Run away! BOO! Halloween week runs, 10/25/09-10/31/09

[Jolt]

About a 45-minute trail run today. It was sunny and 60 degrees--very nice!

[Urlea]

Did a 4.5mi recovery run in the VFFs today (Mizunos are still soggy). My feet have been kind of sore/bloaty since the long trail run Saturday, but the run seems to have helped that a little bit. All things considered no real complaints considering the mileage I covered. A recovery run this soon was good.

[ASammy1]

Started my couch to 5k program today and only made it about halfway through . I got such severe blisters on the back of my heels that it forced me to stop. Apparently I need new shoes... So off to the running store tomorrow, so I can keep on track.

Any advice on shoes? I have a normal arch but tend to roll outward (supination?)

[OakLeaf]

Get shoes that fit - everyone's feet are different.

But try wool socks and a lube like Body Glide or Blister Block. I used to get awful blisters on my arches if I ran more than two miles. I resisted lubing my feet for years, I just had this idea in my head that it wouldn't work. It works.

Taught aerobics today (my boss laughed at me working on choreography out in the parking lot before class, it was way too nice to be inside). I don't know whether to run or ride tomorrow. Probably ought to run - but it's supposed to be beautiful, and not too many nice riding days left this fall.

[Jolt]

Any advice on shoes? I have a normal arch but tend to roll outward (supination?)

Well, you asked, so here goes...

Depending on your running store there may not be anything there that I would recommend (unless they stock Vibram Five Fingers)! If you're just starting out and ramping up slowly, this would be the ideal time to start barefoot or (since that isn't always practical, even though it does give you the best feel for what you're doing) in very thin, flat (running shoes have an elevated heel), flexible shoes that give your toes room to move. VFFs fit that bill very well but don't fit everyone's feet, and are cold in the winter. My winter solution is going to be Teva Proton water shoes sized a little big, with heavy wool socks; a shoe like that is a good minimal option. When you run without the padding and elevated heel in conventional running shoes, you feel the impact of your foot contacting the ground and will tend to modify your form to minimize it; this will help you avoid bad form habits that can lead to injuries.

ETA: The conventional advice for someone who underpronates/supinates is to go for a very cushioned shoe to compensate for the lack of shock absorption in your stride. However, the form one uses when running properly without that cushioning incorporates all the shock absorption needed (ball of foot touches down first, knees are bent).