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Couch to 5K
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Running trainers!

I’m new to this running lark and am just coming to end of week 4 and really enjoying it! I had an ache in the arch of my foot tonight, I just wear normal trainers and wondered would running trainers be a good idea? X

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I think so and as you will be advised to get a gait analysis- if you don’t know this already 🏃‍♀️

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What is this? Sorry to sound thick!!

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No, don’t worry it’s not. If you’re new to running you have your feet photographed and they see if you have flat feet, high instep etc and then they look at how you stand and if you over or under pronate which is whether your feet roll in or out and then finally they look at the way you run - which part of the foot strikes the ground first etc. I don’t think you have to get this done but I’m older with back trouble so felt it would be worthwhile. This is not expert advice - but I had it done today. I’m a neutral runner with a high instep and just need good cushioning. Long answer sorry 😖

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Ok brilliant, thank you so much x

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That reply is not strictly correct. Please read the guide to the plan healthunlocked.com/couchto5... and all will be revealed.

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Finally got round to reading this, ten days after graduation. It's great, thank you.

Lizz x

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Definitely go and get gait analysis and the right type of shoes for you. 😀

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Not just a good idea but essential if you want to remain injury free. Get it done properly, at a specialist running shop where they film you running on a treadmill. Really worth it. You will be amazed at the difference - properly fitting running shoes feel as if they arent there, they seem to just disappear, and running becomes more effortless.

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Running in footwear that's unsuitable for the activity will undoubtedly contribute, but current condition of the soft/connective tissue (muscles, ligaments, tendons) may also be a contributing factor to the discomfort experienced.

When considering that running leads to far greater generation of force, compared to walking), as the muscles of the feet and ankles constantly work to repeatedly transfer the increased weight/force, thus, propelling you forward, if the connective tissue isn't sufficiently strong enough, it'll fatigue and begin to ache.

In addition to undertaking gait analysis, also perform exercises to strengthen your plantar fascia and increase flexibility of your toes (think ballet dancer exercises).

As much as you run to improve cardiovascular fitness, you also get fit to run, by conditioning the body so that it becomes more adept at handling the rigours of running.

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I had an ache in my arch on Wk 8 which I ignored and ended up with a month off running as I couldn’t walk! I found rolling my foot on a frozen bottle of water did wonders. Ocassionaly still get a twinge but a few rolls and it soon recovers.

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Had it too, but not from running, your idea is good though. i pull my toes towards the floor 20 times every day, 1 second per pull. it stretches the top of the foot and gives relief.

Thanks for your tip.

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Hi and welcome.

If you read the guide to the plan healthunlocked.com/couchto5... you will get a lot of tips and there is a link to running shoes as well.

Fashion or leisure trainers are not running shoes and will not provide the support or shock resistance that specialised shoes will.

Week 5 is where the running steps up a bit and I would always recommend getting proper shoes before that week.

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I went for gait analysis & new runners at the end of week 5 - when I tried on the perfect ones, the 8th pair, the guy told me to put on my old trainers to compare & the difference was phenomenal....totally worth it!

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