New Runner Needs Help - And Barefoot Shoe Question

trdepalo

Hi! So I have wanted to get into running for a few years now. The last two times I tried were once each past summer. The first time I got serious shin splints that sent me to a sports doctor who told me I had to stop because I was going to fracture my shins (I was in so much pain too I could barely walk). Last summer I tried again, but after the shin splint began to start again I stopped before it got too bad. Instead, I started yoga and noticed that I tend to walk and stand and more on the outside of my feet all the time, and my friend who is a trainer (and maybe a physical therapist I'm not sure) and works out with me sometimes gave me some exercises to correct my footing and I have been working really hard on it for the last couple of months. Between that and yoga, I am noticing my whole posture was off and have been changing it, starting at my feet being flat then my knees bending right now my hips working to support my legs and my abs and back turn on to hold my body right. It's been completely amazing, and I know I still need work but I'm certain I'll get there.

Anyways, now that I have by body working better I was hoping to give running another shot, but I'm a little scared of the shin splint problems again. I'm in decent shape -- I lift weights twice a week, I took a break from yoga from school but now I'm back at least twice a week, and I do cardio when I can on an elliptical or something always keeping my heart rate up at at least 80% for 45 minutes. I am 22 years old and have never been injured (other than the shin splint thing). I think I should be able to start running, but I don't really know where to begin. Does anyone have any tips for me?

Also, another question. When I lift weights I circuit train, so sometimes I throw in a sprint or two to get my heart rate up. I train in the barefoot shoes, and recently began sprinting on the treadmill in those shoes instead of my old running shoes (which I'm worried I need to throw out anyway because they are worn into in my old posture and will mess up my form). I notice that as I've done these sprints I haven't had shin pain at all like I used too, but also that I have switched to running on my toes instead of on my heels. I've read that this is okay, but I worry because my doctor said I shouldn't run long distances with my barefoot shoes because it's not meant to be used on concrete just soft ground and I live in a big city covered with concrete and that's all I can run on. Is it okay if I run on concrete with my barefoot shoes? Should I get minimalist shoes? Am I over-thinking this?

trdepalo

bump for help!

Joreanasaurous

Go to a running store. They can help you find running shoes that work for you and the way you run.

wombat94

If you are already wearing "barefoot" shoes (by this I'm assuming you mean Vibram FiveFingers or Fila Skeletoes) to the gym and occasionally running on the treadmill with no ill effects, then I think you would do well to try out running in them.

I never could run before trying Vibram FiveFingers early this year. I had Plantar Fasciitis and I have heel spurs in both feet. The VFFs make you switch to running with a more mid- to fore-foot strike which reduces the shock and impact on your ankles, heels, knees and hips (and reduces the shock that is a part of shin splints as well).

Since I took up running in VFFs I've now run a total of 700 miles this year (as of this morning's run!), have competed a half marathon and am running my second one in another two weeks. The day after that race, I am starting my training program for my first full marathon next March. All of this has been 100% in barefoot shoes and 95+% on asphalt roads or concrete sidewalks.

There is not inherent reason that it is bad to run in barefoot or minimalist shoes on any type of terrain.

Having said all of that, you DO need to be very careful in transitioning to minimalist footwear when running. Vibram has a very good guide available on their website to a transition plan.

While barefoot running is beneficial to the joints and soft tissues in the legs that are bothered by heel-striking running in traditional running shoes, it is harder on the bones, ligaments and tendons of the foot itself... these structures are actually weakened by most highly-supportive traditional footwear and if you stress them too much right away, you can have injuries. There's not a lot of data yet to support which approach is better (support shoes vs. minimal shoes)... my opinion is that both can lead to injuries... just different kinds of injuries.

If you are already pretty fit, I'd still recommend trying a program like C25K - even if the early weeks seem REALLY easy... the program will allow you to strengthen the feet and calves gradually and help avoid minimal shoe-related injuries.

Ted

ejwme

Plus 1 on going to a running store to get assessed. But no matter what you say, you can approach running, and in barefoot shoes, with caution and optimism.

I run in NB Minimus trail shoes, they're not toe shoes but have minimal heel-to-toe drop (4mm). I've moved to them from Nike Free modified for less of a drop, and an analog by a competitor (I forget which one, it's basically the same thing).

The problem most runners who switch from "standard" shoes to "barefoot" shoes have is that they use their old gait with the new shoes. Since their stabilizing muscles aren't used to working that hard and their new shoes aren't designed for such hard heel impacts, injuries happen. You are not, from your story, a "runner". You want to be one, you are in shape, and you are looking to start. I think you're in the best position possible to start to run in barefoot shoes, especially since you're so thoughtful about your gait, your shoes, and how they both affect your movement. Oblivion causes injuries, intention and awareness avoid them.

Scope out this site, it's got a ridiculous amount of helpful information: http://birthdayshoes.com/ Somewhere on that site was a chart that shows a range of shoes arranged by "barefootedness" as defined by heel-to-toe drop, flexibility and articulation of the foot (including toes), and shoe weight. I couldn't find it when I went looking just now for you, but he's updated it with so much more information it's ridiculous. It's a beautiful place to start, and thorough.

Second thing - running distance on hard surfaces... Ok, I'm a distance runner. I really like to run between 8 and 15 miles at a stretch. Less and it feels funny, like a conversation ending mid-sentence. More will cause me marital and employment strife. Last weekend I ran 10 miles, starting with a 5k race, in NB minimus shoes, all on concrete sidewalks (one of my best runs this year). YES I felt a difference - trails, and even the asphalt roads of my 'hood, feel much better than concrete sidewalks. I usually run on hardpack dirt trails or asphalt, I've only run on sidewalks for that kind of distance twice this year. I survived. It's not my favorite to run on concrete. If that's really your only option, I'd look into slightly less barefoot shoes (something halfway in between Vibrams and Nike Free's - enough drop and cushion to ease things without totally hiding the road from your body... it's one of the reasons I got the shoes I did, because of the occasional concrete runs).

If you pay attention to your body and what it is telling you about your movements and activity, you will be ahead of the game. Likely, not only your old gait, but also your old shoes gave you shin splints.

scottb81

Your running form is much more important that what shoes you wear although in my opinion, shoes with low heels make good running form easier.

Good running form is much like sprinting form. Your feet should land under your center of mass. Your feet should not land out in front of your body. The effect of good form is that the landing impact is lessened and the impact forces are absorbed by the muscles and tendons instead of the bones and joints. For many people, this means that joint and bone pains go away.

Google "Good Form Running" for information.

trdepalo

Wow thanks this all really helps! I have been to running shops before and both time they fitted me with Asics with really big soles (not sure what model) even when I asked about more minimal shoes and I always felt like I was walking in heels. However, that was before I worked on my feet so maybe it will be different. And I will definitely look into more detail about what the shoes are meant to do and the "drop" and all that to make an informed decision.

After I get new shoes (or decide my fivefingers are fine), is C25K really the best option? I just worry that if it will be replacing a daily workout I won't be burning as much as I used to. Is there a different way to put minimal strain on the body (joints/muscle wise) but still get some good hard cardio?

trogalicious

Go to a running store. They can help you find running shoes that work for you and the way you run.

This is precisely what I came to post. I had a gait analysis done, was fitted for shoes that matched how I moved naturally, and it has been nothing but pleasure to run.

I also didn't do C25K, but just started moving on my own right. I walked first. 1 mile, then kept that 1 mile distance and tried to increase my speed, etc. I started intermittent jogging, then sprints, increased my distance, so on. I'm up to 4.5 to 5 miles per run in the same time it took me to complete 1 mile at first.

dpwellman

Also going to a running store to get fitted. Not everyone can pull off barefoot/minimal shoe running, at least not right away. A pedorithist (and the like) would probably say that shin splints are indicative of shoes offering grossly inadequate support.

My recommendation would be get fitted ( a proper running store will let you try all sorts of shoes for a while until you find something that works) , wear "regular" shoes (and / or inserts) throughout the adaptation phase and then transition to "minimal"/barefoot.

lafalot30

Go to a running store to get properly fitted for shoes and join one of their beginner running programs. It really will help. You have more questions than you know. If you have access to dirt trails, try going off road. It is a lot more gentle to the body than pavement pounding, plus being in nature provides a little bit of time where you don't have to worry about cars running over you..

PixieGoddess

Just gonna throw in some of my $0.02 here:
-I've done C25K. Went from hating running to loving it! I highly recommend it, and if you don't feel like it's enough of a workout on its own, add something else that day - just NOT more running!
-I'm a barefoot runner. Before I transitioned to barefoot running, I always had back/shoulder/neck pain. After transitioning, I NEVER have pain! It completely cleared up my form.
-I had shin-splints before (before doing C25K or barefoot running) and there are plenty of things that can contribute: running too fast/much all at once, running surface, bad shoes, too long a stride, bad form in general, etc. Let your body rest and then try changing something up: go slower, run a different route, get different shoes, shorten your stride, correct your form, etc. It's going to be different for different people, so you really just don't know until you try, or unless you can go see a specialist.

Good luck! Happy running! :drinker:

ejwme

biking is a good cardio workout, especially if you can find some hills to haul yourself up. BUT, just like with running, posture and technique can invite stress injuries as well... they just tend not to be the same ones as running Same deal as with running, if you take your bike to a local bike shop (real one, with a bike repair shop in back, not the bike "section" of a sporting goods store) a knowledgeable staff person will be able to help you with seat heights and angles and handlebar options for the bike you have, or fit you up to a frame size and style that suits your body and cycling goals. Unlike running, though, if you have friends with bikes they'll likely be super enthusiastic about having you try them out to see what you like (different styles are like night and day - if you hate one you may love another) before going shopping.

Or the stationary bike at the gym. But you won't see as many exciting new sights on that kind of bike.

trdepalo

Thanks everyone! I think I will get a new pair of shoes, I'll head to the store this week. And it's seeming like C25K is my only option. Oh well, worth a try!

runforfun2day

When I started running I got shin splints pretty bad and I would have to stop running until I was healed up. I think allot of the problem you will have as a new runner is you don’t have a good rhythm.