help please does anyone know of a cheap running

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10/11/12 9:07 P

It appears your inquiry is in regard to cheap running shoes. I started jogging in 1972 in a pair of Keds. Nike, New Balance, Adidas, and more did not exist.

By 1982, I discovered running shoes, but saw the expensive costs compared to my Keds so I just kept buying Keds.

By 1992, I wanted good running shoes, but they seemed too expensive, so I opted for less expensive ones at the "new" box stores in my area.

By 2002, I had knee surgery from torn cartilage from an injury not related to running. The physical therapist recommended running shoes and showed me which ones to buy. They were $100 and I about went in shock with the price! Got them anyway, but made them last three years (never get them wet in the rain!). Since then, I get one pair every three years for an average of $33 per year. Some would say that isn't often enough, but they are not on my budget. I still use cheap brands for rainy days and for my walking shoes.

Now, I have been jogging for 40 years, most of it in Keds, but more lately in New Balance. Love to jog, and appreciated the technology that has gone into good quality running shoes. Now that I am ready for retirement, I can get one pair every two years! Life is good.....

Experiment. You'll figure out what works for you and your budget.

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10/9/12 5:13 P

www.sparkpeople.com/resource/fitness_artic
les.asp?id=598

www.sparkpeople.com/myspark/training-plans
.asp

These posts have several C25K training plans listed in it.



Edited by: PAPAMIKIE at: 10/9/2012 (17:17)

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10/9/12 4:52 P

Thank you i like this approach where can i get the plan from C25k?? Thanks so much i feel yes, i have been doing way too much jogging on my legs as they are really achy?

Kind Regards,
Brenda

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10/9/12 4:46 P

Who suggested your approach to running. It is common to suggest a running program begins after developing a good brisk walking base of 30 – 60 minutes. You appear to have developed a good walking base. Then to use a C25K program to start adding in running. You say you have been running for 2 weeks, but have gone to running 75% of your time. This is way too fast, also typically we recommend running about 3 times a week, not 5 times. Your legs need time to recover, running is harder on things than walking.

You say you are moving to interval training, which may simply be your way of saying you are doing walking and running, however, sometimes interval training is related to speed work, and things like speed work and hill work are typically not things that are added to a running program near the beginning of a program, normally you would focus on gradually developing a distance program based on slowly adding more running to your walking program over a period of time.

In spite of the debate over form verses shoes, most running injuries have a component of doing too much too soon, at least in my opinion. It appears to me that you are trying to do too much too soon, without a good plan.


Here is a sample of a typical week 1 and week 2, you say you are on week 2

Week 1

Workout 1

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.


Workout 2

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 3

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2

Workout 1

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


Workout 3
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Google C25K if you want to find a plan to go from walking to running

Good running and be careful out there.

Popie

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10/9/12 3:52 P

i started out walking, at a slow pace and worked up into a fast paced walk until i felt comfortable jogging, so right now i am jogging at 3 minute intervals then switch over to 1 minute walking repetitive until i hit 5k

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10/9/12 3:23 P

This doesn't refute the point of my previous post though. Various studies have shown various results regarding shoes and injury.

So, while I agree that stride could be a factor, I doubt she has someone who knows what they are doing who could watch her stride and help her correct it. So, it is probably going to be easier for her to start with reducing her mileage and/or trying out either different shoes or inserts. If they don't work, it may pay to find someone to help coach her in running correctly. But, I assume that money is an issue if she is looking for cheap shoes.

Additionally, when I ran cross country and had my stride examined and corrected, it did almost nothing to improve the foot pain I was having. Two different coaches helped out. It wasn't until I went and got some inserts for my shoes that the pain went away...completely.

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10/9/12 2:41 P

"Wearing shoes increases the energy cost of running. Burkett et al. (1985) found that oxygen consumption during running increased as the amount of mass they added to the foot increased; shoes and orthotics representing 1% of body mass increased oxygen consumption by 3.1%. Flaherty (1994) found that oxygen consumption during running at 12 km/h was 4.7% higher in shoes of mass ~700 g per pair than in bare feet. An increase in oxygen consumption of ~4% is of little importance to the recreational runner, but the competitive athlete would notice a major effect on running speed.

The increase in oxygen consumption with running shoes could have several causes. An obvious possibility is the energy cost of continually accelerating and decelerating the mass of the shoe with each stride. Another possibility is the external work done in compressing and flexing the sole and in rotating the sole against the ground--up to 13% of the work done in walking, according to Webb et al. (1988). Frederick (1986) reported that oxygen consumption increased substantially with thicker shoe inserts during treadmill running. Not surprisingly, materials used for cushioning in shoes absorb energy, and stiff midsoles should produce a 2% saving of energy compared with standard midsoles (Stefanyshyn and Nigg, 2000). Finally, shoes probably compromise the ability of the lower limb to act like a spring. With bare feet, the limb returns ~70% of the energy stored in it, but with running shoes the return is considerably less (Yessis, 2000, p.123)"

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10/9/12 2:39 P

"Studies of rates of injury in barefoot and shod runners in developed countries are non-existent, presumably because barefoot runners are a rarity. However, there have been several studies implicating footwear in the etiology of injuries in runners. I have grouped these as studies of acute injuries (resulting from an accident during running) and chronic injuries (resulting from continual exposure to running).

Acute Injuries

Ankle sprains are the most frequently reported acute sports injury, and 90-95% of these are inversion injuries causing partial or complete rupture of the anterior talofibular ligament and occasionally of the calcaneofibular ligament (Robbins et al., 1995; Stacoff et al., 1996). It is claimed that footwear increases the risk of such sprains, either by decreasing awareness of foot position provided by feedback from plantar cutaneous mechanoreceptors in direct contact with the ground (Robbins et al., 1995), or by increasing the leverage arm and consequently the twisting torque around the sub-talar joint during a stumble (Stacoff et al., 1996). Siff and Verkhoshansky (1999, p.452) reported that running shoes always reduce proprioceptive and tactile sensitivity, and that using bare feet on the high-density chip-foam mats in gyms preserves proprioceptive sensitivity. Robbins et al. (1989) considered that behaviors induced by plantar tactile sensations offer improved balance during movement, which may explain the preference of many gymnasts and dancers for performing barefoot.

The skin on the plantar surface (sole) of the foot is more resistant to the inflammatory effects of abrasion than skin on other parts of the body (Robbins et al., 1993), but stones, glass, nails or needles can still cause bruising or puncture wounds even when the plantar skin is thickened by adaptation to barefoot running. Extremes in temperature can also cause discomfort, blistering or chill blains. Running shoes therefore will play an important role in protection on some courses and in some weather conditions.

Chronic Injuries

One of the most common chronic injuries in runners is planter fasciitis, or an inflammation of the ligament running along the sole of the foot. There is some evidence that the normally unyielding plantar fascia acts as the support for the medial longitudinal arch, and that strain on the proximal fascial attachment during foot strike leads to plantar fasciitis (Robbins and Hanna, 1987). Barefoot running may induce an adaptation that transfers the impact to the yielding musculature, thus sparing the fascia and accounting for the low incidence of plantar fasciitis in barefoot populations (Robbins and Hanna, 1987).

Chronic ailments such as shin splints, ilio-tibial band syndrome and peri-patellar pain are attributed variously to excessive pronation, supination, and shock loading of the limbs (Siff and Verkhoshansky, 1999, p.451). When running barefoot on hard surfaces, the runner compensates for the lack of cushioning underfoot by plantar-flexing the foot at contact, thus giving a softer landing (Frederick, 1986). Barefoot runners also land mid-foot, increasing the work of the foot's soft tissue support structures, thereby increasing their strength and possibly reducing the risk of injury (Yessis 2000, p.124).

Wearers of expensive running shoes that were promoted as correcting pronation or providing more cushioning experienced a greater prevalence of these running-related injuries than wearers of less expensive shoes (Robbins and Gouw, 1991). In another study, expensive athletic shoes accounted for more than twice as many injuries as cheaper shoes, a fact that prompted Robbins and Waked (1997) to suggest that deceptive advertising of athletic footwear (e.g., "cushioning impact") may represent a public health hazard. Anthony (1987) reported that running shoes should be considered protective devices (from dangerous or painful objects) rather than corrective devices, as their capacity for shock absorption and control of over-pronation is limited. The modern running shoe and footwear generally reduce sensory feedback, apparently without diminishing injury-inducing impact–a process Robbins and Gouw (1991) described as the "perceptual illusion" of athletic footwear. A resulting false sense of security may contribute to the risk of injury (Robbins and Gouw, 1991). Yessis (2000, p.122) reasoned that once the natural foot structures are weakened by long-term footwear use, people have to rely on the external support of the footwear, but the support does not match that provided by a well functioning foot.

Measurements of the vertical component of ground-reaction force during running provide no support for the notion that running shoes reduce shock. Robbins and Gouw (1990) reported that running shoes did not reduce shock during running at 14 km/h on a treadmill. Bergmann et al. (1995) found that the forces acting on the hip joint were lower for barefoot jogging than for jogging in various kinds of shoe. Clarke et al. (1983) observed no substantial change in impact force when they increased the amount of heel cushioning by 50% in the shoes of well-trained runners. Robbins and Gouw (1990) argued that plantar sensation induces a plantar surface protective response whereby runners alter their behavior to reduce shock. The less-cushioned shoe permitted increases in plantar discomfort to be sensed and moderated, a phenomenon that they termed "shock setting". Footwear with greater cushioning apparently provokes a sharp reduction in shock-moderating behaviour, thus increasing impact force (Robbins and Hanna, 1987; Robbins et al., 1989; Robbins and Gouw, 1990). However, in these studies the subjects ran on treadmills or force platforms. Further studies are needed to establish how shoes affect impact force and shock-moderating behavior on natural surfaces such as road or grass.

Other features of footwear, such as arch supports and orthotics, may interfere with shock-moderating behavior and probably hinder the shock-absorbing downward deflection of the medial arch on landing (Robbins and Hanna, 1987). These features reportedly reduce pronation and supination or offer the wearer lateral and arch support. They may help some people with foot pathologies, but their benefit is uncertain for runners with healthy feet (Yessis, 2000, p.121)."

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Edited by: SERGEANTMAJOR at: 10/9/2012 (14:42)

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10/9/12 1:46 P

You can find Ryka's online at ryka.com or at finishline, footlocker, or famous footwear.

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10/9/12 12:54 P

Most research has been inconclusive:

"In spite of numerous studies, strong evidence for prevention
of running injury exists only for controlling training errors
primarily by limiting total running mileage. While previous
injury is clearly a risk factor for suhsequent injury, how to lessen
this risk remains unclear. Moderate evidence identifies cavus
feet as a risk factor, and weaker evidence identifies leg length
inequality. Some studies suggest that orthotic inserts might
lessen future risk of stress fracture but did not relate this directly
to individuals with anatomical variants.
While studies of strength, biomechanics, stretching, warm-up,
nutrition, shoes, and psychological factors all raise intriguing questions ahout both the etiology and the prevention of running injuries, strong evidence that modifying any of these will prevent running injury requires further research."

Jonathan C. Jackson, et al. "Prevention Of Running Injuries." Current Sports Medicine Reports (American College Of Sports Medicine) 9.3 (2010): 176-182. SPORTDiscus with Full Text. Web. 9 Oct. 2012.

"The study by Knapik et al investigated the effectiveness of shoe-type prescription on reducing rates of injury in Marine Corps recruits during basic training. The major findings of this study contradict previous research findings 2 by suggesting that individuals wearing the prescribed shoe based on foot type had similar rates of injury to controls. Previous research has shown that these shoes (motion control and cushioning) are effective in attenuating the candidate mechanisms of injury associated with foot type during a fatiguing run.3 However, it should be noted that the training regimen as described by Knapik et al included only 40 miles of running over a 12-week period, which is less than the distances run by serious recreational runners. In addition to running, the described training programs included other forms of fitness that may be key contributors to overuse injuries. Furthermore, the authors did not use any of the available quantitative measures of foot type that have been developed for clinical use. This is a key limitation of the study."

Clinical Journal of Sport Medicine
Issue: Volume 21(5), September 2011, pp 462-463
Copyright: © 2011 Lippincott Williams & Wilkins, Inc.
Publication Type: [Sports Medicine Journal Club]
DOI: 10.1097/01.jsm.0000405507.01216.2d
ISSN: 1050-642X
Accession: 00042752-201109000-00018

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10/9/12 12:39 P

Try looking on Amazon for Moving Comfort bras. I have the Fiona style & the girls go no wear. I got mine for about $26 last year.

You really don't want to cut cost on the shoes because you could be setting yourself up for things like plantar faciitis, shin splints, stress fractures & the like. Your best bet would be to go to your local running store & get fitted w/ the best shoe for you.

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10/9/12 12:33 P

Sarge: the issue is that overpadded shoes from walmart, I think would be even worse than overpadded expensive shoes.

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10/9/12 12:21 P

Minority report: The research has demonstrated that cheaper shoes and proper running mechanics reduce the number of running injuries. Do not depend on over padded shoes to reduce the impact of running depend on the shock absorbing properties of good running mechanics. Land on your forefoot not your heel , land with your centre of mass over your foot strike,, ensure you knee is flexed when you land your foot strike.

Over padded "corrective" expensive shoes will lead to faulty running mechanics.

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10/9/12 12:11 P

hi Cheryl where would i be able to purchase these?

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10/9/12 12:04 P

There is a running shoe made just for women that is reasonable. RYKA is the name brand.

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10/9/12 11:54 A

Ok, if you like interval training, google the Tabata protocol. 5 days a week is too much for interval training. I wouldn't do more than 3.

As for the inserts, the best place to get them would be at a running store. The people there can watch your stride, and determine if you need new shoes or inserts. Then they will make recommendations. Running stores are typically more expensive, but the advice is great.

You could always go, get advice as to what you need, and then find it cheaper online. ;) Make sure to write down exactly what they tell you.

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10/9/12 11:52 A

If you are running 5 days a week, you need a great running shoe that fits YOU, not the cheap ones from WalMart.

Edited by: LUANN_IN_PA at: 10/9/2012 (11:52)

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10/9/12 11:33 A

i have been walking for quite some time, and well as alot of told me i am a brisk walker so i decided its time to take it up a notch, right now i am doing interval training, i started out with walk one minute jog another for a total of 10 times, then i increased it to jog two minutes and walk one minute, now i feel i am ready to increase it to jog 3 minutes walk one minute for a total of 28 minutes, with a 5 minute warm up first an a 5 minute cool down,


you meantioned inserts for my shoes what would this be and where would i find them?

Edited by: BRENFID1 at: 10/9/2012 (11:34)

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10/9/12 11:27 A

Ok, that is probably too much for someone who just started running. Did you start out with a walking regimen before you started running?

Running is a high impact activity and it can take your body time to get used to it. I would back off to 2 to 3 days per week and slowly increase the number of days you run.

Typically when I talk to people, I tell them to start with walking a few days a week, and then after about a month or so, start one of the couch to 5k programs you can find online.

If you still have joint pain, you can try new shoes, I use saucony; they are cheap and work for me or you can try some inserts. Typically though, shoes are a good investment if you are going to be putting a lot of mileage on them.

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10/9/12 11:15 A

hi i have been running for over 2 weeks now, 5 days a week,

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10/9/12 10:58 A

How long have you been running?

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10/9/12 10:53 A

shoe brand thats comfortable and recommended for running that can be purchased from Walmart or Marks? As well as a good supportive sports bra?? the runners i have are new from walmart but dont have much for cushioning which makes my joints hurt while i am running and after my run....Your help and recommendations are appreciated.....

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