Running girl, maybe you can help

“I just recently start seriously running, as in training for races, and I have a few questions. I've noticed that I seem to get ankle pain after a few miles. Is that my cheap Nike shoes or something else common to running? Also, I've heard about some people eating certain foods before running to reduce cramps. Do you do this? Do you know what foods do this? Thanks”

“rg and dm, can you help me? I just started running last june. When do I know if my shoes need to be replaced? They just don't feel good anymore...don;t know how else to explain that. If/when I go to get new ones, should I take my old ones with me for them to check over? Any suggestions on buying shoes would be appreciated! I hate to pay all that money and then have them be wrong. Thanks!”

“Utahhiker: Depending on the number of miles, surface you run on, type of shoes, etc. I would say that your shoes are probably ready for replacement. The fact that you're aware that they don't feel as good as they used to, probably indicates that they've lost a lot of their original ability to absorb shock.

I would definitely take your current shoes with you to a specialty athletic or running store. Look for a place with trained and knowledgable sales people. They'll look at the wear pattern on your old shoes to assess how your feet make contact with the ground. If you have a significant tendency to pronate or supinate (the wear pattern on your shoes should indicate this), you may require a model that is designed to correct accordingly. Other factors a qualified sales person are likely to consider include your age, weight, gender, running style, miles you run, previous injuries/problems, running surface, fitness level, etc.

Most of the major brands (Nike, Adidas, Asics, New Balance, Puma, Saucony) have decent products that should meet your needs. In general, I would try to stay away from their most basic entry level models, and make sure to find a shoe that fits your foot. This can often mean looking at an entirely different brand, as the lasts the shoes are made on can vary significantly.

Good luck!”

“Hi Deathmarch and Utahiker,

Congrats on training for racing! Registering for a race and knowing that you have to show up is a great motivation to keep up the training. As for ankle pain--I only have guesses. Maybe you are adding too much too soon--try not to increase your training by more than 10% a week (miles or minutes). Maybe your achilles is trying to adjust to the extra stress. Are you running trails? They are a killer on the ankles. My best advice would be GOOD SHOES. A store that specializes in running is the best resource for finding out what shoe is best for you. It may be a little out of the way or a little more expensive--but a salesperson in a store dedicated to runners is a great source of knowledge. Yes, take your old shoes. Generally speaking, you should get about 500-700 miles (or about six months of running 5-10 hours a week)out of your shoes.
All of this has made me want to put my shoes on and hit the road--it is raining here so I am headed out with a hat on. Maybe I should try one of the hats that Buddur suggested! Gross. Hope this was helpful, looks like alpine already posted the good advice. Happy Afternoon”

“Oh--about the cramps...muscle cramps or gut cramps? I've had both. Don't know of any magic foods to prevent muscle cramps--just being well hydrated should help with that. The gut cramp question is much more complex. I won't get into it until I know if that is what you meant. Ugh.”

“that about covers it. Shin splints are often a sign that your shoes have worn out.

I have dealt with severe calf cramps that plagued my early running, as well as ankle soreness by a two pronged method:

1. Lifting. Calf strenghtening exercises.

2. stretching after running (when the muscles are warm and limber).”

“alpine, running girl and lee, thanks to all of you for the detailed information and advice! My gut feeling was that I needed to replace my shoes but you read so much it's hard to know. Also, I noticed recently my shins were starting to bother me and I've never had that problem before. I can hardly wait now to get to the store and peruse the selection! Thanks again!”

“a quick way to save $$$ on running shoes. Go to the expensive running shoe store (not at the mall,a real running shoe store). Get fitted by a RUNNER, have them find out if you suppinate or pronate. Then get a shoe recomendation. Find the shoe and size,model number etc... go to the back of any running mag and buy the shoe for $20-50 less.”

“Yes, hyper--good advice. I've done that, too. And once you find shoes that works for you it doesn't matter where you buy them. I'm taking a nap now.”

“all the running talk is making me tired”

“Bananas are supposed to be a good food to avoid muscle cramps. It's the potassium in them. I don't think eating them right before exercise helps, though. Not enough time to absorb nutrients.”

“Deathmarch and Utahiker,
I've been buying my running shoes from RoadRunner Sports (www.roadrunnersports.com) for at least ten years. They carry a good selection of real running shoes and have charts and info to help you select your shoes. They have a service where you can mail in your old running shoes for evaluation, but I could not find it on their web site. Anyway, by using their evaluation stuff you ought to be able to pick some good shoes to fit your running style.

I buy new running shoes when my knees begin to ache on the side. That usually means my shoes are mushing out on the outside edge and misaligning my knees. I have a several pairs of running shoes that look okay, but I just don't run in them.

Cramps:
My cure for cramps is simple-- a half a shot glass of "Balsamic Vinegar" daily. And another dose if needed (as in overdoing physical exertion). I work outside, walking alot, in the heat of the summer. If I keep up my shot a day, I do fine. If I skip a few days, I pay for it. I also carry some Balsamic vinegar with me when backpacking to ward off the cramps.

Also, run at a pace you enjoy to start with. Leave the watch at home and only time yourself once a week.”

“How about a vinegar and banana shake?”

“I always heard shin splints were caused from dehydration. Drink more water.”

“Check out www.active.com

I think it's a great resource (and they have an extensive race calendar).

There is an article on the site about strengthening your ankles...

http://www.active.com/story.cfm?story_id=6134&sidebar=13&category=Running”

“re:cramps...drink water before during and after! It takes time to adjust to sipping while running but is VERY helpful. I have read (I believe in runners world mag) that you oughtta drink 4-8 oz per 1/2 hour of running.I ran a half marathon 2 years ago and drank most of the 28 oz bottle I carried plus an additional 20 picked up at aid stations. Also as your body adjusts to harder training the cramps will go away. I honestly cannot recall the last time I had a problem with them, boy do they suck though!”

“I haven't actually had any cramps yet, but I was just wondering. I think I'll try and find a real running store and pick up some real shoes. My run this morning was great. I'm used to doing nothing but track running (which sucks), so it felt really good to get out in that cool morning air and run through the country side.”

“dm, wish I had close country side to run in - sounds great! I find that running at luchtime works best for me so I end up running around a baseball stadium or (when I feel more adventurous and have more time) I run near the St. Louis Arch on the shore of the mighty mississippi. Gets me revved up to fight the afternoon doldrums at work.

bs, no I'm not spouting off, just addressing our poster, thanks for that website. I added it to my favorites this morning and will try to sneak a peak later in the day!”

“Utahiker,
If you get on their email list, they will send out postings as to special sales on running stuff. Decide what you want, watch and wait, and you can catch some good buys--that is the only way I buy running shoes.”