Advice on running, shoes

I’ve started running in the morning and my current shoes are lacking for that purpose. I don’t intend to run marathons with them and I don’t think I have any major issues when it comes to running. I may have some slight supination and medium-high arcs.

What should I look for? Anything to avoid?
More generally, any advice on running?

If you’re lucky, you’ll have a local shop that does video analysis and can fit you for shoes that match your mechanics.
If there’s a local running club, they’ll know the good stores.
Avoid the big box general sporting goods stores. They often have “looks like” running shoes that aren’t. And the employees don’t know the difference.

Couch to 5K. Best beginner program around.


Let’s say my ability to find good stores is limited. In the remaining stores, how can I separate the wheat from the chaff?

Road Runner Sports Shoe Dog
Road Runner Sports also offers a 40 day “test run” on shoes.

I recently purchased the Brooks Ghost 10 running shoe. I’ve been running for 25 years, and it’s the best shoe I’ve ever ran in. Very well made, and not outrageously expensive.

But as mentioned by running coach, an analysis of your particular mechanics by a qualified person is always the best route.

Based on Running coach’s website, reviews and talking to the shop person, I went with Nike Pegasus 34. They didn’t have them in quite my size at the store so I should be getting them by Friday.

What are the biggest hurdles for people starting to run?

Physical problems? Shin splints and plantar fasciitis, prolly. Mentally? Just getting used to doing something new and making it part of your life as opposed to “that thing I do that I hate”. I found the beta endorphin release really helped with that tho.

For me, running was a self-reinforcing thing: I ran to get in better shape, got in better shape and liked that, so I kept at it. Plus running fast is just really, really fun.

Sticking with it.

Make it a priority over other things. Make it a part of your life, just as sleeping and eating are a part of your life.

International competition height-42" The lowest height is 30". You’ll need a coach who can instruct you on drills and technique.


Like the others said, making it a habit.

I’ve had that experience with upper body exercise. Once I was over the hump, it got progressively easier and more pleasant to do more of it. That step of turning a vicious cycle into a virtuous one is a bitch though.
Did you find that you got more endorphins with short high intensity or long low intensity running?

I’ve heard that some people enjoy going for a run while high*, anyone have past experience with that?

  • Which you shouldn’t do because drugs are bad, mmmk.

Depends on the context. I rarely go further than 3 or 4 miles when I’m just running to keep in shape and I feel really good afterwards. Although, if I had to guess, I would say it’s more because of the sense of accomplishment moreso than anything chemically…but what do I know?

I feel really, really, good after my long runs because those are always in some sort of race (10k, 10 miler, halfs etc.) and I’m stoked to the moon because I actually completed the thing.

Stiffness - runners tend to be ‘tight’ - so really work on stretching (after your run), especially hips, lower back. Most of your knee problems start there, actually. I have had IT band issues that are really all about my hips and glutes, very little to do with my knees - even though that is where the pain is.

Get a foam roller, use it.

Avoid the “too much, too soon”. Really. Injuries suck, take it slower than you think you need to - most starter programs allow for the steady, consistent increase.

Long, low intensity running is the best endorphin production. You want to maintain a steady production; a quick burst won’t ever cause your body to need to overcome the things that endorphins are there to help with.

I have. It’s great. So is cycling while high (and kayaking and hiking, IMO). Yes, the endorphins enhance (and eventually take over) the pot high. No, people prolly shouldn’t do this unless they’re pro smokers, like Snoop Dog level pro.

This post, especially the last bit, contains excellent advice.

Slow increases in distance and/or speed, VERY slow. Like, for the first month, concentrate on 1-2 miles at a slow/moderate pace. I usually walked a lap/ran a lap for the first few weeks after I was back on the track, slowly phasing out the walked laps until they were just bookends for the running laps. Remember, you’re not competing with anyone, not even yourself.

ETA: Oh and: a new pair of shoes should fit perfectly when you buy them. Shoes should not need to be “broken in” to be comfortable. I got that advice when I started running and found it was sound.


When I first started running, I was so excited in the progress I made in a few weeks that I managed to give myself a whopping case of tendinitis in my knees and ankles. It is sure humbling when you can’t walk the distance from your car to your desk at work without having to sit down in pain. Going to the cafeteria was a similar jaunt, to be planned carefully and to be recovered from after lunch.

Don’t be alarmed if your toenails don’t fare well. Especially with new shoes and long runs, the big toenails have a tendency to turn gray, then eventually fall off.

My son started running a few years ago. He’s never been terribly athletic, but he was really excited about finding an activity that he liked and was good at. He quickly got up to running about 5 miles a day. Until he ripped a tendon in his foot. He’s been barely able to walk for the last year. Take it easy and increase your activity gradually.

There’s also the running surface to consider. I only ever run on grass. I wouldn’t myself run for any length of time on asphalt, concrete or similar hard surfaces, as they aren’t good for the knees.

I ran for more than 13, 14 years. I started out meaning to get into shape, so it was a chore. That phase lasted a couple of weeks. Then I started to like it. I started out running slowly and just trying to stay under my “breath threshold”. I’d run for 11 minutes before taking a break, then 13 minutes. Eventually I could go 90 minutes at a stretch.

I kept that up for a long time and really got a lot out of running, but my bones were a little crooked and I started to have some physical problems. I’ve had to go to therapy and pay $$$ to get better.

So. My advice for a new runner is to consult with a podiatrist, or a physical therapist, or a sports-medicine person, or a chiropractor, and let them have a look at you. I am sure a lot of these people would be able to give you you-specific training advice.

If gamification helps motivate you, I’d invest in some kind of fitness tracker. I use a Garmin Vivoactive to track my route, distance, and speed. You can also figure out your age-graded percentage which the link explains - basically, it’s a standardized way to measure your performance taking into account your age and gender. It’s especially useful to keep people from getting discouraged when their speed slows down as they age.

Speaking of age-grading, I’d be interested if any of our resident experts (I’m looking at you, running coach) have any comments on what constitutes a “good” percentage by itself. I can’t compare my current % to ones from several years ago because I used to use a Nike Plus, which was wildly inaccurate, and also I know the tables have changed making it more difficult for women to get higher scores. Right now on a good day my score is right around 55%. The site I linked to says “Over 80% is typically National Class, over 70% is Regional Class and over 60% is local Class.” I don’t know what that even means, but it makes 55% sound not that great. Do I need to push myself harder?

I started running and it was fun, but I quickly got injured. I didn’t start hard or anything. I think I just don’t have the right feet for it. A shame, because I actually enjoyed it, and I mostly hate exercise.