How To Find The Best Running Shoe | Elverys

With the sun continuing to shine and the evenings getting longer, more people are getting out in the fresh air for walks and runs.

Many people are looking for expert advice to help them select the correct footwear and to find the best running shoe.

At Intersport Elverys, we asked our customers to send us their running and footwear questions.

Our running and footwear expert, Phil has answered some of the questions below, including tips on starting your running journey, injury issues, footwear recommendations and much more.

How to find the best running shoe: Beginners

Q. I want to know what I should consider, so that I can start running. What are the most important recommendations to take into account?

Phil: “Lace up a pair of running shoes and get out, putting one foot in front of the other.

“You can start off as a walk, work up to a walk/jog by intervals and increase it to more of a jog compared to running. A couch to 5km plan is a great way to start.”

Q. I would love to start running, however I don’t know were to start. Do you have any tips to begin?

Phil: “First thing you need is the correct pair of running footwear.

“If you are female, you also require a sports bra suitable for running.

“Set yourself a goal such as run a 5km in a couple months time. There are tonnes of apps you can get that will help you create a plan, based on your current level of fitness and what/when you want to achieve your goal.

“I’m personally using the Nike Run Club app, though there are many other ones available.”

Q. What are the best runners for walking/jogging?

Phil: “Check out our blog to find the best type of runner, which is best suited for you HERE. 

Dealing With Specific Pains

Q. I think I have plantar fasciitis and it’s very painful. I walk about 5km a day. Is there any runners that you can recommend?

Phil: “It could be the case that you over pronate when you walk and are currently not getting enough support from your shoes.

“Check out our blog on selecting correct footwear for your foot type, but in the mean time spend some time each day massaging and stretching your planter fascia.

“There are plenty of demos how to do it on YouTube which are great and easy to follow.”

Q. Any tips on recovery from shin splints?

Phil: “Stretch each day, not just before running, can help the recovery process.”

Q. My hamstring can ache up into my glutes when I run. I have been stretching. Any advice?

Phil: “This can be as a result of a number of things. Aches and pains are not uncommon with beginners as their body adjusts to getting out running or if you have increased your distance recently.

“A common mistake people make when it comes to stretching for running is the type of stretching they do. You are best to do dynamic stretching and avoid static stretching.

“Check out YouTube for examples of what ones to do for running.”

Q. Just finished doing the couch to 5km and have serious hip pain. Any tips on how to help heal it?

Phil: “Yoga is a great form of exercise to help loosen up your body. It helps my lower back tremendously.

“Spend extra time on your warm up and warm down. As your distance increases, so should the time you spend on warming up and warming down.

“Our yoga expert, Roberta, has some great yoga poses for athletes and runners in this blog. “

Q. I tried to start jogging again recently (on the road not grass) but after a few minutes my shins felt like they were on fire. Can you recommend a good runner and any idea what the problem is?

Phil: “Running can be unforgiving at times and if you have had a long period of time away, it can take the body time to get used to running again.

“It wouldn’t be out of the ordinary to experience pain. If you are using an old pair of running footwear, the cushioning is possibly degraded over time from use and needs to be replaced.”

Q. I have fallen arches. What are the best running shoes?

Phil: “Check out this blog from Runners World with some expert advice.” 

Q. I’m crippled with pain at front of both knees and tightness at the back. Any ideas, as I cannot run at all?

Phil: “Did this pain originate from running?

“If so it could be down to unsuitable footwear. Incorrect support can cause the body to be misaligned and put the body under extra stress.

“A lack of cushioning can increase the impact on joints.”

Q. I do a small amount of jogging, up to 10km. I’ve worn ASICS Keyano for the past six years or so but not the same pair. I’ve fallen arches and wear orthotics to correct them. I was recommended ASICS by a staff member in Intersport Elverys. I’ve always found them comfortable but would I be better off at this stage to be fitted again in the shop and see if there’s another brand that I should change to?

Phil: “Runners can spend years trying different types of running shoes and never find one that really works out how they’d like.

“When you fInd a pair of shoes that works for you, then I would often recommend to sticking with them – ‘If it ain’t broke, don’t fix it’.

“Although, if you are really eager to try something from a different brand, like Brooks or Nike Running. Both are slightly wider fitting models and will have a different feel underfoot compared to the ASICS Gel Kayano but similar type of shoes.”

Q. Should running be avoided if there is any kind of knee pain or discomfort?

Phil: “It’s not uncommon to feel pain when you start as beginner or if you have recently increased your distance.

“You can normally run through this and the pain will go as your body gets use to it. If it is due to an injury, try to do low impact activities for a period of time like cycling or swimming and then building the running back up.”

Q. I have fallen arches and planter fasciitis. I walk about 10km a day. The last couple of days I can’t walk with the pain in my foot. What runners would you recommend?

Phil: “Firstly, spend time on stretching to help relive the tension, rolling a golf ball under the foot is a great simple way to massage it and there are many other examples you can find on YouTube.

“To prevent it, insure you are wearing the correct running shoes for your foot type, as people with fallen arch are normally recommend to use stability footwear to help support their arch.”

Product Recommendations And Tips

Q. What is the best way to break in a new pair of runners and how long do you need to wear them before running 10km in them?

Phil: “Most runners shouldn’t take really much to any time to break them in.

“I would generally wear them around the house for a few hours in the evening to make sure I’m generally happy with the fit.

“The first run is generally a short one, so that I can check to see if I need to change the tension in the laces and that should be enough.”

Q. Should women buy men’s runners (for wider fit)?

Phil: “Ideally women should wear women’s footwear as they have specially designed for a woman’s gait.

“Brands such Nike and Brooks have a wider first in compassion to ASICS, Adidas etc. It is possible to get wider version of certain models. If needed contact your local store or member of customer service.”

Q. What kind of footwear do you recommend for person on their feet 10 hours a day. Any tips to help with keeping runners clean due to sweaty feet?

Phil: “It’s worth investing in a shoe with extra cushioning for that increased comfort, particular those 10 hours days.

“Odour eater balls are a great way to keep your footwear fresh and any dirt you get on the shoes, wipe down with a damp cloth as soon as you can, as it is not recommend to put them in the washing machine.

“The washing machine can shorten the lifespan of the cushion and cause the upper to come away from the sole.”

Q. Best runner for heal spurs?

Phil: “Reducing the pressure on a heel spur will reduce the pain, so a shoe with extra cushioning will help.”

Q. I’ve plantar fasciitis and I wear ASICS kayano 21 as I’ve always worn ASICS. Since lock down I’ve not been able to buy a new pair as these are no longer available what is next to this style.

Phil: “The current model is the ASICS Gel Kayano 28.

Q. Nike Pegasus or ASICS for functional training /classes?

Phil: “A specific training shoe is best suited, as they are designed for multi-directional movement. Opposed to running shoes which are designed to simply go forward.”

Q. I can only wear one pair of runners. All others hurt my left foot and I’m terrified of buying a new pair so I’ve gotten insoles. Can they be used in the next pair? How long do insoles last?

Phil: “All depends on what type of insole you have. You got a pair of Footbalance insoles in your local Intersport Elverys store, then these can be transferred from shoe to shoe.

There is no exact timeline on how long they will last. The EVA cushioning will generally wear down over time like any form of cushion.

“If in doubt, drop into your local Intersport Elverys when stores reopen or contact customer service for more assistance.

“If the insoles are orthotics, that you got from a podiatrist, then it is recommended to use these in neutral running shoes.

“These insoles can last a number of years, but follow the advise of your podiatrist on the lifespan of the particular ones you have.”

Q. Are there specific blister socks that stop blisters occurring when you run?

Phil:  “blister free socks can be a life saver, check them out on this link.”


How To Find The Best Running Shoe

How To Measure Your Feet at Home

Having the perfect fit is vital for everyone, not just for people who run, train or are on their feet all day. It ensures that you have the correct fit in footwear for your day to day activities, without encountering any problems. We have all the information you need to know to measure your feet correctly below.

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.

Know Your Fit

One width doesn’t fit all, so different brands design specific styles to offer different fits.

For example Nike have designed styles like Zooms/Pegasus/Tanjun, to name a few to accommodate for the wider fit. While it’s said Adidas fits are more TRUE TO SIZE.

Find our full range of size guides HERE.


When trying on footwear/football boots/rugby boots etc. we recommend that you wear socks, specific to the type of footwear you are buying, as sizes will depend on the socks your wear.

It’s best to try on shoes in the afternoon or later in the day rather than in the morning. Whatever size shoe fits you better during that time frame is the size you should be buying,

We hope this was helpful for you. Checkout our website HERE to find our full range of Kids, Mens and Womens footwear.


Full Body Workout Using Only Bodyweight Exercises

An Effective Full Body Workout Using Bodyweight Exercises

So you want to work out at home or on the move, but you have no equipment? No worries: your body is the ultimate workout tool!

Bodyweight exercises are versatile and effective, and can be done virtually anywhere. Here, we’re looking at the benefits of a bodyweight full body workout, which exercises you can incorporate to push your routine to the next level, and which home gym accessories will help your performance reach new heights.

FAQs: Full Body Workouts With Bodyweight Exercises

Tips and tricks to help you put your best foot forward!

Can you build muscle with a home bodyweight workout?

Yes, you can. It can be a little trickier to fatigue muscles using only your bodyweight as resistance. For some, this may mean a lot more repetitions than you would normally do with weights or on machines at the gym.

Focus on slow movements:

You control the movement completely, so focus on slow movements and strong contractions of the target muscle group. Make a concerted effort to fully feel the muscle you are using. Engage the mind with the muscle.

Pay attention to negatives:

Moving slowly on the negative or reverse part of the exercise can be a great help with building muscle.

So, with a standard push up, you emphasize the lowering portion of the exercise, bringing your body towards the ground. Lower slowly for a count of 5 and explode back up. If that’s too easy, try slowly pushing back up instead. Be careful, you might set off the smoke alarm because you’ll be burning up!

This method can be applied to all exercises and is important to keep in mind while doing the full body workout moves listed below.

What exercises are best for a home bodyweight workout?

The best exercises are the ones you enjoy!

Of course, there are some classic exercises that we’ve outlined below. You can’t go wrong with moves like the squat, lunges, push ups, planks (no, not the wooden variety) and dips. We’ve included a few not-so-standard exercises, as with a full body workout you have the luxury of using muscles you forgot you even have!

Can I use weights as part of my home bodyweight workout?

If you do have equipment like dumbbells or kettlebells, incorporate them into the below exercises to add a bit more of a challenge. If you need some inspiration when it comes to choosing the right equipment for you, our home workout guide will get you started.

The important thing is to focus on your own fitness level and what works for you. If you are completely new to working out at home.

How to build a home bodyweight workout programme

We’ve lined up a few of the team’s favourite bodyweight exercises. Remember, it’s your workout, so pick and choose what works for you.

Get set up properly

You might not need any equipment for a great bodyweight strength training workout, but that doesn’t mean you don’t need to prepare for it.

Grab any essentials you need to avoid any distractions during your workout. We have a few non-negotiables during exercise:

  • A water bottle
  • Speakers
  • An energising playlist
  • A towel

Wear the correct clothing

Uncomfortable, tight, stiff clothing can be detrimental to your performance, so make sure you’re wearing a comfortable pair of leggings and shorts, a great sports bra if necessary, and correct trainers.

Look for gym wear that will keep you cool and help wick sweat away from your body, too, for an even more pleasant workout experience.

Our favourite home bodyweight workout

If you are used to being led by a trainer, don’t be too daunted by picking the moves that suit you. The only mistake you can make is not to try!

We recommend 3 sets x 8-10 reps per exercise if you’re starting out. If this feels a little too easy for the super fit people out there, simply increase the reps or slow the movements down.

Jump Squats

Girl working out at home in squat position, jumping upwards, returning to squat

Squat down with your feet just outside your hips, toes pointed slightly outward. Push your feet through the ground and launch upwards. Each time you land go straight down into another squat and repeat. Each jump squat must be performed with maximum effort and precision. Focus on maintaining good balance throughout the move.

Lunge and Reverse Lunge

Girl on yoga mat performing lunge exercise

The lunge is a challenging addition to any full body workout routine. Stand with your feet hip width apart. Step one foot backward and lower your other knee to the ground. Each thigh will be at a 90v degree angle to each shin on both legs as seen above. As your knee comes close to the ground bring it back up to the starting position and repeat with the other leg. Try to keep your knee from touching the floor. If the reverse lunge is a little tricky, try the classic variation, stepping forward into a lunge as opposed to backwards.

Too easy? Add some weights in for an extra challenge.

Wall Holds

This can be done using any wall in your proximity. Sit down with your back to the wall, using your legs as the sole support. Try this for about 30 seconds and be prepared to feel the burn after 10.

Press Ups Trio

Full body workout, girl performing press up variation exercises

A little variation on the typical shoulder width press up, this is great for building muscle with your body weight only. Start with a triangle press up, forming a triangle shape with your hands, directly under your chess. Do one rep. Then move your arms to the standard press up position and do another rep. Now move your hands even wider and perform one more rep. The variation is great to test your ability and also makes sure your chest, triceps and shoulders turn to granite!

Walk Out Press Up

walking forward on hands into press up position, fitness routineThis walk in press up is great for incorporating your shoulders into a full body workout. Stand up straight. Lower your body to place your hands on the floor, hinging at your hips. Now, walk your hand out in front of you moving into a pushup position. Return to the standing position the way you went down and repeat. This exercise can help with flexibility and building muscle at home.

Tricep Dips

Tricep dips performed with chair by girl in workout gearUse a chair, couch end or sturdy partner – whatever is easiest for you. With your back to the chair, squat down a little and grip the chair edge with your palms, fingers facing forward. Step your feet forward as desired. Dip down until your arms are a 90 degree angle, then push upward back to the starting point. Make sure to keep your elbows inward, don’t flare them out.  

Mountain Climbers

Fitness model on floor doing mountain climbers, moving knee to elbowThis is where you earn that cookie you had your eye on. For mountain climbers, you can get into a press up position to begin. Hold your body up with your arms straight, shoulders positioned over wrists. Bring your right knee towards your right elbow, keeping the foot off the floor. Bring the right foot back to the starting position and do the same on the left side. To get a good sweat going, go as fast as you can.


fitness model performing plank position working out at home on yoga matThe classic plank. Place your forearms straight out in front of you on the ground, elbows under shoulders. Your feet will be about hip width apart. Keep the back of the neck long, eyes looking towards the floor. Engage your core. Try holding this position for 30 to 45 seconds. Make sure to keep the glutes down and your body inline.

So, there you have it! Some of the best bodyweight exercises you can do for a blood pumping full body workout. Add in weights, dumbbells, resistance bands – whatever you feel will help you build muscle at home and get your neighbours asking for fitness tips.

Here at Elverys, we know a thing or two about fitness. Get in touch with our team if you have any more questions on getting a great full body workout with bodyweight exercises at home.

Shop Home Gym Equipment HERE

Irish Rugby Programme Competition at Intersport Elverys

Well done to our winner Darren Byrne. Competition is now CLOSED!

It’s great to have Rugby back and we hope you enjoy it this Winter. Here at Intersport Elverys as official sport retail partner of Canterbury and Irish Rugby, we’ve the full range of the new jerseys, training ranges and accessories. Check them out HERE.

We’re giving you the chance to WIN the Irish Rugby Winter range at Intersport Elverys. The prize will include a jacket, gloves, hat and top. To enter, simply fill in the form below.

*Personal details will only be used for the process of this competition.






Ireland Stands Together

Intersport Elverys are delighted to announce that we’ve given away 1,000 Canterbury Irish Rugby and FAI jersey to Ireland’s healthcare workers as a token of our appreciation for all their hard work, dedication and commitment to fight back Covid 19. We’ve also raised €9,015 to donate to Pieta thanks to a €5 donation from all those who purchased an Irish Rugby or FAI jersey. It was fantastic to see the whole of Ireland uniting together while staying apart.

Thanks to all those who got involved in our cause and we hope all the recipients enjoy their jersey. We had over 10,000 applications so unfortunately not everyone could receive one.

You can buy the Republic of Ireland or the Irish Rugby jerseys HERE.