What up OP i started running in December (ran 780m before stopping) and hit my first 5K this week

Goal is also 10k. But im only distance running 2 x week

I’d look at:

- Shoes

- Running form (land on midfoot/ball, not heel)

- If you’re running on uneven terrain, you could develop overuse injuries. Eg. If you’re running horizontally along an angle, one side of your body might be getting worked differently than the other. Imagine a beach with different height levels of sand. One foot might hit the ground higher than the other side, which over time could lead to discomfort

Also, if you’ve just started running, aches and pains are to be expected. This is why you gradually ease into it, rather than going from no training to jumping into daily 10k runs (just an example). If you suspect you’re developing overuse injuries, ice and rest. If weeks go by and no improvement, see a specialist

When I did cross country and track my coach was a hard ass and probably would have looked you right in the eyes and said "Okay cool story lol keep running".

We also kicked every school's ass in the district so idkmayn.

This helped big time.
(Its like the 3rd time Ive shared this but it works).

https://youtu.be/3RlvKMxPMr0

I'm running 35 to 40km per week at the minute on asphalt.

The main thing is getting good shoes, look at something like New Balance 1080v10, Hoka Clifton 7 or Saucony Endorphin Speed.

Use a foam roller, tiger tail, spiky ball after you run.

Do a lot of stretching for all of your muscles and tendons before you run, I spend about 40 mins stretching before any run.

Do warm up routines before your run, also do drills to help with form. Always back off if you feel in too much pain and increase mileage slowly. Do most of your miles at a steady rate and don't push too hard. Work on cadence and try to get it up to 180, listen to a 180 bpm metronome and get your foot to strike the ground on each beat, this will really help reduce impact and injury.

Loads of good videos on YT that can help with everything. Good luck!

OP, I asked you that question about the shoes you have because,

if you have a running shoe model/type with which you’ve been injury free a long time, then simply rotate two pairs of the same running shoe model. That way it takes more time for the bottom of the shoe to wear away for both pairs than you keep wearing the same pair.

If you have had some injuries, I’d recommend you[color=#009966]rotate different styles of running shoes[color]toeliminate potential muscle imbalances

If your body is used to running in the exact same shoe all the time, but it’s not the perfect shoe for you then it will compensate for muscle imbalances, which creates stride issues and eventually pain.

So if you want to reduce the repetitive stress of running and therefore your injury risk then that's exactly what rotating through several pairs of running shoes throughout the week does.

I have more than 10 pairs. You don't need that many but 3-5 would be suffice.

Before COVID, I used to jog 2,400 km (1491 mi) every year. I never have any injuries since I started rotating my pair every time I jog long distance.

Also I recommend you to include barefoot/minimalist shoes.





One day you train with your heel strike/landing and the other day you try forefoot landing/strike.

Diversing the stress, I mean.

****************

This is why I love misc,

People respond to your call because we all care and want to improve our physical ability and the very will to support ourselves to achieve our goals.

Nice thread and I wish you good luck.

this x1000

once you make a switch to barefoot/minimalist shoes your life will change

Running is the discipline I've always neglected

get ready for a dear diary

for me it was supposed to be performed while chasing a ball, chasing someone or running from someone. I've always found running on a treadmill.. laughable. Why did these people run, without moving lol, for no reason?
Until one day, about 2nd month in lock down - I found out I'm already past my youth - fat appears on various places and it doesn't simply go away with time and 0 effort.

I was desperate and I've decided to go against all of my principles and start running - I have to be honest I faced lots of problems - mostly with motivation. In my personal experience running is nothing like lifting - on a day I'm reaching very good times and then few days later when I expect to at least match them - I do worse... used to hit me everytime until I learned to live with it. Simple calories count isn't quite enough either - (again thats just for me) I found eating more vegetables to be more rewarding in terms of stamina on my next run. I've found myself struggling to get to the track some days. The thought of skipping a day is crawling in my mind almost every day. Having experience in gym helps a lot though, struggling to find motivation wasn't something new
I didn't have any running shoes, I always thought "just about any" can do the job.
I thought I'll lose all my gains lol

Now if anyone wonders - shoes are a major game changer. I bought my first running shoes (nike free rn flyknit)(don't judge) on a big discount - these are far from the best running shoe a guy can get and were still light years better than what I've been trying to run with
The concept of the nike free outsole is to mimic bare foot movement - there's a number that indicates how close to barefoot the shoe is where 0 stands for no shoe and 10 is a regular sole, mine were 5
I've started with 30 mins - counting only laps. I didn't care about time, it wasnt impressive anyways. And it wasn't 30 min non-stop running, I was doing 1 min walks to catch a breath from time to time
Once I got to 30 min with only 1 min of walking I've decided to aim higher and started doing 40 mins
There were days when I did no walks at all, and then there were days when I needed at least 2.. nothing like gym, no consistency in the gains
I've ran 500km with the free rn shoes and the nike running app suggested I should reward myself with a new pair - by the way it may sound stupid but that app helped me a lot staying motivated - 0 friends there, I am competing with "myself a day ago"
App tracks various stats through apple watch - I've gradually started caring for more and more of them. Distance, average speed, max VO, hearth rate, basically anything that could get better in time qualifies for "gains"
So as the app suggested and I already knew the free sole is quite thin compared to others - I've watched some shoes reviews and found that the React fits my snail run style more than the zoom fly - I'm still kind of slow, my average pace is around 6 min per km, I got a pair of epic react flyknit 2 again on huge discount and so far the shoes are amazing

8 months later - I'd definitely recommend running to .. everyone. Feels good, stamina skyrocket, fat is gone, overall posture is better - just make sure to get yourself a good pair of shoes.

PS: as for the question in OP, I'd guess if you haven't ran before in your life - you're developing or over-training some small feet muscles of whose existence you had no clue, especially if your running track isn't a 2-5 km straight line

Cool, I'll check them out and might get a pair.Just the one Asics rn.Interesting, I'll check them out.Good luck mane!

Probably this since I did get bck pretty quickly after being off more about a month and a half. Focusing on mid foot strikes but I tend to gas quicker so I revert back to hee sometimes. Trying to stop doing that, probably by decreasing distance.I would like to just grind though it but I don't want to injure myself lol.Will watch it, thanks.Yeah my warm up has just been a walk and some lunges or static streches quickly. Going to add some pre run work and increase my roller/tail/lac ball usage. Thanks brah.

Hell yeah on the misc brah. It's great to have in our fitness journeys. New Balance seems very recommended and since I have Asics I'll probably add one of them. Going to hold off the barefoot/minimalist style for now until I get some serious cardio work in. Aren't they more painful to break in? I had used very basic Under Armour shoes and physio recommended support shoes. It is a different foot impact though so maybe that isn't comparable.Good read srs. Likely true since I hadn't run too much or consistently before March last year.



Triple post because too long otherwise. Planning to go running tomorrow, will do a lighter one and see if any pain kicks in plus more stretching/warm ups. Thanks for the help so far misc.

obviously I wont go contradicting samraiwise who must have ran tens of thousands of miles/km more than me, so just sharing my poverty some months experience - the stiffer the sole, the more pain I used to get initially, and at least on pic these shoes look very stiff. I started running with football (soccer) outdoor shoes - very uncomfortable (a comparison which I am able to make now, back then I had 0 expectations). Then I tried the free rn which is way closer to barefoot, very soft midsole but also kind of thin. The epic react must be 2 times thicker, not as soft but much more bouncy - I still haven't hit 10 miles in a single run (my personal record is 11 km in an hour, which is like 6.8 miles) but this midsole feels best so far, as I said - in my experience.

In heel striking, the collision of the heel with the ground generates a significant impact transient, a nearly instantaneous, large force. This force sends a shock wave up through the body via the skeletal system.

In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient. You build muscles which can absorb the impact, the best injury protection.

Therefore, a runner can avoid experiencing the large impact force by forefoot striking properly.

But it needs practice, so the earlier you start it the better for your body.

Again good luck.
I've read your previous post. A quality post and good story. Keep it coming, brother!

Repped.

----------------

To keep doing what you started is the most important thing for the improvement in any activity in your long life.

Also having fun is a strong factor for that.

Sun, Fun and Run. That's my motto.