Yep, I went for my first run in at least 10 years a few weeks ago. Turns out I quite enjoyed it!

Like most cyclists my cardio fitness is pretty good and I’m conscious not to over do it in the early stages and cause an injury. I’m running a couple of times a week at the moment and I’m comfortable doing 4-5 miles, I feel I could run much further from a cardio point of view.

Last few runs have caused some sore blisters on one foot though.. Nothing drastic but I’d rather tackle this now before it gets too bad. Some people at work have recommended I get some sort of gait analysis done and I plan to this weekend. Is it money well spent?

Any other advice to someone completely new to this running game.

Where do you get your trainers? Ime it’s a good idea to get fitted at a proper running shop to make sure you get the footwear that best matches how you run

That was probably my first mistake. I bought some trainers from my local decathlon, just picked a pair up, tried them on then parted with my cash.

Yeah I did the same (would guess most do) and just figured that it was part of running. Got a good shop to have a look and give some recommendations and I’ve been fine since

If you’re getting blisters the problem (unless they just don’t fit) isn’t your shoes, it’s your socks.

Some people at work have recommended I get some sort of gait analysis done and I plan to this weekend. Is it money well spent?

Gait analysis is free in any running shop I’ve ever been in. Do it.

More likely socks than shoes.

Are the shoes comfy? If yes then they are ok, if no then change them.

People over think running these days

I went to Sweatshop in Brighton and they had me on a number of devices, including a treadmill, with video analysis. All for free.

From what i’ve read, stay away from trying to correct whatever gait it is they tell you you have. Get shoes that compliment your gait.

Also, don’t be tempted to get those 1000 mile socks: They are useless, and cause blisters, rather than prevent them. Just get some socks that fit properly and don’t slide and bunch up under your feet.

+1 new socks though of course if the shoes are particularly rubbing somewhere that needs sorting. Tape/plasters on the vulnerable area should help too. Your feet will probably toughen up a bit too. 5 miles is a decent length run.

Incidentally,

Blisters where? “Foot” is a biggish area.

Good socks as above but you will get some blisters or at least hot spots on your feet. Glide applied to where you get them will prevent them getting any worse. Once you’ve had the blisters the skin toughens up and shouldn’t get them there again.
If you’re getting blisters around the heel try using the lace holes at the very top and it will pull your foot further into the cup at the rear.

Thanks all, will invest in some decent socks. Blisters have been on the edge of the arch just behind the ball of my big toe.

What are people’s thoughts on insoles?

Forget gait analysis, get zero drop shoes.

Forget gait analysis, get zero drop shoes.

A wind up? Surely?

All you need is a pair of comfy trainers half a size bigger than you normally take to allow for your feet swelling when you run. I know a rider who used to work in a running shop and he said the whole “correct shoes” thing is a huge myth but it got people spending.

Best advice I got ( but didn’t follow) was to go easy.

Someone told me my cardiovascular fitness would increase faster than leg fitness and if I wasn’t careful, I’d end up with random leg injuries….

Wish I’d listened…

thanks all, will invest in some decent socks

don’t have to be expensive just buy a few different pairs so you can find some that don’t rub. A friend swears by liner socks (essentially two pairs of thin socks stitched together) I found them v.uncomfy but they’re the normal go-to response for blisters.

Shoes: find some that are comfy and allow YOU to run pain free, doesn’t matter what anyone else recommends, they haven’t got your feet or your legs or your running style

Gait analysis: might be useful, might not, depends on the person helping you out.

liner socks (essentially two pairs of thin socks stitched together) I found them v.uncomfy but they’re the normal go-to response for blisters.

My 1000 mile socks were like that. Useless pieces of carp.

A wind up? Surely?

Why? You are designed to run without shoes, then shoe companies decided we need drop in shoes.

I bought some Inov8’s because they were cheap. They had very little drop and very little shock absorption. Comfiest trainers I’ve ever bought. I now look for trainers with very little or no drop

Expensive socks shouldn’t be necessary, again just comfy ones, maybe I’m just lucky but can do 10 miles in m&s day to day cotton socks, or decathlon cheap as chips sports socks

I use cheap, own-brand ones I bought from the Sweatshop: They are far better than the expensive “speciality” socks I’ve tried. They fit without any excess material to rub, which is the most important thing IMO.

Why? You are designed to run without shoes

hmmm, it doesn’t matter how your “designed” the point is to run pain free. If that’s no drop, whoopdido, if it’s with 3, 6 or 9mm drop, then equally whoopdido…

find shoes that fit and allow you to run pain free, there’s no right or wrong to it

You aren’t deigned to run the sort of distances we run – even assuming the genetic trait for running bare footed wasn’t bred out of Western man centuries ago (it’s a while since barefoot running ability has been important for survival).

My favourite shoes nowadays tend to be low cushioning and low drop, but then I’ve spent many years running and probably regained some of that natural running style – I totally understand why it doesn’t suit everybody.

I’m also relatively lucky in not suffering from blisters – but then that might also be down to toughened feet from years of running. I do prefer not to use cheap cotton sports socks – though usually use Running Bear wool socks which are relatively cheap compared to specialist socks and work fine.

Paul no wind up.

works for me anyway, as above, weve been running forever, without cushioned heel shoes

mid foot strike feels right for me.

Aren’t you getting a bit tired yet?

liner socks (essentially two pairs of thin socks stitched together) I found them v.uncomfy but they’re the normal go-to response for blisters.
My 1000 mile socks were like that. Useless pieces of carp.

I’m the opposite. The liner socks work really well for me (have 3 pairs if 2 different model of 1000 mile socks). Unlike the cheap sweat shop ones which were like taking a file to my feet.

What ever you choose they need to fit closely to your foot.

Dont mistake zero drop for those silly barefoot shoes. These are close to zero drop and I have ran quite a few miles in them.

I run using low drop shoes (NB MT810v3) after getting caught up in the whole minimalist shoe fad a few years ago. I definitely prefer some cushioning though!

Start short, run relaxed, and try to leave the Strava/Garmin at home is my advice.

Good book: Richard Askwith – Running Free.

cynic-al – Member
…works for me anyway, as above, weve been running forever, without cushioned heel shoes…

Agree.

People who go barefoot a lot, eg Australians, tend to develop really thick soles on their feet, so I suggest we haven’t evolved away from the ability to run.

My running shoes were always thin soled, then in the 70s those foam padded trainers came in and “old-fashioned” running shoes disappeared. Strangely that’s when I started getting foot issues, I wonder if there’s a connection?

Looks like old style shoes are being rediscovered in the shape of zero drop.

The barefoot thing is great until you jam your instep into a sharp rock descending at full throttle and can barely walk for a month as a result. Don’t ask how I know etc.

It’s a continuum really, like bikes, from barefoot stuff at one extreme to super-cushioned road shoes at the other. Thing from rigid fixed through to long travel, full suspension.

It’s just down to what works for you. Personally I like low and light but with some sort of effective stone plate, but if I were running a lot on harder surfaces – mill-salvage slabbed trails etc – I’d probably go for something with more cushioning.

Road running is the work of the devil… 😐

Why? You are designed to run without shoes, then shoe companies decided we need drop in shoes.

Paul no wind up.
works for me anyway, as above, weve been running forever, without cushioned heel shoes

People who go barefoot a lot, eg Australians, tend to develop really thick soles on their feet, so I suggest we haven’t evolved away from the ability to run.

3 opinions from forum members I respect the opinions of, however I don’t necessarily agree that for new runners that it’s great advice. Especially when there’s the whole difference in the mechanics of running for individuals.

Epicylo you interest me the most, as like me, you’ve had Guillain Barre syndrome too, haven’t you? My gait is still different and I feel clumsy, I tire easily and then I run quite sloppily, which can lead to injuries. I’ve worn New Balance 1080’s for a while now and I seem to fair better in them.

The one thing I will say about running shoes with a drop is that they must shorten your calfs/hamstring as I’ve injured myself twice in a year, once in a XC race whilst wearing 0 drop spikes, and once in my footy comeback in my old boots which are again like a 0 drop. Both times I pulled my calf quite badly after about 10 minutes of action.

Parkruns?

Great social events and just the right amount of focus on numbers/timing etc IMO .

Did my first park run this morning. First run of any sort for many years. Dug trainers out and dragged teenage daughter out of bed. It was really friendly and fun. Volunteers were good as well. Loads of people so plenty of encouragement. Will certainly do more.

I bought some Inov8’s because they were cheap. They had very little drop and very little shock absorption. Comfiest trainers I’ve ever bought.

I’ve got inov8 racelight with custom moulded insoles. Found them just way too thin with their standard insole, but replaced with my custom moulded insoles made the trail come alive. Also got some inov8 terroc for my regular walkruns up pen y gent, which are great hiking and running shoes.
Re OP, My initial thought was that I’m not surprised you’re getting the odd blister, diving straight into 5 miles with presumably soft feet and kit you haven’t run in before. As others have said, any of trying different socks, shoes, insoles might help or your feet might just toughen up after a bit of time or your shoes might give a bit. Consider going to a pro shop to get analysed, but it’s not something I’ve ever felt the need to do. However, If I was having issues then certainly i would be seeking professional advice.

Nike anti blister socks.
I didn’t buy a pair because they were anti blister, but rather to make up an order to get free delivery.
However they have been a revelation. I’m not one for getting too many blisters when running anyway but I’ve never had one wearing these socks and I’ve had them for about 2 years*.
I know have 4 pairs.

* They last as well so good value for money.

I’m a big fan of Hoka One One shoes – for many years I’ve simply been a ‘casual’ runner because of injury problems, I could barely run for a few weeks without recurring injury problems – but now I can run unhindered. Legs are a bit achey now, but given that I’ve just done 57km offroad today that’s not surprising!

Injinji toe socks are great and are worth trying but are probably better for in between toe protection than general feet. They fit well though and don’t bunch up but they aren’t cheap.

I wouldn’t use insoles if you paid me. Buy decent trainers that fit well and start out easy and build up slowly…

The zero drop route is definitely worth looking into and it allowed me to get back running after constant knee injuries 20 years ago with bandy legs and an awful heel striking gait.

I used Vibram 5 fingers to change/train my gait to a barefoot style and now generally use Altra Torin or Altra Lone peak zero drop shoes for training and Ultras. If you do change your gait, change it slowly and be patient.

Good luck

Avoid over-striding too – chop your stride and aim for a mid-foot strike and build speed by working on cadence.

Some good advice from you all. Thanks

Gonna leave this link here too. Seems to have loads of useful info for us new to the sport and well worth some reading http://www.upandrunning.co.uk/advice