Jogging issue: pain running barefoot and with sneakers

I have heard a ton of people suggest that if you really want to run or if you have problems to go to a store to get properly fitted for shoes. I had a friend who did this just last weekend and she said they spent about 45 min measuring her which included her walking around and things of that nature and found shoes to fit her measurements.

Maybe try that!?!?!

Yes, and choose a store that you know has employees who are knowledgeable about feet and running. I'm pretty sure that going barefoot for something as high-impact as running is not a good idea, but I don't know what medical people say about it.

Go to a running shoe store like Fleet Feet... They will ask you a ton of questions, watch you run to find out your foot strike and gate and will fit you properly in the right shoe for you... You can also find out if you prefer minimalist shoes or a runners shoe with more support... That would be where I would start.... Best of Luck

If you are running a treadmill, try putting it on a 2-3 incline to mimic the natural curvature of the earth. Running completely flat isn't natural. This helps with shin splints, but sometimes, you have to do less time again to build up with the extra incline. You might want to repeat the previous week of C25K to build up strength in your feet and legs more before hitting the 20 minute runs.

Oh, and a good stretch for shin splints (but depending on how bad you have them this could hurt), is to kneel and sit back on your feet after you get done with your runs. It stretches the muscles along the shins.

http://walking.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=walking&cdn=health&tm=11&f=10&su=p674.9.342.ip_&tt=2&bt=0&bts=0&zu=http://www.walkinghealthy.com/Stretching/ShinStretches01.asp

Are the shin splints on the front or on the insides? The front ones, you can build up the muscle and stretch them out. The inside ones mean that you more than likely need motion control shoes.

With regard to running barefoot, you MUST stretch, and you must build up to it. If you're slapping on the Vibrams and expecting to do your normal workout, you'll get hurt. Be careful.

I have recently bought an app called Navy SEAL Fitness for my iPad and must say an excellent app and guide.


Unfortunately I am not able to paste the pictures so sorry about the missing figures and table but it's still worth reading.


I hope it would help you out.

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Running Shoes
 
A good pair of running shoes will provide shock absorption, cushioning, motion control and durability, and ultimately help prevent injuries. Under no circumstance should you buy shoes if they do not fit correctly. Running magazines usually have a yearly review of various running shoes, newest models of shoes and the type of runner the shoes are most suited to. You can also obtain current information from “Running Sites/Pages” on the worldwide web. It is wise to try on several different shoes at a sporting goods store to determine which one might be best for you. This is also important if you are planning to buy shoes from a catalog.

 
Pronation
 
It is important to understand this term because the type of running shoe you buy depends on whether you are a normal, over-, or under-pronator. While running, the outside of the heel strikes the ground first. Next, the foot rotates inward and downwards: this process is called pronation. Everyone pronates to some degree and pronation helps the foot absorb the shock of impact. However, some runners over-pronate: their feet roll too far inward. Put your running shoes together and look at their heels/backs; if they lean inward, you are probably over-pronating. Another way to check pronation is to have a friend run behind you and have them watch the back of your heel as it makes contact with the ground: the greater the inward roll of your heel, the more you pronate.

Excessive pronation can lead to injuries of the lower leg and knee.
Other runners under-pronate or their feet do not have enough inward roll after striking the surface. Such individuals are considered to have “rigid” feet or feet that absorb shock poorly. Shoes are available to correct for either under or over-pronation.

 
Shoe Terminology
 
When buying running shoes, it is helpful to be familiar with some common terms. Figure 4-1 presents the various parts of a running shoe.


Figure 4-1. Parts of a Running Shoe
 
Some General Terms
 
Outsole is the material on the bottom of the shoe that comes in direct contract with the running surface.
Midsole is the layer of cushioning that is placed between the upper and outsoles.
Lateral is the outer-edge of the shoe.
Medial is the inner or arch side of the shoe.
Upper is the part of the sole that is above the midsole.
Achilles notch is the U or V-shaped cut at the top of the heel collar which prevents irritation of the achilles tendon.
Heel counter is a firm cup usually made of plastic that is encased in the upper and surrounds the heel to control excessive rear foot motion.
External heel counter is a rigid plastic collar that wraps around the heel of the shoe to provide support and control excess pronation.
Motion control designs or devices control the inward rolling or pronation of the foot. Some amount of pronation is normal: corrective measures are necessary only if there is excessive rolling or under-pronation.
 
Terms Related to Cushioning
 
Cushioning is provided by midsoles and is needed for shock absorption.
Cantilever is a concave outsole design in which the outer edges flare out during foot strike to provide better shock absorption.
EVA is a foam-like material which is used in midsoles to provide cushioning.
Polyurethane (PU) is a synthetic rubber that is used with EVA in midsoles. It is more durable than EVA but provides less cushioning. PU is used in the rear foot for firmness and EVA in the forefoot for flexibility and lightness in many shoe models.
Metatarsal pad is a soft wedge of EVA that is placed under the ball of the foot to increase cushioning and shock absorption for runners who are forefoot strikers.
 
Terms Related to Shape
 
Last is a foot shaped piece of wood, plastic or metal which is used as a frame for building a shoe. Lasts can be straight or curved as shown in Figure 4-2.
Straight-lasted shoes are relatively straight shaped on the inner or medial side and provide support and stability and are recommended for runners who over-pronate.
Curve-lasted shoes are shaped to curve inwards (see figure). This shape allows greater foot motion and such shoes can be worn by runners with normal pronation and arches.

Figure 4-2. Types of Lasts Used for Running Shoes
 
Terms Related to Shoe Construction
 
Board lasting increases stability and is good for orthotics. A board-lasted shoe is made by gluing the upper to fiber board before it is attached to the midsole.
Slip lasting is the most flexible shoe construction wherein the shoe upper is stitched together like a moccasin before it is glued to the midsole.
Combination lasting as the term suggests is partly board and partly slip lasting. Such shoes are board lasted in the rear foot for stability and slip lasted in the fore-foot for greater flexibility. If you removed the sockliner you would see stitching in front and a fiber-board in the rear foot.

Figure 4-3. Shoe Construction: Lasting
 
Pointers for Buying Running Shoes
 
Maximum emphasis on shock-absorbing characteristics.
Know your foot type.
Look for shoes that come in widths.
Do you have normal arches, high arches or are you flat footed? You can assess your foot type by what is known as the “wet test”: simply wet your feet and briefly stand on a piece of paper or on a dark, bare floor; look at the imprint left by your feet. Compare them to the impressions shown in Figure 4-4 to determine your foot type.


Figure 4-4. Types of Arches
If you have high arches you will need a shoe with more cushioning for shock absorption whereas if you are flat footed you will need a shoe with more support and heel control (see Table 4-1).

Know whether you over- or under-pronate.
If you over-pronate you need shoes that provide stability, whereas, if you underpronate you need shoes that provide shock absorption and cushioning.

Know if you are prone to running injuries.
See a sports medicine doctor if you are predisposed to training/overuse injuries to determine if your injuries are related to biomechanics. Biomechanical conditions, such as being an over- or under-pronator, or having one leg shorter than the other, often result in running injuries. In some cases, you may benefit from using orthotics (see section on orthotics) in your running shoes. Also, take your running shoes with you when you go to see your doctor.

Try on shoes towards the end of the day.
Feet are smallest first thing in the morning and swell slightly as the day progresses. Also, wear running or sports socks while trying on shoes since they are generally thicker than regular socks. Walk around the store in the shoes to check the fit, cushioning and stability of the shoe. If you use orthotics, lifts or other inserts, bring them with you when you try on shoes.

Do not buy shoes based on their brand name.
Buy shoes that suit your biomechanical needs and work for your foot type, not shoes that a friend highly recommended or shoes you have seen a “good” runner wear. Consider going to a specialty shoe store where a knowledgeable salesperson can evaluate your running style and biomechanical needs, and recommend a shoe.

Replace worn out shoes in a timely manner.
Wearing worn out shoes can eventually lead to injuries and cause knee or hip pain.

It is a good idea to replace running shoes every 400 to 500 miles, or sooner if your shoes wear down quickly. One way to keep track of your running mileage is to establish a running log. A running log will not only help in keeping track of your running distance, but it will also help in tracking factors such as sudden increases in mileage or the onset of injury.


Shoe Features Flat Feet Normal Feet High - Arched Feet
Last - Shape Straight Semi - curved Curved
Last - Construction Combination Combination Slip
Midsole Firm Soft or firm Soft
Motion Control Yes No No
Orthotic Sole May be needed to correct for overpronation No No
External Heel Counter Yes No Yes
Shoe Type Motion control or stability shoes with firm midsoles Stability shoes with moderate control features such as two-density mid-sole Cushioned shoes to provide lots of flexibility and promote foot motion
Avoid Highly cushioned and curve-lasted shoes Motion control or stability shoes

Table 4-1. The Right Shoe for Your Foot Type
 
Orthotics
 
Individuals with biomechanical conditions that result in pain and injury may benefit from using orthotics in their running shoes. Orthotics are shoe inserts that are customized to an individual’s biomechanics and foot type to provide good foot support and motion control. First, a plaster mold of the foot is made and then inserts are developed to correct the biomechanical problem(s). These inserts are usually made of cork soles covered by flexible leather or hard plastic. Orthotics should be gradually broken in; first wear them while walking and then progress to running. If not properly fitted, orthotics may worsen the problem. A podiatrist or sports medicine specialist is required to have them custom-made.

Sometimes low cost, over-the-counter, commercial orthotic inserts can work as well as customized inserts. For example, if the amount of pronation is not too much, overthe- counter inserts may correct the problem. Commercial inserts are sold by shoe size. If you find that the pain lessens, but does not go away or that the pain returns when you increase your mileage, you may need custom-made orthotics.

 
Cleats for Cold Weather Running
 
By putting on rubber cleats over a pair of running shoes you will be able to run outdoors under icy conditions. Personnel in the Arctic Warrior Brigade in Alaska use cleats when training in frigid weather.

   
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It may be worthwhile investigated "minimalist running". Or Spartan Running, as I like to call it. I don't recall hearing about King Leonidas complaining of shin splints, bad knees and sore heels while fighting off the Persian hordes mid-charge in sandals.

Basically, you land on the ball of the foot rather than smashing your heel into the ground. I've run in cheap (£7) trainers and barefoot to test the idea out (you can spend £100 on Vibrams if you feel the need to get rid of £100). The main "issue" is your calves will ache far sooner because they're not used to it. Impact on the knees and ankles is lower.

Warning: don't walk or jog in this fashion or you will look like you're mincing; men will have their sexuality questioned.