in the day we sweat it out on the streets of a runaway american dream
May 23, 2011 12:06 PM Subscribe
[RunningFilter] some new runner questions, mostly regarding shoes.
posted by monkeymonkey to health & fitness (15 answers total) 6 users marked this as a favorite
I'm a late-20s female, ~26BMI, but in pretty OK shape from a couple of years of karate. I'm away from my dojo for the summer and have decided to take up running, with the dual goals of (a) not getting fatter, and (b) not returning to karate with no cardio stamina left.
Reading a lot of the older threads, I'm doing the much-recommended Couch to 5K, starting slow to prevent injury. I'm running on a treadmill, which I like, because I like numbers. About a year ago I had some problems with patella femoral syndrome, but my knees haven't hurt in many, many months thanks to some corrective exercises from my local sports medicine clinic.
My questions are in regards to shoes. I have orthotics that a podiatrist gave me for my very flat feet a couple of years ago, and I'm currently running in a pair of sneakers that must be about 18 or 24 months old. Of course, these sneakers haven't got a lot of wear in those years, because karate is done barefoot.
So, my questions are:
1. Given that I'd have to take the insoles out of any new shoes I might get, do I still have to buy new sneakers?
2. If I do have to buy new sneakers (arg, the expense!), do I still need to go to my local running shop and get a gait analysis, or should I just pick up whatever neutral pair in the massive chain sports shop in my area, which would probably have lower prices?
3. I've never found the orthotics comfortable (even after adjustments), and can't run on pavement without getting massive blisters along the arches of my feet. The runs that I'm doing now aren't giving me blisters, but I feel like I'm getting close, even with double-layer anti-blister socks. Would switching out of orthotics into a pair of sneakers from my local running shop (based on a gait analysis) be a good idea or a terrible idea?
4. Bonus, non-shoe question: in the couch to five K programs I've seen for the treadmill, they recommend alternating running with walking. My goal speed for 5K is 10K/hour (as a starting point). So at what speed should I be doing the "run" part of my run-walks? Currently I'm at 8.5K/hr and it feels pretty easy-peasy -- I can converse normally at this speed -- but everything I've read says "start slow, start slow!". So how slow is slow? Can I run at my goal speed already, or do I have to work my way up to it? Alternative phrasing: at what week should I be at my goal speed, but still alternating walking with running?
Many thanks in advance for the wisdom, hivemind.