Shoe Suggestions

"PRs of 4:22, 9:22, and 15:38."

For what distances?

16, 3200, 5k xc

Well ur just layering more and more cushioning/support/orthotics over each other in an already heavy shoe (by heavy i mean more than 10.5 ounces). Dont go all at once, but get a lighter shoe and try to kick the orthotics gradually. I'd personally recommend the saucony kinvara because its insanely light(less than 8) and has a very low heel to toe ratio (almost even) whihc is helpful if your a highimpact runner (heel strike like a champion) and want something to reduce that while also making somewhat of a transition to more of a forefoot/midfoot strike. You should also back off the mileage a bit (not all of it but enough to help make u feel a bit better, like maybe 10 a week) and try running on softer surfaces. If your concerned about mechanics, try this gradually, start running more on your forefoot/midfoot in shoes without pornation control in them. you could also try a newton shoe too if you want and while your walkign around (kick around shoes i call them) wear nike frees or another very flexible shoe. those will help strneghten ur feet. jsut becareful, run lightly and ice/rest when needed, and screw the orthotics. also check out scienceofrunning.org great site that should help answer some of your questions

If you can't make it to a shop that does a good gait analysis, I would check out a few things. First look at where the wear is on your insoles. If you find that they are more worn on one under your big toe and on the inside of the soles then you pronate more than a little, and you might want to look into a shoe like the Asics foundation, or the Nike nucleus. These are lower level motion control shoes that are not quite bricks on your feet. If on the other hand you really don't pronate very much and the wear seems to be pretty even, or in your 769s + Orthodics if it is more pushed to the outside then your shoes may be too supportive. A couple good shoes for flat footed people that don't pronate at all or much are the Asics Fortitude, Brooks Dyad, and the Saucony Echelon. If you wind up needing those, you probably will want to ditch the orthodics too. The best plan though would be to get someone to watch you walk and jog, rather than have someone say you have flat feet so you need lots of support.

Also, I have never found the quality of New Balances to be as good as other shoes, but that might be a personal thing. Other shoes that are comparable with them, with maybe a little more support, are the Aisics 2160, Brooks Adrenaline, and Nike St. Triax.

Also, how old are your shoes? If you are doing 50mpw, you should get new shoes at least every 8 weeks, possibly every 6 (300-400 miles).

When I first started running after my IT band issues in December, I started going for the last 5 minutes of my runs in vibrams... I've been considering doing this again, but I'm not sure if it would be a good idea or not. I think I'll go with a shoe that is closer to neutral and slowly transition out from the 768s to something neutral with cushioning. Thanks for your response

On the insoles of the wear is even across the toes. The wear on the shoes is also even across. I change my shoes out everyone 300 miles. This pair has about 170 on them.

I just tried on a pair of nike structure triax and a pair of saucony. The nikes felt pretty good, but I still felt like I was overpronating a bit and had pain in my shin. Not really sure where to go anymore

I would make sure your stride is compact and you are landing on your midfoot.

I would suggest checking out the New Balance 905. The shoe is lighter weight with some stability. If you can be running more efficiently you may have less problems. I would continue working to strengthen your lower legs as well.

Aching Legs wrote:

When I first started running after my IT band issues in December, I started going for the last 5 minutes of my runs in vibrams... I've been considering doing this again, but I'm not sure if it would be a good idea or not. I think I'll go with a shoe that is closer to neutral and slowly transition out from the 768s to something neutral with cushioning. Thanks for your response

Ya, id be careful with something like the vibrams. I did the same thing ur doing now when I was having problems myself and it ended up just making it worse, but not that much worse, i also had bad shins splints so that could be the reasoning. But either way, be careful. you could keep doing what your doing but I'd personally wait until pain subsides a bit than to jump back to vibrams. a slow transition is best IMO, just be careful and remember to be patient. These kinds of things can take a while to sort out so you can't lose patience. And if you do change ur biomechanics (which i'd personally suggest but again, slowly transition) it can also take a while till you finnaly adjust. Injuries take a long time to heal, myself for instance I'm just finally getting over severe shin issues that resulted from my being anemic and having starved myself. I wasnt patient, kept doing 50-60 miles a week and ran myself into the ground (pun intended) and destryoed my xc season this year.

If worst comes to worse and you cant train with running you can always cross train with biking and pool. I had to do that myself this winter season and at the most only ran for 30 minutes max twice a week, and that was towards the end of the season with walks ever 3 minutes for about a minute each. you can do speed work on the bike if your worried about speed but if you can try on track when your feeling decent but dont push it.

If you keep feeling IT pain, invest in a foam roller and roll the crap out of it and while your at it the rest of your leg. its going to hurt like a mother but its totally worth it. shins, just ice, preferably ice massage or bath.

and if it makes any difference in whether or not you feel like you wont be as good or get significantly better with cross training on a bike or in the pool, i felt the exact same way before my winter season this year. left convinced that i could still improve (if only slightly less than if i were to run) hugely without running, altho i would have preferred to run. had huge improvement in not just time but how i ran and tactically i was more efficient. i became a looot more rythmic while racing whereas i used to go out in even paced only to lose the rythm after 1 lap and never being even or negative splitting in races. i attribute that to biking so bare minumum i'd say to try to get on the bike 1-2 times a week while running just to give yourself a break and maybe a long day in the pool for good measure. just look at lukas verzbicas, trains like a triathlete yet runs like a champion.

Maybe ALL shoes are the problem?

http://www.coachr.org/barefoot_running.htm

http://www.tullyrunners.com/Articles/RaucciFollow1.htm

I assume you've heard of, perhaps even read, _Born to Run_. Running is a natural activity. It need not hurt. It certainly shouldn't hurt the way you're hurting, not at the age of 16/17. (Maybe when you're 80.)

I suffered from chronic shin splints and ITBS for 20 years, until I dumped the stability shoes and orthotics to run barefoot. Not in Vibrams, but "without shoes." I have had no significant (enough to keep me from running) injury in three years.

Good luck.

JB800/1500 wrote:

pornation

sounds like my kinda nation