Runners...my feet hurt! I need some good advice.

OK so, I've been doing the couch to 5k program and I'm finishing up week 2 tomorrow. The ball of my right foot, as well as my ankles and calves seem so sore for 1-2 days afterwards! I know soreness is normal, but I want to run every other day and I always seem really sore still by the time it's running day again!

Any tips for relieving leg soreness? And what about my feet? is that normal too? I've applied ice to my foot and it only helps temporarily. What should I do?

Your body needs time to acclimate, but as a rule of thumb I say foot pains are a sign of using the wrong shoe for your foot or a need to change the surface you're running on. You seems to be running on the balls of your feet - typically used by sprinters - and that's placing unneccessary pressure on it. That's probably why your calves are hurting too...any time your foot is flexed, so are your calves.

I'd suggest changing to a softer surface, paying more attention to the way your toe-off (that is, trying not to land on the ball of your foot but rather the midsole - or heel, if you're one of those heel-striker runners, which I wouldn't necessarily recommend), or getting new shoes that cushion that part of your foot. Hope I helped.

I agree with Goddess.  The right shoes are so important when running; they will make your runs more enjoyable and help to prevent injury. 

If possible, find a running store in your area and have them fit you for shoes.  Go in the afternoon or evening (so your feet are a little swollen) and expect to spend at least 45 minutes there.  Tell whoever's helping you about your soreness issues--they'll take that into consideration and study your stride (which means you will have to run around the store a little bit, it feels silly but everyone has to do it) which will help them find the best shoe for you.  Buying running shoes this way is definitely more expensive but it will make a world of difference and can save you pricey physical therapy in the future! 

Original Post by goddess9:

You seems to be running on the balls of your feet - typically used by sprinters - and that's placing unneccessary pressure on it. That's probably why your calves are hurting too...any time your foot is flexed, so are your calves.

Yep; get your gait analyzed and get the right shoes. You should probably stop running until you do. As a beginner, you are using unprepared muscles and will remain really injury prone for a long time, and pain is a sign of injury (doesn't sound like simple soreness to me). Walk, bike, or swim instead, but avoid impact exercise until you are fully healed; you can burn lots of cals, tone leg muscles by moving briskly, get fresh air, etc. Don't take it is a "failure," but as a really important learning experience. You are not far enough along to have done permanent damage, but it can happen all too easily with running and by tending to the problem right away, you keep the door open for a future with running.

Good luck!

I just bought expensive new shoes about a week ago, and they do make a difference, you're right.

Also since the balls of my feet hurt, I always focus on landing on my heels or with as flat a foot as possible. I definitely do not land on the balls of my feet!

I try really hard to focus on my form.

Not to hijack the thread, but I keep hearing about getting your running analyzed... what are some common stores that do this?  I don't believe any sports stores near me that do, but are there any chain stores that do (ie, finish line, foot locker, what have you)?

I had pain issues too, then found some trail running shoes that padded great, but now they are too broken down so I have to find a new pair for track running.

Original Post by missvirgell:

I just bought expensive new shoes about a week ago, and they do make a difference, you're right.

Also since the balls of my feet hurt, I always focus on landing on my heels or with as flat a foot as possible. I definitely do not land on the balls of my feet!

I try really hard to focus on my form.

Okay, well that's how most of us are going to take it - just like if someone said their heels really hurt because of running, you'd assume they are a heel-striker. You still might be using the ball of your foot too much on toe-off and it might be complaining because of it. None of us know exactly how you run so we're trying to throw darts in the dark here.

Overcompensating with your form (trying to avoid striking wherever it hurts) might also make your stride awkward. It's a rock and a hard place. The outside of my midfoot tends to hurt and I end up trying to overpronate instead. It's not pretty.

Have you tried a gel insert? I hear that Superfeet are fantastic.

Original Post by lala7819:

Not to hijack the thread, but I keep hearing about getting your running analyzed... what are some common stores that do this?  I don't believe any sports stores near me that do, but are there any chain stores that do (ie, finish line, foot locker, what have you)?

 

I had pain issues too, then found some trail running shoes that padded great, but now they are too broken down so I have to find a new pair for track running.

I wouldn't know, but if I had to answer I'd say no. Going to a running-specific store is the best way to get your gait analyzed. RoadRunner, FleetFeet, etc.

Go to www.runnersworld.com and they will be able to help you.  If you have one anywhere near you, they can analyze your walking and pick a pair of shoes for you.  Hope this helps

Thanks guys!  I'd never heard of any of those stores, but then I searched Runner's World and apparently there's a 'Fleet Feet' in a small town near me... and I'm in the middle of nowhere Vermont.  Yay!

You may need orthotics, which a podiatrist would provide.  They should be analyzing your gait as part of the process.  I use them for running and skiing - no more tired feet or hurting ones.

A great book for running without injury is Chi Running.  You can find it on Amazon, and depending on where you live, you might find a Chi Running clinic.   I know folks who thought their running days were over and are now back to doing ultras.  I took a workshop, and my form is really improved.

Here are some Chi Running links http://www.chirunning.com 

       &nb sp;               &nb sp;              http://www.youtube.com/watch?v=_UYkAB18wgs

Hang in there!

They don't have to be expensive to be good.  The US Government recommends Asics and New Balance.  I personally use Asics and love them.  Your foot is ventilated and the support is great!  Both brands you can usually find under $100.

Your body may just be tired.  Give it time to recoop.  I have to wear insoles in my shoes or my feet start to hurt too.  I really like Pedifix Sensitive Feet Foot Protection.  They are just enough cushion, but not too thick.  I get mine online at Therawear.com and if you're interested the website is http://www.therawear.com/pedifix_sensitive_fe et_foot_protection_insoles.html.  I hope this helps!