I completed the c2-5k just over a year ago, and have been regimentally doing my 3x runs of 5k ever since (yay me!).
However, my legs still ache, particularly the calves and I am wondering if my choice of shoes would be responsible for that. When I first started on this journey, I really didn't think I would complete it, let alone still be running after a year+bit, so brought running shoes that were cheap (~£40).
Now I am a seasoned runner (ha!), should I fork out for new running shoes? Will that make a difference? If so, how much should I look to spend? I am more tortoise than hare, so don't want to spend a fortune to go faster, just more comfort.
Any suggestions please?
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miketuk
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Are your shoes uncomfortable? Any problem with blisters etc etc.. New shoes won't make a difference to your running, but if you feel they are causing you pain, that is a different matter.
If you have been doing 3x 5K runs every week since you graduated. that may have something to do with your leg and calf ache... do you vary your routes, is it all pavement pounding...do you stretch well before and after are you putting some strength exercises for those legs in on some of your rest days... there is a wealth of ideas for that on the S and F forum.
So many questions, but they could give you the answers to your aches and pains.
Also mixing up the runs... short runs, different terrains. some middle distance and pop in a few longer,. see where you get to runs, they are the onset. the lovely longer, slower ones, that build everything up... stamina, strength, distance and yes, eventually speed
Thinking about it, the £40 pair of shoes seem to of lost their bounce. I remember when I started C25K, I would bounce along like Tigger, but no more, so perhaps that is part of the answer.
Varying the routes is tricky. I run first thing in the morning, around the village, on the paths. There aren't many other "safe" options, that don't involve running on the road. Plus I know the length of my route is 5k.
When I was going through the C25K we did a warm up and warm down walking, which I still do. Please excuse my ignorance, but what is the S & F forum ?
Yes..something I should have thought more about! The other replies are more helpful! I am very light on my feet I think too!I understand your dilemma re routes..it was only after I completed C25K I get off road . The S and F is the Strength and Flex.. forum where you will find plenty of exercises to support you running legs and the rest of your body...
Hi miketuk , while I agree with much of what Oldfloss says about varying runs and building strength, I'm going to disagree with her somewhat regarding new shoes. I think they could well make a difference in your case, because if you've been doing 15km a week for a year in the same shoes, they're probably worn out!
I can't possibly give you an answer about which shoes or how much to spend though. Your best bet would be to get advice from a specialist running shop. Please have a read of this very helpful post on buying shoes written by the much-missed Tim, healthunlocked.com/couchto5...
That's great that you are running so much, we had a gait analysis then bought shoes but since then I've bought on the internet, but only because I know which ones to get, sales are good and can get shoes at a much reduced colour, are you stretching after your runs? And drinking enough every day? I see you've had great advice above too
It never occurred to me that I should be stretching post run. I usually hop in a nice warm bath. So maybe it's time I learned! Any great resources of "stretch" exercises that you could suggest please?
If you look through the replies to that other post, there's a reply from me with the video included in it, which apparently the person I responded to could access ok. Sorry, I realised afterwards I didn't make that very clear!
This is link to YouTube video posted from another device. I'm afraid if that doesn't work I don't know what to suggest as I've exhausted my tech knowledge!
Yes that worked if I copy the link in my email notification (that you replied to my post). Clicking on it this forum, doesn't seem to work. Got there in the end
If anyone else is having issue, trying copying this link into your browser, but take out the spaces :- https: //youtube.com/ watch?v=gL1pVRPueQk&si=EnSIkaIECMiOmarE
That would be more than 780k in those shoes! I would absolutely treat yourself to a gait analysis as already mentioned. Then maybe mix it up a bit in your brand new shoes 😁. Have fun!
Another call out for the gait analysis/go to a specialist running shop from me. Your £40 shoes have served you well but you deserve a bit more now you've become a runner.
Backing up what Oldfloss says about varying your runs, this teaches you much more about running than just doing 5ks. I recommend the Nike Running Club app, lots of guided runs, training programmes etc. Lots of us are fans here It's free and you don't need to buy any Nike stuff to access it.
You may even find that doing a variety of runs will sort out your aches and pains! (but I'd still buy new shoes too).
It is scary, when I read this all again, I looked back on my posts and realised I only changed my shoes after two years... ! I have trail runners as well, so I suppose that made a difference! Those first shoes are still used as garden planters!
My first shoes had been sitting, barely used, in a cupboard for 10 years before I started C25K. I couldn't see any visible signs of wear on them but all the internal structures gave out and I got a tendon injury. As soon as I recovered I bought a new pair and binned the old ones. Wish I'd thought of planting things in them (but I'm not green fingered so the plants would probably go the same way as my tendon!)
I’d also vote to at least go and have a look around a speacialist running shop. My old shoes were not giving me any issues but are many years old and have 600k on the clock so I decided to get a new pair last week. The shop checked my gait, pronation and watched me run up and down the road in a a bunch of shoes.
The pair I got are super comfy and provide good support as well.
New shoes may not be the answer to your aches but they will help prevent injuries and wear and tear on you. 😊
Thank you for your comments. Sounds like a combo of new shoes from a proper running shop and a bit of TLC for the ol' legs is the first thing to try. I have to say, I find it all a bit confusing, and could so easily spend a small fortune, so much so I plod on in my old ways.
Just to reassure you, my local running shop doesn't push the most expensive shoes and prices are pretty competitive. Having had an injury caused by faulty shoes it's cheaper to spend a few extra quid on your feet than to have to pay out for physio.
Make sure you let us know which ones you get (that's what we do on this forum )
I like Brooks running shoes but they are expensive, about £120 for their latest model but you can pick up some older versions in the sale. I like my Ghosts which are very cushioned and springy for running on pavements. I’d also second stretching after running too as it squeezes out the lactic acid from muscles and stops the aching - then the nice warm bath 🛀😁
I agree with all the above: new shoes after gait analysis (if not for your feet, just as a treat to yourself, a pat on the back), new routes, new apps etc. Moreover, I suffer from short calves myself (stiff ankles in the morning); apparently my foot arch is shallow, and the mechanics are working in a special way. The best thing for me was to buy a foam roller and a Lacrosse ball (following the advice received on this very forum). They might work for you, too, as they are not difficult to use. In case you can’t figure it out by yourself, take a look at Caroline Jordan’s or Cori Lefkowith‘s YouTube channels (or any other you might think appropriate, these are just my personal favs).
Honestly, you must be very strong if you managed to pull 500 miles over one year with little to no variation and remain injury free, but it is a risky strategy.
I agree with all of the other advice given here. I’ll add that I used to have achey calves after running also. My running shop where I had my gait analyzed, suggested compression socks. I have not gone for a run without them since! They make a huge difference for me. 😊
Congratulations on keeping up the running habit! Regarding the shoes, the general rule of thumb (according to sites like Runners World and Strava) is that you should look at changing shoes between 300 and 500 miles, depending on how the tread and cushioning is holding up. I would say you’ve earned a nice shiny new pair regardless though after all your hard work and dedication 😊👍🏻
Hi mijetuk, my sports massage practitioner, suggested sorbothane heel inserts and compression socks both of which seemed to work for me. However I'm no expert.Your shoes do seem to have given you a good run for your money and may deserve a happy retirement 😁👍 Google Luck
I would agree with all the advice above about getting new shoes. I recently got some new trainers and they are noticeably more springy! I realised my Strava had tracked how many kms I had done in the old ones and it was over 700. Another point I would make is hydration! I definitely know when I haven’t had enough to drink before a run by the feeling in my legs. They ache and feel heavy. Something worth considering 😊
That's interesting, as I tend to run first thing in the morning (after waking up), my body is perhaps not fully hydrated. How much would you say is "enough" (don't worry not going to hold you to this, just friendly advise)?
That's interesting. I tend to run first thing in the morning after waking up, so my body is perhaps not fully hydrated. How much would you say is "enough" (don't worry, not going to hold you to this, just friendly advice).
Hi miketuk , me again, with more links to read! I know you've got a year of running under your belt, but I find I'm very definitely still learning, even nearly three years in! Here you go:
healthunlocked.com/couchto5... - Yes, this is aimed at C25K newbies, but as its author said, It is a long post, but if in the coming weeks you think I read something somewhere………it might well have been here.
healthunlocked.com/couchto5... - This post contains links to articles, posts and other sources of information that go some way to answering the most commonly asked questions on this forum. It includes a post on hydration: healthunlocked.com/couchto5...
healthunlocked.com/bridgeto10k - A community for runners looking to crack a 10k. The perfect place for NHS Couch to 5K Graduates and other more experienced runners. Join for support and accountability on your running journey.
Hopefully you'll find these, as well as other links already provided, helpful 😀
Rather than suggesting a certain amount, another method is to look at the colour of your wee. If it's very pale, almost clear, you're hydrated. The darker it is, the more water you need to drink.
Hi there! The ideal is to keep well hydrated *every* day…not just running days. Standard NHS advice is around 2-3 litres per day…but you may need to increase that to a minimum of 3 litres. Here’s 2 links about hydration…
500 miles (800 km) is the usual suggestion for changing shoes. By that point, mine are starting to wear holes in the balls of the feet. (I land forefoot.)
If you're happy with the style you had before and can get them again, do. Cheap shoes can be just as good if not better than the latest super-duper carbon and gold plated trainers.
You might need a week to get used to a fresh pair of shoes.
Ok folks, I've been to RunningWorld this morning and purchased a new pair of running shoes with the help of their staff. Having done the gait analysis, it seems that particularly my right foot was "over pronation", so twisting in as it landed on the surface.
A quick test, showed that my calves were not very flexible, so he has suggested an exercise to loosen them up. He also suggested taking a couple of days off, to give my legs a chance to recover/repair.
I am not sure this is the end, more like the start, so will see how we go from here. I think my head hurts from all comments (in a good way), Who knew running was so complicated
I think running is a real process in learning what suits you and how to look after your body best. I’m certainly still learning every day and I think what we need changes over time. It’s great you had that expert advice. More rest and more stretching sound really sensible places to start.
Wishing you and your trainers many happy miles together. 🏃♀️🏃♀️🏃♀️
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