Pain in heel

[Jerneen]

I have found that doing longer runs causes a twinge in my right heel. It's not constant or painful but it makes me nervous to run longer distances in case I get injured (I get quite anxious about this). I'm up to week 7 and a bit scared to keep on going. I think my trainers probably aren't helping as they don't have much cushioning in the heel and were some cheap Nike trainers from sport direct. Has anyone else had this and did trainers help?

I'm fine running the interval runs but I think the runs from now on are going to be longer which is actually what I enjoy more except for the worrying about my heel afterwards 🙁

I stretch a lot before and after runs and run a comfortable pace I'd say. I run on canal towpath typically as I've nowhere else apart from streets to run on.

[Tasha99 Graduate]

You need to get a gait analysis if you’re serious about continuing running to avoid injury. You may need higher drop shoes. Maybe 10-12mm. You could try gel heel cups - they’re only a few £.

runnerstribe.com/features/w...

[Jerneen in reply to Tasha99]

Thanks for the article and tips. I think I'm just worried about investing a lot of money and the trainers not being right or helping! But I do want to keep running and avoid injury as best as I can

[Tasha99 Graduate in reply to Jerneen]

You can buy from Brooks and they offer a 90 day no quibble money back if they’re no good. But you need to more if you need support or neutral too. Look at the wear on the soles - google it. Also go a size up.

[Instructor57 Graduate]

Certainly might be worth having a gait analysis done at a running shop so you can be fitted with decent running shoes to give support if needed , as you say , you have longer runs now , I had mine around week 4 or 5 and they have been fantastic

Good luck with the rest of the program 🙂👍

[Jerneen in reply to Instructor57]

Aw brilliant, that's great to hear! My friend also said she has no issues after getting proper trainers. Just worried about spending the money and it not helping!

[nowster Graduate]

You probably don't need new trainers.

Check how you're landing with your leading foot. Are you hitting the ground with your heel? Don't do that.

You want to be landing with the foot as flat as possible, your foot landing underneath you, not in front of you. That will distribute the landing impact across your whole foot rather than concentrating it in your heel.

Your calf muscles will probably complain the first few times you do this. This is normal.

If you start getting blisters behind your toes you've gone too far the other way.

[Jerneen in reply to nowster]

I had thought that I probably am when I've googled so I tried to run more with the middle of my foot but not sure how to do it? It felt very forced and I struggle to keep it up 🙁

[nowster Graduate in reply to Jerneen]

You might have too fast a cadence (how often your feet hit the ground). Slow it down a little. 180 per minute is usual. It's a waltz time: three beats per second.

[Jerneen in reply to nowster]

So this means smaller strides so you can fit in more steps per minute? I've also read that focusing on keeping feet under you when you land helps, I've not tried it yet but that sounds like it should be more achievable to do. Thanks

[Tasha99 Graduate in reply to Jerneen]

It’s really hard to change running style. You’ll naturally improve over the years but tbh, you run how you run.

[Jerneen in reply to Tasha99]

I put the couch in couch to 5k for most of my life so yeah it's a shock to my body. Hopefully some trainers and focusing on going slow but steady will help. My goal isn't to do marathons but to try to get to a consistent level, running 30mins x3 per week would be fantastic but if not I might try running intervals with walking breaks if that's what my body needs. I just psychologically struggle to want to run again after walking whereas slogging away is a bit easier but I think my form gets sloppy hence the pain over longer times rather than during my 10min interval runs.

[Tasha99 Graduate in reply to Jerneen]

That’s normal. Just try not to slouch and your firm will improve the more you run. Quality shoes are a must.

[Jerneen]

The heel itself

[Jerneen]

Aw thank you for this. I will try the free things first. Thanks for explaining in simple terms too. I don't have problems when I run shorter times so I think my form gets sloppy as I'm so focused on getting through. I do go slowly but haven't thought about my actual stride whilst running before so that's something I think I should be quite able to work on!

And the gel insole could be a good idea! Would it be ok to only wear it in one side as my left heel seems fine... Or would this cause problems?

I am quite skint at the moment but was hoping to treat myself to new trainers at some point anyway as I've been working on running since April (I've been slow to complete the programme as I'm not very confident and have repeated runs and weeks). I know gait analysis can cause debates but as a newbie it seems a good thing to do as I wouldn't have a clue what trainers are right for me.