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


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