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Original poster

Calling all runners - advice needed on shoes for high arches

33 replies

Mag82 · 07/12/2023 20:36

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 😊

OP posts:
Original poster
Mag82 · 08/12/2023 16:50

SausageAndEggSandwich · 07/12/2023 21:36

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?

This is interesting. I’m not sure if I’m a heel striker or not but maybe that’s where a gait analysis could come in handy - do you think?

If I walk quickly then I get the same pain in the same place but not as severe.

A lot of advice for me to take on board here thanks 😊

OP posts:
Original poster
Mag82 · 08/12/2023 16:53

SportsAndExerciseMedicineDoc · 08/12/2023 06:06

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.

Thanks for this advice it all seems very helpful indeed, although I find walking boring but I guess like you say I’ve got to play the long game so maybe I should give it some serious consideration.

I’ve only been a driver for 10 years and it’s seriously knocked my fitness right down. Before driving I walked for MILES. Damn the convenience of a car.

Thanks for the recommendation I shall check them out 😊

OP posts:
Original poster
Mag82 · 08/12/2023 16:55

greenacrylicpaint · 08/12/2023 06:16

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).

More great advice thank you 😊

Mizuno and ASICS came up a lot on Google but I know nothing. I’ll defo take on board the sizing tip as well as the YouTube page.

OP posts:
Original poster
Mag82 · 08/12/2023 16:57

Lastqueenofscotland2 · 08/12/2023 08:38

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 bought some Nike Pegasus but they made no difference which was a shame as they were £70!

When I started trying to run I thought it would be a cheap way to exercise, how silly of me 😂

OP posts:
Original poster
Mag82 · 08/12/2023 16:58

SausageAndEggSandwich · 08/12/2023 08:43

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 😂

Oh bless you…I must say I am a sceptic about retail stores offering fair analysis. I’d like to think I’m a savvy consumer

OP posts:
Original poster
Mag82 · 08/12/2023 17:00

IbizaToTheNorfolkBroads · 08/12/2023 08:51

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.

Very interesting and not far from me at all…thanks! I’ll look them up 😊

OP posts:
Original poster
Mag82 · 08/12/2023 17:01

Sposeso · 08/12/2023 08:59

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.

I’m so glad I posted, honestly all the good advice you guys have given me. I’m so grateful!

I feel 90 when my shins are hurting so sounds like a good shout 😂

OP posts:
Earbuddy · 08/12/2023 17:04

I was fit before I started c25k - but not running fit - as in I was gym fit but not a runner. I’m not overweight and I got crippling shin splints after week one. After seeing a physio and doing exercises religiously for a few weeks I started c25k again but at a much slower pace.
It’s about getting your body used to the impact of running.
Assuming you are not wearing Converse runners or similar, I don’t think it’s to do with your shoes. I had never run before and was simply going at it too hard because I was clueless.

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