Calling all runners - advice needed on shoes for high arches

[Mag82]

I’m really keen to start running and have done a few runs over the past month or so using the C25K app. I’ve tried running in my local park and also on the treadmill but no matter what I do I get what I believe are shin splints.

I’ve got loads of puff left in my lungs but have to give up due to the pain in my shins. I cannot even do the walking part in between the runs on the C25K as the pain is so bad and it’s such a shame as I really have been enjoying what bit of running I have done and I’m keen to become a ‘proper runner’.

Anyway I’m a long time lurker and found some advice on here about the wet foot test and have discovered I have a high arch so I am presuming this is probably what’s causing my shin pain.

I’m hoping that someone in the know here can recommend me some running shoes that would be suitable for high arches as Googling just throws up way too many options. The cheaper the better, but I’m happy to spend up to £100 if I have to.

Thank you in advance 😊

I'd recommend going to a specialist running shop where they will be able to look at how you run and help find you the most appropriate shoe. Where in the country are you?

Thanks helleborus - I was kind of hoping to get away without having to visit a specialist shop.

I’m in South Yorks

Sorry, you're a long way from me so I can't recommend anywhere, but I'd definitely recommend making the trip. Based on family members' experiences it's worth it to get a suitable, good quality running shoe. Buying from the web can be false economy.

It might just be the exceptionally cold weather, you're starting in very cold weather that makes it very easy to get strains and injuries.

I would also absolutely go to a specialist running shop. They take out all the guesswork.

There might be places that can analyse you over zoom or similar?

Hmm okay it looks like I need to bite the bullet. Thanks for your replies 😊

You might just have shin pain because you're a novice runner. Are you overweight at all? Or running downhill?

I got some knee length compression socks when I had shin splints and they did seem to help.

I recommend going to a running shop too. Many proper sports shops will have a specialised person so check locally.

Yes came on to say get gait analysis. I did mine years ago then found my own groove with it but honestly it’ll be worth it now.

Agree you need a specialist shop but you also need to see a good physio if you can't even walk without pain. Continuing to push it on pain could do some serious damage and you need a proper assessment and advice around recovery and how to build up gently.

Shin pain is usually caused by weak ankles/feet (so your shin muscles are working super hard to keep you stable) or your calf muscles are comparatively much stronger. This means when you're stepping forward in your stride, you're having to really work to pull your foot upwards. The other thing that happens with weak shin muscles is your foot slaps back down on the ground and the repeated impact of that can also hurt.

Do you heel strike when running? If you do heel strike, try shifting your weight forward, take much smaller, quicker steps and try and land towards the front of your foot instead.

Do you get pain when walking? Or is it just when you try running?

Hi @Mag82 ,

It’s unlikely that shoes are the cause of your shin splints. It’s more likely it’s due to too high a ramp-up in volume and/or intensity too quickly.

Despite what the NHS says, I don’t think C25K is suitable for many beginner runners. If your major aim is to make running something a lifelong endeavour, I’d play the long game and consider this a 5-month commitment to get started.

Build a habit: every day for 30 days walk fast with intent (power walk) for 30-60 minutes.
8 weeks of run/walk: 3-4 days a week of continuing power walks. 3 walk/runs a week (could use c25k for this) at a conversational pace, no faster work.
Post-8 weeks: 3x week run/walks, 1x week cover around 5k as continuously as comfortable. Walk if necessary. 1x week faster work intervals (4 mins run, 1 minute walk, 3 mins run, 1 min walk down to 1run:1walk. Increase the speed for each interval).

If at any time you feel uncomfortable with the running, substitute for a power walk.

It takes time for muscles, ligaments etc to get used to the increased activity. So the above should help keep consistency and reduce risk of overtraining or injury.

It’s still a good idea to get some nice shoes mainly because it motivates you to get out! Asics Gel Venture 8 are supposed to be good for high arches.

going against the grain - running shop/gait analysis is a bit of a con.

yes, go to a place that sells different brands of shoes and try on various kinds.
I used to like asics for my high arche feet but currently have a pair of mizuno.

make sure the shoes are big enough. my running shoes are 2 sizes bigger than my regular shoes. you need a thumb's width of space in front of the toes when standing up.

before you start up again make sure that your shins are recovered fully.
look up physio exercises and stretches for shin splints. (bob&brad on youtube are good).

Another person here who thinks gait analysis is a con. How you run for 20 seconds on a treadmill is not how you’ll run slower, or faster, or at the end of a long run. Most people pronate, if you’re really arsed, slow down a video of kipchoge, he does he isn’t running 2hr marathons in overpriced “support” shoes (which usually are just heavy)

If you struggle with pain while running you probably need a physio And work on the right strengthening.
I’ve got high arches and personally really get on with Nike Pegasus and Nike Vomero.

I should add, if you’re really atruggling with long term injury, gait analysis by a physio, can be life changing. From a person who works in retail? No.

Another one who doesn't agree with gait analysis here (unless in a lab with qualified biomechanicists) but I got vociferously shouted down in the last thread so I keep stumm these days 😂

You're in S Yorks! Brilliant. Go to Accelerate in Sheffield - they are opposite the English Institute of Sport in Attercliffe - not far off the M1, just down from Ikea and the Arena. They are superb. Running shop owned and run by runners. Stu - who owns the shop - works really closely with podiatrists too.

All the physios and pods I know socially (about 5!) go there, and travel quite some way to go there. You need to be prepared to invest £150 and about 90 mins. You may need insoles to provide arch support, but obvs in s good shoe for you to start with.

PS - They also have in house physios.

I've got high arches and I'm really loving Hoka Carbon x3 although they are tight over the top of the foot so I size up by 1 or 1 1/2 sizes.
They are better than my previous shoes which included
Brooks gts
Asics gt2000s
Mizuno wave riders

I had very similar issues and went to a specialist running physio (accidentally, I thought he was just a regular physio!). Anyway, advise was straight forward. Foam roller front and back of calf as often and you can. Get supper cushioned shoes, The Hokas I ended up with which are great. Don’t get fobbed of by “performance shoes” based on your gait, I needed lots of cushioning to soften the impact. Ask for shoes that they would give a 90yr old marathon runner! I also try to run on treadmill or grass whenever possible.

In response to some of the comments above, it's fair to say gait analysis probably isn't useful. But, you could probably say much the same about a fair amount of physiotherapy.

Most running injuries are likely caused by training errors - too much, too soon. Getting this right is more important than the choice of shoe.

In the future, there may be something useful in looking at our joint movement (habitual motion path) and how that's affected by the choice of shoe. In the meantime, trying different shoes and choosing one that feels comfy is probably good enough. Just get the volume and intensity of the running right so you enjoy it, don't get injured and stay consistent.

I buy asics they have an online outlet store too. You can search specifically for shoes for over-pronators

I am overweight yes but it’s something that happened years ago when I was a healthy weight and tried to run.

I am overweight yes but it’s something that also happened years ago when I was a healthy weight and tried to run.

I could probably do without the cost of a physio so if I could get to the bottom of it without then that would be preferred.