Overthinking new trainers? : On W6R3 and... - Couch to 5K

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Overthinking new trainers?


On W6R3 and starting to worry about injury (is that normal at this stage?). As I’m running in old, basic trainers, I want to get new ones. Any recommendations out there?

13 Replies

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes a link to a post about buying running shoes.

In my opinion you have reached the point where you really do need appropriate shoes, rather than continuing to run in old trainers.

Recommendations are not very worthwhile, since unless somebody has your body and runs exactly the same way as you, on the same surfaces, then their perfect shoe may be wholly inappropriate for you.

Gait analysis is highly recommended.


Hey, merry Christmas, have you caught the running bug. I'd recommend going to a running shop and getting a gait analysis and advice. Dont feel pressured into buying from them if you think you can get a better deal in the sales. Good trainers do prevent injury as you move onto longer frequent runs. Happy running

PebblesrunGraduate in reply to Grannyhugs

Yes, looks like I’ve got the running bug 🙂. And thanks for the advice, will look to do that while I’m off for the holidays. Hope you are having a good Christmas 🎄

GrannyhugsGraduate in reply to Pebblesrun

Fantastic thank you although it turns out when heavily pregnant daughter invites 10 of us for lunch it’s me that does all the cooking 🤔 however I did get out for a run 1st


I would go for a gait analysis and they will tell you what kind you need. In my opinion it is well worth it. The shop I went to do it for free, although I did buy shoes. They were not any more expensive than the internet. Good luck with the rest of your running.


Why do you worry about injury?

PebblesrunGraduate in reply to mrrun

Just getting a few twinges in right ankle and left shin so did the usual and googled it! Just finished week 6 and all is good 🙂

mrrunGraduate in reply to Pebblesrun

I didn't stop when l felt twinges in my ankle, l even carried on when it edged towards pain. On my very graduation day the pain became very real and the skin on my ankle got red and soft, quick swelling meant l couldn't put the shoe on afterwards. It took 3 months to fix it, and £££ to a physio. It was only then that l did gait analysis and got proper shoes with supporting insoles. It wasn't very cheap but I've been injury free for over 2.5 years now.

Now is absolutely the right time to splash out and get the right running shoes for you.

As others have suggested, go and get gait analysis done. I was incredibly sceptical about it, but its turned out to be the best thing I ever did.

I spend a small fortune on new shoes (bought at the same store I got the gait analysis done) and it's made a world of difference.

I thought my old running shoes were just fine and that all of the aches and niggles were just part of running. But with the new shoes, they all went away.

It's a big investment but worth every penny.

PebblesrunGraduate in reply to RunningMigster

Thanks, hadn’t heard about gait analysis until now!


Go for a gait analysis. Once you know what shoes you wear, you can buy them online cheaper although you’ll have to fork out for your first pair.


As has already been said, go to a proper sports shop. Tell them what stage of running you are at. ie beginner.

Your running will change a bit as you develop and gain confidence but new shoes will give you more cushioning.

Maybe see your GP? Tell them you are doing the NHS Couch to 5k programme and would like to see a podiatrist. I was referred after already buying running shoes but luckily my choice was okay (I need extra heel cushioning).

The other trick is to simply try on lots of shoes from all brands and in sizes at and above your normal shoe size. Sometimes you put your feet in, lace up, walk a few steps, it doesn't feel right so on to the next size and if still no good, on to the next pair.

My eldest kitten tried on about 8x pairs before finding something that felt good.

🎅🐱 Xmas Katnap 🐱🎅


Yep. You and your legs deserve some new trainers. Lots to choose from. I took advice from my local running shop and have never looked back! Looks like the running bug has bitten so its definitely Italy time imho

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