I am a beginner runner and I'm trying to get in shape and build up my endurance to be able to run a solid 5K. I have read over and over what to do and what not to do while running. I feel like I'm focusing SO HARD on doing the right things that I'm not effectively running with the remainder of my body. My main problem I think is my feet. I have high arches and I walk and run with a heel strike. How do I break this habit? Do I need different shoes? I get shin splints and my calves feel like they are the only muscles getting any kind of workout. I'm 5'4 and 132 lbs. Help !! I don't know what else I could be doing wrong!
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Why am I running wrong??
- Thread starter Belizabethes
- Start date
If you're calves feel like they are the only muscle group doing anything, then you are running incorrectly. Running is a whole body activity. Focus on your core, lift from your core. That sounds stupid and I never believed it or followed it when I began running, but when I actually realized what that meant/felt like, it made a world of a difference. Do core workouts to strengthen your abs; you'll need those muscles to lift your legs during your run.
New shoes may be in order. Go to a Pacers or similar store that can do a free gait analysis. They'll tell you the kind of shoe you need for your arches, and can also address the heel strike. While you're running, focus on how your feet hit the ground. Modify your form so that your foot hits flat on the ground. It may feel awkward at first, but you'll eventually get used to it. If you hit with your heel first, you are stopping momentum and actually making yourself work harder. Also make sure that when your foot lands, it is landing UNDER your body and not in front of it, for the same reason.
Keep at it!
New shoes may be in order. Go to a Pacers or similar store that can do a free gait analysis. They'll tell you the kind of shoe you need for your arches, and can also address the heel strike. While you're running, focus on how your feet hit the ground. Modify your form so that your foot hits flat on the ground. It may feel awkward at first, but you'll eventually get used to it. If you hit with your heel first, you are stopping momentum and actually making yourself work harder. Also make sure that when your foot lands, it is landing UNDER your body and not in front of it, for the same reason.
Keep at it!
It's more or less impossible to eliminate the heel strike unless you wear minimalist shoes, which aren't for everyone. You can try them, but I'm unsure of how a high-arch would do in them. Otherwise, you should be wearing a shoe without excessive heel support, because the more there is, the harder the heel strike it will give you.
Other than that, don't worry about focusing so hard on your form right away. It's like improving your golf swing, in that it's not possible to make big changes in your form after years of doing it a different way. Just get into the flow of the way you do it and gradually change little things at a time.
Other than that, don't worry about focusing so hard on your form right away. It's like improving your golf swing, in that it's not possible to make big changes in your form after years of doing it a different way. Just get into the flow of the way you do it and gradually change little things at a time.
I find that running on a softer (not pavement or concrete) surface, such as dirt or grass allows me to experiment more effectively with different foot fall patterns. If you know what it feels like to land mid-foot, it's easier to identify what helps you do so regularly. I also find that running at different speeds allows me to land differently and identify patterns - speedier and I'm forward on my toes and more likely to be using my quads, slower and chances are good I'm more centered and there is a fair chance I'm driving with my calves and hamstrings. The key is to experiment some and get a feel for what feels right.
Some interesting advice here and just to be awkward here's mine. Starts with some basic thoughts and finishies with tips.
I agree with Sure that experimenting on softer surfaces is safer. There is an issue with this however and being a cross country runner who moved to roads I can safely say the two are very different and what works on one needs to be adapted for the other.
Gait analysis is very valuable and getting the right shoes is crucial. I found the brand that work for me and stick to them religiously.
Correct gait is to strike slightly to the outside of the heel, roll along the outer edge of the foot, then cross the ball of your foot and take off with the big toe. Seeing ff you run or walk with good gait needs only a look at some well worn shoes, ideally a set you have only used for either running or walking, not both. Wear would be mostly at the outer heel and big toe, but not too steep at the heel meaning you are striking the heel with your toe to elevated, the rest of the main wear should show the rest of the path of your weight along your feet. This doesn't replace a proper treadmill analysis, but i had one where the treadmill was too narrow so I had to holg my arms up and was running un-naturally so got false readings.
Running is everything regarding bio-mechanics. I was a good level distance runner and the part I got wrong was my arms crossing my body. Correcting this cut over 2 minutes off my half marathon time in a year, improvement I didn't expect especially when it added over 5 to it in the early stages.
There are people who have done very well with poor running styles, my most loathed is the nodding dog Paula Radcliffe who is so proud of what she did despite ignoring coaches, unfortunately not smart enough to imagine what she could have done if she hadn't ignored them.
Lifting feet off the floor. The worst thing I hear people say about running 'get those knees up.' Running is a high impact activity, there are complex calculations regardign the impact based on bodyweight, speed and the distance you land from. Cross country involves bringing your feet above obstacles, the road or pavement have few of these, as such my feet are rarely more than a few inches from the ground, why waste energy and increase impact un-necessarily. I am not running upwards, so only forward energy is worthwhile and I am now almost 1.5 times my ideal running weight so reducing impact is all the more important.
Things to remember starting at the top.
Head shouldn't be up and down all over the place, because your running should be smooth. Face relaxed head straight allowing easy breathing.
Shoulders, relaxed unless sprinting. There are a number of people who run with shoulders lifted, creating massive tension and risking RSI style neck injuries. Smooth style means being relaxed, not easy when focussing hard.
Arms. Relaxed and moving forward and backward if going straight and flat, slightly up if going up hill, down on downhill, more swing from the right when going left etc. Arms direct you a lot and crossing the body when only one foot is in contact with the ground at a time generates twist on the knees.
Torso. Correct alignment and relaxed, allow breathing to happen without affecting posture. The torso holds everything together, keep it under control, but not tense.
Legs. Send them where you are going, if you are on a steep up hill lift them, flat, send them forward, seems idiotically simple, but it's where many go wrong. Make sure your knees go in parellel, many run with knees buckling inward or outward then declare running is bad for the knees. Running badly is bad for most things running well is one of the only exercises our whole bodies were designed for.
Feet. Strike pattern was covered, keep them in a nice alignment again and take care of them. The get the most battering so be nice.
I agree with Sure that experimenting on softer surfaces is safer. There is an issue with this however and being a cross country runner who moved to roads I can safely say the two are very different and what works on one needs to be adapted for the other.
Gait analysis is very valuable and getting the right shoes is crucial. I found the brand that work for me and stick to them religiously.
Correct gait is to strike slightly to the outside of the heel, roll along the outer edge of the foot, then cross the ball of your foot and take off with the big toe. Seeing ff you run or walk with good gait needs only a look at some well worn shoes, ideally a set you have only used for either running or walking, not both. Wear would be mostly at the outer heel and big toe, but not too steep at the heel meaning you are striking the heel with your toe to elevated, the rest of the main wear should show the rest of the path of your weight along your feet. This doesn't replace a proper treadmill analysis, but i had one where the treadmill was too narrow so I had to holg my arms up and was running un-naturally so got false readings.
Running is everything regarding bio-mechanics. I was a good level distance runner and the part I got wrong was my arms crossing my body. Correcting this cut over 2 minutes off my half marathon time in a year, improvement I didn't expect especially when it added over 5 to it in the early stages.
There are people who have done very well with poor running styles, my most loathed is the nodding dog Paula Radcliffe who is so proud of what she did despite ignoring coaches, unfortunately not smart enough to imagine what she could have done if she hadn't ignored them.
Lifting feet off the floor. The worst thing I hear people say about running 'get those knees up.' Running is a high impact activity, there are complex calculations regardign the impact based on bodyweight, speed and the distance you land from. Cross country involves bringing your feet above obstacles, the road or pavement have few of these, as such my feet are rarely more than a few inches from the ground, why waste energy and increase impact un-necessarily. I am not running upwards, so only forward energy is worthwhile and I am now almost 1.5 times my ideal running weight so reducing impact is all the more important.
Things to remember starting at the top.
Head shouldn't be up and down all over the place, because your running should be smooth. Face relaxed head straight allowing easy breathing.
Shoulders, relaxed unless sprinting. There are a number of people who run with shoulders lifted, creating massive tension and risking RSI style neck injuries. Smooth style means being relaxed, not easy when focussing hard.
Arms. Relaxed and moving forward and backward if going straight and flat, slightly up if going up hill, down on downhill, more swing from the right when going left etc. Arms direct you a lot and crossing the body when only one foot is in contact with the ground at a time generates twist on the knees.
Torso. Correct alignment and relaxed, allow breathing to happen without affecting posture. The torso holds everything together, keep it under control, but not tense.
Legs. Send them where you are going, if you are on a steep up hill lift them, flat, send them forward, seems idiotically simple, but it's where many go wrong. Make sure your knees go in parellel, many run with knees buckling inward or outward then declare running is bad for the knees. Running badly is bad for most things running well is one of the only exercises our whole bodies were designed for.
Feet. Strike pattern was covered, keep them in a nice alignment again and take care of them. The get the most battering so be nice.
Where should I be feeling the workout? I run with my neighbor (who is a beginner as well) and she says that she feels it in her inner thighs. This has thrown me for a loop.
I've focused at times and felt it more in my quads but I tried running like that again and then I hurt my hip.. I guess I need a coach to watch me run and critique me- I didn't know this would be so hard!
I've focused at times and felt it more in my quads but I tried running like that again and then I hurt my hip.. I guess I need a coach to watch me run and critique me- I didn't know this would be so hard!
I live in a small city.. What type of stores have these gait tests? I've tried changing my run to the mid-foot strike and I've done nothing but injure myself. I've even tried WALKING different but it hurts my shins more than anything and I feel like im just learning to walk and it takes too much concentration.. Ugh ..
Gait analysis is something running shops will do, but it will be specialised stores. The new shoes guidance is likely right but without knowing what you need buying new shoes is guess work. Daft as this seems try finding an old set of running shoes, take some photos of the soles and post them up. I cannot guarantee but I may be able to give guidnace from this.
You will feel running in different areas dependant on gradient, weaknesses and style, no-one can tell you what is perfect. I feel it most places muscular wise mainly all of my legs and back, with chest and torso next then arms. Breathing is my weekness so my ribcage feel pulled apart at the end.
Running well is hard to teach, and it does help to have someone who knows their stuff with you. It is hard to correct as everyone assumes they have been doing it their whole life correctly. The most difficult part is that you will be concentrating on getting everything right and someone will tell you to be more relaxed, I know I have had it and done it, but it is right.
Try to relax and run first, even try enjoying it by chatting and forgetting what you are doing, this will do one of two things, make you so distracted you get it more worng, or simply relaxed and start improving.
You will feel running in different areas dependant on gradient, weaknesses and style, no-one can tell you what is perfect. I feel it most places muscular wise mainly all of my legs and back, with chest and torso next then arms. Breathing is my weekness so my ribcage feel pulled apart at the end.
Running well is hard to teach, and it does help to have someone who knows their stuff with you. It is hard to correct as everyone assumes they have been doing it their whole life correctly. The most difficult part is that you will be concentrating on getting everything right and someone will tell you to be more relaxed, I know I have had it and done it, but it is right.
Try to relax and run first, even try enjoying it by chatting and forgetting what you are doing, this will do one of two things, make you so distracted you get it more worng, or simply relaxed and start improving.
ChristinaV
New member
Hello everyone! I am facing injury issues as well because of running, back and knee pains mostly. Do you think that shoes play an important role? I am thinking of buying a new pair and I 've been told that Asics is the best choice. I am eyeing these ones
GEL-QUANTUM 360 KNIT 2 | Men | CARBON/DARK GREY | Men's Running Shoes | ASICS
Asics Dynaflyte 2 T7D0N-0190
What do you think?
GEL-QUANTUM 360 KNIT 2 | Men | CARBON/DARK GREY | Men's Running Shoes | ASICS
Asics Dynaflyte 2 T7D0N-0190
What do you think?
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