Kiwi Running Club

[Ugandan discussions]

Yeah shut the fuck up faggot I've been running 20km+ almost daily for well over a year now and it's become the most enjoyable thing ever. What the fuck is "10% more milage once a week and a reduced milage every 6 weeks for a week" ? Some kind of autism? math?

Yeah bro it's the shoes bro,

Woop-de-doop. A whole year!

Fuck the enthusiasm of a new runner, I've been there. You know fuck all about the person asking the Q yet you tell them to make a fundamental change to their running using a pair of flipflops and a couple of shoelaces? That's properly fucking stupid however long you've been running.

The general advice if you're suffering from shin splints is rest, gradual and steady build up of mileage, and strengthening. I had them some time ago, and followed the advice carefully and I ran for several years including a 15-month daily streak without further issues. Prioritize recovery, have at least 2 days a week off running, and do some exercises that build core strength (yoga, pilates, swimming, planks, etc).

 

[el_4aba7]

Woop-de-doop. A whole year!

Fuck the enthusiasm of a new runner, I've been there. You know fuck all about the person asking the Q yet you tell them to make a fundamental change to their running using a pair of flipflops and a couple of shoelaces? That's properly fucking stupid however long you've been running.

The general advice if you're suffering from shin splints is rest, gradual and steady build up of mileage, and strengthening. I had them some time ago, and followed the advice carefully and I ran for several years including a 15-month daily streak without further issues. Prioritize recovery, have at least 2 days a week off running, and do some exercises that build core strength (yoga, pilates, swimming, planks, etc).

So they heal and go away? And do your legs get stronger after and make it so that it doesn't happen again? I can give myself shin splints any day I want by just running less delicate, for me it's an issue of running style. But if it's how you're putting it I can run on/off until this magic happens.

 

[Ugandan discussions]

I don't know if this makes a difference, but my arches are so high that they are quite literally off the charts. I had to change shoes when I found out, and New Balance 928 seems to work fine for daily use, but... maybe they're bad for distance?

Shoes are trial and error. I've never tried any New Balance so can't speak for them. I've tried Saucony, Hoka, Asics, Altra, but always come back to Brooks as they're most comfortable for me, particularly the GTS ones with the guard rail stability system.

It seems the New Balance 928 is a walking shoe anyway, and the website says they are better for people with low to average arch so probably not ideal? Have a look at some reviews but generally high arches means you don't need much pronation support so some neutral shoes are probably good. That's about 80% of the market so loads to choose from buy maybe try Nike Pegasus which are available almost everywhere, Brooks Launch, ASICS Gel Nimbus, etc.

 

[Ugandan discussions]

So they heal and go away? And do your legs get stronger after and make it so that it doesn't happen again? I can give myself shin splints any day I want by just running less delicate, for me it's an issue of running style. But if it's how you're putting it I can run on/off until this magic happens.

They're an overuse injury. As long as you take care and build up strength, they will usually go away and don't come back. The human body isn't a mathematical machine though, so different people may react differently to different training regimes - your mistake is assuming that because it worked for you, a high risk training regime is going to be suitable to any internet random.

I don't doubt that barefoot transition worked for you. Given how you did it I think you're incredibly lucky you avoided injury, but good for you. However, it's something that isn't suitable for most runners, either because they don't have the fitness and conditioning to do it safely or just because it doesn't feel right.

 

[Zemblan Physics]

I don't know if this makes a difference, but my arches are so high that they are quite literally off the charts.

I have really high arches, too. Saucony Triumph 20 works really well for me (better than 21 and 22 for some reason). Saucony’s sizes are small though, so I always need 1/2 size larger than for other brands.

 

[Two by Four]

Hey friends. I've been getting back into running (on week 5 of c25k) and have noticed some mild knee pain, tends to be worse in the mornings.
I've never had knee pain before (was a regular runner from basically childhood into my early 20s), is there anything I can do or should be worried about? Is this similar to shin splints where the answer is to dial it back for a while, or is it a sign of something worse?

More deets:
Treadmill running, no incline
Ok shoes, not amazing but comfy enough
Am fat (85kg at 170cm) - I am guessing this is the cause.

 

[Ugandan discussions]

Hey friends. I've been getting back into running (on week 5 of c25k) and have noticed some mild knee pain, tends to be worse in the mornings.
I've never had knee pain before (was a regular runner from basically childhood into my early 20s), is there anything I can do or should be worried about? Is this similar to shin splints where the answer is to dial it back for a while, or is it a sign of something worse?

More deets:
Treadmill running, no incline
Ok shoes, not amazing but comfy enough
Am fat (85kg at 170cm) - I am guessing this is the cause.

That's probably about right. Continue to take it easy, remember to take the rest days in C25K, maybe look at some other exercises which improve core and strength around the knee and hips. Yoga, pilates etc are good, doesn't matter if you're on the heavy side.

I'd also consider checking shoes again. If it's a long time since you ran, old shoes deteriorate while your biomechanics may have changed as a result of the sedentary years. Comfy is important, but the right type of support and energy return will help reduce load on your joints.

 

[Soggy paper straw]

Treadmill running, no incline

I have heard, but don't remember the source so take with pinch of salt and do your own research, that you should run with at least a bit of an incline on a treadmill. Even just 0.5-1% is sufficient

I think it is likely a mix of shoes and weight, but this could also help. Also, could be age related?

When you say knee pain in the morning, do you mean even without running? Even without walking?

 

[Two by Four]

I have heard, but don't remember the source so take with pinch of salt and do your own research, that you should run with at least a bit of an incline on a treadmill. Even just 0.5-1% is sufficient

I think it is likely a mix of shoes and weight, but this could also help. Also, could be age related?

When you say knee pain in the morning, do you mean even without running? Even without walking?

I'm not old (late 20s). Pain is only after doin activity; casual walking is no dramas, but if there's a flight of stairs or I'm goin for more than 15mins it'll start to tickle. I've taken a week off since I've been sick and haven't noticed any pain in the past few days apart from on the way down a mountain hike (honestly to be expected), I do feel like it's just a combo of my weight and pushing a little too hard. I'll look into the incline stuff, hopefully it helps.

 

[Two by Four]

Double poostin to update on the knee troubles. Went back to the gym after a 2week hiatus (had to rewind a week in c25k; sad!) and set the treadmill to 3medium-brown% incline and the knees feel much less stressed now. The downside is now I really feel it in my calves and it was hella tiring. I know nothing about the relative difficulty of different inclines; should 3% be noticably harder than 0, or am I just a fat loser who's out of shape?

Will update on how my knees are going and if I get similar relief dialling back the incline to just 1% after my next sesh in 2 days. Hoping it's not just a placebo and there's no surprise pains tomorrow.

 

[Benzo Samurai]

AYYO MAFAKKAS I RECENTLY RAN MY FIRST HALF MARATHON

might not be so far to run for some of you mafakkas but i was a smoker 3 years ago damnit, i used to smoke big bong hits

damn it feels good to be a runner

 

[Two by Four]

AYYO MAFAKKAS I RECENTLY RAN MY FIRST HALF MARATHON

might not be so far to run for some of you mafakkas but i was a smoker 3 years ago damnit, i used to smoke big bong hits

damn it feels good to be a runner

BENZO SAMURAI FOR THRITEEN DOLLARS MILES, LETS FUCKING GOOO.

There's a half marathon here on Sunday, I am tempted to give it a crack. I'm still not back to doing 5k yet, let alone 21 - would I be retarded to sign up and end up walking likely 75% of it?

Also knee update: incline seems to be helping, and I think the brief hiatus did too - pain free except if I go up a big flight of stairs it gets a lil twingey.

 

[Benzo Samurai]

BENZO SAMURAI FOR THRITEEN DOLLARS MILES, LETS FUCKING GOOO.

There's a half marathon here on Sunday, I am tempted to give it a crack. I'm still not back to doing 5k yet, let alone 21 - would I be retarded to sign up and end up walking likely 75% of it?

Also knee update: incline seems to be helping, and I think the brief hiatus did too - pain free except if I go up a big flight of stairs it gets a lil twingey.

Nothing wrong with signing up and walking as long as you dont kill urself emotionally if that happens!

If your knee has been busted, i'd take it slow, no matter what you decide to do, patience is key.

A while back I had to chill for a bit too, i had been running too much uphill basically and i needed to just avoid that for a good long time, just running flat instead.

 

[SirCliveSinclairdabbing]

BENZO SAMURAI FOR THRITEEN DOLLARS MILES, LETS FUCKING GOOO.

There's a half marathon here on Sunday, I am tempted to give it a crack. I'm still not back to doing 5k yet, let alone 21 - would I be retarded to sign up and end up walking likely 75% of it?

Also knee update: incline seems to be helping, and I think the brief hiatus did too - pain free except if I go up a big flight of stairs it gets a lil twingey.

Fartlek is a funny and useful word. Jog 1k, walk 1k and repeat. Adjust to suit.

KNEE!!!
Check your hip angle/pelvic tilt, there's plenty of guides if you Google them phrases, the nerves in the knee go through the lower back and with a hip tilted down forwards you pinch where those nerves go into the spine. From experience the fix for this is touching toes and hanging stretches to open the vertebrae up but only to the point of tension, increase range gradually. To recover use hip rotation and pelvic tilt exercises to build up muscle that will pull the pelvis back to neutral.
This knowledge is from when I was a fat runner.

Finally you're not heavy, you're a fatlete. Sign up.

 

[oldTireWater]

Shoe frustration! Looking for recommendations.

I've been using track spike (and similar spikeless) style shoes for all exercises and hiking for the last 10 years but the options that fit my needs just keep getting narrower. Manufacturers seem to be moving towards "nylon" strike-plates which have dangerously poor traction on most terrain. ASICS used to make several perfect models then they switched to fucking plastic soles. Now Saucony seems to be doing the same thing.

My requirements are:

• Zero-drop sole. This really limits my options, but I've grown so used to it that I can't stand anything with a heel.
• Fairly rigid mid-sole. Most minimalist shoes are too flexible for heavy impacts or running which gives me foot pain over time. Track shoes are perfect.
• Fully rubber sole. No plastic strike-plates!
• Cheap. I will wear some gaudy ass shit as long as it's cheap. I will wear shoes until there are holes all the way through the soles or the uppers are too torn to keep rocks out, but that's usually only a year or so.
• Not Saucony Kilkenny. What I'm currently using. They're ok, but the the heel cup is very low and they tend to fall off my feet during many exercises. For better or worse they're holding up really well.

I'm looking for suggestions.

 

[Ugandan discussions]

Shoe frustration! Looking for recommendations.

I've been using track spike (and similar spikeless) style shoes for all exercises and hiking for the last 10 years but the options that fit my needs just keep getting narrower. Manufacturers seem to be moving towards "nylon" strike-plates which have dangerously poor traction on most terrain. ASICS used to make several perfect models then they switched to fucking plastic soles. Now Saucony seems to be doing the same thing.

My requirements are:

• Zero-drop sole. This really limits my options, but I've grown so used to it that I can't stand anything with a heel.
• Fairly rigid mid-sole. Most minimalist shoes are too flexible for heavy impacts or running which gives me foot pain over time. Track shoes are perfect.
• Fully rubber sole. No plastic strike-plates!
• Cheap. I will wear some gaudy ass shit as long as it's cheap. I will wear shoes until there are holes all the way through the soles or the uppers are too torn to keep rocks out, but that's usually only a year or so.
• Not Saucony Kilkenny. What I'm currently using. They're ok, but the the heel cup is very low and they tend to fall off my feet during many exercises. For better or worse they're holding up really well.

I'm looking for suggestions.

Have you looked at lock lacing which might address the issue you have with the Saucony Kilkenny?

https://www.fieggen.com/shoelace/locklacing.htm

I use that layout on almost all my shoes, and it pretty much eradicates heel slippage.

 

[oldTireWater]

Have you looked at lock lacing which might address the issue you have with the Saucony Kilkenny?

https://www.fieggen.com/shoelace/locklacing.htm

I use that layout on almost all my shoes, and it pretty much eradicates heel slippage.

That would probably work, but it would require me to retie my shoes every time I put them on. Did I forget to mention that I'm so lazy I keep a loose knot tied and just slip my shoes on and off? Yea, I'm a "lazy carpenter". The thing is, I haven't had this problem with most other models of shoe so I know it isn't entirely my fault.

 

[Ugandan discussions]

That would probably work, but it would require me to retie my shoes every time I put them on. Did I forget to mention that I'm so lazy I keep a loose knot tied and just slip my shoes on and off? Yea, I'm a "lazy carpenter". The thing is, I haven't had this problem with most other models of shoe so I know it isn't entirely my fault.

Yeah, not a lot I can advise in relation to self-admitted laziness!

Maybe look for some triathlon specific running shoes?

 

[Safir]

https://www.irunfar.com/megan-eckert-ivan-zaborsky-six-day-running-world-records-2025

The ultramarathon Six Days of France (2025 edition (duh)) finished today (they eat and sleep, they decide when and for how long and it counts against the total). A US woman (yes, a true and honest straight woman) and a Russian man set world records.

What's truly wild is participants run around a 0.70294-mile (1.13128 kilometers) circuit. I walked a half-marathon around a <1 km circuit and nearly went postal. 6 days (924 loops total, 154 loops per day) is amazing mental fortitude.

 

[MorallyGreyFrog]

Hey friends. I've been getting back into running (on week 5 of c25k) and have noticed some mild knee pain, tends to be worse in the mornings.
I've never had knee pain before (was a regular runner from basically childhood into my early 20s), is there anything I can do or should be worried about? Is this similar to shin splints where the answer is to dial it back for a while, or is it a sign of something worse?

More deets:
Treadmill running, no incline
Ok shoes, not amazing but comfy enough
Am fat (85kg at 170cm) - I am guessing this is the cause.

I am in a similar situation. For me, it's specifically my right knee while my left knee hurts less so. The pain increases when I rotate it about my shin axis. I don't think it is beyond the possibility that it is due to some specific injury but what I have found to help is adequate rest and taking glucosamine chondroitin as a supplement. In the recent few weeks I have reduced the amount that I run per week which paradoxically improved my run times by quite a bit. I think maybe that is a Mentzerian type effect.

Like the other user said, a good pair of shoes/insoles is a game changer. I became a fan of the Asics GT-1000/2000 shoes + superfeet orange insoles combo when I was in high school and have stuck with it since. I can tell when my shoes are wearing out by the increase in soreness and the time it takes to recover.

Weight is a big factor, of course. Each bit of weight produces a peak load on your knees several times its own value due to impact loading. I've run at 205 lbs and at 165 lb and it is two different worlds. The upside is that losing weight gives free and very significant cardio gains.