Top Running Shoes 2024 – In-Depth Reviews and Comparisons

Spring is here and we know that all you running lovers are mad to hit the road! So before you do, we’ve put together this comprehensive Running Shoe Review so you get the pair that you need.

This comprehensive review examines each contender, ensuring that whether you’re a seasoned marathoner or a casual jogger, your next step is supported by the best.

So if you’re preparing for a marathon, the VHI Women’s Mini-Marathon or just a casual run, you will love this!

This year’s lineup has some amazing running shoes, that cater to diverse running styles and environments.

We’ve got all the big running brands included – Hoka, Nike, adidas, ON Running, ASICS and Brooks.

You might find some worth in our Running Shoe Size Guide Blog.

If not, read on for the best new running shoes on the market right now!

Runner Review Cushion Explained

So before we go through the contenders, it’s important that you are aware of your foot type.

If you already know, then skip ahead.

But if not, this 30 seconds could make a huge difference in your running.

On the Intersport Elverys website, you may notice discriptions like Neutral, Stability and Maximum Comfort. These are all to do with your pronation.

Make sure to call into select Intersport Elverys stores to aveil of our SafeSize 3D foot measuring service to find exactly what type of pronotation you have.

Below are the different types to be aware of.

 

2024 Running Shoe Review: Our Top Picks

Nike Structure 25 

Overview: The Nike Structure 25 continues with Nike’s legacy of providing both stability and support for runners requiring a bit extra due to overpronation.

It has a sleek, attractive design, stacked with performance features and also really comfortable.

You’ll get cushion and responsiveness, making it ideal for daily runs.

Key Features: 

  • Weight: 11 oz (312 g).
  • Price: €130.
  • Design: Features an engineered mesh upper for breathability and comfort, Dynamic Fit technology for a snug and supportive fit, and a Zoom Air unit in the forefoot for responsive cushioning. The shoe also incorporates a firm foam at the arch side of the midsole for added stability.
  • Performance: Ideal for runners looking for a stable ride during long runs, tempo runs, and everyday training. Its design caters to those with a moderate to severe overpronation, offering the necessary support without compromising on cushioning or comfort.
  • Fit and Comfort: Offers a secure fit with room for natural foot movement. The Structure 25 is praised for its improved upper that contours to the foot, providing a seamless and comfortable experience throughout the run.

Pros:

  • Enhanced stability for overpronators.
  • Responsive cushioning with Zoom Air unit.
  • Durable outsole for varied running surfaces.

Cons:

  • May feel bulkier to runners used to minimalist shoes.
  • Some runners might find it less breathable compared to other models.

Conclusion: No matter your goals, the Structure 25 is a great all rounder.

You’ll get support and stability which doesn’t comprimise resposiveness and comfort.

If you’re an overpronator, the Structure 25 is for you.

It’s not the lightest shoe on the market, but you get excellent durability and versatility for a lot of different activities.

the nike structure 25 running shoe review

Brooks Glycerin 21

Overview: If absolute comfort is what you are after in a running shoe, the Brooks Glycerin 21 is a great choice.

Designed for runners who want a soft, cushioned ride, the latest version of the Glycerin is Brooks’ best yet.

It also has state-of-the-art cushioning technology and is made with premium materials, yet is also really good on the environment.

Such as being made with 59.7 % Recycled materials in the upper and 4.1 Plastic bottles diverted from landfills.

Key Features:

  • Weight: 10.2 oz (289 g).
  • Price: €180.
  • Design: Boasts an engineered mesh upper for enhanced breathability and fit, coupled with the DNA LOFT cushioning for a supremely soft and responsive ride. The 3D Fit Print technology offers structure and stretch where needed.
  • Performance: Excellently suited for runners who prioritise comfort over long distances. It provides a smooth transition and efficient energy return, making it versatile for various paces and distances.
  • Fit and Comfort: Offers a spacious toe box and a snug, secure fit around the midfoot and heel. The shoe runs true to size, delivering exceptional comfort and support, thanks to its plush interior and cushioned collar.

Pros:

  • Supreme comfort with DNA LOFT cushioning.
  • Durable with high-quality construction.
  • Versatile for various running distances and paces.

Cons:

  • High price point may not suit all budgets.
  • Some runners might find the shoe slightly bulky for speedwork or races.

Conclusion: The Glycerin 21 certainly stands out in this running shoe review.

It has exceptional comfort, built to be highly durable and suitable for both short and long runs.

Yes, the price is on the higher side, and if you’re after speed this is probably not your running shoe, but the investment is well worth it given the quality you are getting otherwise.

the brooks glycerin 21 running shoe review is comfortable, supportive and durable

ASICS Gel-Nimbus 26

Overview: The Gel-Nimbus series from ASICS are one of the most popular on the market.

Known for their exceptional comfort and cloud-like running feeling, it’s the go-to for neutral runners.

The improvements in this model have enhance comfort even more and upped the performance, so you get a more responsive feel without sacrificing plushness.

The most expensive running shoe in this review, you can use this as your daily trainer or a log-distance run.

Key Features:

  • Weight: 10.9 oz (309 g).
  • Price: €200.
  • Design: Features an updated mesh upper for improved breathability and a better fit, GEL® technology cushioning in the forefoot and rearfoot for superior shock absorption, and a FlyteFoam® Propel midsole for a more energetic return. The AHAR® outsole enhances durability and traction.
  • Performance: Offers a balanced ride with excellent shock absorption and responsiveness, making it suitable for long runs, recovery days, and everything in between. The improved stability is a bonus for runners with a neutral gait.
  • Fit and Comfort: The shoe offers a comfortable, glove-like fit, thanks to its updated upper design. It runs true to size, providing ample room in the toe box while ensuring a secure fit through the midfoot and heel.

Pros:

  • Superior cushioning and shock absorption.
  • Durable construction, suitable for high mileage.
  • Responsive and comfortable for various types of runs.

Cons:

  • The high price point may put some runners off.
  • Some may find it heavier than other options, potentially affecting performance in speed-focused runs.

Conclusion: The Gel-Nimbus 26 is a premium choice of running shoe that has comfort, support and performance.

There is also increased durability, which is expected given its higher price point.

If you can afford to stretch to it, you will not be disappointed with the Gel-Nimbus 26 from this running shoe review.

the asics gel nimbus 26 running shoe review

Hoka Arahi 7

Overview: Hoka running shoes are massively in demand these days.

They offer some of the most stylish on the market, yet are one of the most affordable.

And they punch well above their weight.

The Arahi 7 is a popular stability show for runners who like a bit more support without extra weight.

This version from Hoka has innovative J-Frame Technoloy rhat makes it excellent for long runs and quick jobs.

We expect this shoe to be massively popular.

Key Features:

  • Weight: 9.6 oz (272 g).
  • Price: €150.
  • Design: Features a lightweight, engineered mesh upper for enhanced breathability and comfort. The J-Frame™ technology provides support and stability without the use of rigid and heavy materials. The EVA midsole delivers Hoka’s signature cushioning.
  • Performance: Excellently suited for overpronators or runners seeking stability without sacrificing speed or comfort. The shoe offers a smooth ride with its balanced cushioning and supportive design.
  • Fit and Comfort: Fits true to size with a roomy toe box and a secure midfoot fit. The padded tongue and collar enhance the overall comfort, making it suitable for long-distance running.

Pros:

  • Lightweight design with stability features.
  • Comfortable and breathable upper.
  • Suitable for a wide range of running activities.

Cons:

  • May not provide enough support for runners with severe overpronation.
  • The design might not appeal to all aesthetic preferences.

Conclusion: The Hoka Arahi 7 is perfect is you’re looking for support but don’t want to be weighed down from it either!

It’s versatile for your training runs, jogs and longer distances.

Might not be suitable for those with significant overpronation, however, more ideal for the majority of stability seekers.

For value for money, you can’t get better than this stylish all-rounder.

the hoka arahi 7 running shoe review

Nike Zoom Fly 5

Overview: The Nike Zoom Fly 5 stands as a transformative update in the Zoom Fly series, shifting from a fast workout/tempo run shoe to one that caters to

long, slower runs.

It’s noted for its increased comfort, stability, and cushioning.

We also think it’s one of the most asthetically pleasing in this running shoe review.

Key Features:

  • Weight: 9.5 oz (270 g).
  • Price: €170
  • Design: The Zoom Fly 5 features a full-length ZoomX core in the midsole, a more traditional upper with a detached, gusseted tongue, and a wider midsole base for extra stability.
  • Upper: The upper unit has been revised for better comfort and lockdown, feeling more like a daily trainer.

Pros:

  1. Improved outsole durability.
  2. The most stable version in the Zoom Fly series.
  3. Softer and more comfortable than its predecessors.
  4. Excellent upper comfort.
  5. Increased cushioning.

Cons:

  1. Slower than previous versions of the Zoom Fly.
  2. The ZoomX core does not feel as bouncy as expected.

Conclusion: The Nike Zoom Fly 5 has evolved into a shoe better suited for longer runs, offering a softer and more cushioned midsole.

However, it’s noted for a lack of bounce and energy return, making it less suitable for speed work or uptempo runs.

The shoe offers stable and protective padding for long distances but falls short in responsiveness and agility compared to other options in the same category​​​​​​.

However, it’s still a great all-rounder and everyday shoe for you busy people.

the nike zoom fly 5 running shoe review

Brooks Ghost Max

Overview: The Brooks Ghost Max is a well-rounded daily trainer offering a balanced ride with good stability.

As a spinoff of the regular Ghost series, which has proven hugey popular with Intersport Elverys customers,  it offers a softer, more cushioned, and lively ride compared to the Ghost 15, making it a good choice for various runs.

Plus, it looks really cool too!

Key Features:

  • Weight: 10 oz (283 g).
  • Price: €160
  • Design: Higher stack height, softer cushioning with DNA Loft v2 foam, and a stable, wide base.
  • Upper: Comfortable fit, true to size, but laces may fray easily.

Pros:

  1. Comfortable, luxurious upper.
  2. Softer and more cushioned than the regular Ghost.
  3. More forefoot cushioning.
  4. Modern and stable ride.

Cons:

  1. Lower than average outsole durability.
  2. Laces prone to fraying.

Conclusion: The Brooks Ghost Max emerges as a more modern and engaging version of the traditional Ghost.

It’s suitable for a variety of runs, offering a balance between softness for easy runs and firmness for uptempo paces. However, it may not be as stable as the regular Ghost due to its firmer midsole and more lean bias.

The Ghost Max is ideal for those who found the Ghost 15 too firm but might not appeal to Ghost loyalists who prefer its consistent firmness and stability​​​​​​. The Ghost 15 was one of the best all-rounders we’ve ever had and this is picking up where it left off.

ASICS Novablast 4 

Overview: This shoe is designed with energy return in mind, and ASICS have spent hours testing it at their Institute of Sports Science (ISS) in Japan.

The NOVABLAST™ 4 is characterised as a firm-riding daily trainer, leaning more towards faster-paced runs.

Compared to its predecessors, it offers increased stability but sacrifices some of the signature bounciness that Novablast shoes were known for. But that might suit a lot of you die-hard ASICS fans!

Key Features:

  • Weight: 9 oz (255 g).
  • Price150
  • Design: New FF Blast+ Eco midsole for better stability, modern upper design.
  • Performance: Suited more for uptempo runs due to its firmer ride.

Pros:

  1. Better stability with firmer midsole.
  2. More comfortable and cooler upper.
  3. Faster ride compared to previous versions.

Cons:

  1. Less bouncy and fun than earlier Novablast models.
  2. Increase in weight.
  3. Firmer ride, which might not be suitable for all runners.

Conclusion: The ASICS Novablast 4 marks a shift in the series, moving away from the playful and bouncy characteristics towards a more stable, but firmer ride.

This change might appeal to runners looking for a firmer, more responsive trainer but may disappoint those who enjoyed the distinctive bouncy feel of the earlier versions.

While its design remains sleek and modern, the Novablast 4’s firmer direction has altered its overall appeal and versatility​​​​​​. Plus, there’s a variety of colours to choose from.

 

ON Cloudflow 4

Overview: The ON Cloudflow 4.0 is an evolution of its predecessor, designed as a lightweight training/performance shoe with a versatile and low-profile build.

It excels in stability and responsiveness, making it a standout option among the lightest daily trainers available​.

ON Running shoes really make you stand out from the crowd the Cloudflow 4 will do just that too.

Key Features:

  • Weight: The shoe is impressively light, weighing 8.7 oz (247 g)
  • Price: €170.
  • Design: It features a new engineered woven upper for breathability and a new dual density Helion midsole with a spoon-shaped speedboard. The shoe also has a new outsole with a closed channel to prevent stone trapping​​.
  • Performance: Classified as a lightweight training shoe, it offers firm and responsive cushioning. The shoe is designed with a Rocker geometry around the forefoot area, enhancing forward momentum. Suitable for various paces and distances, it’s particularly effective for interval training speeds​​​​.

Pros:

  1. Comfort and Fit: Fits true to size with a medium width, accommodating average-sized feet. The upper is breathable, flexible, and roomy, providing comfort during runs​​​​​​.
  2. Performance Enhancing: The rocker geometry combined with the new speedboard aids in smooth transition and forward movement. It’s excellent for tempo training and offers an enjoyable rolling momentum​​.
  3. Sustainability: ON incorporates sustainably made, recycled materials into the shoe, showcasing a commitment to eco-friendly practices​​.

Cons:

  1. Price: Some may find it expensive relative to the features provided​​​​.
  2. Cushioning: The foam may be excessively firm for some runners, particularly those who prefer a softer, more cloud-like feel​​​​​​.
  3. Narrow Fit: The midfoot fit is somewhat narrow, potentially making it less suitable for those with wider feet​​​​​​.

Conclusion: The ON Cloudflow 4 is a high-performance, moderately cushioned running shoe that shines in tempo training. Its innovative design, including the rockered forefoot and lightweight, breathable upper, offers a unique running experience.

While its firm cushioning and price point may not appeal to everyone, its stability, durability, and unique rolling momentum make it a strong contender for those seeking a reliable and versatile training shoe.

It is particularly recommended for fans of the ON brand looking for a daily trainer suitable for various paces and distances, as well as for those seeking an environmentally conscious option​.

Conclusion

The 2024 running shoe lineup brings forth an array of options that excel in durability, comfort, and technology from Intersport Elverys.

We love our running and we’re committed to bringing you the best Running Shoe Review you can get.

So we hope you enjoyed this blog and all your running for 2024.

Don’t miss our Ultimate Guide to Running Blog. 

Remember, the perfect running shoe not only complements your stride but also enhances your journey towards personal bests and beyond

Don’t forget about other important pieces of equipment you might need too.

Our Guide to Finding the Right Sports Bra and our Guide to Finding the Right Leggings is sure to help.

Enjoy the run, we’re with you every step of the way.

runner review


Christmas Gifts For a Runner | Gift Guides 2023

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 2023 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 men, we’ve got this cool Energetics Willard Half-Zip Fleece in blue or this Energetics Bion Half Zip Top that is slim fitting and comfortable for your runs.

For the men, we’ve got the Allen 2in1 V Mens Shorts that gives maximum flexibility and a perfect climate while running. Or, if you need a jacket, this really cool Semenyo II Full Zip Running jacket is for you.

For the ladies, check out the Wilona Half-Zip Fleece, perfect for those early morning runs. You can combine it with the EVII Short Sleeve Running T-Shirt along with these Portia 1/1 Leggings.

Of what about this comfy and stylish gillet?

Don’t forget to check out the full range below or HERE

gifts for runner

 

ASICS Run

ASICS always stands out from the crowd and their 2023 collections are all proving to be a huge hit this festive season.

Get out there on the road right away with this ASICS Mens Race T-Shirt  and this ASICS Icon Long Sleeve Half Zip for men. 

They’ve also got this amazing ASICS Core Women’s Long T-Shirt in pink that can be combined with this pretty AISCS Core Half-Zip. 

These super comfy ASICS GT-1000 running shoes are available in Mens and Womens. 

Don’t miss the full section of ASICS footwear HERE – they have a huge amount of variations for all levels.

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

gifts for runner

 

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 2024 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. 

gifts for runner

 

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 Run Visible Insulated Vest, or the same version for Women?

Ladies, if you’re looking for some colour this Brooks Notch Thermal Hoodie is great for all occasions and weather! While this Brooks Crossback Run 2.0 Sports Bra offers complete comfort on your run.

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 really nice Nike Therma-Fit Swift Turtleneck Running Top that looks great and performs even better with these classic Nike Fast Mid-Rise 7/8 Graphic Leggings with pockets!

If you want some running shoes, the new Nike Structure 25 is packed with performance, style and affordability too.

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 you.

This year, we’ve got some amazing designs from the likes of Hoka , ON Running and Puma.

We’ve also got an amazing range from the leading brands like Nike, ASICS and Brooks.

Check them all out below.

 

 

 

You can check out our full Christmas Shop HERE.

 

 


The Big Rugby Giveaway with Intersport Elverys

**Closed** WIN A Trip To Paris With Intersport Elverys

This October might not be a bad time for a trip to Paris (especially if you’re Irish!)…

It’s not as if there is a bad time to visit France, but this autumn it’s definitely the place to be as thousands of enthusiastic Irish will be heading to the City of Lights. ☘️

INTERSPORT Elverys are giving two lucky people the chance to go on the trip of a lifetime to Paris. Included in this amazing prize will be your flights, transfers, and 4-star hotel accommodation.

As well as the main prize of a trip to France, each week in August, there will be tonnes of great rugby merchandise up for grabs. This will be everything from Irish Rugby match tickets at the AVIVA stadium to jerseys and from rugby balls to training gear.

Bookmark this blog to see updates on our weekly competitions in the lead up to The Big Rugby Giveaway!

Competition Winners

The Big Irish Rugby Giveaway and the winner of a Trip To Paris is Niamh Cronin – Kerry (with Niamh O’Malley Killarney Store Manager)

 

Terms & Conditions apply

Explore the Irish Rugby collection in-store & online at Intersport Elverys!


The Benefits of Sports for Kids

Sports, fun and summertime go hand-in-hand at Intersport Elverys and the benefits of all these for kids are humongous.

As well as sports being fun for your kids, it can also keep them active, allow them make new friends and learn important life skills.

But did you know that sports can also improve their physical and emotional health?

In this blog, we’ll look at some of the advantages of sports for children, such as how it can help them stay fit, healthy, and happy.

benefits of sports for kids like running is huge

Physical Health Benefits of Sports for Kids

Regular physical activity is essential for kid’s health and development, and sports are an excellent method for them to obtain the exercise they require.

The following are some of the physical health benefits of sports for children:

Better Cardiovascular Health

Sporting activities can help children’s cardiovascular health by strengthening their heart and lungs.

This can help individuals increase their endurance, lower their risk of heart disease, and enhance their general fitness.

Improve coordination and motor skills

Sports require children to use multiple muscle groups while also developing coordination and motor skills.

This can assist children enhance their general physical ability, balance, and agility.

Reduce the risk of obesity

According to the World Health Organisation (WHO), they estimated that over 38 million kids under the age of 5 were overweight or obese.

Regular exercise and sports is a brilliant method of your kids maintaining healthy weight and reducing the risk of becoming obese.

Obesity leads to a range of health problems, like diabetes, high blood pressure and heart disease.

benefits of sports for kids such as swimming can greatly reduce the risk of obesity

Maintain stronger bones and muscles

Weight-bearing sports such as running and leaping can help children develop stronger bones and muscles.

This can lower the chance of injury while also improving overall physical performance.

Yoga can be a fantastic option, so why not check out our Best Yoga Poses for Kids Guide with the O’Neill family?

Sports provide kids with a variety of physical health benefits that can help them live happier, healthier lives.

Mental Health Benefits of Sports for Kids

Along with the physical, sports for kids can have huge benefits on their mental health too.

A study in the British Journal of Sports Medicine found that participation in team sports can help improve kids self-esteem and positively impact both their mental health and social skills.

Here are some of the benefits:

Reduced stress and anxiety

Physical activity, such as sports, can help youngsters cope with stress and anxiety.

Endorphins are released during exercise, which can improve mood and reduce tension and anxiety.

Improve confidence

Participating in sports can help youngsters develop a sense of accomplishment while also improving their self-esteem and confidence.

benefits of sports for kids like basketball is a great way of having fun and staying active

This might boost their confidence in their abilities both on and off the field.

Better sleep

Regular activity, especially sports involvement, can help children sleep better.

This is significant since sleep is essential for both physical and mental wellbeing.

Better Attention span

Sports can help youngsters increase their focus and attention span, which can help them perform better in school.

Sporting activities provide children with a variety of mental health benefits that can improve their general well-being and happiness.

Football is always a great option, this Guide to Football Training Equipment might come in useful to get started.

Social Benefits of Sports for kids

Sports can be a really effective and simple way of helping your kids develop all important life skills, such as social confidence, teamwork, communication and leadership.

It might also be one of the first times they get exposed to all these at once too.

Here we look into them a bit more.

Teamwork and leadership skills

Sporting activities need youngsters to operate as a team and learn how to lead and follow.

This can assist kids in developing key social skills and attributes of leadership that will serve them well in the future.

Studies have found that community sport participation helps improving kids shyness and significantly increasing anxiety over time.

Making friends

Sports can be an excellent method for youngsters to meet new people and develop new friends.

This can assist children in developing a sense of belonging and social skills, as well as having much more fun.

Learning to win and lose

Both are equally as important as the other.

Learning to handle triumph and failure with grace and sportsmanship: Sports can teach youngsters how to handle win and defeat with grace and sportsmanship.

This can aid in the development of crucial life skills and values, especially once they know that it is not all about winning.

Academic Benefits of Sports

As well as doing great in sports, it’s important that your kids academic side improves too.

And sports are a brilliant method of doing just that.

But don’t just take our word for it. We’ve pulled out of some great research to back up why sports and ‘the books’ go hand in hand.

benefits of sports for kids is a huge help in the classroom for them academically

  1. Research published in the Journal of School Health discovered that middle school pupils who participated in sports performed better academically than those who did not.
  2. In the USA, Student-athletes have higher grade point averages (GPAs) and lower dropout rates than non-athletes, according to the National Federation of State High School Associations.
  3. According to a review of data published in the Journal of Physical Activity and Health, physical activity, especially sports involvement, can improve cognitive function and academic achievement in children and adolescents.

Conclusion

We hope at this stage you are beginning to see how beneficial sports can be for your little bundles of joy.

If your thinking of sending your kids to camp this year, this Essential Guide to Summer Camps blog is a must read.

Otherwise, we hope we’ve laid out all the benefits to you and this might encourage you to get your kids involved in sports.

Intersport Elverys are experts in sport and have an incredible of kids categories and items to help you along. Check it out below.


6 Top Tips on How to Run Injury Free

Injuries can be the bane of one’s life, so figuring out how to run injury free is vital to long-term success.

Mind you, it can be very difficult to stay injury free throughout your life. However, doing the right things consistently overtime will seriously increase your chances.

Control the controllables as it is said.

Don’t worry if you do get injured, some studies show that overall injury prevalence is quite high in runners.

These tips will help you to know how to run injury free and stay injury free.

6 Tips on How to Run Injury Free

Stretch, stretch and do more stretching!

Stretching both before and after a run is crucial for injury prevention.

Dynamic stretching techniques include walking, a light jog, butt kicks, side shuffles, walking lunges, and high knees. After performing the dynamic stretches, you can try some of the more conventional static (stretch-and-hold) stretches if you’re still feeling tight.

Static stretches for the quads, glutes, calves, hamstrings, and hip flexors are recommended after your run. You can become incredibly tight if you’ve spent the day driving or sitting at a desk.

Before going for a run, those muscles need to be warmed up.

Check out our blog on a post and pre run warm down here! with Irish Sprint Hurdler Sarah Quinn.

Do More Strength Training

Running is brilliant but it is also taxing on the body. It positively stresses the body in so many different ways and can even help you develop the muscles in your legs.

However, any muscle imbalances you might have from running will start to seriously hamper you over time, so strength training will crease these out and get you performing better.

Your running kinetic chain is made up of your feet, lower legs, knees, hips, lower back, core, arms, and shoulders.

If one link isn’t functioning properly, it will have an impact on the rest of the chain.

You’ll run faster and avoid injuries if you maintain good flexibility throughout the entire chain and strengthen all the weak links.

We’re not talking becoming a body builder, just some basic exercise will help.

how to run injury free

Get Correct Running Shoes

This might sound basic, but it’s probably the most important tip.

You want running shoes that fit well, are suited to your foot and natural stride, and are comfortable.

Try to avoid using your running shoes for work etc because this can take the freshness out of them. Generally running shoes last around 550-800km.

Having more than one pair will really help you too.

You can call in-store in Elverys to get your feet balanced and check out our wide range of running shoes.

Recover, Recover, Recover

Whether it’s a stretch, a good sleep or rolling out, recovery between runs is crucial.

Our bodies are not machines. They need time to rest and reoperate before you stress it again and if that is not incorporated in your training, then injuries can follow.

Numerous studies demonstrate the significance of sleep for maintaining good physical and mental health, including immune system function, mood, creativity, memory, focus, and cognition.

Our blog with ASICS Frontrunner Grace Lynch will explain more.

Stay Hydrated

Maintaining proper hydration is essential for preventing muscle cramps.

Depleted electrolytes are more likely to occur if you are already dehydrated before starting your run or if you get dehydrated while running.

Your muscles must have potassium (an electrolyte) in order to relax after they have contracted.

Calves, quads, and/or hamstring cramping are more likely to occur if you start your run with low potassium levels or if you lose potassium through sweating while running and don’t rehydrate.

Find your Pace

Don’t over-do it!

We’re not all Olympic level runners, so don’t expect to be beating your times and improving every single time you go out.

Set realistic goals for yourself and slowly work towards achieving them. Rome wasn’t built in a day!

Learning how to calculate your running speed might help?

Always train or compete at your current skill level and work your way up to a more demanding level.

When you first start out, don’t be scared to join a sports team or an exercise group that is intermediate or novice level.

For instance, if you’re training for a marathon but have never run before, consider signing up for a run/walk club to establish a training base.

Conclusion

Our Ultimate Guide to Running might help you with information on how to get started?

There’s also loads more advanced running tips for you to check out in that blog.

Check out our Running category below for some amazing products and deals.

how to run injury free


How to Calculate Running Speed

Knowing how to calculate your running speed when out and about on your runs can be really useful.

It doesn’t matter if you’re a leisurely runner, total newbie or experienced runner pushing to beat the clock, calculating your speed is a useful skill.

Whether you want to measure your fitness or just quantify your distance, the how to calculate running speed formula is easy to learn.

How to calculate Running Speed

Step 1: Know your distance

To find your running pace you need to know how far you are going.

So measure your route, be it using online software like Google Maps or on your smartwatch.

You can also just hop in your car and reset the distance clock to get a good estimate.

Or if you can’t do any of those, find your local track or certified course where the distance has already been calculated!

Step 2: Time your run

This is a crucial part of the process, so get your timer out.

If you want accuracy, timing your run is important and this can be done using a smartwatch, stopwatch or with the help of a friend.

It’s also so important for you to be honest with your time and distance, so no massaging those  numbers to make your ego feel better!

Step 3: Get out the calculator

Quite simply, how to calculate running speed is done by dividing your run distance by your run time.

So if you ran 10k and you ran for 50 minutes, you can 0.2k per minute.

If you want to calculate your running pace, flip the numbers.

50 minutes divided by 10k is a 5 minute per kilometre pace.

There’s a really useful online speed calculator right HERE.

Tips and Tricks

Owning a smartwatch can save you so much time and hassle when you are trying to calculate running speed.

We’ve got a really good collection HERE.

You can also check out our Top 5 Runner Review blog HERE. 

Typical Running Times

Below is a list of average running times across some of the more favoured distances to give you some pointers.

Average 10k Running Time

A 10k is one of the most popular runs for runners of all levels.

Not too difficult but it also presents a big challenge if you want to pursue it.

On average, a runner will complete a 10k between 45-65 minutes, maybe more.

The average male road racer completes their run in about 56 minutes, while the female just over one hour.

Amazingly, the most elite level runners from across the world are breaking 27 minutes!

Average 5k Running Times

Runners also love the 5k.

It’s short, snappy and will give you a serious workout.

An average runner will complete their 5k in 25-35 minutes.

While your male racers will go sub 17 minutes and female sub 20 and edging towards 19 minutes.

The world’s best can hit sub 13 minutes!

Conclusion

Whatever your ability on the road or track, we hope this guide on how to calculate running speed will help you.

If you’re wondering how the correct recovery after a run, check our our blog from Irish Long Distance Runner Grace Lynch. 

We love to run at Intersport Elverys, so make sure you check out our running category HERE or below.

#YouNeverRunAlone

how to calculate running speed