Ultimate Guide to the Best Adventure Races in Ireland 2023

Posted on August 24, 2022 at 2:01 pm.

Ireland boasts some of the most exciting and best adventure races you can do.

They will challenge you mentally and physically, but you will have some great fun, meet some great people and take in some of the most amazing sights Ireland has to offer as well.

So it’s a win-win.

And because of their rise in popularity in recent years, most adventure races in Ireland cater for people of all levels and abilities.

This guide is going to list some of our favourite Adventure Races in Ireland for you to try.

What is an Adventure Race?

A multi-discipline race, adventure racing (also known as multi-sport racing) typically comprises trail running/hiking, cycling, and kayaking.

However, any outdoor sport can be a part of an adventure race!

Most, but not all, of the races in Ireland have predetermined courses, so you may enter knowing what to expect.

List of the Best Adventure Races in Ireland

So, in no particular order.

1 Westport Sea2Summit

Date: November 2023

Westport in County Mayo is known as the Adventure capital of the West of Ireland and there is no better way to sign off the Adventure Race season than the Sea2Summit.

You can take the name by face value too, as you literally start the race at sea level and climb to the very top of Croagh Patrick if you choose the Supreme category.

There is also the ‘Spirit’ race, which is a shorter and easier run aimed for runners who may never have done an adventure race before, but also challenging enough for those seeking that.

While the staggered run, split into Beginner, Intermediate and Advance, means you won’t get caught up in the wrong bunch!

Find more information here: https://www.westportsea2summit.ie/

Format: Spirit – 4k run, 8k cycle, 3k Mountain run up Croagh Patrick at half distance (1.5k) and at bottom (3k), 11k cycle, 4k run = total distance 30km

Supreme – 4k run, 8k cycle, 5k Mountain run up Croagh Patrick at half distance(2.5k) and at bottom (5k), 35k cycle hilly cycle at (14K) and end of cycle, 4k run – total distance 56km

2 Gaelforce West

Date: June 2023 (provisionally)

One of the most iconic adventure races in Ireland, this will take you through the wildly beautiful rural landscape of Galway and Mayo.

This 60km race will see you traverse through the rugged Wild Atlantic Way, Killary Fjord and the Connemara mountains and give you a serious challenge. They are also hoping to be back on Croagh Patrick for 2023!

There are 6 stages to the 60km route, where you will run, cycle and even kayak for the ultimate experience.

There are specific routes for Expert, Intermediate and Introductory adventure racers, but be warned that all are quite challenging.

Get the full breakdown here: https://gaelforceevents.com/en/gaelforce-west-the-course

Format: Run 24km, cycle 35km and kayak 1km along sealed roads, beach, bog, grassland tracks, open mountain and open water – total distance 60km.

3 Quest Killarney

Date: October 7, 2023

This year the organisers are planning Quest Killarney to be ‘bigger, better and more awesome than ever’.

This epic adventure involves racers running and cycling through the Gap of Dunloe, Molls Gap, Black Valley, Ring of Kerry, Torc Waterfall, Devil’s Punchbowl, Mangerton Mountain and Muckross House as well as kayaking across the Muckross Lake in Killarney National Park.

The real beauty of Quest Killarney is more than just the amazing scenery the Kingdom offers, it’s the range of difficulty levels it offers.

You can choose from 5 distances, starting from the basic 25km challenging up to the 83km Expert.

You can choose routes that will road run, trail run, cycle and kayak (optional) and test you at all levels.

Check it out here: https://www.questadventureseries.com/races/quest-killarney/race-info/

Format: 27km Challenge – 3 stage with 9.2km run, 16.8km cycle and 1km kayak

55km Sport – 5 stages with 9.8km run, 44.5km cycle, 1km kayak

65km Dual – 2 stages with 9km run and 56km cycle.

73km Pro – 7 stages with 16.km run, 56km cycle and 1km kayak

83km Expert – 3 stages with 26.1km run, 56km bike and 1km kayak.

4 Coast to Coast

Date: May 14-15 2023

This is as tough and extreme as Adventure Races come in Ireland.

You start in the seaside town of Enniscrone in Sligo and finish in Newcastle, Down, covering a total of 315.km on foot, nike and kayak.

Described as ‘Ireland’s toughest multisport race’, the Coast to Coast adventure race requires a support crew for entries and can be difficult to do, so this isn’t designed for your everyday racer.

Check it our here: https://www.26extreme.com/take-part/coast-2-coast-multisport-challenge-2022/

Format: Stage 1 Bike Enniscrone to Ballinamore – 108km Stage 2 Kayak Ballinamore to Ballyconnell – 26.5km Stage 4 Run Rostrevor to Newcastle – 40km Stage 3 Bike Ballyconnell to Rostrevor – 141km

5 Quest Glendalough

Date: April 1 2023

You will run, cycle and kayak around the beautiful Wicklow Mountains while taking in the amazing Glendalough Valley and monastic Round Tower.

It’s ideally suited for beginner runners, as well as those higher-level racers seeking a tough challenge.

Three stages that will challenge and entertain in equal measure: https://www.questadventureseries.com/races/quest-glendalough/

Format: 21km Challenge – consists of 4 stages with a total of 12km of cycling, 8km of running, and 1km of kayaking.

43km Sports – consists of 6 stages with a total of 26km of cycling, 16km of running, and 1km of kayaking.

59km Expert – consists of 8 stages with a total of 37km of cycling, 21km of running, and 1km of kayaking.

6 Quest Kenmare

Date: March 11 2023

The breath-taking Beara Peninsula mountains and the quaint boutiques of Kenmare Town are both included in Quest Kenmare.

Moreover, you can test yourself by cycling and kayaking across the breath-taking mountains and valleys.

Suitable for all levels of adventurers, Quest Kenmare is generally the first race of the year and we can’t think of a better one to start off on.

Check it out here: https://www.questadventureseries.com/races/quest-kenmare/

Format: 28km Challenge – this distance includes 6 unique stages with a total of 6km running, 21km cycling, and 1km kayaking.

43km Sport – includes 6 unique stages with a total of 10km running, 32km cycling, and 1km kayaking.

78km Expert – includes 8 unique stages with a total of 18km running, 59km cycling, and 1km kayaking.

7 The Wall Adventure Duathlon

Date: Mayo 20 2023

The Wall Adventure Race might be for you if you’re looking for an adventure race without kayaking.

Competitors will run and cycle their way across this challenging, difficult, and stunning 63km course in the heart of the Mourne Mountains.

Additionally, every path is completely waymarked, so no navigational expertise is needed to finish this course!

This race consists of three distinct stages: https://www.26extreme.com/take-part/wall-duathlon/

Format: A 15km mixed terrain run brings the race to a close after a 3km trail run, a 45km road cycling that passes the Meelmore, Spelga, and Attical mountains!

8 Wild Atlantic Adventure Race

Date: May 13 2023

Go to WAAR!

For both seasoned and experienced competitors to compete and challenge their own times and goals, there is the WAAR (Wild Atlantic Adventure Race).

The purpose of the event is to encourage everyone to engage in physical activity that promotes better mental health as well as to enhance the local economy by drawing visitors to the area throughout the weekend.

Check it out here: https://www.waar.ie/home

Format: There are four main categories offered by WAAR: Individual WAAR Route, Team (4 people or 2 people), and Sprint.

Conclusion

We know we’ve left out some really popular Adventure Races in this list, so feel free to let us know your favourites.

If you’re not up for an Adventure Race just yet, why not try trail running?
We’ve a blog on some of the best trails in Ireland right here?

Otherwise, check out our running category for some great deals.

Enjoy the adventure!

Best Trail Runs in Ireland 2023

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

Written by Ger Flanagan

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.

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 2022 VHI Women’s Mini Marathon just around the corner, it is even more important too!

For the last 18 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?

We know Running is Good for you, according to Irish Runner’s Killian Byrne

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 a Runner | Gift Guides 2022

Posted on November 11, 2021 at 4:22 pm.

Written by Intersport Elverys

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.

Get out there on the road right away with this ASICS Mens Core T-Shirt and these perfect ASICS Core Mens Tights.

They’ve also got this amazing ASICS Core Women’s T-Shirt in pink and these super comfy GEL-Cumulus 23 MK Women’s Running Shoes.

There is so much more too, so don’t miss out on the full ASICS range right HERE.

Wearable Tech

For something very special this Christmas get them the gift of motivation with a new running watch or headphones.

It will provide them with everything they need to keep on track and motivated for the 2021 running season.

In terms of gifts for a runner, they are right up there with the best!

Check out the latest range in Garmin, Fitbit, Aftershokz and STAT Sports HERE.

Brooks Running

Running is more than just a hobby for Brooks and their top products represent that.

This year they are making sure you’re as safe as possible when out on your run with the likes of the Brooks Mens Carbonite Jacket , the Brooks Mens Carbonite Long Sleeve Top and the Brooks Womens Carbonite Tights .

While their Brooks Womens Momentum Thermal Tights will help you conquer even the coldest of weather.

Check out the full range of Brooks Running HERE.

Accessories

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.

Check them out right HERE

Nike Running

Can you even mention the word running without associating Nike in it?

The Nike Running ranges are always cool, sleek and packed with performance.

This Nike Men’s Dri-Fit Element Half Zip is just that, while you can’t go wrong with this Nike Men’s Dri-Fit Miler T-Shirt.

Or how about the Nike Women’s Dri-Fit Run DVN Fast Tights in Black or the reliable Nike Air Zoom Pegasus 38 SLD Running shoe.

Check out our full Nike Running Range HERE

Running Shoes

Probably the most important cog in the wheel of a runner!

A good pair of running shoes is so, so important and we have an incredible pick for you1

For something different, why not try the ON CloudFlyer WP Women’s Running shoes or what about the ASICS GT-1000 9 GTX Women’s Running shoe.

For men, there’s the Brooks Glycerin 19 Reflecting Running shoe and also the Skechers Equaliser 4.0 Trail Running shoe for those adventure seekers.

You can check out our full Christmas Shop HERE or below.

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.

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.

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 HOW TO SHOP FOR RUNNING FOOTWEAR ONLINE blog for more information.

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.

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’re more advanced in running, this blog on calculating your running speed might be useful?

Maybe trail running is your thing, check out our blog on getting start in that HERE.

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.

What is the Science behind Fasted Cardio?

Posted on September 21, 2021 at 4:26 pm.

Written by Ger Flanagan

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 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.

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.

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.

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

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

Written by Intersport Elverys

When you consider the health benefits of running, it’s easy to understand why it is so popular right now.

Running is a popular workout since it is inexpensive and can be done at any time that is convenient for you. Fun runs, sports races, and marathons are all popular among runners, so don’t forget to contact your local running club if you want to compete with other runners.

In this blog, Health and Fitness advocate and former Ironman, Killian Byrne of the Irish Runner magazine, is going to talk you through some the health benefits of running, he’ll answer if running is good for your heart and lungs, and other things.

And don’t forget to check out our other running related blogs, such as What is a Tempo Run, a Beginners Guide to Trail Running, or Finding the Best Smartwatch for Running.

The Health Benefits of Running

“The saying goes ‘You’ll never regret a run’ and while many might dispute the sentiment, there is overwhelming evidence that being active is one of the best interventions we can undertake to improve our wellbeing.

“While it’s clear that moving more can increase our cardiovascular health, weight loss, improve muscle function and help in regulating pain, recent studies show that exercise can be used as part of a treatment plan for more than 20 conditions including diabetes, heart disease, obesity, chronic back pain and in some cases, exercise can play a role in preventing certain types of cancer.

“Parkrun, the global provider of free 5k events for walkers, runners and volunteers, undertook research to examine the benefits being active has on our physical, mental and emotional health. The results were so strong that parkrun teamed up with GP practises around the UK and Ireland to actually prescribe exercise as a tool in the doctor’s arsenal towards improving their patients lives.”

Is Running Good for you Heart and Lungs?

“What’s becoming clear to the medical profession today is the role exercise can have in supporting our personal mindset.

“Regardless of our age or fitness levels just getting outdoors can help lift our mood. All too often nowadays we find ourselves consumed with the pressures of work, family, finance and home life, concerns which have heightened in the enforced lockdown the Coronavirus has brought upon us.

“We are encouraged to get 30 minutes of activity a day and for many even that is becoming a problem.

“But all is not lost, research from Sport Ireland highlights that since the start of the pandemic over one million people in Ireland have become more active, with running being top of the list of activities we like to do and a study by Asics during the pandemic found that 78% of runners said the activity helps to ‘clear their mind’.

“So what benefits of running are people getting out of it?”

Relieves Stress

“Running gives an opportunity to ‘de-stress’. Getting up, out and away from the desk allows us to forget the pressures of life for a while and whether you chose to run through a forest or jog by the sea the opportunity for a change of scenery provides a rush of endorphins you’ll not find when sitting at your computer in the kitchen. You don’t always have to work up a sweat but being active is an ideal way to boost the body’s ability to deal with tension.”

Enjoy More Family Time

“It’s a chance for family time we may not have had in the past. Long commutes, late meetings, increased workload and lifestyle pressures has meant that previously, families rarely spent any meaningful time in each other’s company. Today, we are not only spending more leisure time together but are actually getting out and exercising together. Children will relish the chance to run with their parents; Parents will treasure the new found time with their children. We’re beginning to understand that the really important things in life are those that are closest to us.”

Achieve Your Goals

“With our running, we get to set personal goals rather than professional ones. The motivation to reach your 10,000 steps, weekly mileage distance or 30 minutes activity a day all work towards deflecting your effort away from the pressures of ‘life’ and focus your emotions towards yourself. Personal goals give us an incentive to maintain the effort we may have planned in our January resolutions. Pick measurable, achievable targets and reward yourself when you reach them. Then when you do achieve your goals, set some more and start again.”

Receive Greater Emotional Support

“Support from friends and family – important because humans are essentially social beasts. Exercising with our family and those in our safe bubble allows us to continue the social connection that has been lost in today’s online ‘zoom meeting’ world. Remember though, exercise connects us emotionally even if we can’t connect physically. We encourage each other to get up and active and reach goals and targets together. Large scale national initiatives like 100 days of walking provide support while helping people reinforce friendships along with building new ones.”

Focus on You

“Most of all though exercise can provide ‘you’ time. Your run, walk, hike or swim is time you can spend in your own thoughts. It is time to think, to contemplate and work through the emotions that may have been weighing on your shoulders with no opportunity for release. Running allows you to direct your attention to yourself rather than on the problems others set you. You’ll be surprised by how much breathing exercises, mindful thinking and mood boosting podcasts can make your run some of the most personally productive time you can get.”

The Benefits of Running for You?

“If you run then you are a runner.

“There’s no special distance or time to reach before the benefits begin, you just need to run. You don’t need to be fast, run far or enter races, you don’t need to have ambitions to run a marathon or collect medals, you just need to start.

“One foot in front of the other. You might jog, then walk, then jog again but consistency will see you get used to being on your feet and what once seems impossible will become normal.

“Three 20 minute runs a week are better than trying to run for an hour every weekend. Don’t overstretch, listen to your body and remember that we never have to run but we do get to run. How we frame our run is key, running is enjoyable and should always be fun.

“The benefits of being active are well documented. It calms us, it makes us more productive, it boosts our brain. Running helps manage stress and improves sleep. Running makes us more productive and increases creativity it. From head to toe the advantages of running are no longer disputed. You might start running to take care of the body but you’ll continue because it’s good for the mind.”

Avoiding Health Risks

Running injuries are common because it is a repetitive, weight-bearing exercise that requires you to work against gravity.

Because shoes help cushion the impact of landing, certain factors, such as not wearing the proper running shoe, can make runners more prone to injury.

However, the most common cause of injury in runners is doing too much too soon. Runners can avoid injury by keeping track of their fitness and making sure they aren’t overtraining.

Injury can occur if you increase your weekly running distance too quickly.
Rest, ice, and pain medication such as aspirin or ibuprofen can be used to treat most overuse injuries.

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.

How To Start Trail Running: A Beginner’s Guide

Posted on June 29, 2021 at 4:41 pm.

Written by Ger Flanagan

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.

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.

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:

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.
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.
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.
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.

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.
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.
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.
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.