Physical Fitness Beta-spun2

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Physical Fitness Beta,[link widoczny dla zalogowanych]
I am a beginning runner and also have only done a 5K,[link widoczny dla zalogowanych], but I probably run about 3-4 times per week. I'm have pretty seriously flat feet and wear orthopedics in my shoes that were fitted by a foot doc. I started wearing them after a lengthy backpacking trip that led to my not being able to walk. We had to chop the trip short due to knee pain. It turns out the doc said something to the effect of my tendons were not tracking properly over my knees and I developed tendinitis in both knees. Also,[link widoczny dla zalogowanych], I possibly could rarely stand barefoot for just about any period of time without heel pain.
All this said,[link widoczny dla zalogowanych], I've read here about the Five Fingers shoes and also the advantages of running barefoot, or nearly barefoot. Is something which I ought to attempt? Some have asserted despite flat feet they saw huge improvement in foot strength which resulted in less feet problems. I just read another having said that running in FF's with flat feet caused some terrible ankle pain.
How do i know what is right for me prior to investing in new shoes? Also,[link widoczny dla zalogowanych], I'm not even sure what it means to run using the "proper" form since i have find it strange that we're now said to be running on the balls in our feet? As a kid I had been always told which was bad form. Interesting. I only realize that I can currently run without any pain however the concept of strengthening appeals to me since that would mean less reliance on the shoe inserts.
Thanks much!
Before purchasing new shoes, I would ask your foot doctor whether your foot condition can tolerate barefoot running. Also, inquire about methods to strengthen the arch and foot muscles, inside a less demanding way than with barefoot running. The following exercises are examples of how you can strengthen the foot and arch:
Foot push ups and arch curls
This Pilates based video includes tennis ball massage for the arch, towel pleats and scrunches, toe raises and lots of instruction Smile

Toe Raises with emphasis of the posterior tibialis
Balance exercises on a wobble board
As for proper running form (in shoes),[link widoczny dla zalogowanych], you will find different thoughts. If you land in your heel, you may be landing together with your leg too far in front individuals. This can cause a number of injuries.
Toe running is generally seen with sprinting, not longer distance running since the down and up motion will fatigue the leg muscles with time.
Instead of landing about the toe or heel, you are able to land on your mid-foot, the front foot or between your heel and mid-foot. This video describes the correct form as landing mid-foot together with your foot directly beneath you. Generally, you land on the exterior edge of your foot behind your little toe,[link widoczny dla zalogowanych], and roll in to push off with your great toe (pronate). In your case, your orthotics control the quantity of pronation so that you don't roll in too much. This controls the alignment of the ankle, knee and hip.
Since you are a new comer to running and therefore are pain-free together with your orthotics, you might want to stay with the orthotics before you develop your running endurance. Then you can try some short distance barefoot walking to see how your joints respond. If and/or whenever you do try barefoot running, work up very gradually.
The one thing you can be certain of when you go to an outlet that sells expensive athletic shoes is that they will recommend expensive running shoes.
Admittedly, that's not to express that that may not be the right thing for you personally. But I have found high-end running stores have a hard time with minimalist shoes. When you have only a hammer, after all,[link widoczny dla zalogowanych], everthing begins to look like a nail.
My own experience in nearly Half a century of running is the fact that VFFs and barefoot running make the final 2 and a half years incredible. You figure all this out about proper form -- it hurts if you don't do it right. However it takes some time to get used to minimalist running. Think months, instead of days. In my case, I believe I'm but now starting to reap the entire benefit.
For right now, though, if you're running without pain, I'd be cautious about changing anything. If you want to try something, find a nice grassy park or infield and experiment with 5-10 minutes of barefoot running. See how that feels. That's generate an income started and that i knew immediately it had been for me.
Just my two cents, however i have "flat feet" also and would not dare attempt running without good solid, supportive athletic shoes. I've naturally high arches that tend to "fall" (I'm an over-pronator) and I observe that if I run a lot of days in a row without recovery or if my shoes are starting to become worn-out I start experiencing severe pain in the arch and medial leg. It worsens basically don't take a break from running for a few days wear good,[link widoczny dla zalogowanych], solid supportive footwear. Currently I personally use Asics Duomax using the green superfeet sole support inserts and wouldn't dare running without something at least that supportive. less supportive) in my younger years and really hurt myself. Never again.
Barefoot running puts much more stress on your feet and knees than running with good athletic shoes. Shoes that fit properly and with good cushioning tend to be better in your feet and knees. If you visit a store that specializes in running shoes,[link widoczny dla zalogowanych], you will get someone to see what type of shoe will work for your particular foot and running style.
There is anecdotal evidence that barefoot running may cause metatarsal stress fractures and this condition. There's been an increase in injuries from barefoot running recently, but we are seeing a rise in barefoot runners.
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