Well, me too. I'm a runner wannabe right now, maybe. I don't think I could run very far or for very long though at the moment. Everyone starts somewhere and for most of us we start off by walking more and that's ok. Walking is a great place to start.
I know I am trying to walk more and workout on my elliptical and I will gradually work up to running and plan on starting the Couch25k program when it is warmer out.
I've been using my elliptical more and more and then a couple weeks ago now my right foot would be really sore afterwards. I just shrugged it off and attributed it to me being out of shape, but the pain got worse. After my first session with the personal trainer I woke the next morning and could barely put any weight on my right foot. My heel is where I had the most problem, it really hurt! After google diagnosing myself and seeing a doctor I learned that I had Plantar Fasciitis. Let me tell you, it isn't fun.
Basically, the plantar fasciitis makes me have a lot of heel pain. It can be caused by a variety of factors, but being overweight is a big one. I had pain and I ignored it and then I suddenly had all this pain. This is why it is so important to consult a doctor before you change diet and exercise plans. If you aren't careful you can hurt yourself. Now, luckily my case isn't a serious injury and it will go away and the reoccurrence of the problem will decrease as I lose weight, but it could have potentially been avoided.
How you ask? First, by wearing appropriate shoes when working out.
Ok, so you want to be a runner? Let's start at the very basics. Before we even master running at all, let's start with what we need to run. A good place to start is with the shoes.
Honestly, I gave no thought to what sort of shoes I should have. In the past I would just go to a sneaker outlet or something and grab a pair in my size and probably put a lot of emphasis on the appearance of the shoe. I gave no other real thought to it.
Truth is, I've learned that if I am going to start walking, and eventually running, I should go to a running/walking shoe store and be fitted. When I was first told this my "fat girl brain" kicked in and I immediately thought to myself, "I can't go there. I can't be a fat girl walking into a running store." That is so completely ridiculous. I was worried thinking to myself that I'd be judged by all the runners walking in there when clearly I don't look like a runner, but you know what. . . everyone starts somewhere!
I went to a local runner/walker shoe store, you can probably find one in your area by googling it. I walked in and was immediately greeted and asked what I was interested in. I explained that I was in the process of losing weight and increasing my activity level and then the employee explained to me the process for fitting me for a shoe.
When you are fitted the store employee should watch you walk naturally. He/she judges your gait and see how your feet are. When I was observed I learned that my arches are apparently week and I need some extra support there. Immediately that apparently narrowed down my shoe selection. Then, my foot was sized and I learned that my one foot is slightly bigger than the other, apparently very common. After observing my natural walk and then sizing my foot the employee came back with 2 selections that he felt were best for me.
I tried on the first pair and then he had me walk on the treadmill. While walking on the treadmill, he observed my walk. We then repeated the process walking on the treadmill for the second pair. Based on talking with me about how each pair felt and by observing me walk we settled on a pair that was best for me. The proper fit and added arch support that I apparently need should really help with my foot pain and hopefully prevent knee, hip, and back problems.
If you've been concerned about going to a running store I highly recommend going. My experience showed me that the employees are running enthusiasts and are more than happy to help someone who is new to the sport. Even if you are just interested in walking that is a great place to start. I never realized the importance of having the right pair of shoes for you and the impact it could have.
Have you been fitted for running shoes, what did you think about your experience? Are you happy with your running shoes?
Do you have any advice for new runners/walkers?
My husband has been really bothered by his heal as well. It started during a hike with his scout troop. I think I will strongly encourage him to go to the doctor. Thanks for this info Katie!
ReplyDeleteI am not a runner but I sometimes I wish I was. They make it look so easy! I have heard good things about the couch25k program! When I first started working out, I would walk on the treadmill. I pulled something on the top of my foot and had to do the stationary bike for a couple of months. The bike helped a lot and I eventually made my way back to the treadmill without hurting my foot!
ReplyDeleteI have always wanted to go get fitted for walking/running shoes but those stores are so intimidating to me!!! I feel like everyone would wonder why the chubby girl was in there....guess I need to suck it up and get my butt in there. I have feet issues too and having the proper shoes would probably make all of the difference in the world! Thanks for this!!!
ReplyDeleteRight when I started my blog was when I got diagnosed with PF. I ended up with a cordisone shot and in a boot for 2 months. DO THE STRETCHES. Believe me you don't want to be in the position I was in. I'm still having issues with my PF getting tight and causing pain and its almost a year later. Catch that sucker while its still early and do everything you can. Its one of the hardest foot injuries to get rid of!
ReplyDeleteThis post is definitely encouraging! I have wanted to get fitted for shoes for a long time, but I didn't know what they would think of me. lol I will definitely have to do it now though. :)
ReplyDeleteI went to a store called Marathon Sports here in Boston to get fitted for running shoes and had a very similar experience - I was expecting judgement but felt none, it was a pleasant surprise and I felt major differences running in the right shoes versus the ones that I thought were pretty. It's definitely worth it to spend the money on a good pair of quality sneakers and I know it has made a difference in how my joints feel both during and after running. Having the right shoes has also helped with my stride - I tend to roll out and put a lot of weight on the outside of my feet while running and having the right shoes has started to help getting me out of that habit.
ReplyDeleteGood luck running, can't wait to hear how it goes!
The greatest piece of advice I ever got when learning to run long distances is to really focus on your breathing. In through the nose and out through the mouth should be focused on the entire time you're running. It makes it so much easier if you're breathing correctly. Getting fitted for running shoes is a great suggestion! I've been wanting to do that. I've completed two half marathons and my feet have always paid for it in the end- sore with blisters. Yuck.
ReplyDeleteMy favorite pair of tennis shoes EVER came from a running store! Like you I was super intimidated going in there...my experience wasn't quite as positive, but I ended up loving the shoes so it was ok. :) I really want to be a runner too! I ran 4 miles once back when I was in college, and I'd love to get to that point again - maybe even pass it!
ReplyDeleteThis is what I've been telling people forever, haha. It really does make all the difference in the world. It hurts my shins when I see people running in Shox ... like, girl. That's gonna end up coming back to haunt you.
ReplyDeleteI've got some terrible ankles and wobbly soles (basically, everything under my waist is just crap), and I've never felt better running than when I did after I got fitted :) GREAT advice, and it's AWESOME that you figured it out so early! I know some lifetime runners who complain about their feet in NIkes!
I really need to do this! So proud of you!
ReplyDeleteHi! New follower!
ReplyDeleteI've tried to run many times... another story for another time. But I did go to a running store and get properly fitted! I definitely thing it is the best thing to do when you are starting out exercising/running!! Good luck to you, I'm excited to follow along in your journey!
I have PF in my left foot and the pain in unbelievable and unlike other injuries, you can't just "work through it"; it's very damaging if you don't let it heel (haha! JK, ahem, this is no joking matter ;)).
ReplyDeleteI'm sorry you have this but icing and a little bit of stretching does help and of course, the correct shoes!
It won't be long before you're a runner, friend!! Thanks for all of the info!!
Oh and PS: my friend trained with a running expert and apparently we are supposed to run on our toes/balls of our feet to avoid knee and back injuries...kind of like prancing and make smaller strides...I actually like it much better :)
ReplyDeleteI have done some of the couch to 5k program and loved it. Then I got out of it for a bit and havne't gotten back into it. I will in the spring I think.
ReplyDeleteAs for sore feet. I am a receptionist for an orthotics clinic and our primary case load is people with plantar fascittis. COLD COLD COLD, no heat....freeze a bottle of water or use a cold can of coke and roll the arch of your foot over it. Also, ALEVE as a pain killer works wonders. You can also look at custom foot orthoses. They make a huge difference and almost all of our patients have success with them.
Keep up the great job, but do take it easy with your foot. I know from exerience. I was doing the running and felt fine and then one morning, couldn't even walk. I had to go to work, because I couldn't call in to the "foot clinic" and say I can't come in because my foot is too sore :-) My boss made me orthotics and I slowly felt better, but it did take time. So, take it easy so it doens't get worse and you are off your feet for longer.
I am definitely going to look into getting fitted for a proper shoe. Before I was sick/injured walking was a big part of my routine and I would love to start running at some point. Thanks for sharing! :)
ReplyDeleteI remember getting fitted years ago & what a difference it made. I lost those shoes now & just bought some nike shoes to walk in but notice that they get uncomfortable after awhile and hurt my feet.
ReplyDeleteI am def going to have to go get fitted again. When I first got fitted I was nervous I did not want to go in there but like you I had a really positive experience & wouldn't mind doing it again!
I am in the middle of Couch 2 5K and I LOVE it. Its a great graduated way to begin running. I'd suggest finding some simple goals to motivate yourself. Know the first 15 or so runs might not be the best, but you will get to a place where you crave the high and the feeling your body has afterwards - it just takes time. I cannot WAIT to be addicted to running!! Good luck girl!!
ReplyDeleteI bought a membership to a local running store here in Seattle back in June, I was going to get fitted for shoes/inserts but decided to put it off because there was a line. 3 days later I tore my achilles and sometimes wonder if the shoes I was wearing contributed to it because I later found out that they were meant for somebody who walked completely opposite of me.
ReplyDeleteI haven't tried running since this injury, my goal is by the end of the month to get on the treadmill again.
I so need to go to a for real store and get fotted. It would make my arches feel better Im sure!!! I have been doing my own little C25k thing but Im going to actually start week two and do it as written this week.!
ReplyDeleteI whole-heartedly agree with everything you said here. There is NO judgement in those stores. They just want you to end up as passionate about running as they are! My trip to the running store taught me that I have a neutral gait, but I wore my tennis shoes a half size too small! I didn't know that you should leave a little more space in your running shoes than your normal everyday shoes. Made a world of difference! Great post!
ReplyDeleteloseitprincess.blogspot.com
I too developed Plantar Fasciitis after using the elliptical!!! It was very, very painful and lasted for months. What really helped for me was taking 400mg of magnesium daily and another supplement called D-Ribose (which is a great post-exercise supplement) It did go away eventually, thank goodness!!! I am going to do the couch25k program when it gets warmer out, I have the app on my phone all ready to go!! For right now, I'm doing the 30 day shred to strengthen my core. Can't wait to get out on the track when the weather warms up though!
ReplyDeleteI totally want to be a runner! I am going to start C25K as well as soon as it gets warmer! Maybe we could start together!! I will need a lot of support!!
ReplyDeleteI have recently started Couch to 10k. I really love it. It has really helped me with my form (which I never believed i would care about) , stamina, and speed.
ReplyDeleteI went to a running store before doing my first 5k, I went to the running store and my fitting was perfect! I love my sacony's! I hope you love your shoes as much as I love mine!
My biggest advice for runners is to 1) focus on keeping your breathing slow and deep, 2) keep your shoulders low and relaxed, 3) keep your hands loose, and 4) think about pushing off the ground with your toes. Also, you'll use less energy if you take smaller steps.
ReplyDeleteNo matter what, though, know that you're doing something hard, and you should be proud of yourself for taking those first steps.
I swear by RoadRunner sports, a running store near me. They are really helpful and my feet have been thanking me ever since. The other thing I can suggest it asking them for good socks as well. Switching to moisture wicking socks that were cushioned made a big difference. I used to just wear target socks, now i'm wearing better ones and i am blister and pain free.
ReplyDeleteHope this helps!
I am by no means a runner as of today... but if anyone is thinking about trying those "barefoot shoes", DON'T. I listened to the hype and paid for it dearly. I think that those shoes are geared to experienced runners who aren't overweight. My feet still haven't forgiven me.
ReplyDeleteI went to a running store, got evaluated and shelled out $100 bucks for some Saucony shoes. After a couple of weeks my knees and feet were in constant pain. After quitting for 3 months, I bought some cheap Nike's with a lot less padding and used the running style mentioned by Jenn in an earlier comment. I have not had any foot or knee pain since. I have some slight hip pain that comes from still taking too large of strides. My best advice is get a less padded shoe that doesn't cushion a poor running style but actually focus on running properly. Small quick steps, upright torso, lead with your hips and keep your feet underneath you. It's also WAY less tiring because you are getting full oxygen when you are upright.
ReplyDeleteI think getting fitted is probably important for people with specific foot issues but running form is key. I had no idea I was running wrong, and how much easier and enjoyable it would be to run like a distance runner.
ReplyDeleteJonesyjl2- I wasn't able to respond to you directly via email because you email isn't linked, however I wanted to give you a response :)
ReplyDeleteThank you for adding another opinion. I agree with you, it may not be the thing for everyone and when you get fitted and have to buy a specific shoe it may be more costly than going to an outlet perhaps. I think it probably all depends on the individual and foot. And probably more so, as you said, for people with foot issues.
I agree that form for running is crucial! I haven't gotten to that stage yet, starting at the very basics of shoes, but thank you so much for commenting, I appreciate you added insight from your experience!
I was fitted in Jan. with a new pair of Brooks and I LOVE THEM!!!It's totally worth being fitted!
ReplyDeleteI have lots of pain with my right heal as well, and I too have a foot that is slightly bigger than the other! lol. I have a lot of swelling on the right leg, and pain with the right foot. There are times I can barely stand on my right foot, and the treadmill just about kills me! I see a chiropractor occasionally, (I need to go more) he adjusts my hips, and back so that I'm placing weight equally on both feet, and that helops tremendously. So that may be something you could try as well, especially with your new workout routine...being "in place" as they say will help the way you feel overall. Just an idea :) I definitely need some good shoes! I bought a pair of Dr. Scholls shoes once (dont laugh, lol) because they had gel on the heal and I thought hey, that will help! WRONG. I guess it may have over-corrected because I was in more pain than before! yikes! Sorry for the super long comment!! :)
ReplyDeleteAwesome post! I'm glad you were able to get the right shoes for you.
ReplyDeleteMy dad has dealt with PF and it looks painful when he tries to walk on it. Luckily he hasn't had it stick around too long.
I did the C25K program and was very successful! But I did it at the gym on the treadmill and I went I tried to take it outside it was TOUGH. I should have started outside, I think.
ReplyDeleteI recently started running back in September using C25K. I never thought I'd be able to run anything and it's still not something that comes easily to me. But my best advice is to trust in the C25K process. Don't give yourself permission to stop when it feels hard and your whole body wants to stop. Push through!
ReplyDeleteI've always wanted to be a runner, but I never know where to start - or how to train myself/build up my stamina!
ReplyDeleteThis is great advice! I've never even thought about be sized for running!
Hope you foot feels better soon! That sounds so painful. :(