Treadmill Running

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Aharon

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Hi

I have been building up my treadmill running to 9km. However when I do the 9km I start getting pain under my foot (just below the toe) and on the outside side of my foot.

I run using basic "Asics" shoes - nothing fancy.

Could this be the problem? Any advice, recommendations is appreciated.
 
Dear Diary,
For my birthday this year, I purchased a week of personal training at the local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
________________________________
MONDAY:
Started my day at 6:00 am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile.. Woo Hoo!!

Christo gave me a tour and showed me the machines... I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!

Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around.

This is going to be a FANTASTIC week!!
________________________________
TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.
_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.
Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other **** too, but I didn't have enough oxygen flowing through my blood to provide my brain with the oxygen required to hear him say anything!
_______________________________
THURSDAY:
******* was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes.
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me.
Then, as punishment, he put me on the rowing machine-- which I sank.
_________________________________
FRIDAY:
I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich.
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
________________________________
SATURDAY:
Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel..
________________________________
SUNDAY:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!
 
Depends on your weight, height, stride and the actual speed you are doing. It also depends on the type of treadmill you are using (i.e. home or gym).

The pain could be friction pain (issue with your socks or shoes) or impact pain (you run wrong, have the wrong shoes, or run on a cheap treadmill).

Couple of pointers from my experience:
- Rule out the shoe and sock issue. With socks, go for something like Falke (Sportsman Warehouse) and buy the "seamless running" kind. There are also more advanced socks where you have foot and heel cushioning with breathable areas for the rest of the foot (I used those this weekend during the Soweto half-marathon, and was so glad I did, no issues)
- Your shoes should support your weight. I have always used Nike, and found that a neutral running shoe with support such as the "Nike Pegasus 30" works well. The new Pegasus 31 is lighter and I found that it has less support compared to the 30. If you are unsure about the shoes, take a picture of your wet soles on brown paper and take it to a running shop (such as Sweatshop), they will be able to help.
- If you are running on a cheap home treadmill, than it might be the equipment (too much or too little shock absorbing). Either way, I would run at a 2% incline which will simulate road-resistance conditions and will not be as tough on your feet compared to a flat run.

Your running technique might contribute to pain and then it is really just a question if the pain sets in after 4km or after 8/9km. For example if you notice "friction/burning" stings on your feet within the first 1-2 km, then it's probably your socks and/or shoes. Remember shoes take a pounding and you should look at recycling your running shoes every 600-800km, irrespective if you still have thread on the shoes, as the cushioning would have gone by then.

Your pain might be due to also a combination of equipment and your running form - i.e. if you foot should land slightly before your knee. You should not over-stride - i.e. instead of your foot bouncing off your step, it actually brakes your movement. If it is bad running form it will take time and for example a lot of core work to get posture and stride right, but is easy practised on a treadmill.
 
Because you've trained on a treadmill, your body is used to running at a specific pace, on a specific surface. Your running form will also be adjusted to the expected forces in the treadmill situation.

Running outside, on tar, is quite different. The tar is harder for one, and your stride length and cadence will likely be different and variable depending on the conditions.

Just start out doing shorter distances and work your way up to 9km again. Do 3km, then 5km. Don't run if it hurts your feet!
 
I have been building up to 9km for a good few month
 
FuLL_MeT4L said:
Because you've trained on a treadmill, your body is used to running at a specific pace, on a specific surface. Your running form will also be adjusted to the expected forces in the treadmill situation.

Running outside, on tar, is quite different. The tar is harder for one, and your stride length and cadence will likely be different and variable depending on the conditions.

Just start out doing shorter distances and work your way up to 9km again. Do 3km, then 5km. Don't run if it hurts your feet!
Click to expand...

I am a treadmill junking....I am for 40 min of running per day...if the gym aint busy...but always get in at least 20 min of running per day. So I thought, doing road running would be the same...oh, how wrong I was...the actual running was no real effort...my feet were complaining, but thought...oh well all part of the experience...sweet lords, 48 hours later and my legs were paining and stiff as hell, my feet went from complaining to screaming blue murder...road running called into action some muscles that were not pulling their weight on the threadmill...biliksem it was eina...walking like a violated individual...alas...taught me two things, add bit of weight training for the legs...keeps those least worked muscles in the loop...and road running, is not for me...
 
FuLL_MeT4L said:
Because you've trained on a treadmill, your body is used to running at a specific pace, on a specific surface. Your running form will also be adjusted to the expected forces in the treadmill situation.

Running outside, on tar, is quite different. The tar is harder for one, and your stride length and cadence will likely be different and variable depending on the conditions.

Just start out doing shorter distances and work your way up to 9km again. Do 3km, then 5km. Don't run if it hurts your feet!
Click to expand...

Agree with this. Even if you can run 9km on a treadmill, I doubt that it will be easy to do 5km on the road (especially if you are not running inclines on the treadmill). You should only increase distance by no more than 10% per week, so your issues could be a number of problems. Perhaps people can give you more suggestions if you provide feedback on your weight, shoe-size, pace etc.
 
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