Running help

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  • paulsamklyne383
    paulsamklyne383 Posts: 21 Member
    I am doing the C25K
  • paulsamklyne383
    paulsamklyne383 Posts: 21 Member
    Sorry phone sent too fast, I am doing the C25K app, I'm running with a friend talking all the way, fastest I think max speed has been 9, running on beach so not too hard, warming up before hand, as far as I'm aware my shoes fit well they're comfortable and I don't get blisters or anything but they don't have air soles? X
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    paulsamklyne383 wrote: »
    ......but they don't have air soles? X

    You may have picked up from my previous that I don't tend to default to shoes as the answer, but equally I'm not as hard over as saying that they're not important. One observational study isn't enough to convince me that the logic and weight of supporting data doesn't make them quitea compelling issue.

    Four main types of shoe exist; Motion Control/ Stability, Neutral and Cushioned along with minimalist. There is also a debate about heel to toe elevation, but for the majority there is little point in getting too involved.

    Pronation is how the foot lands and rolls forward, it's natural that the roll will bring the toes from the outside inwards and then launching on the toe. The scale of that rotation is the key point. That rotation absorbs some of the shock loading from the landing.

    Overpronators will have a large roll, and a moton control shoe helps to mitigate that. It places a significant torque load on the lower leg and is a frequent contributor to shin splints and can contribute to ankle and knee pain if uncorrected somehow.

    A roll within acceptable range is neutral and doesn't need any mitigation, hence a neutral shoe.

    Someone who underpronates, as in has a narrow range of motion, can benefit fro a cushioned shoe. With a narrow range of motion shock is not absorbed and propagates up the skeletal structure, which can lead to back or hip pain.

    As onbserved, a short pace helps mitigate that by minimising the distance over which the foot rotates. In principle one may not need to use appropaiate shoes, if one has good running form. Catch 22...

    As I noted upthread. As my running form has improved my need for a motion control shoes has reduced significantly, but without using those I'm unlikely to have got to where I am now.

    Where I'm going with that is, cushioned may not be what you'd benefit from. It may be a motion control shoe that would help.
  • paulsamklyne383
    paulsamklyne383 Posts: 21 Member
    I'm quite stressed by this all lol ... Who thought a downloaded app c25k could cause so much drama :s
  • ruqayyahsmum
    ruqayyahsmum Posts: 1,513 Member
    running on the beach is actually the hardest surface to run on particularly loose sand as theres so much movement
  • paulsamklyne383
    paulsamklyne383 Posts: 21 Member
    It's nor sand it's like grassy .... And so the running shop wouldn't analyse my gait while I've got shin splints :(
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    paulsamklyne383 wrote: »
    It's nor sand it's like grassy .... And so the running shop wouldn't analyse my gait while I've got shin splints :(

    Best get resting up then!
  • punkahontas71
    punkahontas71 Posts: 73 Member
    If on a treadmill run on an incline. i found that that solved my problem. i did that for a couple of weeks before hitting pavement. That issue has passed. Now I'm dealing with plantar and a bone spur, just started running my way through it. Stretching and proper shoes are key!
  • paulsamklyne383
    paulsamklyne383 Posts: 21 Member
    TavistockToad wrote: »
    paulsamklyne383 wrote: »
    It's nor sand it's like grassy .... And so the running shop wouldn't analyse my gait while I've got shin splints :(

    Best get resting up then!

    Yep I'll go back in a fortnight and in the meanwhile I'm on a static bike, cross trainer and dog walking .....
    He said I'd probably over compensate my gait for injury, which was honest, ill def go back there x
  • mwyvr
    mwyvr Posts: 1,883 Member
    MeanderingMammal wrote: »
    a short pace helps mitigate that by minimising the distance over which the foot rotates. In principle one may not need to use appropriate shoes, if one has good running form. Catch 22...

    As I noted upthread. As my running form has improved my need for a motion control shoes has reduced significantly, but without using those I'm unlikely to have got to where I am now.

    Where I'm going with that is, cushioned may not be what you'd benefit from. It may be a motion control shoe that would help.

    Great post MM.

    We've travelled a similar path. When I was last running significant distance (between 35 and 15 years ago) me and my compatriots thought a lot less about form and more about pace and the beer at the end. Motion control shoes probably helped keep me going. When I restarted running last fall I'd done some research and decided to focus on form from the outset and indeed bringing my stride in and picking up cadence instead has served to reduce my over-pronation to the point where I can run in neutral minimalist shoes now without issue. Basically I can run in anything now, it seems.

    @paulsamklyne383 Don't feel overwhelmed. You've got an injury that results from overusing an area of your body before it is ready to take that stress and this process of injury can be made worse by form or shoe choice or a combo of the both.

    It isn't permanent. You will heal and get through this and if you spend the time figuring out what you need to do to avoid shin splints in the future, you'll probably never suffer from them again.

    While healing you might want to read up on good running form and think about how you run - if you are very self aware you might even figure it out on your own.
  • paulsamklyne383
    paulsamklyne383 Posts: 21 Member
    @mwyvr thank you I'll do that too x
  • Slainte831
    Slainte831 Posts: 125 Member
    jrline wrote: »
    shoes are important. I stand with my toes on the edge of a step before and after I go running doing three sets of ten raising and lowering myself and quit having shin splints. Good Luck

    +1
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