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JOIN NOWHow do I know my foot strike when running?
You've probably noticed that everyone runs in their own unique way. Some runners hit the ground a bit more heavily than others. Also our feet hit the ground at different points of the foot and at different angles.
If you want to find out what kind of runner you are, what kind of shoes would be best for you, what kind of injuries you might be prone to, or even if you feel like you could improve your running form, great news – you’re in the right place!
So, first things first – let’s talk about popular terms you might have come across, but you’re not sure what they really mean. It can be confusing...
What does foot strike mean?
Foot strike refers to the initial contact of your foot with a surface. It’s the way you land and then distribute the stress of your running stride through your feet.
Types of foot strike
- Forefoot Strike: Landing on the forefoot, toes, or the outside of your feet. The heel doesn’t have contact with the surface at all.
- Midfoot Strike: The ball of the foot is the first contact point, the heel lightly touches the ground straight after, then the weight progresses to the front of the foot.
- Heel Strike: The foot lands on the heel first, then the weight progresses to the front of the foot.
Running gait is a term used to describe how your leg swings above the surface, hits the ground and pushes off again. It’s the cycle of your legs moving. However, there’s a bit more to it, because running involves the whole body, not only your lower limbs! Therefore we must also consider the position of your arms, trunk or pelvis rotation and your head stability. It's basically the whole composition of your body during running.
Types of running gait
- Overpronation: foot collapses medially or to the 'inside' (usually associated with low arches)
- Neutral: foot lands upright (usually associated with normal arches)
- Supination or Underpronation: foot rolls laterally or to the 'outside' (usually associated with high arches)
THE 3 TYPES OF FOOT STRIKE IN RUNNERS
1. FOREFOOT STRIKER
You land on your forefoot, toes, or the outside of your feet. The heel doesn’t have contact with the surface at all.
- Benefits: As a forefoot striker you’re probably a nifty sprinter into the bargain!
- Challenges: Forefoot striking can increase tension in your calves.
- How to improve? If your calves get tight, consider shifting the contact point towards the ball of your feet. Midfoot landing should help you to release tension from your lower legs.
- Best Shoe Type: You could do well with Low Drop Shoes (up to 6mm difference between the thickness of the heel and forefoot). No need to have chunky cushioned heels if you’re not landing there. Or you could try Neutral Running Shoes as it’s unlikely you’ll need support under the arch.
2. MIDFOOT STRIKER
The ball of the foot is the first contact point, upon landing the foot is almost parallel to the ground.
- Benefits: Your body weight is most likely to be evenly distributed between the ankles, knees and hips. Even though it's not like heel striking, the heels still slightly touch the ground after the initial midfoot contact to release tension from the lower legs. This type of strike is widely considered the most efficient, and the best way to prevent injury.
- Challenges: Transitioning to a midfoot strike usually requires working on your running technique (see below).
- Best Shoe Type: Probably Neutral Running Shoes. You'll do well with Low Drop / Minimal Shoes (up to 6mm difference between the thickness of the heel and forefoot). But you don't necessarily need to choose Minimal or Lightweight Running Shoes with less cushioning. Hoka are still low-drop, while they have plenty of cushioning evenly distributed across the midsole to protect you from impact. This is a great option if you run long distances.
3. HEEL STRIKER
Your foot lands on the heel first, then the weight progresses to the front of the foot.
- Benefits: You're in the most common group of runners, so running shoes are often designed with you in mind.
- Challenges: There's nothing bad about heel striking – many people land on their heels and don't have any injuries. It's just more important to make sure your shoes have the correct level of stability.
- How to improve? If you do have properly fitted shoes, but you're struggling with knee pain, Achilles tendon pain or shin splints, you might consider changing your technique to midfoot landing.
- Best Shoe Type: That depends on your gait...
3a. HEEL STRIKER: Overpronator
If you land on the heel, have you had blisters under the arch when running? Are you prone to shin splints (sharp pain down the front of your legs) or niggling knees? Chances are you over-pronate and need some stability to keep your feet and knees aligned.
Have a look at your bare feet, standing upright, just tilting your head enough to see your feet – or check in a mirror – are your arches a bit flat to the ground? That further suggests you’ll benefit from stability in your shoes. Head to Stability Running Shoes.
3b. HEEL STRIKER: Neutral Runner
If you land on the heels, you’ve probably only read this far if your feet are as neutral as Switzerland. So, congratulations, you hit the genealogical jackpot :-) Chances are your foot strike is balanced, not putting pressure on one side or the other. Neutral Running Shoes will suit you well, or you can try Low-Drop / Minimal Shoes if you fancy transitioning to midfoot running.
3c. HEEL STRIKER: Supinator
If you’ve got particularly high or ridged arches you may belong to the rare breed of supinators – where you put a lot of pressure down the sides of your feet and the ball of your foot barely gets a look in. This can result in shin splints, as impact shock ricochets up your legs. Flexible, well-cushioned Neutral Running Shoes will still be best.
FOOT STRIKE FAQs
How to improve your foot strike?
- Minimise contact with the ground
- Avoid taking long steps when running (overstriding)
- Instead take shorter steps and more often (this will naturally increase your cadence – number of steps per minute)
- Strengthen your core muscles
- Work with a running technique coach
What is a proper running foot strike?
There’s not one perfect foot strike for everyone. A lot of people swear by a midfoot landing to be the best and the most efficient foot strike. And that’s true for many runners. However, there are plenty of injury-free people who run on their heels, and they’re very satisfied with their running performance!
Also, we all use different strikes depending on the speed we run, terrain, or whether we’re going uphill or downhill. Usually, a slow-paced longer run, or softer terrain, activates more heel striking. Also you’ll naturally switch to land on your forefoot when you sprint on a hard surface.
There are, however, some general guidelines of ‘proper’ running form, which usually indicates a good foot-strike angle (60-65 degrees), high cadence (170-180 steps per minute) and soft landing with slightly flexed knees when contacting the ground.
Which foot strike is best for running?
Midfoot, as landing on the balls of your feet gives the best shock-absorption through your ankles, knees and hips. It is also the most energy-efficient form.
What is a good foot strike angle?
A good foot-strike angle for recreational runners is 60-65 degrees, with professionals reaching a level of 80 or higher.
How do I keep my feet lighter while running?
Running with a heavy foot strike is one of the most common problems, especially for a beginner runner. The easiest way to soften your stride is by making shorter steps more often, instead of taking long strides. It’s called ‘cadence’, and it indicates the number of steps you take per minute of your run. If it’s higher, it’s better. A professional runner usually oscillates around 180spm, however everything above 160spm is considered as a good cadence level. Taking shorter steps and with a higher frequency naturally softens your landing and reduces the impact on your knees and hips.
Where should your feet land when sprinting?
For the most efficient sprinting technique your feet should land on the forefoot. That’s why sprinting spikes – shoes designed only for 100m and 200m track distances – have no cushioning under the heel.
What is the difference between walking gait and running gait?
When you walk, there’s no high-impact involved. While walking your foot is always going to land on the heel, and that’s normal. However, your running gait is a completely different pattern of limb movements than walking. With the high impact and increased speed involved in running, your limb movement pattern changes.
That’s why it’s absolutely normal for many runners to walk on their heels (which we all do) but run on the midfoot or forefoot. However, the fact that you walk on your heels doesn’t mean that you must run on your heels as well. Running shoes are still great for walking, but you may need a different type of cushioning and stability.
NATURAL GAIT ANALYSIS
It's hard for us to advise you properly on the type of shoe you need, without seeing your feet and watching you run. Find out more about our personalised service, where we analyse your foot strike and gait, to help you find the perfect running shoes:
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LisaSeptember 20, 2024 at 7:28am
Hi, I hope you can help me. I am training for my first marathon. The runners I was using were/are comfortable but I lost some of my toe nails. I took advice and bough runners from the same range but a size up…they are comfortable over short runs but anything over 12K the balls of my feet are burning to the point that I have to stop take off the shoes let my feet settle and go again. It is really uncomfortable and putting me off my draining. I believe I’m a heel striker and not carrying any other injuries. I have no gait analysis service near me. Regards Lisa ReplyJulie G.January 7, 2022 at 6:58pm
Brilliant video, Dipika! I had an instore natural gait analysis about 100 years ago, and it wasn't anywhere as detailed and comprehensive as what you offer now - although it was still massively useful. So it was really helpful - and reassuring - to find out what to expect once I book my next one. I promise it will be before 2122! ReplyDipika SmithJanuary 8, 2022 at 5:06pm
Hi Julie, Amazing! So glad to hear it's been helpful. We are always learning new things about our bodies and how to help our customers through the Nature Gait Analysis process. We very much look forward to welcoming you in store :) All the best, Dipika ReplyLinnJanuary 9, 2021 at 2:48pm
Hello,I have been reading the comments and replies, and I appreciate the attention and details of your replies! I am hoping you might have some insights for me. I am in the U.S. so unfortunately I will not be able to get an in-person gait analysis from you.
I generally strike on the outside of my mid-foot area, however also over-pronate. I tend to have callouses in the center of my metatarsal foot. I have been told that I have very flexible joints, which don't seem to help matters. I suffer from plantar fasciitis on the right foot, and heel/achilles pain on my left foot. I had been doing 8-12k runs, but have scaled down a lot due to the injuries. I currently wear New Balance 860 v10, and have worn NB Vongo v2 and Brooks Transcend 5 in the past.
Do you have any suggestions for more appropriate shoes? I feel like my issues are complex and contradictory at times, which makes shoes hard to find!
Thank you in advance,
Linn. Reply
Nandanti MartaskovaJanuary 12, 2021 at 11:46am
HI Linn, Thank you for your comment. I am sorry to hear about your injuries. It is very difficult for me to advise you on the right type of trainers without seeing your feet and checking your gait. For those customers who can't come to our store we offer online gait analysis. This service is complementary when purchasing a pair of shoes from us. If you are interested we can call you via whatsapp after you make the booking with us. Please let me know if you have any questions or if there is anything else I can do for you. Thank you, kind regards, Nandanti
ReplyKeri ConnorSeptember 29, 2020 at 1:01pm
I run between 4-5 times a week, and tend to have a lot of extra build up on ball of foot On my right and a pain in right hip after run, been told also hyper mobile. I currently have Saucony hurricane ISO2, but feel I need more cushioning on ball of feet. Any suggestions? ReplyShankara SmithSeptember 29, 2020 at 6:35pm
Hi Keri,
ReplyIf the build up on the ball of your foot manifests as hard skin or a feeling of friction then it indicates a twisting motion as you push off with each stride. Pain in the hip on the same side also could be related to this extra movement or a mobility issue at the hip could be causing the motion of the foot - chicken and egg. The Hurricane is a very well cushioned shoe (unless it's worn out), so the impact protection at the forefoot is good. It could be that you need a shoe with a slightly different flex point or more support. Better flexion to match the movement of your feet can lessen the build up at the ball. Better support (although the Hurricane is a supportive shoe) could help the hip to stabilise more. I'm hesitant to suggest a particular shoe without seeing how you run in the Hurricane. It would be great if you could do our Online Gait Analysis (assuming you can't get into one of our shops), then we could see exactly what is going on and give more useful advice.
SureshJuly 31, 2020 at 3:05pm
Hello,My feet tend to toll in when I walk ro run and my shoes typically wear off more on the outer edge of the heel. Should I be looking at any specific shoes for running?
Also when I run, sometimes I get a pain in my feet area below the toes fingers. They last for few days and disappear on their own. Occassionally I see swelling on the shin area just above where feet and leg join. Can you advise please. Best regards, Reply
Shankara SmithAugust 1, 2020 at 12:38pm
Hi Suresh,
ReplyIt sounds to me like you'll need good anti-pronation support from your shoes. I also suspect you may be a little hyper mobile in the moment of your feet, so you need support but also a certain amount of flexibility. The pain you describe in your forefoot (below the toe joints) and the swelling at the shins point towards over-pronation.
If you're able to get into one of our stores that would be perfect. However, if that's not an option, I'd recommend you do our Online Gait Analysis. Then we can identify exactly how much support you need and advise you on the best shoes to support you and keep you comfortable whilst you run and walk.
LouiseApril 10, 2020 at 7:11pm
HiI got new running shoes about 5 months ago. I do run regularly and I have a sore ball of my right foot- central but also goes over to left side of foot more. Did a long run today and ball of foot sore plus a bit of shin splint. Do you think this is my shoes or the way I am running . I have seen a physio several times and my right side is very tight gluts and quads.
Thoughts Reply
Shankara SmithApril 11, 2020 at 4:22pm
Hi Louise,
ReplyI've had a similar experience in the past and I know how painful it can be. It's possibly linked to not having enough support under the arches of your feet, especially when considering the shin splints too. If the tightness goes right up to the glutes then it indicates that you're carrying stress more on that side of your body – it is common for us to find one side gets more of the pain and stiffness than the other. There's probably not going to be quick fix – once tendons in the feet get inflamed it takes a bit of patience to repair. If your physio gave you exercises to do then follow those religiously. To ease the pain in the foot, get a Trigger Point MB1 Massage Ball (much more effective than a tennis ball as it's much firmer) then place your toes on it and press down for 15 seconds, then move it to right where the pain is, repeat, then back to the central part of your foot, then just after the heel, and finally the heel itself. It's a great exercise to relieve pain and tension in your feet. Apart from that, lots of stretching for that leg.
Whether your shoes are exacerbating things or not is hard to know without seeing you and them. If you like, you could do our online gait analysis and then we can see if your shoes are supporting you properly or not.
There may not be a quick fix but with patience you'll get there, I promise :-)
madiha hussainMarch 8, 2020 at 5:23pm
I feel pain in my mid-foot while doing aerobics or body combat exercise at the gym, what can be the best shoes for me> ReplyShankara SmithMarch 11, 2020 at 10:16am
Hi Mariah,
ReplyThe pain you're experiencing could be exacerbated by a number of things. It could be that your shoes aren't flexible enough / cushioned enough / don't provide you with the correct support for your feet. If you are able to get into one of our branches for an analysis then we can assess what's going on and suggest a solution. If this is not possible, then you can contact us with a more specific description of the area of pain, plus a photo / name of the shoes you are wearing, and we can see if we are able to suggest something that may work.
All the best
Shankara
VivNovember 11, 2019 at 10:21am
Hi,I need new shoes! I currently have Brooks GTS 16 (old I know, but I haven't run much lately).
I over pronate, (not massively to my knowledge), I have a slightly wider and flatter foot than average.
I haven't found the the GTS the best shoes, my big toe started breaking the mesh from the edging, on the top, very soon after I bought them, I suffer with tendonitis (achilles) and these shoes seem to be the worst I've had for making it flair up and I also seem to get quite tender (almost bruised feeling) across the bend in my foot (ie the line where the metatarsals meet the phalanges), on the outside two and middle toe (not the big toe and the one next to it).
I hope this detail helps and isn't contradictory!
Your advise would be very welcome!
Thanks
Viv Reply
Evelyn RomeroNovember 11, 2019 at 11:15am
Hi Viv,
Thanks for contacting us regarding your ongoing foot pain. It sounds like there are multiple things that need considering. In order for us to answer your enquiries properly, we advise you to consult us in person by popping into one of our stores if possible. Some of the main reasons for pain to occur are: the amount of time that you've had the shoes, how you are landing, the size/width of the shoes... These are things that we will consider when checking your gait, among other things. We specialise in natural gait analysis, where we'll do our best to recommend the best-fitting shoes for you.
ReplyAll the best,
Evelyn
Marilyn LawrieOctober 21, 2019 at 6:24pm
I recently developed what I was told a slight muscle tear around my ankle tendon. It has healed but I’m now experiencing slight achy pain on the inside of my knee and a very tight calf. I wear neutral Road running shoes as I was advised my gait is neutral. I used to overpronate but 3 years ago had major surgery and after a 3 month break my gait became neutral. ReplyNandanti MartaskovaOctober 22, 2019 at 10:58am
Hi Marilyn,
I am sorry to hear about your foot pain. According to my experience, after an operation the muscles can become a bit looser, and more strengthening exercises are required to keep them in a good shape. A runner's gait can change from neutral to over-pronation. We make sure that our customers end up with the right pair of shoes by offering natural gait analysis. We would need to see your feet and way how you run to advise you on the right pair of running shoe. In your case a consultation with a sport physio will be helpful as well.
ReplyAll the best,
Nandanti
KeithOctober 10, 2019 at 12:16pm
Hi,I've been running for just over 2 years now and favour 10k's and half marathons. I've had 1 Gait assessment and found I was wrongly informed, said I was neutral and discovered I overpronate, discovered this quite painfully by having neutral trainers that started causing excruciating pain my lower back and hips. I started running in Puma Faas 600's and found the durability and cushioning wonderful, when I couldn't replace these I've tried Asics Gel Phoenix 9's and found that the same thing started happening after 6 months, pain in my lower back and hips. At this point I started thinking on the mechanics of my movement and realised I'm a heel striker too and the gel cushioning wasn't giving sufficient support. Moved to a set of Saucony Glide's and these seem to have been good for the last 3 months but was slapped with that same excruciating pain again yesterday after 1.5 miles. My running club does speed sessions every other Monday, could the Saucony trainers cushioning become compromised by a greater impact and driving force of a speed session? I would be quite disappointed if this were the case after only a couple of sessions. Should I be wearing a different type of trainer based on the type of running activity I'm doing?
Physically, I'm 5ft 8 and about 13.5 stone so need something that absorb a bit of impact!
Thanks Reply
Nandanti MartaskovaOctober 14, 2019 at 6:21pm
Hi Keith,
I am sorry to hear about your lower back and hip pain. It is very difficult for me to advise you on the right type of running shoe without seeing your feet and checking your gait. In our store we offer Natural Gait Analysis, where we make sure the customer gets the right type of running shoes, so it might be valuable for you to come to one of our stores.
If you're based in London, the other service you might benefit from is running technique coaching provided by Balavan.
ReplyPlease let me know if you have any questions.
Best Wishes
Nandanti
SusannaSeptember 15, 2019 at 7:20pm
Hi, I switched to barefoot style running some years ago after experiencing knee problems. It has helped with the knees (and I’m now a runner who lands on the ball of the foot) however one year ago I developed plantar fasciitis. This got better but then around 4 months ago on the same foot I developed posterior tibial tendonitis. Running (still in my Vivo barefoot shoes) aggravates this badly so I have had to stop completely. I think there must be doing something I’m doing wrong and also that, whilst I do prefer landing on the front of the foot for my knees, perhaps I do need more support. Have you come across this kind of thing before and do you have any advice? I’m based in London and can come to the shop but it would be great to have any thoughts or comments. Thank you ReplyShankara SmithSeptember 16, 2019 at 3:22pm
Hi Susanna,
ReplyThe first thing to do is consider what changed around the time you started getting the plantar fasciitis; did you increase your mileage / start running on different surfaces or inclines / change job / get pregnant / stop doing or start doing some other exercise as well? There should be some trigger to explain why the problem came on in the first place. Knowing what that trigger is – even if you can't actually change the situation back to how it was – helps to identify what you need to do to protect yourself going forward.
The tibial tendonitis will probably be caused by the same thing that brought on the plantar fasciitis (though I'd stress that I'm not a physio or trained sports practitioner). My guess is that you need to look at moving to shoes with modest cushioning for a while. Maybe the Altra range that still gives you the zero drop and full flexibility, but also a tad of impact cushioning that might allow you to gently start running again. Our staff will be able to help you out with this.
The most useful thing I can think of is a Running form analysis with our Chi Running instructor: Balavan Thomas. He will show you exactly where you're putting extra pressure on your body as you move through your stride and give you exercises to help balance your running form.
Good luck
Shankara
Kerry AdsheadAugust 19, 2019 at 2:02pm
Hiya Guys,Reading the above I think I strike with my heel first, I do get shin splints, but may arches aren't that flat, and my left arch is much higher. What would you suggest is 5he best trainers for me?
Kerry Reply
Shankara SmithAugust 19, 2019 at 3:58pm
Hi Kerry,
This is a guess but from what you say, there’s a good chance what you need is a neutral, flexible and cushioned shoe. Some people over-pronate even with high arches but it’s not so common - so the best thing would certainly be to get a gait analysis to be sure.
If you are a neutral runner the shin splints are probably related to the fact that a high arch foot is more rigid, absorbs less impact - sending it further up the leg, and therefore in need of a properly flexible shoe (it should sound silent when you’re running on pavements, no slapping sounds as you transition from heel to toe) and good cushioning to absorb the impact forces on landing.
Shoes like Brooks Glycerin 17, Saucony Ride ISO 2, New Balance 1080 v9 may work well.
Shankara
ReplyKerry AdsheadAugust 19, 2019 at 4:23pm
Thank you, i also forgot to mention that when i run longer distances, i get pain on the outside of my foot afterwards on my left foot, which is the one with high arch.Kerry Reply
Shankara SmithAugust 19, 2019 at 4:39pm
Hi Kerry,
ReplyThat strengthens my suspicion that you have a neutral gait - you may even Supinate - and the shoes I suggested before could really work well. If you get on well with a particular brand then look for the most cushioned option from that brand. If you're not attached to any one brand then I'd put Glycerin at the top of the list.
By the way, shin splints don't just vanish - even with the right shoes. You'll need to do some exercises to get the blood moving properly and aiding recovery. We have a good post on this: Shin Splints and How to Fix Them.
Good luck
Shankara
Manisha RickardsJuly 20, 2019 at 10:06pm
useful description of foot strike ReplyDavid JonesJuly 2, 2019 at 10:45pm
Hi,I have been told by a friend to see you about buying suitable trainers for running on a treadmill. I am a total beginner and wondered if I have to book an appointment to see you?
Thanks
David Reply
Shankara SmithJuly 3, 2019 at 11:41am
Hi David,No need for an appointment, all our staff are highly trained and will be happy and able to assist you whenever you come in.
best
Shankara Reply
GraceMay 21, 2019 at 2:00pm
Hi thereI believe I underpronate. My wear pattern on my shoes shows lots of wear on the outside heel of my feet and my big toes. I can't tell if I'm a heel striker. I am currently running with On Cloud, Nike Zoom Pegasus Turbo and Nike Zoomfly Flyknit. I find that my knees and my hips ache particularly my left hip. I don't ever get blisters even when running 15 plus miles. What type of sneaker should I be looking for? Any suggestions would be highly appreciated it. Thank you for all you do! Reply
Shankara SmithMay 21, 2019 at 6:09pm
Hi Grace,
ReplyIf the wear at the forefoot is around the big toe or ball of the foot on the inside, that suggests you are over-pronating. If the wear is even across the forefoot then that indicates a neutral foot strike, and if the wear is all along the outside, from heel to toe off then that's supination which is rare. The shoes that you currently have are all designed for a neutral foot strike, so I'm guessing they are not supporting you adequately and that's contributing to the pain in your knees and hips. If you can get into one of our stores for a Natural Gait Analysis that would be ideal. If that's not an option then I'd suggest you consider a mild support shoe; something like the Brooks GTS 19 which offers guidance to the foot, decreases over-pronation and still provides a very smooth and cushioned ride. If you love your On Clouds then the On Cloudflyer is also an option as it offers some support.
To help recovery and to protect against further injury it would be a good idea to do some glute strengthening as this really helps the stability of your running form. Check out Strength & Cross Training in our Run Better section.
Good luck:-)
Kirsta WilsonMay 10, 2019 at 9:28pm
hiI have started going to the gym approx 2 months ago and have 11 mins on the treadmill. since my review I have started getting shin splints. (treadmill has been speeded up) I'm not actually running yet, more like a fast walk.
somebody recommended I get a gait analysis done. I know you are primarily for runners but would this be useful for me. it's not straightforward for me to get to the Edinburgh store so wanted to know if it would be worthwhile going in Reply
Shankara SmithMay 11, 2019 at 12:28pm
Hi Kirsta,
ReplyIt would certainly be worth visiting our Edinburgh branch; we can do the Natural Gait Analysis to see how you're moving through your stride and where the pressure is going, but we can also talk to you about what you've been doing in training and if we don't think the shoes are the issue we can discuss stretching, etc. to help you to overcome this. In the meantime keep doing calf stretches as tightness in the calf muscle can be the cause of shin splints. Also, check out my video on exercises that can help shin splints: Shin Splints & How to Fix Them.
Don't be put off, shin splints is common when you're starting out, I'm sure you can get past it :-)
JasmineApril 25, 2019 at 10:47pm
Hi, I’m training for my first 10k and I’ve got my running up to an hour (and 8/8.5k) but I’ve hit a wall, when I near 8k my balls of my feet start to burn every time I take the weight off my step! I tried to run through it for a week (3 runs a week) but by the next week couldn’t even bring myself to lace up! The balls of my feet where a bit swollen and very tender to press at the bottom of my toes underneath my foot! Swelling gone down now but still very sensitive to pressure in that crease between ball of foot and toes! What an I do? How much is it to have someone analyse my running in your shop? Please help ☺️ ReplyShankara SmithApril 26, 2019 at 11:25am
Hi Jasmine,Firstly, you're doing great having got up to running for an hour. Now, it sounds like your feet have had a bit of a freak out at the increased intensity of your training. Such things are not uncommon and should pass, but it would definitely be a good idea to get your shoes and gait checked over. If you're able to get into one of our stores with your current shoes we will look at how they are working with your stride and see if anything needs to be adjusted or if it's a case of a bit more rest and then easing back into the training (we won't charge you for this service). In the meantime, it's a good idea to ice the area for 10 mins a day and also massage the arches of your feet with a tennis ball or even your thumbs - if they are tight it could be adding to the pressure on your feet.
Reply
RichFebruary 18, 2019 at 7:12am
Hi,I've been running 5-6 times a week for the last 5 years, taking part in regular 10k's and half marthons. During this period i've worn several iterations of the Saucony Guide which I think have always performed well for me...albeit felt a bit firm at times.
Recently I keep getting blisters along my arches - I've never had this before. According to the wet foot print tests i've done in the past i have normal arches.
Could it be that I need a more neutral / cushioned shoes as opposed to a support one?
Thanks Reply
Shankara SmithFebruary 18, 2019 at 4:34pm
Hi Rich,
ReplyThe current Saucony Guide ISO 2 is different from version 1 and not everyone who liked the previous version is finding it better. Blisters around the arch are usually linked to the the support in the shoe not being right for your feet. However, without seeing you it's impossible to know if that's because the shoes are too supportive or not supportive enough - both scenarios can lead to blisters. The wet foot print only tells you how you stand; your feet react to the movement of your body and vice versa, so your arches can collapse a bit during your stride even if they don't appear to when you're standing still. I would really recommend that you come into one of our branches to get your gait analysed, then we can advise what's causing the problem and the shoe that will work best for you.
Angharad AubreyJanuary 27, 2019 at 8:32pm
Hi,How much is the gait analysis? Reply
Shankara SmithJanuary 28, 2019 at 10:00am
Hi Angharad,
ReplyWe use our Natural Gait Analysis when fitting out our customers with the correct running shoes for their gait. We don't charge anything extra for the service, so you just pay the price of the shoes.
Shankara
James Mitchell-GearsJanuary 20, 2019 at 9:20pm
Hi,Do I need to book an appointment for the gait analyst?
Looking to come in on Saturday? Reply
Shankara SmithJanuary 21, 2019 at 9:52am
Hi James,
ReplyNo need for an appointment, all our staff are trained in Natural Gait Analysis, so just pop in when it is convenient. Fittings tend to take around 30 mins but can vary and some take longer. We can be busy on Saturdays in January, mornings are a bit quieter.
See you soon
Shankara
AazibJanuary 19, 2019 at 8:11pm
Hi,It's a very informative article yet what is more impressive is the regularity with which you have been replying to these queries all these years. I also have one.
I have very low arch, can say flat foot. I land on front foot (typically big toe ball sustains most of the pressure) and pronate bit more than moderate (may be because I am overweight by 15 kg from 25 BMI) . I was suggested Adidas supernova glide boost, on which I logged more than 500 km, but honestly it felt harder underfoot than my Nike Pegasus Trail shoes. My legs tend to stiff just before landing. Also I remained a chronic case of shin splints. It's time to change them. I have read positive reviews about ASICS GT 2000 and Gel Kayano. Please suggest if there is better option.
Regards Aazib
P. S I am from Pakistan, so a visit to any gait analysis facility is not possible. Will be grateful Reply
Shankara SmithJanuary 21, 2019 at 4:12pm
Hi Aazib,
Thanks for your very detailed description, this is helpful. It sounds like you need a flexible, well cushioned forefoot, guidance shoe. If you don't land at all at your heel (you can tell by looking at the bottom of the shoes and seeing if there is any wear there) then I wouldn't necessarily go for an anti-pronation shoe but focus on one that has the flexibility and cushioning you need plus some gentle guidance. If you could get a friend to take a video on your phone of you running away from him in the Adidas shoes, and then one of you running back – with the friend squatting down so we really see the foot action, you could email that to us and we'd be able to give more accurate advice: london(at)runandbecome(dot)com.
Otherwise, these are the shoes I'd hope could serve you well – but bear in mind this is just supposition:
Brooks Levitate
Brooks Glycerin
Brooks Ghost
Saucony Ride ISO
Asics Nimbus – though I'm a little concerned the flexibility may not be good enough
Alternatively you could try the low heel drop shoes, which work well for runners who barely land at the heel. The Altra Paradigm and the Hoka Arahi are well cushioned and have some support too. They will feel quite different from regular shoes like Nike and Adidas but they could work really well for you. It's hard to know without you being able to try them on first.
For your shin splints, which I know can be horribly painful, you need to concentrate on stretching your calf muscles. If you look at our Running Injuries: Shin Splints & Calf section, we h Reply
AazibApril 23, 2019 at 5:34pm
Hi,Just wanted to update and thank you for an excellent guide in absence. Just got the Levitate 2 shoes,put them on and the first thing I am doing is writing this. Couldn't be happier. These have everything from looks to support to comfort. Thank you for an excellent guide in absence.
Regards
Aazib Reply
Shankara SmithApril 24, 2019 at 9:35am
Hi Aazib,That’s great news, thanks so much for taking the trouble to let us know.
Enjoy:-)
Shankara Reply
LeahSeptember 9, 2018 at 4:51am
Still cant figure this out...heel first then side of foot and then a mighty plunking down and hitting ball of foot hard...toes going numb. Maybe a bit pronated...knee hurt grief..didn't realize this would be do hard to figure out...help please ..TX you ReplyShankara SmithSeptember 10, 2018 at 12:24pm
Hi Leah,
ReplySounds like you need to get into one of our stores for a full natural gait analysis fitting.
If that's not possible then from what you've stated I would guess you need a shoe with good flexibility through the mid foot and maybe a touch of support. If you transfer very quickly from mid foot to the ball of your feet then flexibility is key and a shoe that's not well cushioned enough or too stiff could cause your toes to go numb. If I'm right (and I'm not confident as it sounds like there's a lot going on and without seeing you run and talking to you I'm just taking an educated guess) then I'd look at Saucony Ride ISO, Brooks Ghost, On Cloudflyer.
Shankara
Steff MorganAugust 9, 2018 at 5:38pm
Hi,Have just returned to running after 2/3 years off I decided to invest in a proper pair of running shoes (previously ran in a pair of Nike air max fusion gym/training shoes - injury free and super happy in them) I visited a sports shop and had my gait analysed. Neutral pronation with medium arch was the assessment outcome. I ended up with a pair of Asics gel luminus 2, I’ve been running in them for a couple of months now and have had nothing but pain since using them. My hips hurt, my knees are uncomfortable. I rested and tried again thinking it may be my age and over zealousness. Still extremely unhappy in them, I’ve once again rested and recovered and just to see if it’s the shoes I ran in my old Nike gym shoes and what a relief, no pain, no niggles and happy to push on in mileage. My running style hasn’t changed, my running locations are the same, all elements of my running are the same barring the shoes.
Your nearest store is some miles away so it’s going to take some planning to get there, any advice until I can get there is appreciated. Until then I’m going to stick with my badly worn out but comfortable Nike’s! Reply
Shankara SmithAugust 11, 2018 at 7:37pm
Hi Steff,
ReplyOh that's not what you want when you're trying to return to running, I'm sorry to hear of the pain you've been experiencing.
I agree you should continue with your old Nike shoes until you can get into one of our stores but when you do come please bring both shoes with you. That way we should be able to see what the issue with the Luminus is. I must admit the Luminus was never a shoe we carried as Asics distributed it to sports shops that were more multi-sport than specialised running. So I don't know how the shoe performs. However, if you're not getting pain in your old shoes and plan to get into us for an assessment in the near future, then it sounds like you're going to progress better sticking to the old shoes for now.
All the best
Shankara
OzlemJuly 14, 2018 at 4:39pm
Hello. I bought a pair of trainers for me. I am normally size 5. I have been advised to get size 7 so bought size 7 for running/walking. My feet not measured and got size 7 so I not sure that’s right option to have 2 size bigger than my actual size? Can you advice me pleaseThank you
Ozlem Reply
Shankara SmithJuly 16, 2018 at 2:09pm
Hi Ozlem,Generally we would only recommend a customer purchase shoes two times bigger than their regular day shoes if they are competing in an ultra distance race over multiple days or if they are doing a Marathon or Ultra in very hot conditions. These tend to be the circumstances where you need a considerable amount of expansion room in your shoes.
Sometimes people have to go up in size to accomodate a wide foot but there are better options in wide fitting running shoes now, so that's a rare occurrence.
We usually advise customers to have between half and a full thumb width between the end of their longest toe and the end of the shoe - as measured when you are standing with body weight balanced between both feet. If you are training for Half Marathon upwards then it's good to have closer on a full thumb's width, especially in a hot summer such as this one.
Best
Shankara Reply
Henry WongJuly 11, 2018 at 10:21am
Hi, I'm not really near one of your shops and it's a bit of a drive away. Is there another way you can check what kind of shoes I need? Many thanks ReplyShankara SmithJuly 11, 2018 at 1:21pm
Hi Henry,The best thing will be to give us a call on 020 7222 1314, then we can ask you questions about your running to see if we can figure out whether we can offer any advice over the phone or if you'll really be best off trying to get in-store.
Shankara Reply
Anneliese SchneiderJune 20, 2018 at 2:41pm
hello do you need an appointment to get your gait looked at ReplyShankara SmithJune 20, 2018 at 5:17pm
Hi Anneliese,No appointment needed, all our staff are trained in Natural Gait Analysis, so just pop in when it's convenient.
Hope to see you soon.
Shankara Reply
Michele ReynoldsMay 23, 2018 at 11:55am
Hi ThereI'm the rare breed of supinator and have seen a specialist because I have trouble with Plantar Fasciitis on the left side of my left foot. Ive been given some insoles for shoes to try to make me more flatfooted which has almost cured my problem but some trainers I've tried on seem to exacerbate it. I also have a low instep and narrow heels.
I'm hoping to do a Marathon next year but am in the very early stages of running and want some good running shoes so I don't suffer from my problems if possible
I'm planning to be in Edinburgh this weekend. Is it likely that if I come into the shop there you might be able to help me out?
I've been to another specialist store and they didnt really have anything that I felt right in.
I am a bit fussy but I have had so many foot issues I need to be! Reply
Shankara SmithMay 23, 2018 at 2:38pm
Hi Michele,I think that would be a great idea. From what you've described the only practical thing to do is to look at your insoles and feet, do a gait check, and try you in the shoes we believe will match your needs.
All the best
Shankara Reply
John HopkinsFebruary 19, 2018 at 3:49am
I've been running for about 4 years now and have had my fair share of problems with my left IT Band which is frustrating to say the least. Any chance it has anything to do with the shoes I'm using? A shot in the dark but it's worth a try given I'll be close to one of your shops this week.Thank you! Reply
ShankaraFebruary 19, 2018 at 11:57am
Hi John,
ReplyIT Band issues are pretty common in runners, so you're not alone. Worn out shoes and more importantly shoes with inadequate support for your running gait will exacerbate the problem. So it's worth coming in to one of our stores with your current shoes, we can check if they are helping or hindering.
Other things to consider: invest in The Grid and use after running as part of your stretching routine, it's great for tackling tension in the IT band; always stretch your quads. To get to the root of the problem, consider a session with a Chi Running instructor to see where you're putting extra pressure in your stride and where there needs to be a better balance. If you're near to London, Balavan Thomas is great.
Oh, and look out for my video blog post on IT band, which we're sending out in our 2nd March newsletter, and then posting on our site.
Good luck
Shankara
LesleyNovember 9, 2017 at 10:17pm
Hi there, I have been running for 4 years now and have always worn saucony phoenix 7 but this last year I can't get them and have tried the phoenix 8 and omni but both have given me different injuries I just can't seem to find any thing similar enough can you please give me any ideas? ReplyShankara SmithNovember 10, 2017 at 3:58pm
Hi Lesley,
Did you get your gait checked at a specialist running shop before purchasing the Omni / Phoenix 8? I'm just wondering because the Phoenix 8 was quite different from 7 and the Omni is a much more supportive shoe than either. Phoenix 7 concentrated the support at the heel whereas version 8 moved it more towards the mid foot. Can you get into one of our stores for a full gait analysis? With the problems you have I think it's essential, otherwise you could just end up with another pair of shoes that doesn't work. You will probably have to change brands as Saucony doesn't currently have a shoe that supports just at the back of the heel. So that makes it even more important to get fitted properly.
Shankara
ReplyClairOctober 20, 2017 at 11:17pm
Hi ladies / gentsI have been running for nearly a year and a half, I am totally smitten, unfortunately I am currently sat here with my foot in a bucket of icy water due to inflamed ligaments on my left medial ankle bone -- I done a wet paper gait test myself and it appeared I over pronate tho after buying asics trainers twice I appear to have developed tendon or ligament damage approx 6 weeks after both pairs on my left foot - do U think I may have either the wrong shoes or a slightly odd left foot or both ? I'm am v v frustrated - I need to come in to be checked properly don't I?! Reply
Shankara SmithOctober 21, 2017 at 2:48pm
Hi Clair,
ReplyI feel your frustration! There's nothing worse than having the appetite for a good run but a body that's saying help.
You're right, you need to come in and see us. Yes, it probably has something to do with over-pronation but until we see you and your shoes we don't know if you need more support and that will be enough to solve it or if there's something else that needs addressing.
Don't worry, even if the shoes are fine there are other things that can be done. You may need a supportive insole - which we can also help with - or some strengthening exercises or even a look at your running gait and some work to improve overall posture. Whatever it is we will be able to help or direct you to someone else who can.
See you soon
Shankara
Alison POctober 8, 2017 at 10:16am
Just started running. I've done three runs. 2nd run I had pain between my little toe and heel, that radiated towards my ankle. Pain subsides after a couple of days. Third run, after a weeks rest, calfs started to feel they were working, and then I had the same pain in my foot. Two days later and I'm still struggling with a little pain.Any ideas? Is it my shoes? If so that's an easy fix, or is it something else? Reply
ShankaraOctober 9, 2017 at 11:26am
Hi Alison,
ReplyIt's not uncommon for the body to slightly freak out when you start running, so don't be too put off. Generally things will settle down in a couple of weeks. However, what you've described leads me to suspect your shoes may not be helping. Possibly the cushioning in the shoes is not adequate and that's causing the shock to push your muscles to spasm, more likely the shoes are not supporting you as your foot strike requires and the imbalance is causing tendons to over-stretch and muscles to over-work. If you can get to one of our stores with your shoes we can advise on whether they're doing a good job for you. In the meantime, stretch your calf muscles (letting your heels fall with your toes on a step is a great and gentle stretch) and get a massage ball to roll your foot on and release the tension – foot rotations can help too.
All the best
Shankara
NatalieSeptember 28, 2017 at 10:19pm
Hi All, ive just started playing netball but very early on have strained my tibialis posterior.. im wanting to go back but feel I need decent trainers.. would this be something you guys could help me with?Many thanks
Natalie
Reply
Shankara SmithSeptember 29, 2017 at 8:27pm
Hi Natalie,
ReplyIt certainly sounds like you would benefit from some supportive shoes to protect and hopefully prevent a recurrence. We have fitted netball players with running shoes but sometimes the outer sole hasn't proved hard wearing enough for the friction that builds with the twisting - I'm sure there's a better way of describing the action! What I'd recommend is that you come in with the shoes you've been using so far and let us take a look. It may be that a supportive insole would do the trick, so we could test you in those too.
Shankara
Lisa BowenSeptember 17, 2017 at 9:51am
Hi I would like some support for my arches. Is it ok for me to just call into your Cardiff store and get advice for suitable ones ?Thank you Reply
Chitika WheelerSeptember 18, 2017 at 10:00am
Hi Lisa,
ReplyPlease feel free to come into our Cardiff store. We will be happy to discuss your needs and make recommendations for you. If you have running shoes at the moment, please bring them along. We look forward to serving you.
Chitika
NicolaAugust 11, 2017 at 12:28pm
I don't run, because of a knee injury and surgery long ago. I would like to start running (40 years later!) by running on the spot and I would like a shoe that would support me for this and for faster walking. Is it still relevant for me to get a gait analysis? Thank you. ReplyShankaraAugust 11, 2017 at 3:45pm
Hi Nicola,
ReplyThat's great that you're inspired to get into it again. Yes, I would strongly recommend the natural gait analysis for you; for running on the spot you would still benefit from having the right support and for the fast walking it's going to be really good to match your motion with the correct level of support and cushioning. That way you'll be able to build up the training with less risk of fatigue and strain. You never know, with the right support from the shoes you may even be able to start jogging a bit again...
All the best
Shankara
Sally GoodmanJune 22, 2017 at 9:49pm
I've just had orthotics made for my trainers after years of changing trainers etc , my hair is supinator but my question is do I still buy support trainers ( asics kayano) or do I go for neutral ones as I have the support now in the insoles ? Help !Regards sally Reply
Shankara SmithJune 23, 2017 at 5:39pm
Hi Sally,Some podiatrists construct orthotics to complement the support already offered in anti-pronation shoes, in which case you stick with the level of support you've always had. Others design them with the idea of the insoles providing all the support needed for the foot strike, in which case a neutral but naturally stable shoe is a better match. I would avoid any support flexible neutral shoes; putting a supportive insole on a soft and flexible midsole can be as effective as building a house on sand.
It would be safest to double check with your podiatrist whether you should go for neutral or anti-pronation running shoes.
All the best
Shankara Reply
HeidiMay 3, 2017 at 6:27pm
I have been tested when running and told I'm a neutral runner... the running shop recommended supernova glide 8's as a neutral trainer, so I have brought these. Yet they appear to offer support at the heel for over pronating?? I'm confused! Can you help? ReplyShankara SmithMay 4, 2017 at 6:46pm
Hi Heidi,The Glide are designed for a neutral running gait, so you should be fine. It could be that the heel counter support is confusing you or simply the way the shoe uppers are cupped by the midsole but the Adidas Glide are certainly not a supportive shoe for over-pronation. The heel counter support is there to guide the foot through the stride and ensure a smooth movement. As long as the shoes are comfortable, give you the right feeling of cushioning and spring when you run you should be fine.
All the best
Shankara
Reply
ClaireFebruary 26, 2017 at 7:45pm
I have hip bursitis which has developed since I started running. I have a pair of Asics patriot 8 trainers. I had gait analysis and they said I land on the outside of my foot and roll in slightly. I also have an issue where my big toes have rubbed on the mesh of the trainer and caused small holes. I have only had the trainers for 5 months. Are you able to recommend trainers for me? ReplyShankara SmithFebruary 27, 2017 at 12:17pm
Hi Claire,
I'm sorry to hear you're having such issues with your running, it can be so frustrating when all you want to do is excercise and enjoy it. So, let's see if we can help get things sorted.
The most ideal thing would be for you to come into one of our branches and let us look at exactly what's going on and test you in some shoes. If this is impossible then here's what I'm thinking. The Patriot is a very basic running shoe which doesn't offer any support for the moderate over-pronation I suspect you experience – landing on the outside and rolling in slightly. If the holes in the shoes are above the big toe on the uppers, that backs up my theory of mild over-pronation. Your hips are obviously taking more strain than we want. The lack of support in the shoes could be part of the problem here but it could also be lack of stretching/cushioning or just over doing it. I suggest you try these stretches.
ReplyFor the shoes, it is hard not being able to see you run but these are ones that would be up for contention: Brooks Ravenna 8, Saucony Guide 10, Asics 1000, New Balance W860 v7, Brooks Vapor 4. Of which the two Brooks ones have a bit of extra protection over the big toe area and should be more resistant to holes coming through the material.
Good Luck
Shankara
DaveFebruary 16, 2017 at 4:13pm
HiI think I'm about due for new shoe's, my current one's being NB 860v5. There's considerable wear on the outside of the right heel and again on the outside edge of the forefoot, with minor knee niggles and minor soreness at r/hand lower shin which comes and goes. I seem to have problems trying to speed up and maintain a faster pace, I'm just wondering if it could be down to the shoes and something's out of kilter, and better new shoe's would help my running a lot? Perhaps a gait analysis and fitting would be highly beneficial.. thanks..
Dave.. Reply
Shankara SmithFebruary 16, 2017 at 6:35pm
Hi Dave,
ReplyAs the 860 is now on version 7 I'm guessing your shoes are anything from a year to two years old, as such it's likely that they are getting worn out – not just in cushioning but also in balance. From the issues you've described it is hard to know if the shoes are simply worn out or if they're not providing the best support for your running style but as it's highly likely that they are at the end of their life it would be best to invest in a new pair, fitted properly to your running movement.
Whether that will solve the knee niggles and slight shin splints – good chance new shoes will help – or the speed issue – less likely sadly, no Supersonic shoes yet – I can't say. New shoes, properly fitted, will offer better protection but if your tendons and muscles are already fatigued, tight, struggling to recover from training, then shoes can only do so much. I would recommend you look at your stretching routine after training, and your training schedule as a whole, the fact that you're struggling on speed indicates over-training or a build up of stiffness is at least part of the problem.
Good luck
Shankara
BenDecember 14, 2016 at 12:05pm
Hi,Thanks for the article unfortunately I don't seem to fit into any of the catagories so was wondering if you could advise. When I run I tend to strike the ground with the balls of my feet mainly on the right hand side. However I also overpronate quite a lot and I have been using the New Balance 1260 for the last few years and they have been great. Unfortunately I now need a new pair but they are too expensive so am looking for an eqivalent. I have tried the 860's by the same company but have been plaqued with new pain since I started using them, I was told they are for heel runners so I don't know if that is the reason or just a coincidence. Ssomeone recommended a few pairs to me:
Saucony Guide
Mizuno Inspire
but I am loath to waste any more money so any advice would be much appreciated.
Best regards
Ben Reply
Shankara SmithDecember 15, 2016 at 12:28pm
Hi Ben,
ReplyI would really recommend that you come into one of our branches (or if that is impractical then a good running specialist) to have a Natural Gait Analysis fitting. As you've discovered, buying shoes on guess work often proves problematic and costly. The motion you describe is not uncommon but does mean you need the perfect blend of support and flexibility. As you've got on well with 1260 you may find the Saucony Hurricane works. I'm not convinced Guide or Inspire would be right as they are more controlling than 1260. The issue you face is over-pronation happening in a very short area, most will start at the heel and pronate over the arch but you'll be doing at the forefoot and the movement will be very quick. So you need the flexibility as well as the support.
Hope this is of some help
Shankara
JemmaOctober 19, 2016 at 5:07pm
Hi I am looking to come and visit one of your shops for advise on a running shoe. I don't really have any issues with my feet but my knees grind a lot after running and I find i over use one leg/side throwing me off balance/ putting strain on my lower back. I've stopped running because of this and I'm missing it! I'm desperate to get back into it and I'm happy to invest all that I need to to help minimise the post run aches! P.s when you do the running assessment is it in store with lots of people around? I'm a bit shy/new and running and wouldn't mind coming at a quiet time of day if you can advise me when!Many thanks! Reply
ShankaraOctober 21, 2016 at 9:58am
Hi Jemma,
ReplyYour situation with your running fair is not unusual, most of us will favour one side of the body over the other and this can cause a bunch of injury challenges. Certainly getting the correct shoes for your feet and overall body motion is going to help but when you come for the fitting do explain the issues you've been having, our staff will be able to advise you on what extra things could help. That could be introducing some core exercises into your routine or seeking further advice on your running technique from Chi running instructor Balavan Thomas.
As for being a little self conscious about the fitting process, I totally understand. Rest assured our staff are very caring and far from intimidating. Our quieter times tend to be weekday mornings.
Best
Shankara
HelenSeptember 20, 2016 at 11:19am
I would like to visit your shop this coming Saturday. Do i need to make prior arrangement for shoe fitting?Regards Reply
Shankara SmithSeptember 20, 2016 at 11:57am
Hi Helen,
ReplyAll our staff are trained in Natural Gait Analysis, so no appointment is necessary, just come on by when it's convenient. It's good to allow 30 minutes for the process. Saturdays can get busy, so if you're able to make the morning rather than the afternoon you may find that more comfortable.
Best
Shankara
Lynette TuckerSeptember 5, 2016 at 8:44pm
HI, Do I need an appointment or can I just turn up? ReplyShankara SmithSeptember 6, 2016 at 12:06pm
Hi Lynette,
ReplyAll our staff are trained in the Natural Gait Analysis, so there's no need for an appointment. Just pop in when it's convenient for you. Best to allow about 30 minutes for the fitting.
Shankara
DavidAugust 6, 2016 at 8:08pm
Hi.Trying to find some trainers that are comfortable.
I am 5ft 10 and 18st 6lb. Having lost approx 3.5 stone in weight through dieting.
I am starting more vigorous exersising and I now take part in our local park run on Saturday mornings which I thourouly enjoy as well as walking 5k every day.
I have a wide "toe box" and standard trainer tend to crush my outer toes.
Although I go to "park run" I usually just walk as fast as I can but now want to start jog walking and build up my strength and stamina. When I have been walking fast for a while I get pains up the front of my shins. Also when I have tried to job in short burst I feel that all my weight is landing heavy on my heals and causing did comfort in my ankle joint.
Looking at a pair of my street shoes the outer part of the heals have worn away significantly more than the inner part. I also walk with my feet pointing out.
Unfortunately I can not see that you have a store near me PR9 8QE.
I usually wear size 10 shoes.
What type of trainer could you recommend
Regards
Dave Reply
Shankara SmithAugust 10, 2016 at 12:26pm
Hi Dave,
ReplyCongrats on your weight loss and fitness improvements, it's great that you're walking 5K a day and the right running shoes should really help you to incorporate more running.
I think I know what's causing the pain in your shins (shin splints). If your feet point out as your walk you don't get as much support through your stride - your legs are moving straight forward but your feet are pointing away from that line causing the weight of your body to move over your ankles/arch, so the ball of your foot has the weight of your stride moving across the side of it rather than straight over. It's a bit hard to explain but hopefully it makes sense! This means there's more rotation through your foot and your calf muscles end up working a bit harder to keep everything moving correctly. When the calf gets fatigued and tight it pulls on the attachment to the shin, causing pain.
The way your day shoes wear indicates heavy heel striking, which makes sense, so good cushioning is going to make the ankles more comfortable. Add in good arch support and your feet will have some help to overcome the strain on your calf muscles.
As you have a wide toe box, need good cushioning and support, the shoe that jumps to mind is the New Balance M860 in the 4E width.
Ideally you'd get a proper gait analysis and fitting from a specialist running shop (there is Natterjacks in Southport, I'm not familiar with the shop but it is a specialist) but if that's not possible then the M860 would be the one to try.
All the best
Shankara
AmandaJuly 15, 2016 at 4:30pm
Could you please recommend a trainer which will support me running and aerobics. I need support for achilles problems as this is the area I struggle with most many thanksReply
Shankara SmithJuly 16, 2016 at 10:52am
Hi Amanda,
ReplyAlthough not designed with aerobics in mind, most running shoes will perform well for that exercise. The only area of concern is that the uppers of running shoes are lightweight and not really reinforced, so if there are lots of sideways slides they can take a bit of a battering. Assuming your aerobics is more keeping you on your toes and bouncing rather than sliding, running shoes should be fine.
An achilles problem suggests you may need some arch support; if the arch collapses in when weight goes through the stride this tugs at the achilles and can cause aggravation. Ideally we need to see you and use Natural Gait Analysis to ascertain how best to support your achilles, and feet, but if this is impractical for you I'd take a gamble on Brooks Ravenna 7, Saucony Guide 9 or New Balance W860 V6, all of which offer nice arch support whilst still being flexible (good for the aerobics) and well cushioned.
Shankara
DebbieMay 6, 2016 at 11:19am
HiI'm a forefront runner but have suffered with heel Achilles tendonitis and have read that this is due to forefront running plus been advised by a reputable sports physio that this is the case. I have been advised to get full heel support trainers and not to wear flat shoes generally, however the advice above on this page indicates that forefront runners need neutral trainers. I am confused.
Cheers
Debbie
Reply
Shankara SmithMay 9, 2016 at 3:58pm
Hi Debbie,
ReplyI understand your confusion, figuring out the cause of an injury can like following a complicated maze.
The majority of people who land on their forefoot will be ably protected by a neutral running shoe. However, there are some who flick quickly and powerfully inwards as the weight travels from the outside of the foot towards the big toe metatarsal, this can result in extra force going through the joint, moving the foot into an over-pronation position. This rapid movement can end up tweaking the achilles every time you land. Without watching you run I can't be confident this is what's happening to you but it would be a rational conclusion.
It is tricky to find the correct shoe for someone who over-pronates and is a forefoot landing runner. The shoes have to support but also flex in exactly the right place for the individual, otherwise the support doesn't feel comfortable and often doesn't even work well. I would strongly recommend you to make a trip to one of our shops so we can check out exactly what is happening and make sure you get the right shoes to aid your running and recovery. If that's impractical due to your location, then look for an independent (they tend to have better trained staff than the multi-nationals) running shop in an area convenient for you.
Hope this helps
Shankara
Linda CraddockNovember 6, 2015 at 4:59pm
Hi there, I am constantly plagued with blisters on the outside edge of both feet near my big toes. I have tried changing my laces, changing my trainers but still constantly getting blisters. The longer the run the worse they are. If I run 3 - 5 miles my feet are okay but as soon as I do 10 -13 miles my feet are a mess at the end of the run - sometimes even blood blisters.Do you recommend I pay you a visit?
Regards Linda Reply
Shankara SmithNovember 7, 2015 at 1:27pm
Hi Linda,
ReplyNothing will put you off your running like recurrent blisters! The cause will be linked to the motion of your foot through each stride. The best thing would be to come in with your current running shoes and let us see what's going on and try to find a solution for you.
Shankara