Eoin Smyth – Intersport Elverys Running Expert Q&A

Read about our running expert Eoin Smyth insights into his running regime. Eoin has been a lover of the sport for a long time and is glad to give his advice to all runners that come in-store looking for it.

Name: Eoin Smyth

Age: 32

How and why did i get into running?

If I’m completely honest I started running in 1st year in secondary school because we always had to travel round the country to go to races and it got me out of class for a few hours, but I always had a very competitive streak so as soon I got the taste of running i was keen to learn how to train properly, build up my millage and compete competitively.

How often do i run?

During race season I like to do 5 runs a week with a mixture of long and short ones. In the off season it’s a much more relaxed 2 or 3 runs a week just to keep the cob webs off.

Where is my favourite place to run?

The Castle Park in Kilkenny is my favourite place to run. Its a very demanding route that ends with a nasty steep incline so I always found it really tough to train on but now I always have a strong finish because of it so all the pain and hard work paid off.

What keeps me motivated?

When possible I love to have a few running buddies. A bit of healthy competition always makes the runs more interesting and keeps me hungry to train harder but at the same time you actually enjoy and look forward to running with them.

Favourite post run treat?

Rice cakes with peanut butter, banana and a sprinkle of chia seeds on top.

Favourite running music?

I always try to keep in fresh and listen to whats new in the charts but Calvin Harris is my go to guy at the start of every play list.

What can I not run without?

I always have my headphones with me. Great tunes keep the mind occupied on the longer runs and they are also a very handy tool if you are tracking your runs through running apps and have your stats called back to you through the headphones.

Advice for someone starting out?

First time runners don’t try to be a hero, your first few weeks will consist of lots of walking and some running but stick with a good routine and i promise you will see your walks will soon get shorter your runs will soon get longer and well done before you no it your running.

Watch Eoin discuss below the services and process we use in our stores to get the best out of you as a runner. There is a run in #allofus


Shop all things running HERE. Free delivery on standard delivery’s when you spend €60 or more.

Wearable Tech, Gadgets and Essentials

In times like this it is important to stay active and healthy and what better way to do this than going for a run! After running for some time or even when you’re starting out, you might be curious about certain wearable tech products to help you improve your training and keep you going further. Whether you’re competing in a 10km run, training in the gym or just starting out there’s a good chance you have seen some wearable tech that’s available on the market. At Intersport Elverys we have a number of gadgets, tech and essential products to keep you accountable and on track.

Smart Watches

Wearable tech watches can be categorized into two groups, smart watches and activity trackers but not everyone is sure what the difference is, as they are quite similar. A smart watch is similar to a regular watch but tracks a lot more than just time. They can usually be paired with a Smartphone, hence the name. However the smart watch doesn’t depend on the phone and can function quite well without one. They can perform a number of useful functions similar to a phone, such as playing music, answering calls and much more as well as fitness functions like measuring health and GPS tracking.

There are so many options for smart watches on the market right now and it can be hard to know which one is right for you. Read about two  popular smart watches below.


A running watch that won’t weigh you down. Forerunner 45S is the smaller-sized GPS running watch with all the running-related features you need in a sleek, lightweight smartwatch you’ll want to wear all day and night.

 A bold smartwatch with the essential features you need to reach your goals and manage your day the way you want.


Activity Trackers

Activity Trackers offer less functions and are designed primarily to focus on one goal and that is measuring and monitoring your health. They can be synced to some apps on your phone but won’t be able to perform as many tasks as a smart watch if you’re someone that doesn’t need these features when training then a fitness tracker will do you just fine. Have a read about two popular Fitness Trackers below.


Understand your health and take action to improve with Fitbit Charge 3 – an advanced health and fitness tracker that uses 24/7 heart rate and personalized insights to reveal what’s below the surface, learning from each run.


Find more ways to beat yesterday with easy-to-use Vívofit 4 Activity Tracker. It brings you activity tracking and the freedom to keep moving without taking a break to recharge. With it’s 1+ year battery life, Vívofit 4 is perfect to wear 24/7, so you’re always tracking your activity.

One for the Kids

Build healthy habits and have fun as a family with the Fitbit Ace 2 activity tracker.


Headphones are one of those products that some people cannot train without. Whether you’re listening to music, podcasts or answering calls they can be very beneficial when training. The ease and functions that come with headphones is always improving and at Intersport Elverys we have quality headphones to suit all your needs when running. Check out the Aftershokz we stock below.


Meet the wired headphones that allow you to hear both your music and your world. Introducing Sportz Titanium with mic, the next generation of AfterShokz headphones. More comfort, better sound, at a lower cost.

HR Sensor

The Polar H10 heart rate sensor is accurate and comfortable with ultimate accuracy. Compatible with Go Pro Hero 4 & 5, view your heart rate on your Go Pro recordings. Also compatible with Polar Beat, gym equipment and 3rd party apps. The H10 has an hour’s worth of memory to record data without the need of a wrist unit. The new Pro Chest Strap has one extra electrode to prevent interference.

Nutrition – Fuel Your Run
Energy Gels

Energy gels such as Kinetica and High 5 are perfect hydrating gels that give you a great energy boost so you can concentrate on your training without feeling depleted. These gels are ideal for distance runners, trail running, marathons etc. Even if you’re just looking for a boost in the gym or when you’re playing sport these gels will benefit your lifestyle.


This protein supplement from Optimum Nutrition contains less fat, cholesterol and lactose and is made from pure muscle-building whey protein isolates. This top quality protein shake drink from Optimum Nutrition contains 90% pure protein by weight. Getting protein in after training is a great way to ensure your muscles have recovered for your next time training.

Treadmill Running Vs. Outdoor Running | Elverys

You might run solo, but never alone. Wherever running takes you, your crew is always with you virtually to inspire you. And we are here for you too, to guide you and give you access to all the latest styles and innovation from the world’s best running brands.  Whether you run indoors on a treadmill or outdoors on the road, your squad encourages you to push through that last mile. And we are here for you too, to motivate and support you with the advice, products and service you need for your running journey.

It is important to stay active and healthy and what better way to do this than going for a run! A lot of you may be looking to run indoors if you have a treadmill or outdoors, there are benefits for both so let’s run through them.

Indoor Running

Treadmills can be an excellent and useful piece of equipment for runners, especially when weather conditions aren’t the best and it isn’t the safest to run or if you are coming back from an injury. Using a treadmill allows you to mix up your routine and allows you to run safely or at a faster pace and help make sure you reach the proper level of exertion that you desire. Treadmills can help prevent injury as the belt of a treadmill is more forgiving than the hard ground outdoors. While there are benefits of both there are still key differences.

When running on a treadmill it is powered from underneath you, meaning you work different muscle groups than you would outdoors, the impulsion’s from running outdoors is made by you using your stride to move. When running on a treadmill you are using your quads to push off the belt, whereas when you are running outdoors, your hamstrings are the more dominant muscle as you are creating your own stride and own impulsion. Basically treadmill running doesn’t allow you to use your hamstrings as much as you would when running outdoors so it’s important to warm-up properly.

If you’re interested in learning more about the different treadmills on the market you can take a look through our wide range HERE.

Outdoor Running

Outdoor running carries so many benefits, being outside running in the fresh air can do wonders for your mental well being. Outdoor air is very fresh and less polluted than indoor recycled air. You also get to see and interact with other people with similar goals to you out running and walking. This is the kind of positivity you need to see when running.

Running outdoors will expend more energy than running indoors and can result in a harder workout than on a treadmill, as you need to be more aware when outdoors about the environment around you. The terrain or ground you are running on can make your run more strenuous or make you adapt to the resistance of wind or rain. Wind resistance is great for strength when running, if you were on a treadmill you would have to increase your incline for the wind resistance effect.

Running outdoors also allows you to get your daily dose of vitamin D, which is very important, and one which a lot of Irish people lack in. Running outdoors can also be a great social aspect as there are many parks runs and local running groups that get together and run.


Whether you’re running indoors or outdoors it is vital you have the right footwear to suit your foot type to prevent pains and increase comfort. People generally have neutral or stability footing, you can learn more about your foot type in our How To Shop For The Best Running Shoes Online blog. Check out some of our top running brands including adidas, ON Running, Nike, Puma, ASICS, Brooks, Underarmour and more HERE.

View all things Running HERE and avail of Free Returns and Free Delivery Over €50.

Treadmill Running Vs. Outdoor Running | Elverys



Recovery with Asics FrontRunner Grace Lynch | Wherever You Take Running

In times like this it is important to stay active and healthy and what better way to do this than going for a run! At Intersport Elverys we had the pleasure of having Asics Frontrunner and Neuromuscular therapist Grace Lynch bring us through some of her essential tips for recovery. Have a read through below where you’ll be sure to learn a thing or two for when you’re recovering from your next run.

Recovery with Grace Lynch

No matter what level of sport you are at, recovery is a fundamental aspect of training. Without adequate recovery our bodies can not adapt to the stress we apply to it through training and exercise. As a runner, one of the aspects I prioritise during my training week is my recovery strategy.  I know that if I don’t dedicate enough time to recovery, my body will start to feel the stress from the miles and high intensity training sessions I log during the week.

No matter if you are new to the running community or you are an experienced runner facing a season of racing, we all need to take the time and organise our recovery protocol. For me there are certain things I do during my week to keep myself injury free and ready to tackle training. More importantly, I know when I toe the line on race day, I’ve done everything I can to prepare my body and mind and put forward my best performance on race day!

So, what can you do as part of your daily or weekly routine to help you stay on top of your recovery and attain those short and long-term goals you have in your training diary? Here are a few of my top tips to keep you running smoothly this winter season!

  • Daily rituals. 

First off, lets get the simple things nailed down! First thing I do upon waking up is ensure my hydration levels are good to go for the day ahead. Get some room temperature water in after waking up and ease yourself into your day. A good tip I find is to complete 5 mins of mobility. Just some easy flows to wake up the joints and muscles before starting any physical activity. I like to do my run in the morning, so this sets me up perfectly and helps to prevent injuries.

Another good idea is to take note of how your body is feeling each morning and jot it down in your training journal. I jot down energy levels and if I have any niggles or complaints. This can help you to identify patterns or triggers which can aid you in your training plan and maintaining good health and well-being.

  • Physical Therapy and Footwear 

As a Neuromuscular therapist, one of the biggest factors in leading to injury I find both when dealing with clients and my own experience is over-training and a lack of recovery.  Unfortunately, injuries can pop up, but the key is to do everything we can in an effort to prevent and reduce the incidence of injury. If you are new to running, I would recommend going to your physio to see if you have an imbalance which needs to be worked on. From here, your S and C coach can subscribe a simple program to strengthen your weaknesses and make the body more resilient to training and the loading of running lots of miles. Additionally, going to your local Intersport Elverys store with some feedback on your foot type, you can be sure to be recommended the right shoe type for your personal running needs. So, whether your neutral, an over pronator or under pronator, a 5k runner or a marathon junkie, you can be sure to find the right shoe for you! Just pop in store and ask for some help!

  •  Sleep and Nutrition

I think we all know the importance of getting enough sleep and following a well-balanced diet. Add in a working lifestyle and following a training program, these two key elements need to be high on your priority list. The one thing I find goes hand in hand with sleep and nutrition is being organized. I usually dedicate my rest day or my Sunday evening to planning out my week. Once I know how my schedule looks, I can ensure to prepare my food for busy days of work and training. It can make a huge difference to your training sessions when you have fuelled up properly, so get yourself organised and you’ll be feeling confident that your training won’t be affected by a busy lifestyle. I always pack some extra snacks for post workout nutrition, just in case! Fail to prepare, prepare to fail!

  • Rest days

Finally, Rest days are not only vital for physical recovery, but also for mental recovery. If you are training hard to achieve your goals, sometimes it can be easy for training to become monotonous. Enjoyment is key when it comes to running and rest days are essential in providing you with time away from running to refresh your body and mind. This helps the recovery process but also keeps you motivated and driven, especially during hard training blocks. I usually try to plan something I enjoy for my rest day, like meeting friends for a catch up and coffee. After all, life is to be enjoyed, so make sure you make time for those aspects of life too!

So, I hope these few tips keep you happy and healthy this winter season and keep you on track to achieving those running goals you have!

Check out some of the ASICS GT-2000 8 & Liteshow gear that Grace is sporting HERE


Warming Up – Wherever You Take Running

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. Here are three warm-up options in addition to your initially warm up walk or jog;

Complete 5-10 Reps of each movement

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.


Step one leg out and bend to a 90 degree angle and bring the other knee down towards the floor and repeat.


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. 

Your body will thank you for taking the extra time to warm-up efficiently. There are plenty of other ways and techniques to warm up effectively if you’re someone who needs that extra bit of conditioning before exercising. At Intersport Elverys , we have a number of products like foam rollers and resistance bands to enhance your warm up, cool down or for general maintenance on your body.


Foam Rolling

 Foam rolling is as important to do as a warm up as it is for your warm-down. A foam Roller is a small piece of equipment that helps you massage out your muscles to help get rid of any tightness or tension you may have. You simply roll it against any part of the body that you have tension or tightness in, common areas would be the calves, hamstrings, quads, glutes, back and arms. Using a foam roller is a habit everyone should get in to, you don’t have to be regularly active just to use a foam roller! Here are some ways you can use a foam roller:


  • Sit on the floor with your legs straight, ankles crossed left over right, and a foam roller under your right ankle.
  • Place your hands on either side of your body and lift yourself off the floor, rolling your right calf muscle over the roller—from ankle to knee—a few times with your toes pointed up.
  • Repeat with your leg rotated inward (so you’re rolling the inside portion of your calf), and then again with your leg rotated outward.
  • Switch legs and repeat.


  • Sit on the floor with your legs straight and a foam roller under your thighs. Place your hands on the floor on either side of your body.
  • Lift your body and use your hands to roll the entire length of your hamstrings—from just below your glutes to your knees—over the roller.


  • Lie facedown on the floor with your legs straight and a foam roller under your quads. Prop yourself up on your forearms.
  • Slowly roll your quad muscles from the tops of your legs to the tops of your knees.


  • Sit on a foam roller with your left foot flat on the floor and your right leg crossed over your left thigh. Place either both of your hands or only your right hand on the floor behind you for support.
  • Tilt your body to your right so that your right glute presses against the roller.
  • Roll forward and backward several times, and then repeat on your left side.


  • Lie on your right side with your legs straight, your right arm extended above your head, and a foam roller under your armpit.
  • Place your left hand on the floor in front of you for support, and place your left foot on the floor behind your right leg.
  • Use your left hand and foot to slowly roll your right side from your armpit to below your ribcage several times.
  • Switch sides and repeat.


Back Baller:

The BackBaller get’s teeth for an even greater self Myofacial release, you can take foam rolling to the next level with the BackBaller, by putting you in total control over the force applied in an unprecedented secure and comfortable manner. The BackBaller is specifically designed to self-treat muscles in your upper & lower back. Due to the stability & control offered it goes beyond & is now the foremost product to knead out all muscle groups. To stretch out using the BackBaller, simply lie on it and move back and forth.

What is Myofascial Release Therapy?
Myofascial release is a form of soft tissue massage intended to support pain relief, increase range of motion, and balancing of the body. Techniques can include manual and self-massage.

Shop all Foam Rollers HERE

Stretch/Resistance Bands:

Stretch bands are great for stretching out your muscles in preparation for a run or workout. They work most muscle groups in the body depending on the exercise performed, and because of the resistance the stretch bands hold they are a great alternative to use instead of weights.

Warm up exercises using resistance bands:

  • Lunges
    Place your foot on the mid part of the band and pull it up to your shoulders. Now step your other leg backward and bend down until the front knee comes to 90-degree position. Once done, come back to standing position. 10 repetitions per leg.
  • Monster walk
    Place both feet in the resistance band just around your ankles and walk sideways, keeping tension in the band. 10 steps/3 sets per side.
  • Front raise
    Step on the resistance band with your legs at a width equal to your shoulders. Now hold the band with your hands at a width equal to your shoulders, and pull upwards up to your shoulders. Repeat 10 to 15 times.

Shop All Running Here. Free delivery on standard delivery’s.


Choosing the Correct Footwear to Suit your Lifestyle

Our goal every time a customer comes in-store inquiring about footwear is to simply break down the process for them and find the right footwear to suit their lifestyle.

The Irish Rugby management & back room staff and the Irish Rugby men’s & women’s 7’s teams recently came to our Galway Retail Park and Blanchardstown to get fitted for the right footwear as they each prepared for their respective tournaments.

We followed the same footwear service promise with them as we do with every customer that requires it. This can be broken down into three steps.

Step 1: Getting to know your lifestyle

First it’s important to know what your activity level is and what you’ll need your footwear for. This is an important process for walkers, runners and people who are quite often on their feet or training.

We’ll find this out by asking you questions like;

  • What distance are you walking/running?
  • What is your  goal? (E.g. 10km, marathon, get stronger, run faster, etc.)
  • Do you suffer from any chronic injuries?
  • What surface are you walking/running/training on?
  • What type of shoe do you currently wear, what have they worn in the past?

 Step 2: Assess your foot type

With your permission we may recommend you to get your foot examined to assess your foot type using the Footbalance podoscope.

Footbalance: Essentially, is a 100% customised insole that we specially mould to your feet; it’s 100% unique to you. It actually adjusts your alignment from your feet up through your entire body improving full-body movement whether you are walking to work, in the gym or doing a long run.


Step 3: Recommend the best pair for you

Based on your results from the Gait analysis or Footbalance our team will determine what kind of pronation you are and what shoe you should get. Whether it is a neutral pronation, supination/(under pronation or over pronation will determine the shoe type. Generally you’ll either require a neutral or stability running shoe.

So what do terms like pronation mean and what do they say about your feet?


When your foot strikes the ground, it rolls inwards to absorb the shock. People who roll inward too much or not enough can experience running injuries due to less effective shock absorption.

Overpronation:  Generally present with low or flat arches involves excessive inward rolling of the foot & ankle after landing.

Over Pronation requires extra stability = Stability running shoe e.g. Asics GT1000 or Brooks Adrenaline GTS.

Neutral Pronation:  Normal arches, neutral alignment.  The foot experiences a normal amount of pronation on impact.  The foot lands on the outside of the heel and then rolls inwards (pronates) to absorb shock and support body weight.

Neutral pronation can wear a wide variety of shoes) = Neutral running shoes e.g. Asics Cumulus or Brooks Revel, Nike React, adidas Ultraboost.

Supination/Underpronation: occurs due to the bones in the medial arch of the foot being too high. This means they become packed together and rigid, so they are not able to allow normal pronation to happen.

Supination/Under Pronation requires Extra cushioning = Neutral running shoe or a motion control shoe e.g. Brooks Glycerin or Asics Nimbus

There are a number of different options of Neutral and Stability footwear at every price point each with varying levels of cushioning and stability. Brands terminologies differ but your needs come first. Recommendations will be made based on profiling, analysis results and customer preference.  We will provide you with enough options to allow you to have a choice depending on your needs and price range.

Call into your local Intersport Elverys store to discuss your foot type in more detail. This is our process we use when determining the right footwear for our customers and we can’t recommend it enough. Watch Eoin from our running team simplify all this information below.

Shop our footwear HERE. Free delivery on standard delivery’s when you spend €60 or more.