Shoe distress

[NettieNoo]

My running shoes have rubbed my right heel to pieces. I bought cheapy ones when I started out, in case I didn't persevere - they were uncomfortable to start with, but wore in after a while. They've just started rubbing again, perhaps because of the hotter weather, perhaps my feet are slightly swollen when I run? Anyway, I need new ones, which is tricky because my feet are enormously wide in relation to the length of them. I'm only a 4.5/5, but always need the widest fitting I can find. Any advice gratefully received, but in the meantime I'm thinking of running barefoot on a sandy beach. Is running barefoot a bad idea, can anyone advise?

[Oldfloss Administrator Graduate]

I would avoid sandy soft beach running...calf strain is a factor. Even hard compacted sand can be an issue...although beach running is fun..

Your shoes...check out the link on the C25K pinned post FAQ ..on shoes and gait analysis...Next to you..your shoes are your best asset..

[Bluepup1 Graduate]

I agree with Oldfloss especially about gait analysis, as beach running I have no clue about so can’t advise - please don’t wear your old trainers if they are causing you pain of any kind x If you can find a store that does gait analysis (preferably one that is more run oriented imo) you will be able to have a chat with experienced runners who are more likely to understand your concerns and work with you to find the best solution for you 🤗 x

[NettieNoo Graduate in reply to Bluepup1]

Thank you. That is what I was told in the first place, but I went for a quick cheap option, thinking I'd hate it and give up after a week or two. I've been going a while now and have no intention if giving up, so time to invest in something better I think

[backintime Graduate]

someone posted recently about having wide feet and having bought mens running shoes for the width, they looked pretty neutral (not overly masculine), I'll try and remember who it was. You can always add slightly more feminine laces and no one will know the difference

[NettieNoo Graduate]

Have been out, done a gait analysis thingy and come back with a new pair of shoes. I feel like a proper grown up runner!

[mrrun Graduate]

Cheap, ill-fitting shows will lead to injuries, either knee or ankle, hips or lower back. Not if but when. I know that very well.

You will find perfect shoes through specialist shops and gait analysis. Those few extra quid could save you some serious money that you'd have to fork out for a sports physio, osteopath or chiropractic. I know that very well, coz I did all three....

[NettieNoo Graduate in reply to mrrun]

Thank you - I've been to get some today and had my gait analysis done. I did hurt my lower back when I started out and had to stop for a bit. I don't know if that was the shoes, but anyway, hopefully I'm sorted now.

[mrrun Graduate in reply to NettieNoo]

Good shoes with, if needed, appropriate insoles are one of the major factors that can prevent injuries. The rest is proper rest between runs, hydration, ability to resist temptation and run longer and harder before your body is ready and also being able to run as slow as possible in order to get stronger and develop your cardio. Your body will naturally absorb the good factors and take you further

[Dexy5 Graduate]

Running barefoot can cause injuries. Brooks do running shoes in both wide and extra wide , or you can try men’s shoes. If you look at pinned posts there are some FAQS and you will find lots of good advice on gait analysis and buying shoes. I promise you, the investment in good shoes is well worth it. Happy running.

Oops sorry, Oldfloss has already said that

[MrNiceGuy]

As one who has run barefoot for many years (even on concrete), I wouldn't necessarily dismiss the idea of running barefoot on sand.

Ultimately, how your feet interact with the ground, even upon hard/compacted surfaces, largely determines your ability to run barefoot.

Since you're essentially relying upon existing strength of soft tissue, if you wish to transition to a barefoot/minimalist style of running, I'd thoroughly recommend improving the strength, flexibility and mobility of soft tissue that comprises your feet, ankles and lower legs, in addition to going barefoot as often as possible, both indoors and out.

As one who has lived the barefoot lifestyle for over a decade, strength and mobility of soft tissue beneath the skin (muscles/tendons/ligaments) is what allows barefoot endeavour to be enjoyed to the full - it's not dependent upon the formation of callus skin.

Regardless of the surface, with barefoot running (even on sand), you'll quickly learn that you cannot heel strike. Instead, you have to adopt a midfoot landing, thus, ensuring that you load the Achilles tendon, which allows your plantar fascia to act as a spring, propelling you forward.

However, since a midfoot landing results in bending of the knee, you need to work upon strengthening and mobilising both your feet and ankles, so that your Achilles is able to load effectively, thus, allowing the plantar fascia to act as rigid lever, transferring body weight on to the toes, which should also possess the ability to splay (research the windlass mechanism).

Focusing upon foot shortening/arch doming (to improve strength of the PF and the many intrinsic muscles that support it), ankle drives (allowing knee to travel over the toes, thus, stretching the Achilles tendon) and loaded calf raises (to engage feet, ankles and calves) will all assist in successfully transitioning towards becoming a barefoot runner.

Moreover, despite the broadness of your feet, over the past decade, through regularly performing the foot shortening/doming drill, my feet have reduced from a UK size 11 to a UK size 9.