Can right running shoes really help? Close to giving up...!

[anniebananniesparkle]

Hi everyone, first time post to see if anyone can give me some advice before I give up... Started mid Jan, ran Week 7 Run 1 couple of days ago. Other than bit of treadmill at gym years ago have never ever run before and have really been enjoying C25k. Never had knee problems before but have been having niggling knee problems throughout which are getting worse as the runs get longer. About week 3 changed from heel strike when I read on here it wasn't advised and have been taking extra rest days to give knees (right especially) time to recover. I haven't been for gait analysis and have been running in some asics I bought online before I began. I know I am flat footed and walk inwards as had insoles in shoes previously but my asics seem to give good support on insole. I'm really reluctant to spend a lot of money on running shoes in case knee problem persists and I have to give up anyway as I'm not prepared to continue if causing me long-term problems.. So question is How much difference can right running shoes make???

[Ruthy180 Graduate]

I never ever had problems with my knees until I started running. After about 3 runs I was in constant pain. Had to go to the gp who prescribed rest and a 2 week course of constant ibuprofen. I did as he said and then went and had a gait analysis and bought good running shoes (about £80 not massively expensive) and then started up again really really slowly and the pain stayed away and has never returned. So I would say that yes, proper fitted running shoes are important and can make a difference to knee pain,

[DebJogsOn Graduate]

I started having knee niggles (mainly left knee) after graduation - once I started running 30mins+ continuously 3x a week (covering between 4 and 5k)

I really worried that I might have to give up as I didn't want to do permanent damage. I hadn't had a gait analysis up to that point and was a bit sceptical as to how useful it might be. However decided to give it a go as a sports physio was the only other option and that appointment was going to take a while.

The gait analysis showed that I was over pronating (interestingly especially on my left foot) and changed my shoes as recommended (admittedly I did spend £100)

Since then the knee pain has gone and a post run sore hip too!

I also now regularly do the knee strengthening exercises often recommended on here nhs.uk/Livewell/c25k/Pages/...

And I also try to avoid running always on hard surfaces (though the continuously wet weather doesn't make this easy).

I've not yet had to go to see the sport physio and am loving running.

Hope you can sort out your knee problem too.

[Madge50 Graduate]

Hi there, well done you in getting so far, you’re doing great. Firstly, I’d say, just run how it feels natural for you, as you go along your body, legs and feet will do what’s normal for it. I’ve never bothered about footstrike, I just run. Do you ever see kids worrying about how they run, no, they just run.......the only thing I keep in my mind, is keep upright, have a ‘tall’ posture and relax your shoulders.

Gait analysis and good supportive shoes are worth their weight in gold (and some cost as much 😂) especially as your body is ‘re-learning’ running. You could get a gait analysis done - which generally if you don’t buy shoes at the end of it, you do have to pay for- it’s the staff time and expertise...i’ve seen it around £25.....and then hunt for the recommended type of shoe on the internet.......anyway I’d recommend an independent store, not a chain, and they do have shoes across the price ranges.

Hope that helps, I personally would recommend gait analysis.

Good luck!

Mx

Ps I completed the programme running twice a week (and still do) as I got overuse injuries and my body doesn’t like high impact too often.

[AliK0871 Graduate]

I went to DW Sports and had gait analysis. It didn’t cost anything and they never tried to push a pair of shoes just told me the type I should be buying. Saved £30 buying online

[Jude1963 Graduate]

I too started with knee problems once I hit week 7 and was running longer. I finally had a gait analysis due to the advice from people on here. Got new trainers which feel great. Acute knee pain in right knee has now disappeared without trace. Yes, I still get sore knees after (never during) a run but not the acute pain I had before the GA which used to worry me. I guess that’s just normal at my age and lack of experience.

So if you have any niggles it’s best to at least get the feet sorted first. It usually works. It did for me. I’m now running 5 or 6km once or twice a week and having no injuries. 😊

[tony_a Graduate]

Gait analysis is definitely worth a go. Not had knee problems myself (touch wood) but my wife had then recently. She had a sports massage and was recommended to get gait analysis and some inserts for her shoes (new shoes not needed). Plastic wedges that go in your shoes - have worked a treat.

[GoogleMe Graduate]

Yes, shoes do make a difference, as does running surface and running style. Also very well worth doing some strength and flexibility work so your knees will be better protected.

The thing about running shoes is that even if you pack it in altogether, you do still have a useable pair of shoes, they're not football boots!

[IannodaTruffe Mentor]

The number of people on this forum who have eradicated their pain by having gait analysis and getting properly fitted running shoes is vast and overwhelming evidence, in my view, that it really can make a big difference.

My first pair of road shoes, fitted after a gait analysis cost me a hundred and twenty quid.......more than I have ever spent on any item of footwear or clothing in my life.......was it worth it....yes. My second pair of road shoes, the newer version of the first ones were bought online at half price, as they were last seasons model.

How expensive is inactivity?

[anniebananniesparkle]

Just want to thank everyone of you who took the time to reply. Will wait for knee to settle down again and then bite the bullet and go to my local running store in Kendal which seems to be highly regarded. Thanks again.