They will be able to consult you about buying a traditional style knee brace, one with extra support or a medial, hinged or patellar knee brace.
Some key things to lookout for are:
Flexible side stabilisers
Open patella design
Types of Knee Brace
Compression Sleeve Knee Brace
The most basic amount of support is provided by a compression sleeve. Since they are typically safe to wear when you have any form of pain, these are typically the first type that most runners look for.
Simply a tight sleeve around the joint, this kind of brace prevents the accumulation of edema and enhances the joint’s ability to move independently in space. Additionally, even though this brace is the least bulky, it provides the least support.
Patellar Knee Brace
The patellar brace is the next tier of support.
It relieves pressure on the tendon and directs the patella (knee cap) to track in a straighter pattern.
It is similar to the sleeve but has a thicker area that affects the kneecap. These are frequently used for patellofemoral discomfort and problems with the patellar tendon.
Medial & Lateral Support Knee Brace
The medial/lateral support braces are the highest level of support. These have sturdy, hinged sections that aid in preventing knee buckling.
They serve as defense against sprains and tears for the knee’s ligaments, particularly the medial and lateral collateral ligaments.
By defending against rotational pressures, they also safeguard the ACL.
The bulkiest of the group, these are often constructed of hard plastic, feature straps, and are heavy.
In addition, there is a “off-loading” brace for meniscus injuries that relieves pressure on the medial or lateral meniscus following a meniscus injury, surgery, or when arthritis is present.
Generally, a knee support is not something you want to rely on consistently either.
Being used as a stop-gap, intermittently through your training and to treat/prevent injury is the right time.
If you need it 100% of the time, then it is definitely a sign to go see a doctor, or maybe explore other forms of cardio.
We have a wide range of knee braces available on our site or instore.
But don’t forget to do your research and speak to a professional before making the final purchase.
If not, read on and we’ll give you seven benefits to jogging.
Jogging vs Running
A jog is essentially a run at a slow pace, whether it be for recovery or for individuals who don’t care about paces at all.
A jog is generally regarded as a low- to moderate-intensity exercise because it requires only about 60% of your maximum heart rate and should allow you to easily carry on a conversation.
Obviously the pace of the job is completely subjective to the person and that person’s ability.
But here’s the good thing about jogging..
PACE DOES NOT MATTER!
So just get out there and enjoy it.
Is Jogging Good for you?
Jogging is a thorough workout that also gets the body ready for other physical activities and an intense workout.
You might be shocked to learn that jogging benefits your health in ways other than merely aiding in weight loss.
Without being overly demanding, it aids in increasing physical stamina and endurance. It maintains the health of the heart and mind in addition to strengthening the bones and muscles.
The following summary of jogging’s numerous health advantages is provided:
How Good is Jogging: 7 Benefits
1. Jogging Promotes Weight Loss
300 calories are easily burned during a 30-minute jog.
Jogging increases metabolism and is more efficient than walking alone. Jogging increases metabolism and is more efficient than walking alone. The excess inches you’ve always wanted to lose will vanish with a good diet and consistent running. Jogging not only helps you lose weight but also keeps it off.
2. It Lifts Your Spirit
A mile may seem like a marathon on certain days.
A recent study published in JAMA Psychiatry indicated that moderate-intensity exercise, such as quick walking (or, ahem, jogging), can reduce the risk of depression even if you’re barely pushing your speed.
A previous study that was published in Medicine & Science in Sports & Exercise indicated that just 30 minutes of jogging might significantly improve someone with depression’s mood.
According to new research published in Medicine and Science in Sports & Exercise, moderate exercise, especially when there aren’t great expectations associated to the activity, has the ability to reduce anxiety and stress long after your workout.
3. Beneficial to the Heart
Running is a great cardiovascular exercise that improves heart health. It helps ward against illnesses including heart disease.
Jogging makes sure that blood is pumped to the heart more quickly, which helps to keep blood pressure stable.
Blood sugar and cholesterol levels are also in check.
4. Jogging Aids in Better Sleep
You probably already know that engaging in regular exercise might help you fall asleep faster and sleep better.
In fact, a study in the journal Sleep Medicine revealed that persons who typically slept fewer than six and a half hours per night reported clocking an additional 75 minutes of sleep every night (more than any drug, FYI) after engaging in moderate-intensity exercises like running or walking.
A further study that was published in the Journal of Adolescent Health found that just 30 minutes of weekly running for three weeks was sufficient to improve sleep and lessen daytime sleepiness.
5. Makes Bones Stronger
Jogging has the benefit of preserving bone health.
The bones are subjected to some stress and load when you start jogging.
Jogging gets the bones ready for the extra stress they start to experience on a regular basis.
Running builds bone density and guards against fractures. It increases bone density and prevents conditions including rheumatoid arthritis, osteoporosis, and osteoarthritis.
Additionally, it strengthens the spine’s and the hip’s bones.
6. It’s good craic!
I believe we can all agree that moving your body outside is a fantastic time. None of us would be doing it if it weren’t.
Few activities you can do almost every day will leave you feeling as accomplished and rejuvenated as jogging, whether you do it alone or with companions.
Don’t worry about the labelling, then. Do not worry about the figures in any way. Just keep going outside and having fun.
7. Jogging Helps You Live Longer
No amount of exercise is going to make you live forever, but low-intensity jogs two or three times a week—for a total of 60 to 145 minutes for the week—were found to be the best way to increase longevity, according to research published in The Journal of the American College of Cardiology.
More specifically, jogging could reduce your risk of dying early from any cause by 30 percent, and from heart attack or stroke by 45 percent, reports one scientific review.
We love running and jogging at Intersport Elverys, so Go Get it!
We hope we have given you a small bit of knowledge in this blog.
Now it’s up to you.
Shop our brilliant Running range below for some fantastic products.
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.
“You may notice that your body feels sore after a run, which is a sign that you need to relax and recover.
“Stretching is also an important element of your rehabilitation process. Muscles are more flexible when they are warm.
“Stretching them at this time can help them heal faster by increasing their range of motion. Stretching shortly after a run, in particular, can help prevent muscle and joint stiffness that might come after an exercise, a condition known as delayed onset muscle soreness (DOMS).
“After exercise, increasing blood flow to the working muscles can help you recover faster. Blood circulation supplies nutrition to the muscles while also filtering waste materials like lactic acid.
“This can help to alleviate the symptoms of delayed onset muscle soreness, which include muscle stiffness, tightness, pain, and decreased muscle strength.
“As a result, the more you incorporate stretching into your post-run routine, the better your recovery will be. As a result, you’ll be less sore and more prepared for your next workout.”
Part 1: Slow Jog or Run
“Starting your post-run recovery program with a cooldown is always a good idea.
“This entails lowering the intensity of the workout for 5-10 minutes. You may go for a light jog or stroll, or do any low-intensity cardiovascular activity.
“The idea is to gradually lower your heart rate while your muscles remain heated. This will allow you to hold stretches for longer periods of time without having to huff and puff.
“After you’ve completed your cooldown, you can begin static stretches.
“These are isometric holds (a type of static stretch) that stretch the muscles that have been working hard the entire time you’ve been running.”
Post Run Stretches 1: Standing Quad Stretch
“Your quads, located at the front of your thighs, are powerful muscles that work hard when you’re running, so making sure they are loose and stretched is key.
“Here’s what to do.”
Stand tall (don’t slouch), lift the foot of your cramping leg behind you, and grab it with your hand on the opposite side.
Gently pull your heel toward your buttocks until you feel a stretch in your quad.
Keep your other leg straight and your knees as near as possible together.
Hold the stretch for 15 to 30 seconds before releasing it. Release and do it again. Change legs and repeat the steps on the opposite leg.
Post Run Stretches 2: Calf Stretch
“Your calf muscles also work hard, particularly when the ground is hard or bumpy.
“Having well stretched and loose calves will go a long way in preventing shin splints too!”
Start by facing a flight of steps or an exercise step.
Align your foot such that the ball of your foot and toes are on the step’s edge. For further support, you can grab a railing or a wall.
Lower one foot’s heel toward the ground while bending the opposing leg’s knee. 4. You should feel a strain in the calf of your leg when you lower your heel.
Hold for 30 to 60 seconds, then switch sides and repeat.
Post Run Stretches 3: Seated Twist
“I love this deep stretch because it is a great way to target your glutes, hips and back.
“Your glutes are generally where all your power comes from and if left neglected can cause other issues and tightness in other body parts.
“While having loose hips and lower back are absolutely key to running pain free.”
Sit with your legs straight out in front of you on the ground.
Lift and cross your right leg over your left leg, which should remain straight.
Bring your right leg to your chest and twist your body to glance over your right shoulder with your trunk.
Hold the position for 15 to 30 seconds.
Switch legs and repeat the process.
Post Run Stretches 4: Half Kneeling Lunge
“Your hip flexors are responsible for the heavy lifting of your legs as you run and it’s very common amongst runners of all abilities to have tight hips.
“Tight hips and groin muscles can also be common with jobs that require hours of sitting down at a time, be it a desk or a car.
“Make sure to follow these steps.”
Take a step forward into a lunge position.
Keep your upper torso erect and your toes pointed forward. Rear behind you, your back leg should be straight.
Extend your hips forward with your hands until you feel a stretch from the front of your hip to the top of your thigh (of your back leg).
Hold for 30-60 seconds before switching sides.
Post Run Stretches 5: Banded Hamstring
“Runners frequently complain about the dreaded tight hamstrings.
“This can occur as a result of improper running form. If you overstretch your hamstrings by taking too long strides, you could end up with tight hamstrings.
“ Here’s what you should do.“
Get a resistance band or towel or something similar and lie flat on your back.
Loop it around the leg you will stretch and lift it toward the ceiling
Flex your foot toward you and pull back on the band to increase the stretch
Also, you can lift the top half of your leg up and down in a controlled motion
Repeat on the other leg
Post Run Stretches 6: Lying Down Pelvic Twist
“A tight lower back can be the cause of so many problems for runners.
“With the different variations in the ground, it can be fairly taxing on your lower back, so a few easy stretches go a long way.
“Like this one.”
Lie flat on your back with your knees and hips bent at a 90 degree angle, arms out to the side
slowly lower your legs to the floor
Use your hand to pull your knees down further and hold into the stretch
Repeat on either side
“I hope you enjoyed this routine and that it will help you getting a proper, quick and easy-to-do cool down in after your run.
“Don’t be scared to let us know how you got on with it or if you’d like me to cover any more topics.
“Check out Elverys Running category here or below to see some great products to help you enjoy that run.”
Intersport Elverys is delighted to partner with the VHI Womens Mini Marathon for 2023.
For the last 19 years we have been offering unique product, advice and benefits to marathon participants.
We absolutely love sport! From grassroots all the way to the very elite, supporting Irish athletes and sporting organisations dates back to our very origins and is part of our ethos.
We’re one of the biggest supporters of Irish sport in the country and we’re at the heart of sport.
During your mini marathon journey make sure to check out our socials and blog for advice, competitions and more.
For all your running and sporting needs make sure to visit your local Intersport Elverys store or explore our range on Elverys.ie
Between now and the big race day, we will be giving you tips and advice on how to get yourself ready and on the road to the VHI Womens Mini Marathon.
Below, we have some really important advice from chartered physio Michelle Lyons, while we’ve also gone to the trouble of picking out some of the best running shoes, leggings and sports bras for you.
VHI Womens Mini Marathon: How to Be your Best
Chartered physiotherapistMichelle Lyons talks to us about how to be at your best for the VHI Women’s Mini Marathon 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”
VHI Womens Mini Marathon Tips
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!”
VHI Womens Mini Marathon Running Shoes
A good set of running shoes are going to be absolutely crucial for this event.
Regular Comfort + We would recommend for anyone just starting off or don’t require a large amount of cushioning.
Extra Comfort ++ Perfect for those longer runs, for those wanting an increased shock absorption.
Maximum Comfort +++ These are best suited for those who are looking for best shock absorption, with extra or maximum comfort.
Runner Review: Stability Shoes
Brooks Adrenaline GTS 22 (Extra Comfort)
The Brooks Adrenaline is back and better than ever with an upgraded midsole and a redesigned upper.
The latest version of the Brooks Adrenaline features a 100% DNA Loft midsole, which creates a softer, smoother ride.
Brooks’ reliable GuideRail support system keeps you moving efficiently kilometre after kilometre.
The Brooks Adrenaline GTS 22 is a great everyday training shoe for runners seeking a stable and supportive shoe.
They’re cushioned enough to provide generous impact absorption without feeling heavy or clunky.
ASICS Gel-Nimbus 25 (Maximum Comfort)
The GEL-NIMBUS™ 25 shoe’s soft cushioning properties help you feel like you’re landing on clouds.
This neutral trainer is revamped with new materials that create a softer and smoother running experience. A soft knit upper comfortably wraps your foot while supplying advanced ventilation.
Its updated knit tongue construction provides better flexibility and extends around the ankle for a more luxurious fit and feel.
The midsole is packed with the most cushioning that the series has offered to date. By adding more FF BLAST™ PLUS cushioning and using our new PureGEL™ technology, this trainer creates a lighter and softer cushioning experience.
This is the perfect shoe for runners seeking the best shock absorption with maximum comfort.
Runner Review: Neutral Shoe
Brooks Ghost 15 (Extra Comfort)
There’s no wonder the Ghost 15 is a go-to for runners looking for a reliable, every day running shoe.
Not only is it Brooks’ first carbon-neutral shoe but it offers cushioning like no other, ensuring a comfortable, easy-going ride no matter what running style or foot type you have.
The standout feature in the Ghost 15 is that it has Brooks’ 100% DNA LOFT cushioning tech in the midsole.
It’s the addition of this that gives the shoe a super soft feel, offering superb comfort for the heel every time your foot strikes the floor.
The Ghost 15 is a great, all-round running shoe that’s perfect for anyone looking for comfort and equal levels of support in their runs.
ASICS Gel-Cumulus 24 MK (Extra Comfort)
The GEL-CUMULUS™ 24 shoe is a versatile trainer for different runners covering different distances.
From the upper to the foam underfoot, this shoe feels softer and more responsive.
The upper has a heel fit for extra comfort. Engineered mesh enhances breathability to keep your feet cool throughout your run.
This sleek, long-distance trainer has also been updated with our FF BLAST™ cushioning. This keeps the shoe light and provides a softer landing and more energetic toe-off.
Brooks Glycerin 20 (Maximum Comfort)
The story of the Glycerin begins in the late 1990s — the name was actually inspired by the song “Glycerine” by the English band, Bush.
The newest version gives runners ultimate softness underfoot in every stride thanks to the specialized nitrogen-infusion process used to create DNA LOFT v3.
As we continue to grow options through support and fit, we see the Glycerin line continuing to be a favourite among runners.
Give your feet a break even on the toughest days.
The women’s Glycerin 20 neutral cushioned running shoes are the final word on comfort thanks to new, supremely soft DNA LOFT v3 cushioning, an updated, improved fit and silky smooth transitions.
With the VHI Women’s Mini Marathon just around the corner, and the bright summer evenings approaching, now is the time to get yourself the perfect running shoe.
Don’t forget about other important pieces of equipment you might need too.
Love them or hate them, sports leggings are a staple in the wardrobe of any active person – so having a leggings size guide is super helpful.
This year Intersport Elverys is delighted to partner the VHI Women’s Mini Marathon for 2022 and like the last 18 years, we;re committed to offering the best advice and the leading products to all participants.
So whether you’re going to run, walk or jog the marathon.
Or if you’re not taking part at all and are just committed to a sport, training for your own fitness journey or simply wanting to look good, feel good and perform good, then this guide will help you.
Because we know leggings aren’t all about sporting performance, they are a great way of expressing your personality thanks to all the unique styles.
Leggings Size Guide: Where do I start looking?
There are a few things to consider when trying to find a great pair of sports leggings.
Don’t forget, every sport and every body has its own individual needs, so deciding on a few main factors before you start your search will help pin down the perfect leggings for you.
Choosing the best leggings for your sport
If you’re dedicated to one sport and looking to invest in the perfect pair of leggings to improve performance, our quick guide will point you in the right direction.
Many running leggings offer higher compression, designed to help reduce muscle fatigue and speed up recovery.
They usually use temperature-regulating fabric technologies and tend to have a lower waist band to avoid any chafing.
Low-rise gym leggings, in contrast, provide virtually no tummy support, but can be much more comfortable for those that don’t like feeling constricted. They’re particularly great for running, as they won’t chafe your midriff.
Unsurprisingly, mid rise leggings are a great middle ground, and the best bet if you’re really not sure which fit you’ll find most comfortable.
Leggings Size Guide: Choose your leg
There are a few different lengths to choose from for your gym leggings:
• Full length leggings: These gym leggings cover the entire leg, ending just under the ankle.
• 7/8 leggings: Very slightly cropped, 7/8 leggings cover most of the leg, ending just above the ankle.
• Capri leggings: Capri leggings end just below the knee, covering the entire upper thigh.
A great place to start when choosing leg length is by examining your workout environment.
Outdoor workouts like running will often benefit from full length gym leggings to keep you warm throughout the seasons, whereas something indoors and sweat-inducing like HIIT will be more comfortable in capri leggings.
7/8 leggings are great all-rounders for all sports and environments.
Leggings Size Guide: Consider material
Leggings or pants made for sport will offer breathable, moisture-wicking fabrics to keep you cool and dry, which is what sets them apart from the everyday leggings you might use as loungewear.
When it comes to leggings, fit is everything.
Whatever the workout, you want to be able to give it every ounce of your energy and attention; you definitely do not want flapping legs or sagging waistbands ruining your performance.
A well-fitted pair of leggings can go beyond the gym, too – you might find you’re so comfortable in them, you just can’t take them off!
High compression vs low compression gym leggings
The compression level of your leggings is the biggest contributing factor to how supportive they’ll be.
Compression basically refers to how thick and tight gym leggings are, so they usually come in high compression or low compression options.
High compression gym leggings are thicker, tighter and generally best suited for sports with a lot of movement, like running, pilates or HIIT, as they don’t tend to shift as you move.
High compression leggings can also be used for lower impact sports like yoga, but if you find a looser fit more comfortable, low compression works well too.
When choosing low compression, go for a sports leggings with a drawstring waistband to avoid any sagging or twisting while you work out.
Leggings Size Guide FAQs
Can you run in normal leggings?
Running in normal leggings isn’t advised, as they don’t offer the same support and benefits as running leggings and can cause chafing and other discomforts.
Running leggings are made from specially designed fabric that wicks sweat away from the body and allows skin to breathe during long runs, which will help keep your body at a comfortable temperature and avoid chafing.
Running leggings are also usually made of high compression fabrics to provide maximum support.
Should I wash my gym clothes everyday?
Yes, it’s best to wash gym clothes after each use. Your gym leggings are constantly absorbing sweat while you work out, so can harbour all sorts of bacteria and other nasties.
If you need to deep clean a pair of sports leggings after a particularly hot and sweaty session, try adding some anti-bacterial detergent to your normal washing detergent and wash your leggings on the highest temperature setting stated on the care label.
How tight should gym leggings be?
This really depends on what you want to use them for.
Yoga benefits from lightweight, low compression leggings to allow for bending and stretching, whereas high impact training and running will be much more comfortable in tighter, high compression leggings that give you the best support possible.
As a rule of thumb, if your leggings are too tight on the waist and causing bulging, size up. If they’re saggy at the crotch, size down.
Why do my leggings roll down at the waist?
This can happen for a few different reasons.
First, your leggings could simply be the wrong size. If your leggings are a little loose all over, then sizing down should fix your problem.
Your leggings might also sag if they’re not the right fit for your body shape. Bodies come in all shapes and sizes, so finding a pair of gym leggings to fit waists, bums and tums can take some trial and error.
Try out different rises to see which one prevents your leggings falling down at the waist.
Finally, it could simply be that the elastic has worn out in your leggings. Invest in a new pair, and make sure to follow the care instructions to the letter to make sure they last as long as possible.
No matter what you wear, the most important thing is staying active, and feeling comfortable doing so.
To help stay motivated, connect with us on social media where we’ll offer daily advice and content to support your workouts at home.
Intersport Elverys is one of the biggest supporters of Irish sport in the country and we’re at the heart of sport.
Make sure to check out our amazing full range of leggings below.