week. And there are so many health benefits to running, according to our running expert, Killian Byrne.

Agree?

If so, here are some of the many benefits to trail running.

  1. Mental workout: Navigating the ups and downs of trails will get your brain working in a whole new way. Rather than switching off from the world, you have to really focus on the moment and this can be a really positive boost for you.
  2. Physical workout: Overall, trial running can be much better for your fitness that road running. The resistance of the hills will work wonders on your legs, while the uneven ground can improve flexibility, balance and ankle strength. You’ll also develop better agility due to the fluctuation in stride lengths needed, while down hill running can even improve your speed.
  3. Mental health: Getting out in the fresh air, seeing some countryside and nature and giving you much-needed head space can have a massively positive cognitive response. Try it and we guarantee you won’t be disappointed.
  4. Less impact: Running on the grass, mud and earth is easier on the body than tarmac and concrete. So why not give your joints and bones a break from the impact of road running and swap it for something more gentle. Your body will thank you for it.

 

Conclusion

So with all this in mind, we feel you are ready to take on the trails and experience something new.

We’ve got you covered at Elverys.ie for anything you need.

Make sure you let us know in the comment section your favourite trails.

how to start trail running

 

 

 

 

 


Irish Runner: Running Shoe Review

Expert and trustworthy advice can be difficult to come by, but when it comes to Killian Byrne of the Irish Runner magazine, it doesn’t come much better in the world of running.

That’s why we recently entrusted Killian with reviewing eight of our best-selling running shoes, from which he will share his experts tips and advice to help you before you buy.

He will be looking at the women’s Brooks Glycerin 19, adidas Ultraboost 21, ON Running Cloudswift, Hoka Mach 4, Under Armour Hovr Machina 2, women’s Asics Gel Cumulus 23, women’s Puma Velocity Nitro, Nike Pegasus Trail 2.

Here’s what he said.

 

Irish Runner on the Brooks Glycerin 19 (Women)

irish runner

Fit & Comfort

The Glycerin 19 is the max cushioned shoe in the Brooks range and with the withdrawal of a number of lines in their stable, this trainer now stands out as the frontrunner in a neutral stability shoe. Formerly super comfortable but considerably ‘clunky’, this new version goes some way to fixing what many considered was a boxy and unresponsive design.

The tweaking of the DNA Loft foam has gone a long way to transforming the Glycerin 19 into a smooth and cushioned ride, almost ‘bouncy’. This moves the lycerin into a category that you’d be comfortable chasing your speedwork, but they feel light and comfortable enough to also throw on for long runs.

We felt these were a little tight in initial testing and a very firm heel and supported ankle actually might make you consider buying a size up before you head out on the road. When you’re buying, make sure you try these shoes when in your running socks and check with your retailer if they’ll accept a return if the fit isn’t quite right before making a final decision. Many will be happy to exchange within a specific timeframe.

If you’re a Ghost wearer then the Glycerin 19 might suit you too. You’ll get a soft, balanced stable run and it’s a shoe that might just suit you for that everyday work the summer will bring.

Technical

Slightly unremarkable when out of the box, the Glycerin 19 is a neutral, cushioned trainer with a 10mm drop. A double mesh upper can make things very plush and there is plenty of ventilation to offset any excess heat. The heel cup is super firm and padded giving a very secure fit. The ubiquitous Brooks DNA Loft foam that allows good cushioning but isn’t too soft to affect your run.

Conclusion

A shoe that is on the expensive side but worth it for the plush feel. We’d have some concerns about the longevity as wear and tear might take its toll sooner than hoped.

 

Irish Runner on the Adidas Ultraboost 21

irish runner

Fit & Comfort

The Ultraboost is one of the most popular shoes in the Adidas range and it has jumped the fence to sit very comfortably between technical running shoe and fashionable trainer. But the Ultraboost 21 is working very hard with a complete redesign to make its way back to being a leading performance running shoe.

If it’s possible for a running shoe to look both clunky and fast then Adidas have made it. The Ultraboost aren’t light, and a simple 8k ‘out of the box’ run around the park wasn’t the best of experiences. The snug elastic-like upper allowed for too much movement for your reviewer to feel comfortable on fast corners and no matter how tight we tied the laces there was still plenty of reticence to ‘open up’ on any kind of technical running terrain.

If you’re an Ultraboost wearer you know how plush and comfortable these shoes are and a redesigned midsole foam provides great cushioning and energy return because there is 6% more boost ‘capsules’ and they all seem packed into the heel.

The tongue-less sock design means laces thread through a stiff plastic ‘cage’. This hugs the mid-food while anchoring things in place, but we felt this just serves to enhance the loose and roomy toe box. The runner’s ankle and heel are well boxed in with extra cushioning but things still seemed loose, and in fact, there was some uncomfortable chafing two or three runs into our testing. One real bonus we liked was what adidas call their ‘LEP’ – Linear Energy Push – or the sole of the shoe to you andI. This provided stiffness and grip that allowed real push off and energy return on each step.

Technical

A completely redesigned cushioned shoe with 10mm drop that comes in a little heavy at 340g. adidas LEP system allowing 15% increase in stiffness and the addition of 6% more Boost capsules allowing a greater energy return

Conclusion

The Ultraboost still doesn’t know if it’s a running shoe or fashion trainer. 2021 updates make it better for running, but the fact that it’s available in up to 16 different colours says a lot. If you run in long straight lines at a comfortable pace then the Ultraboost might be for you, but for most people there’ll be other shoes that will do what you want without the fear of worrying about what’s on your feet.

 

 

Irish Runner on the On Running Cloudswift

irish runner

Fit & Comfort

Out of the box, all the On Running shoes impress on design, which continues to draw looks from those that aren’t used to the bouncy ‘tube’ design and the Cloudswift are no different. The denim/midnight colour design we trialled impressed even more and added a style to the shoe that is hard to beat in this reviewer’s eyes.

It is interesting though, that we opened this review with commentary on colour, style and looks, as outside of that the technical aspects of the Cloudswift are so understated as to be almost unnoticed outside of the still revolutionary ‘cloud’ design across the soles of the On Running range.

Let’s deal with that first.

We’ve reviewed On Running before at Irish Runner and while they’ve been comfortable, we still can’t get over the design of the sole that continues to gather the detritus of Ireland’s roads and parklands in the ridges. making the shoes grip much less effective. To their credit, On Running have addressed this and the issue is less of a concern today.

Thankfully, right?

On the flipside, the spring of the cloud design provides a smooth ride on hard surfaces and for a trainer that is the very opposite of plush this provides great comfort and a super energy return on each step. The design of the sole allows for both horizontal and vertical flex, allowing for multi-directional cushioning no matter how you run.

The double mesh layer is very soft but durable and while On Running recommend you look at a half size up when buying, we found it roomy. You know your feet better than anyone, if you think you need extra space in a running shoe then bear this in mind. The Mid-foot strap holding the lacing system is very firm and at times we felt the laces were ‘digging in’ – loosening them just made our foot slip a little more.

Technical

A 7mm drop with a very rocker like sole on a shoe that can’t really be designated as a ‘stability’ shoe. Luxury double mesh upper provides a lot of comfort and room.

Conclusion

The CloudTec sole design and lack of deep cushioning makes the foot, shoe and ground almost act as one unit. You feel every step on a good way and that makes for an enjoyable experience when out on the road, you are always in control.

 

Irish Runner on the Hoka Mach 4

irish runner

Fit & Comfort

We are HOKA fans and were very happy to see a pair of the new Mach 4 come through the letterbox for testing. HOKA, despite their reputation for unusual design, make great shoes for different runners and the Mach4 didn’t do anything to dampen our enthusiasm for the brand.

Comfort, cushioning, stability, smooth – all words we associate with the brand and depending on the shoe, they’re all there in every design. With the Mach 4, we seem to have dialled back on the extreme cushioning to ensure that the run is a lot more responsive than previous versions of the trainer.

I’ve described HOKA shoes in the past as being great for long comfortable runs, but I’ll flip that on its head for the Mach 4s and call these for quick, responsive racing and training. There is more feel between runner and ground than you would expect, making for a very reactive run.  The firm mesh upper doesn’t allow for any slip or elasticity meaning your foot stays in place in comfortable surroundings. The solid but wide heel cup allows plenty of room and whether you feel the high back is to protect the achilles or provide a pull tab when putting on your shoes it does both with aplomb.

Technical

The Hoka ProFly cushioning does its job very well, like the bowl of porridge for Goldilocks, it is just right, allowing comfort but enough feel for the runner to control the movement rather than constantly sinking into the foam.

Conclusion

Are these the best HOKA shoes ever?

Possibly.

HOKA themselves call the Mach 4 a ‘soft and lively up-tempo daily flyer’ and I couldn’t have put it better myself.

 

Irish Runner on the Under Armour Hovr Machina 2

irish runner

Fit & Comfort

Many years ago Nike linked up with Apple and we were all wearing ‘footpods’ embedded in a little compartment hidden under the insole of our shoes. The idea died out with the emergence of the fitness ‘wearable’ and now we get all the metrics under the sun from a wristwatch.

But fast forward a few years and Under Armour have persisted with the technology, fine tuning things for it to be a real threat to the computer on our wrist. Straight out of the box I had to connect to my phone and update my trainers – a new experience for me I’ll admit! But it works. Connecting to the Under Armour owned ‘MyFitnessPal’, you will get all the running metrics you need broadcast from a chip in your shoes.

As a trainer, the Machina 2 is a comfortable ride. Solid energy return and cushioning form the UA Hovr foam allows for a responsive run and the now obligatory internal ‘plate’ gives enough spring to propel, without you actually feeling your stability affected like some other brands. The engineered mesh upper allows for plenty of breathability without things feeling too stretchy, but I really felt the overall design was unremarkable.

Technical

Technically, this shoe is all about the technology. The manufacture and design makes for a reasonable trainer but this shoe is all about connectivity. It shines.

Don’t want to bring your phone?

Then connect and upload when you get home. Bring your phone and the shoe will train you when out on the run with personalised coaching tips. According to UA, runners go 3% further and 7% faster using this technology.

Conclusion

It’s hard to see past the fact that UA have hung their hat on chip technology rather than faster shoe design. I’m certainly not naïve in thinking everyone cares about % drop and foam density, but it matters. For a beginner with no interest in these things, then an embedded chip might just swing your decision to these shoes.

Here’s the kicker.

If your shoes know all about how well you run, how far you run and where you run then Under Armour and Map My Run know it too. Be careful with your data.

 

Irish Runner on the Asics Gel Cumulus 23 (Women’s)

irish runner

Fit & Comfort

‘Hello old friend, it’s good to see you again’ is what you’d say to these shoes if you could talk to them.

If there was a template for a dependable, middle of the road, everyday running shoe then the Asics Gel-Cumulus are it.

That’s not a bad thing.i

In fact, it’s probably the best recommendation you can get for a trainer because where some shoes excel in parts, they fall short in others. As a beginner or experienced runner that’s not what you want. You want a shoe that will bring you around the park for a walk or a run, one that will bring you on your couch to 5k or see you through your marathon plan or a shoe that will sit in the wardrobe while your motivation wanes, but be there ready and waiting when you find that mojo again.

Priced very competitively, the Gel-Cumulus have all the technology you can get with the might of Asics design team behind them.

The Cumulus are light enough and not too narrow but the mesh upper adds support in targeted areas and is firm without being constricting. If you feel you need a wide shoe for more room or have wide feet then try a half size up. You’ll not swim in the larger size but it will benefit your comfort.

Talking about comfort, the shoe really benefits from both the Asics FliteFoam and its Lite rubber improves durability. Every step is both cushioned and secure. The Gel cup in the heel works impeccably and with both male and female specific design the shoe works with the mechanics of all types of feet.

Technical

A stable and neutral runner with a low 7mm drop. But really this isn’t a shoe about the technology, it is about comfort, fit and just getting out running.

Conclusion

Theses trainers will do what you want when you want it without causing a fuss. They’ll easily get you to a marathon but are probably best suited to someone that enjoys their running and likes to go long one day but grabs 20mins on another.

They are probably the ‘best in class’ everyday running shoe.

 

 

Irish Runner on the Puma Velocity Nitro (Women’s)

irish runner

Fit & Comfort

Puma have launched five new running-shoe styles this year, all with their new Nitro foam technology for increased comfort and running efficiency. I was really interested to try them; Puma used to be a very popular choice with runners but I haven’t seen them on a start line in years.

These are neutral, cushioned shoes and I was pleasantly surprised at how comfortable they were. They felt very cushy underfoot – like wearing slippers – but at the same time you can feel the road. Though they’re lighter, they have a similar feel to the Saucony ride – soft, but still responsive and bouncy.

The sizing is similar to other well-known brands, and the fit comfortable, with enough space in the toe box. I found I had to experiment with lacing to get the shoe to fit snugly around my ankle, but after that they felt good on the run. The knit upper has a silver puma leaping majestically across the big toe, which I liked, and a comfortably padded tongue that doesn’t slip out of place (thanks to an elastic link to the shoes’ sides).

Puma also design their male and female shoes on separate lasts for a more specific fit.

I haven’t tried them in the wet – thanks in part to our run of fine weather and in part because they are such a light colour that they’re unsuitable for rain and muck! But on paths and park trails the grip was good.

My only con was the colour: I trialled electro peach/silver, and while I loved their box-fresh, springtime look, they are just impossible to keep clean in Irish weather!

Technical

Neutral, cushioned and light with a 10mm drop

Conclusion

At €120 these are priced at the mid-range for road running shoes, which represents good value for money. I’ll definitely keep using these as neutral, everyday runners across a range of distances

 

Irish Runner on the Nike Pegasus Trail 2

irish runner

Fit & Comfort

The Pegasus 2 is built to take on the best of what the trails have to offer.

We brought them to the Wicklow mountains to see how they performed.

These shoes are good to go out of the box, they are very comfortable, the React foam provides excellent cushioning and they feel like the type of shoe you would be happy in for long easy days out on moderate trails.  There is room in the forefoot and the mesh upper is accommodating and the React foam provides plushness. On more rocky sections, I did find that I could still feel some rocks through the foam but for those who still like some ground feel in their cushioned shoes this is no bad thing.

It is a big shoe and on the heavier end of the scale weighing in at 343g for a size 10.

On rolling moderate hills, road sections and forest paths, this shoe is in its element. However, in my opinion, this is not a shoe for more technical mountain trails. I tried different lacing set ups, but I just could not find one that kept my foot feeling supported and secure.

Despite the plushness of the React foam and the flexibility of the upper material. I would describe the feeling on all surfaces as running ‘on’ the shoe as opposed to ‘in’ it.

The shoes performed well on a wide variety of surfaces and I only felt a little slippage on a wet rock section that challenges all shoes I have worn. The lugs are small enough that these shoes are also perfectly at home on tarmac roads. After 80+ km there is no visible signs of wear and the outsole looks to be very durable. I like the cushioning and comfort on easy to moderate trails, and I found the grip to be good on all but the wettest of rock.

Technical

With a 10mm drop this enters the territory of a ‘maximalist’ shoe. There is a full NikeReact foam midsole and a full rubber outsole with a lug design that resembles a mountain bike tyre tread.

Conclusion

If you already like Nike, their fit, and you run a mix of both road, parkland, trail, forest, or easy hills, this could be your shoe.

If you want a shoe capable of carrying you in comfort for anything from a short run up to a marathon or ultramarathon, then this is a shoe to check out.

 

Final Thoughts

There’s plenty of food for thought in Killian’s shoe reviews, after his extensive testing of each product.

Make sure to let us know if you found this helpful when you’re trying to pick a new running shoe.

You can shop Running right here.

irish runner


Guide to finding the best smartwatch for women

Ladies, if you think a smartwatch is designed solely for exercising, then read on and we’ll prove you wrong.

In fact, modern features on smartwatches make them just as beneficial to your general health and wellbeing than for exercising alone.

The newest generation of smartwatches can give you all the technology you need or want, along with all the panache that will make you stand out from the crowd, with slim profiles for smaller wrists, sleek designs and bold colour palettes. 

 

best smartwatch for women

 

With that in mind, this blog will take the hassle out of buying and help you find the best smartwatch for women, whatever your lifestyle or goals.

Plus, as well as all the exercise-focused features covered in our best smartwatch for running blog, our recommended watches boast useful features like:

 

  • Menstrual tracking 
  • Stress, heart rate and sleep monitoring
  • Breathing exercises 
  • ECH sensors and skin temperature readers
  • Electrodermal activity sensors 

 

Interested?

As you might have read in our ultimate guide to choosing the best smartwatch blog, Garmin and Fitbits are a bit like Facebook and Instagram, built for the same purpose but appeal to two very different people.

At Intersport Elverys, we believe that Fitbits might just be the best smartwatch for women, but hey, that’s just our opinion.

 

If you value it, here’s why:

 

Best smartwatch for women (overall): Fitbit Versa

The Fitbit Versa is elegant, beautiful and packed full of wellness and exercise features to suit every budget and every need.

It’s also available in a variety of colours with interchangeable bands to match whatever outfit you choose – so don’t worry about your style being cramped!

And with a multi-day battery life, you won’t be wasting loads of time searching the house top to bottom for the charger on a regular basis!

 

best smartwatch for women

Versatility is the name of the game when it comes to the Versa; catering for your athlete with plenty of sports features, but really coming into its own with its wellness options:

 

  • Guided breathing sessions to help you find moments of calm throughout your busy day
  • Female health tracking to log periods, track your cycle and gauge ovulation 
  • 24/7 heart rate tracking
  • Google Assistant, and Amazon Alexa Built In plus built in music experience
  • Interchangeable straps allowing you to find a colour that suits your outfit
  • Fitbit Pay, allowing quick and easy contactless payments

 

Best smartwatch for women (premium): Fitbit Sense

While the Fitbit Sense is the most expensive watch of the brand’s range, it offers the best options for both fitness tracking and health and wellbeing features.

Not only does it have an FDA-approved ECG sensor and blood oxygen reading, but the Sense can also measure electrodermal activity and skin temperature too – amazing!

Plus, it has a built-in GPS if you decide to go for a spontaneous run and it’s waterproof if you decide to venture for a dip.

 

best smartwatch for women

There’s more too:

 

  • Stress management tools give a more holistic approach to your lifestyle
  • Your skin temperature sensors logs and tracks your results each night 
  • Heart rate notifications to inform you when your heart rate is high or low
  • Sleep Stage and Sleep Score to give in-depth sleep analysis 
  • Notifications for calls, texts, calendar events and apps
  • Voice assistant software and hands-free calling

 

 

Best smartwatch for women for value: Fitbit Inspire 

While not packed with the top-tech like its big sisters, the Fitbit Inspire is still punching way above its weight in terms of what it offers. 

As well as tracking steps, sleep and heart rate using the built in PurePulse sensor, it has accurate lifestyle features like menstrual and sleep tracking and a whopping 10-day battery life.

Plus, it has the neat little feature where it doesn’t have to be worn on your wrist and can be clipped onto your clothes instead. 

 

https://www.elverys.ie/elverys/en/Elverys/Running-%26-Fitness/Wearable-Tech/Watches%2CPedometres/Fitbit-Inspire%E2%84%A2-2-Fitness-Tracker%2C-Desert-Rose/p/000000000001113813?utm_source=blog&utm_medium=referral&utm_campaign=Blog%20-%20Best%20Smartwatch%20for%20Women%20-%20Ger&utm_term=Blog%20-%20Best%20Smartwatch%20for%20Women%20-%20Ger&utm_content=Blog%20-%20Best%20Smartwatch%20for%20Women%20-%20Ger

 

What about these:

  • Menstrual health tracking 
  • Guided breathing sessions for daily mindfulness sessions
  • Friendly reminders to get up and move throughout the day
  • Smartphone notifications 
  • All day activity tracker, sleep score and swim tracker

 

Final thoughts

We hope you found this blog informative and goes to helping you pick the right smartwatch for you.

We’re also eager to hear your thoughts on what you think is the best smartwatch for women. So let us know if you’ve taken the plunge and purchased a smartwatch on Elverys.ie.

There’s a whole range of leading brands to choose from, and they’re almost guaranteed to change your life. So check them on the graphic below and find one that works for you.

 

best smartwatch for women