Running Shoes/Sole Inserts

[Err]

Anybody have a good recommendation for a shoe and sole insert for someone who runs frequently and is prone to injury? I've been putting in a lot of roadwork recently and noticed my feet and shins starting to get a little sore and I'm almost 100% positive its because of my footwear.

Update: About two weeks ago I decided to try out the minimalist approach and bought some Nike Free Runs. They feel great for the first mile or two, but towards the last stretch of my run my feet start to get sore, usually in the fleshy parts below my baby toe and occasionally in my arch. Its a lot different than the pain I would get in my shins and ankles before. With the Free Runs it goes away almost immediately after my run whereas before I would have pain for the rest of the day and into the next. Is the pain i'm getting with these Nikes common? I was thinking and hoping that its just my feet strengthening and becoming accustomed to running in these new types of shoes.

 

[goldennboy]

what shoes are you using now?

 

[Err]

An old pair of new balances. They've held up pretty well but I don't think they're the best shoes, at least for someone like me, to be running in.

 

[StRatoCastR]

The Airforce base Im at requires us to run 3-5x a week. I personally use Asics Kayano with Dr schol's Gel inserts. I have severe Flat feet along with patellar tendonitis. Keeping healthy is required. The shoes coupled with the gel inserts take 99% of the edge off of running. No knee pain, and my flat feet dont experience ache or soreness due to the extra shock absorbtion from the gel. It molds to the foot giving me that last little bit of support I need that the shoes dont cover. Every foot is different. They usually have running specialty stores that will see how your foot is and what they recommend.

PS: For heavy running which is about 4-5 times a week shoes should be replaced 6-8 month intervals.

 

[bubkusjones]

Have you looked into the whole minimalist/barefoot running ideaology? Many people find that "traditional" running shoes and cushioned insoles can make foot/leg problems worse because they allow for a sloppier technique.

Not everyone takes to it, but many people say that adopting this style of running has helped to resolve most/all the problems they've had with running. It's not a cure-all and for some people, can result in it's own problems, so you may find you're better off with normal shoes.

http://barefootrunninguniversity.com/barefoot-running/
http://community.runnersworld.com/topic/-new-barefoot-or-minimalist-runners-start-here-

After a rather sedentry Winter, I'm just starting to get back to running and am trying out this style myself (slowly). So, yeah, I'm no expert, but there are many on this site who are experienced.

 

[StRatoCastR]

http://athleticlab.com/blog/comments/minimalist-shoes-and-flat-feet-not-always-the-best-pair/

If flatfooted read this regarding minimalist shoes or barefoot

 

[goldennboy]

I personally feel I workout harderwith vibrams.

 

[trianglejitsu]

http://athleticlab.com/blog/comments/minimalist-shoes-and-flat-feet-not-always-the-best-pair/

If flatfooted read this regarding minimalist shoes or barefoot

I was given the same king of advice for my high arches, that I absolutely needed arch support and ankle support. I ignored them, stuck to minimalist shoes, and I'm much better for it. I see no reason why they wouldn't also be wrong for flat footed people. The principle is the same. You wear minimalist shoes, you force your feet to get stronger and work the way they were supposed to work, then your problems go away.

 

[Nuclearlandmine]

Vibram all the way.

 

[The HoneyBadger**]

I have som asics that I run in. I usually buy whatevers cheapest and will get the job done. Typically last years models are sold for 30-50 and i pick those up. Never liked inserts i feel like they lift my foot up and make my heel slide out of the shoe a lot. I'm sure im the only one with this problem though.

 

[bubkusjones]

http://athleticlab.com/blog/comments/minimalist-shoes-and-flat-feet-not-always-the-best-pair/

If flatfooted read this regarding minimalist shoes or barefoot

On the flipside;
http://venutip.com/content/flat-footed-runner-tries-vibram-fivefingers
This person seems to really like Five Fingers shoes.

Again, as I said, it's not for everyone, but many people with a variety of foot/knee/leg issues have reported improvement/recovery when adopting a minimalist running form.

Like with any recent study, you can find half a dozen studies supporting minimalist/barefoot running, while another half-dozen denouncing it as hogwash, a solution looking for a problem or causing more problems than they solve.

Myself? In the little I managed to use my Five Fingers before the snow hit last year, and the little I've used them since the weather started getting nice, I notice a difference and it's much more comfortable walking or jogging in them than in just about any other "normal" running/training shoe I've had. I also have a pair of Saucony Kinvara (a "normal" style shoe with a thinner sole and only a 4mm heel-to-toe drop).

I want to try Xero Shoes, too. They look pretty cool. Could probably make those myself, but it'd probably cost about the same in materials (I mean, $25 isn't bad) so why not get the stuff that's actually designed for the purpose?
http://xeroshoes.com/

 

[Tone C]

Go to a running shop,preferably one with a gait analysis machine and get them to look you over and see what they suggest you are as a foot striker and whether flat footed,do you pronate,suppinate,over pronate......get the idea.?..let an expert have a look at you.I can tell you that I like Brooks Beast as a shoe but at 17 stone my needs are different to a racing snake at 9 stone,capiche?

 

[ironwolf]

Have you looked into the whole minimalist/barefoot running ideaology? Many people find that "traditional" running shoes and cushioned insoles can make foot/leg problems worse because they allow for a sloppier technique.

Not everyone takes to it, but many people say that adopting this style of running has helped to resolve most/all the problems they've had with running. It's not a cure-all and for some people, can result in it's own problems, so you may find you're better off with normal shoes.

http://barefootrunninguniversity.com/barefoot-running/
http://community.runnersworld.com/topic/-new-barefoot-or-minimalist-runners-start-here-

After a rather sedentry Winter, I'm just starting to get back to running and am trying out this style myself (slowly). So, yeah, I'm no expert, but there are many on this site who are experienced.

This is what worked for me, I ran for years and years in Asics and it seemed like I was always getting injured, that was back in my triathlon days. A few years ago I switched to more minimalist type shoes and my running is better than ever right now. I wont go back.

 

[PandaJab]

How long have you been running? I had the same problem as you for about 1 week but then my legs and feet got stronger and I grew callus on certain parts of my feet.My brother ran track and cross country and told me not to bother with inserts.

I started off with my brothers 4 year old beat up nike free run +2(minimalist) and it felt like walking on air. Then he bought me Nike Free Run +3 (minimalist) and it took a while to break in but they feel great!
My next step will probably be Vibrams, I dont care if they look ugly, I am wearing them for exercise.

 

[trianglejitsu]

The great thing about running in VFFs is you naturally learn a better gait, and you can maintain that proper running form even with less minimalist shoes.

 

[Err]

updated my original post.