Novice Runner - Training / Shoes advice

[Robw73]

A quick background.

I started running again in March after approx 15 years of very little physical activity.
I've gone from zero to regularly doing 7kms to 8kms runs 2 or 3 times a week.
I'm pleased with progress as I was hampered for 6 weeks with an injury.
My aim is 10kms. I've managed this once!

I'm seeking advice really.
What is the most effective way of building fitness / stamina?
Is it simply just to keep getting out there?

Also, I don't have a huge amount of spare cash!
At the moment i'm plodding around in pretty crap trainers.
Can anyone recommend a decent pair of running shoes (little country tracks or road) for a budget of about £80?

Any help will be greatly appreciated.

Thank you

Edited by Robw73 on Tuesday 1st September 18:53

[dai1983]

Aye just keep getting out there and runs will get faster/longer.

Someone will probably be here to rubbish this in a minute:

I've always bought in the £20-40 bracket from Sports Direct and similar outlets. I do (or did) a fair bit off road in puddles etc and couldn't cope with a £80 pair getting stinking. The rate in which they wear out you could put the change towards the next pair

[Roger645]

W

Robw73 said:

A quick background.

I started running again in March after approx 15 years of very little physical activity.
I've gone from zero to regularly doing 7kms to 8kms runs 2 or 3 times a week.
I'm pleased with progress as I was hampered for 6 weeks with an injury.
My aim is 10kms. I've managed this once!

I'm seeking advice really.
What is the most effective way of building fitness / stamina?
Is it simply just to keep getting out there?

Also, I don't have a huge amount of spare cash!
At the moment i'm plodding around in pretty crap trainers.
Can anyone recommend a decent pair of running shoes (little country tracks or road) for a budget of about £80?

Any help will be greatly appreciated.

Thank you

Edited by Robw73 on Tuesday 1st September 18:53

A 10k training plan will give you some structure and it sounds like you could get one and start some way into it, Google 10k training plans and you will find loads.

I get on well with Hal Higdons plans ( see below) but you may find some that suit you better;

http://www.halhigdon.com/training/51121/10K-Traini...

For a good price on shoes I go to sportshoes.com They usually have good deals on last seasons shoes

[Foliage]

I started out with £30 asics as I didn't know if id stick with it (I don't generally wear trainers for anything other than sport)

But you are running quite a lot and a good distance so its worth the investment because your trainers are a factor in injuries.

Make sure you stretch after you run too.

As for getting to 10km you can do it (I did it first time I tried, through sheer bloody mindedness), you can do it tomorrow, you wont likely beat the 1 hour mark but you can do it, its a mental battle keeping going.

[944fan]

The usual advice here is to go to a proper running shop and get your gait analysed. You can get specific shoes for your running style which will reduce injuries. You may be lucky and have neutral position in which case almost any trainer will be fine.

The only problem with this is you will pay full price for the shoes that could be got a lot cheaper on line.

Another way of doing it is to wet your foot and walk across a piece of brown paper. The footprint left will show whether you have a neutral pronation or over/under. You can then buy appropriate footwear online.

Also look on running.about.com for 10k plans. They are nice and simple on there.

[markh1973]

944fan said:

The usual advice here is to go to a proper running shop and get your gait analysed. You can get specific shoes for your running style which will reduce injuries. You may be lucky and have neutral position in which case almost any trainer will be fine.

The only problem with this is you will pay full price for the shoes that could be got a lot cheaper on line.

Another way of doing it is to wet your foot and walk across a piece of brown paper. The footprint left will show whether you have a neutral pronation or over/under. You can then buy appropriate footwear online.

Also look on running.about.com for 10k plans. They are nice and simple on there.

You also need to consider where on your foot you land - front, middle or back as this will impact (no pun intended) on the sort of shoe you want. There can be a significant difference in drop between different shoe - different drops can cause calf pain.

Even having the same drop is no guarantee of comfort - I usually run in shoes with relatively little cushioning - bought a pair of cushioned shoes for recovery and they gave me shin splints.

[truck71]

944fan said:

The usual advice here is to go to a proper running shop and get your gait analysed. You can get specific shoes for your running style which will reduce injuries. You may be lucky and have neutral position in which case almost any trainer will be fine.

The only problem with this is you will pay full price for the shoes that could be got a lot cheaper on line.

Another way of doing it is to wet your foot and walk across a piece of brown paper. The footprint left will show whether you have a neutral pronation or over/under. You can then buy appropriate footwear online.

Also look on running.about.com for 10k plans. They are nice and simple on there.

Agree, I started another thread which has led to a successful conclusion. I had a neutral gait on my left foot but was turning in on my right, both with a heel strike tendancy. Tried loads of options this morning and ended up with a pair that feel like an extension of my foot with plenty of cushion for the heel strike. Only thing is they're bright red!

[rhinochopig]

For some people a sports direct purchase will be fine. If you have a poor foot placement or dodgy knees then it is really worth going to a specialist running shop and getting a fitment. You can tell them your budget and you'll get something that fits well. You will pay more than sports direct but it's worth it.

Take this from someone with bad knees

[MC Bodge]

I would suggest that people who begin running concentrate on running with a light, knee-lifting, mid-foot strike (and work on strengthening of the feet). Shoes with a low heel-toe drop make this easier to achieve. It can initially take more effort, but the result for many people will be less jarring of the knees and hips.

Support and motion control shoes are mostly just masking bad form.

Strengthening of the core muscles and improvng balance can also help considerably.

I wish I had learned this years ago, rather spendng most of my 20s and early 30s constantly recovering from injuries.

[Foliage]

MC Bodge said:

Strengthening of the core muscles and improvng balance can also help considerably.

My core is so so strong (3 minute planks with ease, have to stop as my shoulders hurt..) Ive started doing plank ups.

But how do I improve my appalling balanace?