Should I wear a Knee Support while Running

If you’re a runner, then there is a good chance you have suffered knee pain at some stage in the past. If you have, then you’ve probably considered a knee support to help?

Knee trouble is so common with runners because of the wear and tear of high intensity, high mileage running.

When it comes, it can be a nightmare to deal with and downright painful too.

But wearing a knee brace can help.

Remember: Prevention is better than Cure!

In this blog we’ll go into further detail on how it can help you run pain free for years.

Should I wear a Knee Brace while Running

Whether you have a knee injury or not, wearing a knee brace will give you extra support.

Particularly if you’re doing high mileage during your training blocks and want to take some impact pressure off your knee joints to make sure you’re 100% for the race.

Plus, the last thing you want is for knee pain to disrupt your training schedule and potentially put you out of action.

knee support

How to Buy a Knee Brace

Because knee braces come in all different shapes and sizes, it’s important to get the right one for you.

So firstly, consult your physio, especially if you have pain or feel a niggle coming.

Check out our blog on How to Stay Injury Free While Running HERE. 

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:

  • Adjustable support
  • Breathable material
  • 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.

Conclusion

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 you are just starting your running journey, check out our Beginners Guide To Running HERE. 

knee support


How Good is Jogging: The Benefits

People always ask: how good is jogging and does it compare to running?

That’s because some believe jogging is less serious than running because you don’t get the same mental and physical exhaustion.

Well, we believe that that opinion is wrong and we’re going to tell you why!

Firstly, jogging is basically running no matter how you look at it.

And secondly, it is fun, friendly and easier on the body.

If you want to know more about running, check out our Ultimate Beginners Guide here.

If not, read on and we’ll give you seven benefits to jogging.

how good is 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.

how good is jogging

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.how good is jogging

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.

If you want to learn how to stay injury free when jogging or running, check out this blog. 

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.

Conclusion

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.


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


Essential Post Run Stretches | with Irish Sprint Hurdler Sarah Quinn

Getting your post run stretches done correctly is every bit as important as your pre-run stretches.

Unfortunately it is so often overlooked which can have negative long-term impacts.

That’s why we’ve enlisted the expertise of our brand ambassador and Irish International Sprint Hurdler, Sarah Quinn, to share some tips on your post run stretches.

Sarah, a member of the Irish 4x200m Relay team who took silver in the World Championships in 2022, talks us through a simple routine anyone can do and also why post run stretches are important.

So if you’re an elite level runner our just starting out, this routine can work for you.

Sound good?

Before you hear from Sarah, you might like our Guide to the Correct Recovery after a long run here.

Check out the full video below.

post run stretches

The Benefits of Post Run Stretches

“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.

post run stretches

“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.”

post run stretches

  1. Stand tall (don’t slouch), lift the foot of your cramping leg behind you, and grab it with your hand on the opposite side.
  2. Gently pull your heel toward your buttocks until you feel a stretch in your quad.
  3. Keep your other leg straight and your knees as near as possible together.
  4. 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!”

post run stretches

  1. Start by facing a flight of steps or an exercise step.
  2. 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.
  3. 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.
  4. 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.”

post run stretches

  1. Sit with your legs straight out in front of you on the ground.
  2. Lift and cross your right leg over your left leg, which should remain straight.
  3. Bring your right leg to your chest and twist your body to glance over your right shoulder with your trunk.
  4. Hold the position for 15 to 30 seconds.
  5. 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.”

  1. Take a step forward into a lunge position.
  2. Keep your upper torso erect and your toes pointed forward. Rear behind you, your back leg should be straight.
  3. 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).
  4. 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.“

  1. Get a resistance band or towel or something similar and lie flat on your back.
  2. Loop it around the leg you will stretch and lift it toward the ceiling
  3. Flex your foot toward you and pull back on the band to increase the stretch
  4. Also, you can lift the top half of your leg up and down in a controlled motion
  5. 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.”

  1. Lie flat on your back with your knees and hips bent at a 90 degree angle, arms out to the side
  2. slowly lower your legs to the floor
  3. Use your hand to pull your knees down further and hold into the stretch
  4. Repeat on either side

Conclusion

“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.”

post run stretches


Best Trail Runs in Ireland 2023

Trail running has exploded in popularity recently and we’re lucky to have some of the best trail runs in the world here in Ireland.

What’s even better is that Ireland boasts the best trail runs for every level of runner.

There’s thousands of kilometres of beautiful trails just waiting to be explored and scenery is unbeatable in some.

But we’re going to make your life a bit easier and pick our favourite and best trail runs from the likes of Dublin, Galway, Cork, Mayo and more.

Before you dive right in, our blog on Getting Started in Trail Running is a must-read for newbies.

Or, if you want to check out some gear, you can read our Top Trail Runners Review here.

Trail Runs in Ireland: Dublin

Howth Peninsula Trail

Distance: 6-12k

Total Ascent: 239m

The beautiful little fishing village in North Dublin needs little introduction and is a really popular tourist area.

Accessible at the end of the North DART line (commuters train), the Harbour is always buzzing with activity and has the most stunning views on the East coast.

For outdoor enthusiasts, the running trails just outside the village are amazing.

trail runs ireland

Known as ‘The Bog of Frogs’, the trail is just under 12km and takes in the Irish Sea Coastline, Dublin Bay and the Wicklow Mountains.

The full-length trail is quite long and would not suit beginners, but it also offers shorter routes of 6, 7 and 8k to cater for runners of all abilities.

Plus, you can go for a cool-down dip in the sea afterwards!

Trail Runs in Ireland: Wicklow

Glendalough Spink Trail – White Route

Distance: 9.5k

Total Ascent: 456m

In terms of options, it doesn’t get better than the Trails of Glendalough in the Wicklow mountains.

In total there are nine marked trails to run or walk, varying from short and quick trails that take 30 minutes to more mountainous options that could take up to four hours.

trail runs ireland

We’ve picked the White Route as one that suits all levels and can be considered moderately difficult.

Coming in at 9.5k in distance, the trail starts in the National Park Information Office and the trails are signposted as you go.

The scenery you will take in is nothing short of breath-taking.

Trail Runs in Ireland: Mayo

Murrisk and Croagh Patrick

Distance: 7.5

Elevation Gain: 749m

The most difficult of the trails in this guide, the Murrisk to Croagh Patrick trail run is not for the faint hearted.

Beginning in the car park at the foot of Ireland’s Holiest Mountain, this up-and-back route is over 7km in length and will take people anywhere from 2 to 3.5 hours.

trail runs ireland

The terrain is rugged and steep so appropriate footwear is required, and it’s not unfamiliar to experience the four seasons while ascending too so dress appropriately.

Home to the world-famous Sea2Summit race, trail runners can enjoy one of the most breath taking views in the country when at the summit and looking out across Clew Bay.

It is worth the challenge of getting there and some newly installed steps around ‘The Cone’ make the ascent and descent a bit easier.

Trail Runs in Ireland: Galway

Diamond Hill Circular, Connemara

Distance: 7.6k

Elevation Gain: 400m

Connemara National Park is a trail runner’s paradise and the Diamond Hill Loop is a heavenly experience.

Located near Letterfrack in Galway, this is a moderately challenging route and will take approximately 2.5 hours to complete.

Suitable for most fitness levels, however there are so bits of the route that boasts challenging and steep terrain.

trail runs ireland

Be aware, on a busy day the route can be packed with people as well as insects – bring your insect repellent.

Runners will experience some beautiful scenes across the National Park as well as the vibrant wildlife that run free across the hills.

Again, the right clothing and trail running shoes are needed as the weather can change very, very fast on the West Coast!

Trail Runs in Ireland: Kerry

Torc Waterfall Loop, Killarney National Park

Distance: 9.3k

Elevation Gain: 406m

This loop trail running located near the picturesque village of Killarney is a beautiful moderately challenging route.

Starting at Muckross House, trail runners will have to navigate around 1km of steps so you need to be reasonably fit as you ascend the Torc Mountain.

On the last couple of km on the route, you will come across the amazing Torc Waterfall as well as views of Killarney town and the lakes.

Proper trail running shoes with good grip is essential here, especially for the steps, but there is no gain without some pain and when you get to the top that will all be worthwhile.

Conclusion

There are some of our favourite and best trail runs in Ireland.

Now all that is left to do for you is to get out there and embrace the countryside and trails of Ireland.

Make sure to let us know your favourite trails and what you think of ours.

Check out our Trail Running range below.

trail runs ireland