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Couch to 5K
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When to have Gait Analysis

I am a newbie and have just completed W1R2 in my ancient running shoes. There is no shock absorber in them and I am struggling with my back at the moment which I never have before. I am putting it down to the shoes and think I need to get some new ones. I don't want to spend a huge amount of money in case this running malarkey isn't for me but I don't want a false economy either. Is it far too early to have gait analysis? If I do will I pay through the nose for the shoes? Would really appreciate any advice, thanks x

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I have just had my gait analysis done in London. My first run is tomorrow. You could have analysis done and then shop online for last years model. I got Nike zoom trainers £85. But you can get Nike zoom for £55 from sports direct. Not sure if there is any major difference..

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Agree with the above comments. If you have wider feet, Asics and Nike might be too narrow. New Balance and Brooks tend to be more generous width wise. Also think about the surface you are running on when buying- there are different shoe styles for road running than for trail and fell running. You'll be able to find some comparison images online I'm sure, so you know what you're looking for in the shops. I found out after a while that I'd been using trail shoes for roads, which I think was the cause of some ankle aches I had.

Happy running!


Hi, gait analysis is usually free so you should at least get advice. I started C25K in old trainers but quickly started to get some niggles in the early weeks, particularly in my shins. I went to a local running shop who were very helpful. They watched me walk across the floor without shoes (it wasn't very technical!), and quickly spotted a pronation. They recommended a range of shoes that had sufficient support to correct that, but it was then trial and error, what shoes felt most comfortable etc. I ended up buying my shoes there as the staff had been so good, but they were probably the most expensive shoes (not just trainers!) I had ever bought (£95, Nike Structure). However I didn't feel any pressure to buy from the staff and the shop actually had a returns policy in case I changed my mind. I think that, psychologically, spending the money forced me to commit to running. Also, the shoes made a significant difference to the niggles I'd had. I have since bought a second pair at a Nike outlet for a fraction of the cost, as there tend to be bargains as styles are discontinued etc.

Good luck with your running!


Definately get checked...I couldn't walk after about week 8 until I got gait analysis and I did splash out on proper shoes, however i have not had pain that horrific since ( although I have had injuries but that was more certain weaknesses I needed to address!)


Also...my son has Paula Radcliffes book and it has some guidance on defining the way you run to assess your gait. I will try and post a pic of the page later :)


I would definitely go for Gait analysis. I tried to do c25k last year in an old pair of trainers. I ended up not getting past week 2 as the left side of my back and my left foot were in pain. I got referred for a physio assessment who told me that I had flat feet and to get proper trainers. So after 6 months of resting my back (& chiropractor appts) I started c25k again and got gait analysis. It was a revelation. I went to Sweatshop at Chill Factore, Manchester. You stand on a mirrored piece of glass and they look at a print of your feet to see how your weight is distributed & how you stand. It showed I had collapsed arches. Then get on the treadmill in a pair of any trainers and film your feet as your jog. I looked at this on the monitor and my over pronation on my left foot was so marked. It was unbelievable. I then put on a pair of trainers for over pronation and was filmed jogging.

It was so good seeing how much the over pronation trainers helped my flat feet when jogging. My left foot wasn't over pronating nearly as much!!

I've been running on these new trainers for 2 weeks and they are great. Touching wood my back isn't suffering and the pain in my left foot is a lot better too.

The new trainers were expensive (£107) but were definitely worth it.

Just to say, after I had my gait analysed and established I needed trainers for over pronation, the sales assistant didn't put me under any pressure whatsoever to buy any trainers from them. In fact, he said if I didn't see what I wanted in the shop, they had a website and I could go home and buy online. Great customer service from the guy at Sweatshop!!!

Defo get gait analysis. You won't regret it :)


Thank you everyone - this is all really helpful advice!


thing is if you have the wrong shoes for the job you'll get injured and could be unable to complete the program or take forever to get it finished. I wasn't sure whether I was that bothered at the start to lay out money for new shoes so I used trail running shoes which were fine in the plantations but when I ventured onto Tarmac I ended up with a hurty ankle. Looking back, hindsight is 20/20 vision you know, I should have invested in the road shoes. Get a budget in mind and stick to it. Cheaper than paying a physio or podiatrist later on id say!!


Thanks all for great advice. I would have to travel for the gait analysis as there is no where near me that does it. I will definitely do it in the future. For now I have had a go at the wet foot test and bought some basic running shoes from that. I did my first run in them yesterday and they felt great (I felt great!) no major aches or pains. They are a million times better than my original shoes. So I have started W1 again - hope to get further this time!


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