Week 8 Running

[Karenlwarner73]

Looking for some advice please lovely people

I'm week 8 and going well

I am however very flat footed running...so the shock on my poor knees is a lot. How do I get more of a spring in my step so I'm more fairy than elephant!!

[UnfitNoMore Graduate]

If you’re landing flat and under your body you’re most of the way there, knee will be bent and absorbing a lot of the shock rather than taking it hard... maybe just slow a little and let the knees strengthen more. Well done getting stuck into week 8.

[Oldfloss Administrator Graduate]

Make sure you have the correct shoes,and sometimes... shock absorber insoles may help.

Sorbothane insoles are sold on Amazon..they work well.

Also try these exercises out...

nhs.uk/live-well/exercise/k...

Then try to land lightly... I call it kissing the ground with your feet... it helps

[IannodaTruffe Mentor]

Reducing speed will reduce impact and you will be less likely to overstride. Running on grass or treadmill also helps.

What are your shoes like?

[Karenlwarner73 Graduate in reply to IannodaTruffe]

My shoes are reasonable ones...i didn't buy super cheap..mid range. I am very flat footed in general though - you can hear me before you see me.

I have considered getting fitted properly once I've graduated. I enjoy running and don't find it too onerous.

Speed doesn't appear to be a problem. I'm not fast 14.59mins per mile is my best and average is about 15/16min miles. I physically am capable of more 😊

[IannodaTruffe Mentor in reply to Karenlwarner73]

Proper running shoes fitted after a gait analysis done at a specialist running shop can make the world of difference over a pair of shoes bought using potluck as the guide to suitability. It is even more important for people who know they have existing issues.

[Karenlwarner73 Graduate in reply to IannodaTruffe]

Oh and treadmill isn't an option - bad motion sickness! 🤢

[Dilmark Graduate]

I have had terrible problems with knee issues. Had a gait analysis with a physio including side on (had previously just had for shoes which was head on or behind). I was overstepping and heel landing when I got going.

I went through a period of running focussed on flicking my feet up behind me on take off, putting cadence right up and looking to land front of foot. All looking to get me running more up and down and landing underneath myself with a slightly bent leg.

Hated it - however, it appears to have done the trick in that I now do land better, cadence still higher, and am really conscious if I get it wrong and land on my heel.

Main advice - see an expert for the analysis - I was talked through all of the exercises and do not think I could have just figured it out without that.