The Running Thread - 2016

[NJlauren]

What stability shoes do you like? I have zero knowledge of them. Never even heard of them until I did some flat feet running reading today.

No advice on this, BUT, when you got new shoes did you get fitted at a running store? I thought I could just by any pair of running shoes and it would be fine. I was wrong I went to my local running store they watched me run and checked out my foot, then had me try on shoes and run in them to see how they felt etc.

I'm really new to running so know other advice I just know when I started I didn't realize this was even a thing!

 

[Mickey Momma]

My question, then, is this: I had bought Brooks shoes (pure air 4 or something?)...I've done a bit of reading about runners with flat feet and they mention stability shoes? something like that? Anyone have any experience running with flat feet? What works for you as far a strecthes, shoes, orthotics, anything?

Are the shoes Brooks Pureflow? If so, while great shoes, they are ideal for runners with medium to high arches. I wear Brooks Addiction shoes which look clunky and don't come in pretty colors, but they are ideal for flat arches. Those shoes (several pairs of them in fact) carried me through marathon training with no issues. Regardless, you can run with flat feet, it is just a matter of finding the right shoe for you.

 

[tacboze]

No advice on this, BUT, when you got new shoes did you get fitted at a running store? I thought I could just by any pair of running shoes and it would be fine. I was wrong I went to my local running store they watched me run and checked out my foot, then had me try on shoes and run in them to see how them felt etc.

I'm really new to running so know other advice I just know when I started I didn't realize this was even a thing!

Ohhhhh. While I did go to a running store...they didn't do all that. He just put them on my feet and said they seemed to fit well. He spent A LOT of time with me talking about good runing form...his opinion is not to heel strike, but to hit midfoot...he was VERY passionate about that and the olympic runners and h theow they run. He teaches clinics on running form and gave me handouts on what he teaches. I guess I should have asked more about these specific shoes. I thought the same thing as you...Just get running shoes and it'd be fine. Figured if I got Brooks, I was good to go.

 

[tacboze]

Are the shoes Brooks Pureflow? If so, while great shoes, they are ideal for runners with medium to high arches. I wear Brooks Addiction shoes which look clunky and don't come in pretty colors, but they are ideal for flat arches. Those shoes (several pairs of them in fact) carried me through marathon training with no issues. Regardless, you can run with flat feet, it is just a matter of finding the right shoe for you.

Yes...the Pureflow. I think I'll go back tomorrow and ask to be looked at and analyzed for the right running shoe for me.

 

[NJlauren]

Ohhhhh. While I did go to a running store...they didn't do all that. He just put them on my feet and said they seemed to fit well. He spent A LOT of time with me talking about good runing form...his opinion is not to heel strike, but to hit midfoot...he was VERY passionate about that and the olympic runners and h theow they run. He teaches clinics on running form and gave me handouts on what he teaches. I guess I should have asked more about these specific shoes. I thought the same thing as you...Just get running shoes and it'd be fine. Figured if I got Brooks, I was good to go.

Good luck! Tell them you have flat feet, they may have recommendations and be able to help get you a better shoe.

 

[Keels]

Wow, you've got quite the regimen! Why do you think the pedicure helps? Do you think the calluses cause blisters? My blister is right next to my callus. Maybe I should take care of the callus too? I always thought they helped stop blisters since the skin is so thick, but they say a blister under a callus is very painful. How many times can I work "callus" into this paragraph?

I know - it's a little obsessive. But I have sensitive feet, and I wear flip-flops a lot, so I like to make sure everything is in good shape.

Because I have a clubfoot, and I spent years in PT and seeing doctors just regarding my foot, I was always told that a callus was a bad thing - it was a sign that I was favoring weight on one side or another more than normal. I was especially cognizant of this on my heels and the side of my feet. So, I would monitor calluses and have them dealt with. A callus on the ball of your foot or heel pad is completely normal, because that's where we carry our weight and we wear shoes that are made for the masses, not us individually - if we walked barefoot all day, we'd have tough skin but not callus. A callus on the tips of your toes, or along the sides of your foot or up the back of your heel? That's a definite sign that your body is overcompensating somewhere.

During the last two weeks of Dopey training (and through Dopey), I developed a callus on the underside of my right heel that ultimately ended up covering a pretty severe blood blister. I also had let the calluses on the pads of my feet (right under my toes) build up -- I'll take the blame myself since I was in Florida for almost a month and not at home with my normal superhero that tackles my TrollFeet -- and it also masked the pain of a quick-stretched tendon I had in my big toe on my right/strike foot that reared its ugly head when it finally popped at Mile 25 of the marathon.

As for the pedicure thing ... I've found it's a lot easier to deal with potential things like blisters if I don't have to dig through layers of tough skin to get to it. I've been seeing the same woman every four weeks (if I'm lucky!) for almost 13 years now. She can tell where my hot spots are, she can tell where I'm hurting, she has kept me from losing toenails and she's kept my feet almost perfectly intact since I started this running journey.

 

[Anisum]

Welp. Apparently, I have flat feet and overpronate enough that it's straining my ankles and knees. Ugh. I feel like this little dream of mine to become a runner is dying a horrible and awful death before I really even got started. I DON'T WANT TO QUIT!!! My general practitioner referred me to a podiatrist and seems to think that with investment of good shoes (already have) and possibly custom orthotics, that I might could still continue.

I will say orthotics can help a lot. Having the right pair of shoes with the right orthotics helps a lot. I can't really speak to having flat feet as I am in the exact opposite position (high arches) but shoes are generally made for what a large portion of the population can wear, for me my arches make even those shoes uncomfortable and potentially damaging without insoles fitted to me which is along the same line just done by a trained salesperson and not a doctor (I go to RoadRunner Sports because they fit me with my shoes and can build custom inserts) so don't be discouraged if you end up needing ones fitted to you. It happens. Everyone's feet are different.

 

[Chaitali]

DONT QUIT!! Of course you can run with flat feet! I don't really think there's perfect "runners feet", we all just deal with what we got.

I have flat feet and overpronate and it doesn't mean you have to quit I do run in stability shoes, Saucony Guides. The store should be able to help you with trying out multiple stability shoes and seeing which one feels the best for you. I also work on strengthening the muscles in my legs and ankles so that it isn't as hard on my knees.

ETA I just got custom orthotics from Road Runner Sports as well as my ankles had been hurting again and they seem to really be helping.

 

[LSUlakes]

QOTD: What is your pre race routine for the morning of or day leading up to a big race?
Todays QOTD is another suggested question which I thought would be important for those who haven't given it thought before a idea of preparations to consider.

ATTQOTD: For races of 10 miles or more I typically try to eat a carb loading meal 10-12 hours before the start of the race. I will make sure prior going to bed that I have everything I will need for race day in order. Things like pre race food, throw away/pre race clothes, extra socks and shoes, GU, hydration system, bib, post run clothes, a little cash, ect. Before I go to sleep I go over the course in my head and try to envision what's to come and confirm my approach to any difficult challenges of the course.
I try to wake up at least 3 hours before race time. This time may be longer depending on where the race is and other factors. In the 3 hours I have enough time to get a light breakfast and hydrate. I do my best to stay off my feet as much as possible until about 30 minutes before, at which time I will start to loosen up and maybe do a few strides to get everything going. 10 minutes prerace I will get in my corral and settle in. 5 minutes to go, I make sure the ole GPS is up and running and then just try to remain as calm as possible. Then its GO TIME!!!

 

[surfde22]

QOTD: What is your pre race routine for the morning of or day leading up to a big race?
Todays QOTD is another suggested question which I thought would be important for those who haven't given it thought before a idea of preparations to consider.

ATTQOTD: For races of 10 miles or more I typically try to eat a carb loading meal 10-12 hours before the start of the race. I will make sure prior going to bed that I have everything I will need for race day in order. Things like pre race food, throw away/pre race clothes, extra socks and shoes, GU, hydration system, bib, post run clothes, a little cash, ect. Before I go to sleep I go over the course in my head and try to envision what's to come and confirm my approach to any difficult challenges of the course.
I try to wake up at least 3 hours before race time. This time may be longer depending on where the race is and other factors. In the 3 hours I have enough time to get a light breakfast and hydrate. I do my best to stay off my feet as much as possible until about 30 minutes before, at which time I will start to loosen up and maybe do a few strides to get everything going. 10 minutes prerace I will get in my corral and settle in. 5 minutes to go, I make sure the ole GPS is up and running and then just try to remain as calm as possible. Then its GO TIME!!!

What you said. You described my pre-race routine pretty much exactly. I don't really have much to add here.

 

[RunDisneyDad]

ATTQOTD: I’m similar too.

My prerace routine is somewhat incorporated into the night before and the morning of my long runs during my training cycle. I try my best to do the same things on race day as I’ve done during before my long runs. Lay out clothes, GU’s, check weather, basically have a plan and try to avoid any things that might get me overly stressed on race day. And, leave myself enough margin for error to make up for anything I may have forgotten.

For actual race day I’ll also write a schedule on an index card. I put things like eating time, GU Time, GPS signal time, warm up, etc. I’ve noticed the pre-race time either goes really fast or really slow, but either way, I get super distracted by everything going on with the pre-race area so the index card helps me stay on schedule.

 

[Miranda]

ATTQOTD: Not much special.

Eat a good dinner (last couple times, chicken pad thai worked out well )

Get all my chargeables charged (Garmin, HRM, headphones, phone)

Make sure my playlist is downloaded. NEW ADDITION after firing up my playlist during my 10K in August and finding out that none of my music was on the device anymore and there was a very poor data signal in the area. I for normal not-long runs I use Apple Music, which I usually stream from the Radio section. It's like Pandora, you seed it with a song and it plays related songs. But I have a playlist that I have made with like 3 hours of songs that was set up to be downloaded from the cloud to my phone just for situations like this where the data signal is poor. It's my race music now, I just use the playlist at all my races. But I guess Apple Music sometimes just decides that it doesn't need to be local anymore after a while.

Pack everything else up in my race bag. Usually that is my gels (Huma), Nuun tablets (cherry limeade), handheld water bottle, race dot magnets, a Bondi Band, maybe a visor, and travel size Body Glide. Maybe gloves if it's a cold weather race.

How early I wake up before race time varies depending on how far I need to drive to get there. Sometimes it is up to an hour drive. I usually aim to arrive at the race 30-45 min ahead of time up to an hour or more if I haven't already picked up my bib or the parking situation might be sketchy or there's a shuttle bus or it's a large race and there might be portapotty lines. I usually will get up an hour before I need to leave the house to give myself time to get dressed and eat breakfast before the race. For a while, I was stopping for a small coffee and an oatmeal cup (Umpqua Oats) at the local coffee place down the road on my way to races, but I started having some portapotty issues before races this year, which I know is a runner thing sometimes but never happened to me last year, so I thought maybe it was my breakfast. The oatmeal cup has a lot of nuts and berries and probably a decent amount of sugar. But the breakfasts I have made at home instead (toast with peanut butter and jam and a banana or my own oatmeal packet) haven't done any better, so I've just accepted that I need to make time for a pre-race stop.

I try and just stretch near the start until the race. About 15 min before the start, I will turn on my headphones (bluetooth ones), turn on my HRM (I have a Scosche armband one also bluetooth), turn on the Garmin again (I try and turn it on when I arrive once to let the satellites get found if I'm not local to my normal area), make sure the Garmin's got HRM/phone/satellite connections, start up the Live Tracking for my husband, get my playlist queued up, and wait to start shuffling forward.

 

[BuckeyeBama]

QOTD: What is your pre race routine for the morning of or day leading up to a big race?
Todays QOTD is another suggested question which I thought would be important for those who haven't given it thought before a idea of preparations to consider.

I have only run in races with morning start times, so keep that in mind with respect my answers:

The day before - nothing different unless the distance is a full marathon. If running a 5k, 10k or half, I eat nothing special and do nothing really different. I generally go to bed early, so even that wouldn't be a change from my normal routine. But for those who are not early risers or are night owls, you might want to start changing you sleeping habits at least a week before an important race. Trying to change them the night before rarely works out. If running a full marathon, I carb load the 72 hours leading up to the race. I have not done this in a few years because I have not run a full in more than 2 years (injuries), but I use Maltodextrin. By using a maltodextrin powder, I can carb load without having to eat huge volumes of carb rich food. You can mix the powder into anything, drinks or food. Note - if you choose to carb load, fructose does not help - at all. The carbs in fructose (fruits or corn syrup) does not convert into glycogen.

Morning of - get up a couple of hours early and follow my normal morning routine. Eat something light 2 hours before the race (Zone bar, usually). Depending on the race conditions and distance, hydrate as appropriate. Stop drinking 30-45 minutes before the race starts. For marathons only, have a gel 15 minutes before the race begins.

 

[rteetz]

QOTD: What is your pre race routine for the morning of or day leading up to a big race?
Todays QOTD is another suggested question which I thought would be important for those who haven't given it thought before a idea of preparations to consider.

Well most of my races have been Disney races. For 5Ks I've done in my area I haven't done anything out of the ordinary just my normal daily routine. For my larger Disney races, the day before I try to not eat crap that I know will upset my stomach during a race. It's harder in Disney since there is so much I want to eat though. Otherwise I will be in the parks enjoying my vacation. As for the morning of Disney races we all know it's an early wake up. I have all my stuff ready the night before, and when I get up I get dressed, drink water, and usually have something light to eat such as a clif bar or banana. Then I head to buses and start to get super excited!

 

[jhorstma]

ATTQOTD: Nothing much to add, except that being on the plus side of 50 I make sure to pack some chewable aspirin in my belt.

 

[FFigawi]

QOTD: What is your pre race routine for the morning of or day leading up to a big race?

Day before:
- big pancake breakfast. "Eat until you feel full, then have one more," my coach always writes for this meal.
- charge Garmin
- drive non-running spouse crazy with talk about the upcoming race
- stay off feet in proportion to the event
- lay out race attire, pin bib, load fuel belt if wearing one, prepare throw-away clothes, pack check bag
- light dinner of miso soup, sashimi, and steamed rice (or pizza if Japanese is not an option)

Race day:
- wake up 2-3 hours before the race, eat a Clif bar, and start sipping Powerade
- stop sipping Powerade 1 hour before the start time
- hit porta potties twice
- get in corral, eat fuel (caffeinated sport beans for an extra kick), and turn Garmin on 5-10 minutes before the start

I'm sure this routine will change slightly this fall. I will probably get up in time to eat a bagel and peanut butter before IMFL to fuel me for the swim.

 

[Anisum]

The Day Before:
- Stay off feet
- Make sure everything is charged
- Make sure if I'm using music that the playlist I want is on there
- Have a lunch time pasta and small dinner if longer than 10 miles, eat normally otherwise
- Lay out clothes, fuel, bib, etc.

Race Day:
- If less than 5mi eat if hungry, don't eat otherwise if greater than 5mi have a stroopwafel or nutrigrain bar
- Drink water but like a normal person amount
- Use the bathroom if necessary
- Get Garmin ready to go
- Get in corral and be ready to go

 

[PrincessV]

My question, then, is this: I had bought Brooks shoes (pure air 4 or something?)...I've done a bit of reading about runners with flat feet and they mention stability shoes? something like that? Anyone have any experience running with flat feet? What works for you as far a strecthes, shoes, orthotics, anything?

I'm just going to say that not all people with flat feet overpronate, not all people who overpronate need stability shoes, and plenty of people with flat feet who may or may not overpronate run, so no quitting! FWIW I technically have pretty low arches, so every shoe fitter that's looked at my feet wants to put me in stability shoes. What they fail to realize because they're not experts in anatomy and physiology is that I also have extremely strong arches that engage when I run like high arches do. So, my point here is to go with the medical expert's opinion over the shoe store people - definitely worth trying stability shoes and see how they make you feel. Maybe you need them, maybe you don't but you'll never know unless you try them! And it's definitely worth Googling to find exercises to build strength in your feet and ankles, as no matter what shoes you wear, keeping that support chain strong is going to make running more comfortable!

Ohhhhh. While I did go to a running store...they didn't do all that. He just put them on my feet and said they seemed to fit well. He spent A LOT of time with me talking about good runing form...his opinion is not to heel strike, but to hit midfoot...he was VERY passionate about that and the olympic runners and h theow they run. He teaches clinics on running form and gave me handouts on what he teaches.

This drives me crazy! Tons of elite runners heel strike - it is not the evil some folks want it to be. I happen to land mid- or fore-foot, but that's because it's my natural mechanics. Sure doesn't make me any better - or faster! - than an Olympic runner, lol! Do you have any other running specialty stores nearby? I think it's worth going elsewhere for another opinion.

 

[PrincessV]

ATTQOTD: Day before - rest a lot, eat well, hydrate, lay out all necessary race items, and get to bed early. Morning of - get up early enough to eat breakfast about 2 hours before start time, shower, dress, foam roll/stretch, gather all race items and head out the door.

 

[BuckeyeBama]

This drives me crazy! Tons of elite runners heel strike - it is not the evil some folks want it to be. I happen to land mid- or fore-foot, but that's because it's my natural mechanics. Sure doesn't make me any better - or faster! - than an Olympic runner, lol! Do you have any other running specialty stores nearby? I think it's worth going elsewhere for another opinion.

I agree. I used to be primarily a heel striker (we are talking decades of running here) and switched to a midfoot/forefoot strike a few years ago. I can certainly run faster without any more effort with the forefoot strike, but it comes with a price. I have had more injuries since making the change than ever before in my running career. It puts more pressure on the bones and muscles of your feet than a heel strike, and I have structural problems with the bones in my feet already.

My advice to new runners - don't change your stride length or foot strike. If it changes on its own as you get stronger, so be it, but do not make a conscious effort to do so.