Touch and go but 2nd 10k in the bag 👍🏻. Neutral or over-pronater?

[Gaily23]

Nearly didn’t go today as hip was playing up a bit but made it out and completed (just) my 2nd 10k, and 6 minutes quicker than the first.

I’ve noticed my trainers, which are only about 6wks old, are wearing quite heavily on the outer heels, everywhere else looks fine. Depending where I look that means I over-pronate or have a neutral gait. Having stuck at this running malarkey for a while now I might treat myself to a more expensive pair next time so want to get it right! Any advice appreciated!

[RunaroundSue Graduate10]

Go to a specialist running shop for a gait analysis and advice.

They may be able to sort you with insoles if necessary. They made a big difference to me

footbalance.com/

[Gaily23 Graduate10 in reply to RunaroundSue]

Thanks!

[nowster Graduate10]

A quick test is the wet foot one. Can you see an arch in your wet footprints when getting out of shower or bath?

[Gaily23 Graduate10 in reply to nowster]

Yes, think so but I’ll double check tomorrow- if I can what does it mean?

[Gaily23 Graduate10 in reply to nowster]

Just looked it up and think I have normal arches so I guess neutral gait and standard shoes?

[nowster Graduate10 in reply to Gaily23]

It's not a certainty. How your foot behaves dynamically might be different. Best to have someone take a slow motion video of you running under controlled conditions.

[Gaily23 Graduate10 in reply to nowster]

Thanks, I might give that a try then 👍🏻

[Reggit Graduate10]

I bit the bullet a while ago and visited a running shop.

He didn’t even do a gait analysis, took one look at my feet and told me I over-pronate and why (very flexible joints in my foot). He then sold me a pair of running shoes. In my case ASICS.

They are so much better for me than my nearly new Nike’s!

[Gaily23 Graduate10 in reply to Reggit]

Thanks, I went for some cheap Nike’s online in the sale, tbf , they’ve been really comfy but are wearing quickly but just in that spot, otherwise they look like new. I’d guess I’ve only done just over 100 miles in them. I’ve got wide feet and last few runs had a bit of pain in right knee and hip but I think that’s coming from tendinitis in my hip which has been much improved since I started running. I’ll check out where does it near me.

[nowster Graduate10 in reply to Gaily23]

Whereabouts are they wearing most on the sole? Outside would suggest not pronation.

[Gaily23 Graduate10 in reply to nowster]

Outside back edge of the heel

[nowster Graduate10 in reply to Gaily23]

Outside edge means you're probably not an overpronator. However heel back edge points towards over striding and landing predominantly on the heel rather than the midfoot.

Over striding puts a jolt up the bones of the leg, putting more strain on the knees and the hip joints.

[Gaily23 Graduate10 in reply to nowster]

Thanks, really useful, I’ll do some research and maybe go for gait analysis. I’ve actually got a pretty short stride at about 75but I guess it’s the technique rather than the actual stride (still pretty new at this!), cadence is better at about 175-180.

[nowster Graduate10 in reply to Gaily23]

That's a pretty fast cadence.

Have a look at the "shuffle run" technique:

youtu.be/kQ5wQ5NPKw4(Not working as expected?)

[Gaily23 Graduate10 in reply to nowster]

Cheers,will do! 👍🏻

[Sandraj39 Graduate10]

Well done on your second 10k - that's a great time improvement too! 😀👍

Wear on the outer edge of shoes suggest supination rather than over pronation. This could be due to the lack of natural roll in your foot or it could just be that you're not in the best shoes for your feet/gait at the moment!

Most supinators run better in cushioned neutral shoes but your best bet is probably to get a gait analysis.

Treat yourself - because you're worth it! 😀😂

[Gaily23 Graduate10 in reply to Sandraj39]

Cheers! Will do 👌🏻