Newbie Running (help with shoes and knee injury) (Read 107 times)

Hi and welcome. It's kinda hard for me to give you much concrete advice, but here goes.

First, don't worry too much about shoes. Look around online for some neutral shoes.  I don't know much about issues that flat footed people have, so maybe someone else can help out here? When I'm in the U.S., I like to buy from local stores to support a person as opposed to a corporation. But if you're just starting, and you need to be thrifty, you'll definitely find cheaper ones online . Look for something a year or so old and it should be cheap.

As to your knee, does it hurt now? If it does, I'd be a little leery of starting to run without getting it checked out. I completely understand the money issue. That said, if it is hurting, you need to be very careful that you don't run yourself right into a hospital because you can't walk. If you're just trying to get healthy, there are lots of other ways to get healthy. Look up Nerd Fitness, it's a great place to get started, and where the bodyweight routine I linked to later is from.

Start with a Couch to 5k program if your knee is not actually hurting you now. That will definitely be the way to get your body used to the rigors of running. Technique will come as you run, so don't overthink things when you're just starting.

As to strengthening your legs, look into bodyweight stuff. It's free and can be done at home. Here's a routine that got me into strength training and can be started right away.

And don't listen to me if you think I'm off. There are lots of more experienced people here who can give you better advice. Good luck.

I am going to go against the advice provided by the other two people who have responded.  You really needed to be fitted by your "local" running store.  Assuming that a neutral shoe will work for you is a bad idea.  This does mean the first pair of real running shoes might be a bit more expensive - though there are several models available in the $100 - $130 range.  While you may think your running style is a certain way, once they view you walking and running, they might find that you style is different.

I would encourage you to stay with your local running store in the future, but if cash is an issue there are online stores that can help you save some money.  And some local running stores will match the online prices!

Hi, I'm an old, flat-footed runner.  I don't mind any of the advice that has been given here.  Hopefully, running storing are better at giving advice now than they were when I went there.  They gave me "motion-control" shoes, which was bad for my knees.

My first advice on shoes is to try some until you learn what feel good for you.  Look at shoes online at the runningwarehouse.com.  They do a nice job of describing shoes so that you can learn what heel/toe drop, stack height, and pronation control has to do with running shoes.  I believe that, since I have been flatfooted all my life, attempts to "correct" that or compensate for that can do harm.

But, MOST IMPORTANT, use what makes your running feel easy and enjoyable.  There is no need to change what you do, just do what feels good.

Have fun and keep us informed about how it's going.

I've had more bad luck than good, buying shoes on-line, and worse luck wearing "cheap" shoes. I'm back to the brooks glycerines and New Balance 1280's. Also going slower, running less to run more, because NOT running at all sucks.

I'd go to the local running store.  There's no guarantee that they'll fit you right for a shoe, because the methods they have of measuring aren't perfect.  I measure as having a high arch, but if you look at my foot, it looks like a low, flexible foot, which is what I have.  (I overpronate badly, but only at speed.) So I measure as neutral, but with trial and error I've found I need a stability shoe because they have firmer soles, and to be honest motion control probably wouldn't hurt.  Take the initial pressure pad or wet foot test with a grain of salt.

So, the store isn't a panacea.  But what they do have is a wide range of shoes -- try on at least 5 or 6 pairs, different styles, etc. -- and salespeople who care about running and will have suggestions.  Be prepared to jog on a treadmill if you can (I always forget to wear a sports bra), and you're looking for a shoe that basically disappears on your foot. No pain, no twisting, no lumps or pressure spots.   By that shoe, and then when you have to replace it, scout online (typically you can get 25%-40% off if you're okay with last season's colors.)

The other advice I can give is to start slowly.  Couch to 5K programs are good (I like the Zombies, Run app), but also add in some strength and mobility training.  (Google MYRTL routine.)  This will help with injury prevention, IME, far more than shoes.

I would suggest getting shoes from a place that has a good exchange policy.  The most important thing about a shoe is that it is comfortable from the moment you put it on.  Running shoes don't get more comfortable as you wear them.  Anything you don't like about them will only get worse the longer they are on your feet.  That brings me to the second point.  A shoe might feel great at first, but suck after a mile or two, or five or ten.  You don't want to be stuck with shoes that you will never wear.  I promise you that if a shoe gives you blisters, you will eventually chuck it no matter how much money you paid.