I want to run but it hurts...
Sophielouisecat
Posts: 9 Member
Hi everyone!
I was just wondering if anyone could give me some advice. A few weeks ago when I was on a fitness binge (unfortunately it's fizzled away now...) I was running, and I felt really good! But I had to stop because it was hurting my feet and my knees too much! I was making sure that I stretched before and after but still, the pain in my knees and feet was unbearable. I'm very flat footed- i wonder if this could be why? I know buying some expensive shoes would probably help, but unfortunately I'm a poor nursing student and can't really afford anything too expensive. I really want to start again so any advice would be much appreciated.
I was just wondering if anyone could give me some advice. A few weeks ago when I was on a fitness binge (unfortunately it's fizzled away now...) I was running, and I felt really good! But I had to stop because it was hurting my feet and my knees too much! I was making sure that I stretched before and after but still, the pain in my knees and feet was unbearable. I'm very flat footed- i wonder if this could be why? I know buying some expensive shoes would probably help, but unfortunately I'm a poor nursing student and can't really afford anything too expensive. I really want to start again so any advice would be much appreciated.
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Replies
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First, yes, you need proper shoes. Not necessarily expensive ones. But shoes that properly fit.
Second, you need to start slowly. Start with walking and slowly add running intervals. Increase running to walking ratio a bit every week, so if e.g. you start with 3 min walk 1 min run intervals, next week try 2.5 min walk 1.5 min run and so on. And start slowly, do not aim for fast running at first, but remember the basic goal thes first weeks is to get your body to adjust to running.0 -
Sophielouisecat wrote: »I know buying some expensive shoes would probably help, but unfortunately I'm a poor nursing student and can't really afford anything too expensive.
The right shoes needn't be expensive, but they will pay dividends. Certainly lower cost than physio consultations.
There are other potential causes; doing too much too soon, running form, trying to go too fast before you're ready.
As a new runner I'd suggest some form of structured plan that'll help you avoid overuse. The NHS podcasts for the Couch to 5K plan do give some coaching guidance; http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx0 -
Yes, proper shoes are a must. Get a fitting and find something that fits within your budget. Also running may not be the best for you, at this time. I so badly wanted to run too, but an old back injury and bad knees made it too painful for me. I found weight lifting and hiit much easier on my body and I still reached the same goals weight wise.0
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I would go to a good running store, have them assess your running form. They can recommend the proper footware and maybe assist you on improving the way you run (beyond flat feet, you may have muscle imbalances that need to be addressed).
Start slow (enthusiasm is great, but you have to reign in that ego and be safe).0 -
I would stick to speed walking and save up to have some well fitted running shoes made.
I'm the opposite and have very high arches in my feet. My podiatrist make me some special insoles moulded to my feet that gave proper support and I noticed it was so much better. Luckily she only charged me £40 for these.0 -
I agree, shoes will make a world of difference. I have a wide foot and ended up with foot pain, did some reading and it was because my sneakers were too tight, they didn't feel that tight. I loosened them up and started buying Wide width. So much better now.
The good news is once you find the right sneaker for you, mine is Nike in wide width, if you don't care about color, you can catch the sales. I just bought new sneakers on sale and they weren't very expensive. They are black with HOT pink. So you don't need to spend a fortune.0 -
The best shoes in the world aren't going to prevent you for injuring yourself if you overdo it. Start with an 8-week Couch to 5K program and walk when it says to walk. If you can't complete every run segment in a workout without an "unplanned" walk break, then repeat that entire week. You don't have to, but that's what I did and I found that I could always complete all the runs the second time around. Also, slow down! Just relax and enjoy the process of progressing mindfully toward your goal. It may take a few more weeks than the official plan, but you'll get their with less pain and potential injury. Your mind and muscles are stronger than your ligaments and connective tissue. You have to give them time to adjust and get stronger.0
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blueboxgeek wrote: »My podiatrist make me some special insoles moulded to my feet that gave proper support and I noticed it was so much better. Luckily she only charged me £40 for these.
When you could have gone out and bought cushioned running shoes with arch support for not much more than that...
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Expect to pay about $70-100 on a good pair of running shoes. There are plenty of cheaper shoes, but they don't last as long and don't offer the same support for your feet. Think of it as an investment! The beautiful thing is that this can be the only thing you buy for this particular exercise routine. No monthly fees, no other expensive equipment...this is it. Relatively cheap, really. The only other thing you might need to think about are inserts for additional arch or heel support, but that depends on your feet and running style. A fitting at a quality running store will tell you if you might need those. Those can cost about $40.
So go easy on your legs and feet by walking or something until you save up enough for good shoes. Then, when you do have them, build up yours legs to running slowly with interval training. It is really worth it!0 -
MeanderingMammal wrote: »blueboxgeek wrote: »My podiatrist make me some special insoles moulded to my feet that gave proper support and I noticed it was so much better. Luckily she only charged me £40 for these.
When you could have gone out and bought cushioned running shoes with arch support for not much more than that...
I think you’re missing out on the value of having a professional assessment and fit for what you’re getting. While not perfect, I’d rather have professional help than just wing it with cushion. When I first started running distance, I thought I needed cushion (I’m heavier than most marathoners). After working with a running coach, I learned I actually needed stabilization and fit, which lead me to a specific shoe that was perfect for me. Professionals/coaches can save you from injury and pain if you approach them the right way.
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The shoes dont really have to be ultra high end expensive, you can find something on sale or clearance possibly. But yes, its important to have the right pair of shoes.
When I began , I was wearing just my regular sneakers to the gym. I would ache and cry ,the pain was terrible. Finally when I found a pair that worked for me ( comfort and price ) then I wasn't in pain anymore. Don't get me wrong , I was still sore at times but nothing like the pain I had before0 -
WillowThorn wrote: »Expect to pay about $70-100 on a good pair of running shoes.
Or in the UK; £40 upwards. I generally pay about £60 for mine by keeping a very close eye on the market.
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In addition to proper shoes and stretching...
Try switching to the elliptical for a while. It will be much easier on your joints, so you can still get your cardio in while your joints play catch up and get used to the exercise.
Also, think about supplements. I take glucosamine for joints and fish oil for ligaments.0 -
You can find some outstanding deals on running shoes online. Joes's New Balance Outlet has some good deals sometimes and you can check slickdeals.net as well for all sorts of inexpensive brands once you determine your fit.
That being said I was in a similar situation. I started the Couch to 5k and wound up hurting my knee. Basically the muscles were contracting on one side of my leg and causing a lot of pressure and pain in and around the knee joint. I look forward to re-starting the program again in a few weeks though.
Does anyone have a set of stretches they recommend to help? Both pre and post run/jog.0 -
AllanMisner wrote: »MeanderingMammal wrote: »blueboxgeek wrote: »My podiatrist make me some special insoles moulded to my feet that gave proper support and I noticed it was so much better. Luckily she only charged me £40 for these.
When you could have gone out and bought cushioned running shoes with arch support for not much more than that...
I think you’re missing out on the value of having a professional assessment and fit for what you’re getting.
Not particularly. Physios seem to default to adding something to a shoe, rather than identifying a shoe in the market that's suitable. So worst of both worlds since the insert affects the shoe dynamics and the shoe selected to put the insert in may not be the right one.
High arch, with the need for arch support indicates supination, so a cushioned shoe is more likely to be the answer. Regardless of whether my assessment of cushioned shoe or motion control shoe is right, it still needn't be much more expensive than £40 to go and just get the right shoe.
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I should also add - being flat footed, you should talk to a podiatrist about inserts. I was having arch issues and got good custom inserts (better than the $40 ones that were offered at running stores) that my health insurance helped pay for....those made a HUGE difference in my comfort while running. If you can work it so that you can get something like that, you can even manage on cheaper shoes. Best of luck!0
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IMHO, nothing takes the place of a proper fitting. A good shoe store should be willing to spend the better part of an hour with you to find out not only what fits on your feet, but also what feels right when you run. The store I go to encourages you to go for a short run around the parking lot in each shoe, since that's how you're going to be using them. You can't get this experience online or at some big warehouse.
Yes, you'll pay more this way but the way I see it, running is a pretty cheap activity overall. You don't need any fancy machines, equipment or even a gym membership. You need exercise clothes and running shoes and that's it. The clothes you have to buy anyway no matter what kind of exercise you do and they'll last. Invest in good shoes and expect to replace them periodically. Your legs, knees, feet and muscles will thank you.0 -
I agree with everyone that says to get the right shoes. Even if they are expensive it is so worth it. Plus a good pair will last you 300 miles. Running on the treadmill at a running store is great not only for shoes, but to have your gait assessed. If you pronate they can recommend a shoe that can help correct that. If you are striking the ground on your heel or toes that's a mechanics issue and being aware of it can help you correct it. I kept wanting to buy the minimalist shoes that are out (mostly for aesthetic reasons) but the running store set me straight. I have high arches and need more support. Who knew?0
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walk work your way up to running. Good shoes are key. Good luck on your Journey
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proper shoes. you also probably started way too fast and going way too long, and way too often.0
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Congrats on begging to run. I love to run, but running does not like my body at all. I suffer from chronic shin splints, have had tendonitis a couple of times and a stress fracture so I'm warning you on not doing too much too soon.
That being said running can be so rewarding. I agree with everyone on the shoes. Go to a running store and get fitted. You don't have to buy the shoes there but they can direct you to the best kind of shoes you need. Then shop deals online like Amazon, Ebay or 6pm.com, etc. to get them cheaper. The Mizunos' in my profile pic are a $120 shoe that I got on Amazon for $59 a short time ago.
Also, as much as I hate to suggest it, try running on a treadmill. It's boring as all get out, especially when it's getting nice outside, but treadmills are more shock absorbing so they are easier on your body. I hate running on the dreadmill but my body appreciates it. Start a Couch to 5K plan and have fun with it.
Good luck on your running.0 -
MeanderingMammal wrote: »AllanMisner wrote: »MeanderingMammal wrote: »blueboxgeek wrote: »My podiatrist make me some special insoles moulded to my feet that gave proper support and I noticed it was so much better. Luckily she only charged me £40 for these.
When you could have gone out and bought cushioned running shoes with arch support for not much more than that...
I think you’re missing out on the value of having a professional assessment and fit for what you’re getting.
Not particularly. Physios seem to default to adding something to a shoe, rather than identifying a shoe in the market that's suitable. So worst of both worlds since the insert affects the shoe dynamics and the shoe selected to put the insert in may not be the right one.
High arch, with the need for arch support indicates supination, so a cushioned shoe is more likely to be the answer. Regardless of whether my assessment of cushioned shoe or motion control shoe is right, it still needn't be much more expensive than £40 to go and just get the right shoe.
I have high arch, so again, getting assessed is not a waste. I agree that there is likely a shoe that works best without the need of an insert. I don’t have experience with inserts, but do know a good shoe (type and fit) is important for injury reduction (along with a program to work on muscle imbalances).
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Sophielouisecat wrote: »Hi everyone!
I was just wondering if anyone could give me some advice. A few weeks ago when I was on a fitness binge (unfortunately it's fizzled away now...) I was running, and I felt really good! But I had to stop because it was hurting my feet and my knees too much! I was making sure that I stretched before and after but still, the pain in my knees and feet was unbearable. I'm very flat footed- i wonder if this could be why? I know buying some expensive shoes would probably help, but unfortunately I'm a poor nursing student and can't really afford anything too expensive. I really want to start again so any advice would be much appreciated.
Technique is a big deal too. If you are having foot and knee pain I'm guessing you are a heel striker (you land on your heel when you run) which is not at all a good thing. Ideally you'd be landing on your midfoot or the ball of your foot, and this is something you can fix with some effort on your part.
I'll add that there is literally NO scientific research that shows that modern running shoes, even properly fitted, do anything to help improve your running or reduce injury. Just the opposite, in fact. Running injuries have escalated pretty much in lock step with the growth of the industry.
The US Army did a big study on this. http://www.army.mil/article/42842/
Two good books on the topic of minimalist running/good running form are The Cool Impossible by Eric Orton and Kelly Starrett's Ready to Run. Both have a lot of drills and mobility exercises to help ensure you can run the right way and help reduce some of the issues you are having.
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Lots of great comments and support.MeanderingMammal wrote: »The right shoes needn't be expensive, but they will pay dividends. Certainly lower cost than physio consultations.
There are other potential causes; doing too much too soon, running form, trying to go too fast before you're ready.
As a new runner I'd suggest some form of structured plan that'll help you avoid overuse. The NHS podcasts for the Couch to 5K plan do give some coaching guidance; http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
Good Shoes and a structured plan so you don't over stress your body.
Here are a few links to related discussions that may provide additional guidance/support.
The Couch to 5K group here in MFP. http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k
http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running/p1
http://community.myfitnesspal.com/en/discussion/976388/what-to-do-before-you-start/p1
http://blog.myfitnesspal.com/begin-your-running-journey-in-5-easy-steps/
http://www.runnersworld.com/training/getting-started
http://community.myfitnesspal.com/en/discussion/10104733/girls-essentials-for-running/p1
Happy Feet = Happy Body = Happy Soul.0 -
I'd also add let the shoe store know your situation and that your on a budget. Many times they will work with you to try to find something that fits, but it is one sale. I think a lot of models are going to be updated soon, so you can save a lot of money when they are clearing out last year's stock. A lot of times the differences are minimal...0
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Just mirroring the comments above. You can get good shoes for cheap - look for clearance deals, seasonal sales, bogo sales, etc. Start slow - I personally did not realize how much I had to slow down to run a mile until I actually used C25K and tried running a mile. Getting fitted for shoes and getting a gait analysis is helpful, but can also get you into more expensive shoes. You can not do that and leave it trial and error, but it will mean buying shoes more often and maybe dealing with different aches and pains until you get everything dialed in and figure out what kind of shoes are best for you. I'd also recommend focusing on good form from the beginning. Watch lots of YouTube videos and read lots of articles on things like Chi Running and Forefoot Running. It will take a lot of pressure off of your knees. Your feet just have to get tougher, but it will come with a little time.0
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Sounds like you just over did it honestly. I would step back and try Cough to 5K and or a walk to run program and SLOW DOWN.
Most people do exactly what you do- "binge" when they get all motivated- over do it and can't cope. Slow down- take rest days. No reason to get it all done the first week- you've got the whole rest of your life do to this stuff.0 -
This article sums it up very well, although you don't have to buy multiple pairs like they say:
webmd.com/fitness-exercise/how-to-buy-running-shoes-tips-to-treat-your-feet-right
The most important points are:
1- Determine your arch height (flat, medium or high), which you can determine by leaving a wet footprint on a dry surface
2- Know whether you pronate (roll to the inside of the foot), supinate (roll to the outside of the foot) or remain pretty neutral when you run
3- Bring your old shoes (you don't have to have run in them) to determine where they are worn out; this will determine answer where you step down first (front, back, inside, outside...) and it answers point #2.
A good running store will do those tests for you and recommend the right shoes.
You can also find a good online version of the tests here: runnersworld.com/shoe-finder/shoe-advisor You might find their recommendations are pricy, but it gives a decent assessment.
Buying the right shoe is really worth it, il will save you from injuries and you'll enjoy your runs a lot more. You can also find older models on ebay for a good price (buy them new, of course...)0 -
I suffered with extremely painful knees when I was running at the end of last year. Literally my jeans touching my knee would hurt like hell, I didn't know what to do with myself. I saved some money and went and got fitted for some running trainers, I have never looked back. The guy in the shop spent over 45 minutes with me, I had a gait analysis done and I was recorded running on a treadmill. It turns out I had a massive problem with one of my ankles so I need a trainer with major support. I haven't looked back, I have absolutely no pain now.
If you want to continue running then I would definitely recommend getting yourself fitted for running trainers, it'll be the best thing you do
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