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TODAY FM’S ANN GLEESON TALKS VHI WMM

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Today FM producer and broadcaster Ann Gleeson is a familiar voice to many in the country and she, like thousands of others, will be taking to the streets of Dublin on the June Bank Holiday weekend for the Vhi Women’s Mini Marathon. Along with several of her Today FM colleagues, Ann has been in training for the big day for several months now, and she talked to Elverysblog.com about how her training has gone.

It’s not the first time the Tipperary native has taken part in the Women’s Mini-Marathon and she is looking forward to getting out again in a few weeks time.

“Loads of people you know are taking part in the run, it’s such a well run event. And not that the 5k is easy or anything but 10k is a good slog and it is a real sense of achievement at the end of it then. Last year I did it with Roisin, from here [Today FM], and we made a point of stopping at every marker sign and took pictures of everything – we called them the stations of the cross as we went around, so we made a real go of it. When I was asked this year I was delighted to get involved as it’s such a great thing to do.”

“I’m running for Epilepsy Ireland because two of my brothers suffer from epiliespy. Every time I have done the mini-marathon, I think I’ve done it three times now, and every time I have run for Epilepsy Ireland and obviously it is a charity close to my home and to my heart because of the two boys. It’s a much needed cause and whenever I can help them out I will.”

The popular presenter has fond memories of her first Women’s Mini-Marathon as it was a personal milestone for her.

“It would have been three years ago [that I ran my first]. I had been sick myself for a while and I did a couple of races then myself after I got better and that was the first 10k that I did. It was such a great buzz. I actually cried at the end of the first one as I was so emotional after doing it, after going through so much and being able to do a 10k… and plus I was wrecked tired!”

As an experienced mini-marathoner, Ann explains how you can get through the race even if you haven’t been able to train like a pro.

“Let’s say if you didn’t have time to get out and train, but were fairly fit, you could definitely at least walk it. I think, on the day, because there are so many people around, so many people to take part you can’t help but get into the buzz of it, the adrenaline kicks off then and there’s always something very special when there are so many out running with you. When you’re out of an evening running yourself you could kind of go ‘Will I stop now, I could just go home now..’ but when there’s so many people around you, when they are all going for it, they’ve taken their time to train and raise money and get the t-shirts made, some people wear costumes and stuff like that.. you do get swept up in the hype and it’s a great thing to be part of.”

“In general, I would be a frequent gym goer, I’d go to the gym four or five times a week anyway but in the last couple of months I’ve started to go out on a run on a Saturday and Sunday and even if it’s just 2k or 3k, it’s just to get into the swing of running. It’s very different to going into the gym and do a class for forty five minutes to going outside to consistently run – I think it’s harder to keep going, to discipline yourself to keep going, so like I said in the last couple of months I’ve only had a chance to go out at weekends to pound the pavement as they say, but it’s just to get used to it, to get used to the feeling of the consistent running.”

“I would be ok fitness wise from the gym, but there are times you’d say ‘It’s really dark outside’ or ‘it’s really cold’, but as long as you go out and do a little bit and you can come back in and say, at least I’ve done something then that’s good. There are times of course when you just don’t feel like it at all but as long as you keep it semi-regular at all, then that’s ok.”

She will have a slightly unorthodox run up to the event herself she explained but will be tucked up in bed early the night before she laughed.

“Well, the Forbidden Fruit festival is always on that weekend, so I might go to that on the Friday and Saturday but I might leave off the Sunday. You’d need a lot of adrenaline to kick a hangover and then run 10k so you’re better off taking it handy, getting a good rest. In the morning then it’s best to eat healthy, don’t do anything out of the ordinary, just have something basic – I would have a banana on a bagel and some porridge. Nothing too filling and nothing that you wouldn’t normally eat yourself.”

It’s all worth it though in the end according to the producer of The Louise Duffy Show on Today FM says.

“Once you turn that corner and see everyone cheering, and you cross the line, get your medal, it’s just something then that you can give yourself a clap on the back whether you’ve come through sickness or you’re just doing it for fun, or raising money for a loved one. It’s a nice thing to be able to look back and say ‘I’ve done this’, and you can look forward to the next year then. If you struggle in the middle of it, the uphill out the N11 and you think it’s longer than you imagined, but once you get to the end, no matter what you told yourself in the middle of it, you always go ‘I want to do that again tomorrow!!‘.”

You can donate to Ann’s fund-raising here https://give.everydayhero.com/ie/ann-s-mini-marathon-2016 

 

ROLLING ON – HAYLEY’S TRAINING UPDATE

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Elverys Intersport Vhi WMM ambassador Hayley Coleman has pushed on with her preparation for the June Bank holiday weekend and she has found that rest and recuperation is just as important as her training over the last few weeks.

Feeling fragile after a recent 10k race in Castlebar, Hayley has been singing the praises of her Trigger Point foam roller.

“I’ve been using it all week since I did a 10k on Sunday,” she told us. “I was not feeling the best all week in the run up to the race, but I said I’d do it anyway but I was sore since. I went and did another 5k then, and a few (fitness) classes and maybe I should have rested but [the foam roller] has been brilliant. I’ve been living with it all week!,” she laughed.

Her experience on foam rollers was limited prior to starting her training but she recognises the benefit now.

“I would have used it in the gym but because I didn’t have one at home I wouldn’t have spent as much time using them. It completely loosens out any knots you have, it is really good. I didn’t know that my hip flexors would be so tight from the running, but I’ve used it on those and my glutes all week and they are a lot better now. If you have little knots it helps stretch them out and works your muscles. It’s been great, I think I’ll keep using it all the time.”

“The guys in the gym showed me how to use it properly and if you have one you need to know what to do, but if you do it’s really beneficial. I wouldn’t have known what to do with it before, I’d have been just looking at it but it’s been great.”

She has found it especially useful after a long day in the car and on her feet at work.

“Totally. Your lower back, glutes, if they are tight, your back, your hamstrings will be at you and this is why the foam roller is so helpful – I’m using it even when I’m watching TV! Just to give yourself a good stretch, it might hurt a bit but that’s the way you know it’s working!”

Hayley also branched out to using fitness technology in the shape of a FitBit Flex to keep her up

“I’ve been spending my time getting the hang of it, because to be fair there is a lot to it, there are so many bits to it that keep surprising me. You can track your steps, you can check your sleep patterns, everything. I get an email which tells me what my most active day was, and that is great because it is a good reminder.”

“You’re finding new parts to it the whole time, even with my running it tells me how far I’ve gone, the pace I’ve been going at, things I wouldn’t know. You can input your age, your weight, whether there’s any weight loss you want to reach, when you want to lose it by, how much you’ve lost each week – it’s a great help. You wouldn’t even notice you have it on either, it’s very unobtrusive and light.”

Hayley discovered that her fitful sleeping habits can be an issue prior to running so she’s hoping to get in more sleep before the Vhi WMM race day.

“With my sleep [patterns] it’s telling me that I’m only sleeping five hours a night – I would have thought it was more, but I wake eleven times a night on average. You don’t realise why you’re shattered in the morning – you’re thinking you’re after a good night’s sleep. It’s great like that, it’s really helpful.”

“After the 10k I was shattered and I only really came back to myself a few days after but what happened was that I was working very hard that week and I was up at 5am, 6am every day, and by Sunday (race day) I woke up and I was shattered. What I learned was that I need to ensure that I have plenty of rest in the days leading up to the race itself on June 6th. I was burnt-out, and maybe a bit dehydrated. It shows how important sleep and rest is and it’s just as important as training.”

Follow Hayley’s progress and much more on Elverysblog.com every week until the big day June 6th 

ON THE ROAD TO THE VHI WMM

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Between now and the big race day on June 6th Elverys Intersport will be giving you tips and tidbits on how to get yourself ready and on the road to the Vhi Women’s Mini Marathon.

Today chartered physiotherapist Michelle Lyons talks to us about about how to be at your best for the Women’s Vhi WMM and how to ensure your training continues smoothly!

By now, hopefully your training is well underway as June is only around the corner! I’ve worked with lots of female athletes (both professional and beginners) and there are often a couple of niggly problems like back pain or a bit of leaking when you run….that may be holding you back. Often it can be an issue with your pelvic floor – did you know that 1 in 3 women have some sort of pelvic floor problem? But don’t panic, there’s a solution!

Your pelvic floor muscles run like a sling from the front of your pelvis to your tailbone and they have a number of jobs, like giving you control over your bladder and bowel and keeping your pelvic organs where they are supposed to be. But they are also really important when it comes to preventing low back pain, as they provide stability for the joints of your lower back and pelvis.

The muscles can become stressed during pregnancy and childbirth or if you have chronic constipation, which can lead to problems with low back pain, some leaking from the bladder or bowel or even a dragging feeling as if things are moving down and out.

For many women, leaking when they run is a very common problem. I say common, but it’s really important to remember that leaking is NEVER normal and there is almost always something that can be done about it! Probably the best way to address the issue is to check in with a women’s health physio who also works with athletes: she will be able to not only help you address your pelvic floor issues but also look at your running form. Remember: most women don’t need pelvic floor strengthening (no more kegels!) but they do need to re-learn coordination of the pelvic floor with the breath.

In the meantime, here are some tips to help you get started:

Know your floor!

Your pelvic floor muscles do a number of jobs, including controlling bladder and bowel function. Find your pelvic floor by taking a deep breath in, and as you exhale, relaxing all the muscles in and around your pelvis. Take another breath in, and this time as you exhale, close your anus and lift up and in, (as if you were trying to stop gas escaping) Count to 5 out loud (to make sure you’re not holding your breath. Then (this is the most important part!) fully relax your pelvic floor. Congratulations! You just found and activated your pelvic floor muscles!

Coordinate with your breath.

Now that you know where the muscles are, practice coordinating with the breath. This will give you more stability during your run and may help with your endurance. Take a breath in and feel how both you lower tummy expands a little and your pelvic floor drops a little. As you exhale, your tummy should gently move back in by itself and your pelvic floor rises a little. This cycle should happen with every breath but if you are worried about leaking, you may not be fully relaxing the pelvic floor, which might be making the problem worse! Try this exercise standing, sitting or lying still, and as you get the hang of it, try to incorporate the breath and pelvic floor muscles into your running.

Watch your alignment.

Keeping your ribcage over your pelvis when you run can help manage the pressures of running on your pelvic floor. Wearing supportive clothing like a good sports bra and EVB shorts can really help improve both form and function when you run in my experience. If you are worried about leaking or painful breasts when you are running, that can actually make the problem worse by causing extra tension in the body and can lead to other mechanical problems or injuries. Set yourself up for success and enjoy your run!

Find more from Michelle Lyons, MISCP, RPT, CNT  at Celebratemuliebrity.com & check out more on EVB Sports here http://bit.ly/1q0FrnH

 

PUSHING ONWARDS

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Hayley Coleman is one of the most best known make-up artists in the country and will this year be running the VHI WMM for the first time. Elverysblog.com will be following her progress as she gears up the run on Monday June 6th.

It hasn’t been ideal training weather in the last couple of weeks but Elverys ambassador Hayley has still kept up the hard work ahead of the VHI Women’s Mini-Marathon as she explains.

“Because the weather is just so bad recently I really didn’t want to go outside! I did a 6k run on Sunday last but I have been doing more in the gym, strength & conditioning and that – it’s keeping me on my toes. I’ll try and get a run in over the weekend, but it is so horrible with the storms and wind… With the evenings getting a bit brighter though it will be a help, but overall training hasn’t been too bad, I’m getting on ok.”

She points out that despite the less than desirable conditions doesn’t mean that you need to shelf the training.

“Exactly. I was doing a lot of treadmill work and trying to get out on the road but the weather put paid to that. Having said that the weather has improved a bit and hopefully I’ll get a half an hour run in over the next couple of days to keep up my fitness. When the weather is that bad I try and push myself a bit more in the gym because it helps with the overall fitness really and that’s as important as anything. I feel myself getting fitter though when I do get out to run as well.”

With the knowledge that the better prepared you are for any event the better, Hayley has been wearing the Shock Absorber Max Sports bra and EVB Sports Leggings and she is delighted with how much protection and support they have provided in her runs.

“The Shock Absorber are amazing, very, very good. Some girls don’t wear sports bras when running and I think that is just ridiculous because they are so helpful. The EVB are great, they give you so much support in your core, they keep everything in – you’re not wobbling around,” she laughed, “but it really does help mentally as well when you know you have the right gear, it helps you when you’re getting out there to run.”

Read Hayley’s previous column here – http://bit.ly/1MrzlCm

“The great thing as well is that you wouldn’t notice them, they are not intrusive at all. I’ve worn them for running and they really do help support your posture. The EVB are so great for that, and the Shock Absorber gives you such support as well. I’ve had people with back issues ask me about the EVB and I have to say I’d have no problem recommending them at all.”

“They’re black as well, you can’t go wrong – they are fashionable, and when they’re fashionable that’s also important ha!”

While the weeks are counting down to the big day, Hayley is not getting worried focusing on the event just yet.

“I’m not even thinking about it [June 6th] to be honest. I’m just looking to get fitter and starting to enjoy running more. It’s coming much easier, it’s not a chore any more, I’m enjoying it now, maybe it’s because I am getting better at it. When I miss a day I feel like I want to get out there and do something more. Running for me was difficult and I still do find it tough – it doesn’t come easy to me. Everything else isn’t too hard, but running is tough, but I feel as if I am getting better at it and that’s a great feeling.”

There’s still time to get involved with the 2016 VHI Women’s Mini Marathon – register now and keep up to date for tips and informaton on Elverysblog.com http://bit.ly/21z6LWo

ELVERYS INTERSPORT & VHI WOMEN’S MINI-MARATHON 2016

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Elverys are once again proud to be a partner of one of the biggest sporting and social events of the year – a carnival of fitness that has become one of the most important fundraising events in Ireland on an annual basis. The Women’s Mini Marathon, sponsored by VHI is a powerful movement that not only benefits charities countrywide but also provides an invaluable chance for women throughout Ireland to use it as a vehicle to get fit.

Gaining, and maintaining, fitness is not just about a single day which is one of the main reasons that Elverys have launched our #CommitToFit campaign this year. Outside of the big day at the start of June when we see up to forty thousand women descend on Dublin’s streets, we at Elverys know that in the months preceding, in every town and village, there are women on the streets and roads getting in shape to take on the challenge of completing the course, being committed to their fitness. Our SS 2016 range of activewear reflects this and we understand that a healthy and active lifestyle is vitally important for everyone. As ever in our long association with this great event, Elverys Intersport is ready to help in any way we can to ensure that everyone is prepared as best they can for the June Bank holiday.

If you’re unsure of what you need to do to get into shape, if you want to learn more about recovery, training techniques and nutritional advice to get your body ready for the VHI Women’s Mini Marathon, Elverys Intersport is here to help. With regular plans, suggestions and advice in association with the Evening Herald and on Elverysblog.com, we intend to make sure that not only are you taking part for a worthy cause but also that you’re learning lessons that will benefit your health and fitness regime long term.

We will be bringing you tips from experts and special contributors, including the fantastic Hayley Coleman, steering you in the right direction in terms of footwear, clothing and fitness accessories. Elverys Intersport also promises to guide you in the right direction when it comes to battling the elements – sun, rain, wind or sleet, we will have you ready for whatever is thrown at you during the next few months.

We’re looking forward to motivating you with fitness essentials and excite you with new technologies and we will do all this and much, much more between now and June, as you set off on the path to the finish line, of this most wonderful, and iconic of events!

Grab your Vhi WMM training range now at Elverys.ie! http://bit.ly/1MBVRbE

SWIMMING: THREE WAYS TO TRAIN SMARTER IN THE POOL

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Swimming. It’s the full body workout that blasts calories while virtually eliminating joint impact. Ramp up your efficiency in the pool with our top tips for getting the most out of your swim time.

The secret to keeping your workout fresh and exciting is to mix up your training with different swim strokes, training aids, interval training and water weights.

Here’s how…

Swap laps for drills

Want maximum efficiency? Forget straight laps and get your drill head on. Technique drills, speed drills – there’s a drill for everyone.If you plan ahead,with the right swimming drill, you could burn around 300 calories in as little as 25 minutes.

Need inspiration? Try this fat-burning drill and increase/decrease the rest time according to your fitness level:

  • Swim four lengths of freestyle with just 15 seconds rest after each length.
  • Next, move on to backstroke (or alternate backstroke with freestyle for 8 lengths), aiming to complete the entire 8 lengths in around 4 minutes.
  • To add some variety to your swim, perform the next four lengths with a kickboard, taking a minute per length.
  • After using the kickboard, swim freestyle with a pull-buoy for two minutes.
  • Next, alternate freestyle and backstroke for eight lengths once again, completing this in 4 minutes.
  • Finally, end on a high with two lengths of your favourite stroke, completed in one minute.

Kit bag essentials: Speedo Futura Biofuse Goggle (comfy and won’t steam up), Speedo Pace Swim Cap, Speedo Pinnacle Kickback suit, Speedo Pullbuoy.

Turbo-charge your water workout with resistance training

Incorporating resistance training into your swim can help improve strength and power. Better yet, it helps build lean muscle, increasing your resting metabolic rate so that your body burns more calories, even when you have your feet up (bonus!). One way to weave resistance training into your drills is to invest in a pair of hand paddles. The extra resistance created by having paddles strapped to your hands intensifies the demands on your upper body, providing a challenging and targeted swim session.  Advanced swimmer? Try upping the difficulty further by using a pullbuoy alongside your hand paddles. Tip: step up progressively to avoid loading the shoulders prematurely.

Resistance training for aqua fitness workouts

Want to add resistance training into your aqua fitness workout? Try using hand-held water weights as part of your training –simply hold them under the water (to create resistance) while performing exercises such as walking lunges, squats and high knees (jogging on the spot).

Alternatively, use them to improve upper body strength by targeting the triceps, biceps and shoulders during your aqua workout. Tip: if you’re new to fitness training, bypass the weights and start with body weight exercises such as high knees, squats and walking lunges.

Kit bag essentials: Speedo Tech Paddle, Speedo Pullbuoy.

Join the HIIT squad

High intensity interval training (HIIT) is a busy swimmer’s best friend, and allows you to get maximum bang for your swimming buck. Between 20 and 30-minutes of high intensity exercise, where you’re working for short bursts at close to maximum effort, has been scientifically proven to be an efficient way to burn fat and increase fitness. Best of all, unlike low-intensity steady state exercise (LISS), your body continues to burn fat long after you’ve finished exercising – for up to 24 hours afterwards.

The key is to ramp up your heart rate with intense intervals of effort. Try adding one of the following to your training plan:

  • Swim as fast as you can for 30 seconds, then rest for between 15 and 30 seconds before sprinting again. Repeat as many times as you can manage – aim for double figures
  • Non-swimming option Tread water (or run on the spot in the pool with your knees high), working as hard as possible for up to 30 seconds. Rest 10-15 seconds (you may need a longer rest, initially) and repeat. Advanced fitness levels may increase their exercise time to between 30 and 60 seconds, or raise arms above the head while treading water

Kit bag essentials: Speedo Water Bottle on poolside. Speedo Nose Clip for swim sprints.

Why swim?

Still need convincing to help you get in the pool? Just 30 minutes of steady swimming can burn between 200 – 350 calories, plus it only takes half an hour of swimming, once a week, to significantly improve your energy levels.

Great for toning up, swimming doesn’t work just one muscle group, but all of them. Better yet, 30 minutes of exercise in the water is the equivalent of approximately an hour’s land-based exercise. And you want to lose weight? Swimming burns around 3 calories a mile per pound of bodyweight – meaning that a woman weighing 150 pounds can burn approximately 450 calories for every mile swum. Nice!

Get started with our kitbag essentials:

Swim cap – try Speedo Moulded Silicone Cap

Goggles – try Speedo Merit Goggle

Swimming costume –try Speedo Monogram Muscleback

Water bottle – try Speedo Water Bottle

Nose clip – try Speedo Nose Clip

Check out our #NewYearNewSwim range now at Elverys Intersport, online and in store! http://bit.ly/204x6wI