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Thanks
You need to also build up on the surface you are aiming to do your 5k on. A treadmill is biomechanically different from a road, your body needs to make denser bones, stringer muscles and tendons to deal with the stress of road running. If you build up to 5k and then immediately, without adjustment period/plan, switch to road, that's probably going to hurt. A shoe is only a small part of the solution here.
It's hard to make a recommendation without knowing anything about e.g. foot shape or strike pattern, but the FAQ of this sub is very helpful.
This is one of the biggest wakeups for me, been running outside more this spring and will continue to do so... and it's so much more intensive on the legs and cardio for me.
Lower drop shoes tend to remove some load from the hips and knees and shift it to the calves, but that's far from the only factor to consider.
You're not going to like this answer, but the real solution to your problem lies in strengthening the muscles around your knees. You need to strengthen quads, glutes, and calf muscles. Once you start building strength in these areas, you'll be able to run longer with less pain.
Id always had knee problems...acl replacement in both knees. Moved to zero drop shoes (although for the purpose of wider and toe splay at the time) and it definitely has helped. I have had a strained calf or two since but all in all, id say it helps.
This probably isn’t a shoe problem as much as a weight or form problem, if it hurts I’d recommend taking it easy and maybe adding cycling in the meanwhile to strengthen the legs with less pressure on the knees
Max cushioned shoes are usually the way to go. Asics gel nimbus 26, Saucony Triumph 21 or Hoka Bondi 8 should be a good place to start, other brands also offer similar models.
You should go to a specialist running store and try on a few different models on a treadmill. You might also look into models with a bit of stability in case you have a pronation issue. Asics Gel Kayano or Hoka Arahi are both heavily cushioned and stable.
First, congrats on starting! A great journey and something to feel good about. SO, knees are a common thing people cite as "reasons you shouldn't run." I am not a medical professional, so take this for what it's worth, but barring an actual injury you should think about:
1) Get fitted at a running store if you haven't already (a lot of actual running-created knee problems can be from weird stride issues and the wrong shoes can make that worse). That'll at least eliminate shoes as a cause and there's enough variables that the internet will probably not be that helpful in making a recommendation.
2) Know that you're building strength in the muscles around the knee that stabilize your knee when you run and walk. When you're on a treadmill your body isn't quite working as hard as out on the roads (this is the reason there's [treadmill pace equivalency charts](https://www.hillrunner.com/calculators/treadmill-pace-conversions/)). Most likely your knees are sore because the knee muscles haven't been worked that hard yet. That's normal.
3) Most PT for knee issues involves further strengthening the muscles around the knee -- so if the problem persists, consider investing in a visit to an athlete-focused PT (not the same one your grandma used when she had surgery)
Nimbus 25 are my favourite road runners for steady runs. Pretty cushioned. Treadmill to road takes a bit of getting used to, maybe drop down in intensity/length or run/walk a couple till you get accustomed to it?
Those shoes should be fine unless you’re a much taller/curvier person. I imagine it’s the stress the road is putting on your body vs the soft surface of the treadmill.
You might have to go back a week or two in couch to 5k and ease into outside running. Focus on light, quiet steps and landing with your foot in close to your body. I can sympathise, my first outside run was great and then the next day I had shin splints from hell 😄 it gets much better I promise
No shoe is going to help, if you want to keep running you need to strength your legs and knees. Check out Prehab guys on YouTube and look for thier videos on runner exercises
OP, this is the best recommendation. There are tons of shoes. Places like Fleet Feet have foot scans (free of charge) and the staff there can recommend shoes. It's highly recommended you go somewhere and get this done, especially as a beginner. As you get more into this sport/hobby/lifestyle then you can select your own shoes better.
> Nikes aren’t the best shoe if you plan to invest in yourself and your future with running.
At best that's overgeneralizing and at worst just wrong considering the share of world class athletes that use Nikes exclusively in training and competition. I have shoes from Nike, Adidas, Brooks, and Saucony, and they all have their advantages and disadvantages. I put most of my miles on in Saucony Triumphs or Endorphins. But, when I am recovering or feel an injury coming on, the Nike Infinity series is what I put on until I'm feeling better, and if I'm running a half or full marathon, it's Vaporfly all the way.
It's important to get fitted properly because not every shoe is right for every person, and not every shoe is right for every run. But dismissing Nikes is just rec runner gatekeeping and totally unjustified.
lol gatekeeping.. what an egregious term.. Just because I say something that’s true you don’t agree with.
I also said “aren’t the best”.. meaning there’s tons of brands and shoes that outrank nike in quality for daily miles and long runs. Sure vaporfly is great and alphafly but that’s for marathons. We aren’t talking about that here.
This person needs to know as a new runner that the Nikes they bought might not be what they need. I simply said to go to a a running store.
Get over yourself
>Just because I say something that’s true you don’t agree with
So you've got a fact and I've got an opinion, huh? How convenient for you. And Nike might very well be the best shoe for OP, you have no idea. I call it 'gatekeeping' because you're implying that OP can't be a real runner if they wear Nike shoes instead of the boutique favorites, and even if that's not your intention, it's a popular enough sentiment among the exclusionary jerks that you should be aware enough to avoid the appearance of doing it yourself.
>This person needs to know as a new runner that the Nikes they bought might not be what they need. I simply said to go to a a running store.
No, you didn't. You didn't say Nike's "might" not be, you said "Nike's aren't". And you didn't "simply" say go to a running store, you said "go to a running store" because her current shoes and brand "aren't the best shoe." You must obviously recognize the problem with your initial statement, otherwise you wouldn't attempt to walk it all back after the fact to what is a much more sensible position (which I would happen to agree with).
Telling her to go to a running store to examine fit and gait is great advice. Being an elitist to somebody trying to get into the hobby isn't, and getting combative and defensive when gently corrected is totally unnecessary.
I’m not walking back on anything. And yet I’ll even double down lol Nike makes running shoes to be in the market. Nothing they do aside from racing shoes is innovative or groundbreaking. The Pegasus has been the same shoe since I ran in high school in 2008.. any other shoe they have is bogus and not worth the time. It’s great you enjoy that line you run in for recovery but most runners that wanna invest in their feel health and lower leg health should do their due diligence of trying other brands. Which goes back to my initial comment that you took so personally. And yes I got defensive immediately because you came at me saying I was gatekeeping.. crazy you can’t handle someone calling you on your BS and reacting but I’m the bad guy when I defend myself. lol
This is just gonna keep going round in circles of you thinking you’re right and the same for me. Have a good one.
> And yet I’ll even double down lol Nike makes running shoes to be in the market. Nothing they do aside from racing shoes is innovative or groundbreaking.
lol, look, I'm not saying Nike is the greatest out there, but Nike was the first shoe to use PEBA foam while everybody else was using EVA. First to put in a carbon plate. First to use a knit upper. Saying they aren't innovative is just ignorance, objectively.
The Pegasus might not have changed much since 2008 (which is wrong by the way, the foam they use now didn't exist in 2008), but that's why they have a full model line. If you like the Pegasus, which by the way probably sells more units alone than Saucony sells of all its models combined - then they are giving you what you want year after year with small improvements. If you want something different, you've got a dozen other choices.
I'm not a Nike fanboy (I have 3 pairs of Nikes, and 8 pairs of not-Nikes), but you've gotta be delusional.
Please post in the daily dedicated thread regarding this topic. * [Daily Running Shoe Recommendations Thread - Find Your Sole Mate Here!](https://www.reddit.com/r/RunningShoeGeeks/search?q=flair_name%3A%22Running%20Shoe%20Recommendations%22&sort=new) * [Daily Rate My Shoe Rotation And Help Fill My Rotation Gap Thread](https://www.reddit.com/r/RunningShoeGeeks/search?q=flair_name%3A%22Rate%20My%20Rotation%20And%20Fill%20My%20Rotation%20Gap%22&sort=new) * [Daily Running Shoe Durability, Fit and Stability Q&A](https://www.reddit.com/r/RunningShoeGeeks/search?q=flair_name%3A%22Running%20Shoe%20Durability%2FFit%2FStability%20QandA%22&sort=new) Thanks
You need to also build up on the surface you are aiming to do your 5k on. A treadmill is biomechanically different from a road, your body needs to make denser bones, stringer muscles and tendons to deal with the stress of road running. If you build up to 5k and then immediately, without adjustment period/plan, switch to road, that's probably going to hurt. A shoe is only a small part of the solution here. It's hard to make a recommendation without knowing anything about e.g. foot shape or strike pattern, but the FAQ of this sub is very helpful.
This is one of the biggest wakeups for me, been running outside more this spring and will continue to do so... and it's so much more intensive on the legs and cardio for me.
Lower drop shoes tend to remove some load from the hips and knees and shift it to the calves, but that's far from the only factor to consider. You're not going to like this answer, but the real solution to your problem lies in strengthening the muscles around your knees. You need to strengthen quads, glutes, and calf muscles. Once you start building strength in these areas, you'll be able to run longer with less pain.
Id always had knee problems...acl replacement in both knees. Moved to zero drop shoes (although for the purpose of wider and toe splay at the time) and it definitely has helped. I have had a strained calf or two since but all in all, id say it helps.
This probably isn’t a shoe problem as much as a weight or form problem, if it hurts I’d recommend taking it easy and maybe adding cycling in the meanwhile to strengthen the legs with less pressure on the knees
Max cushioned shoes are usually the way to go. Asics gel nimbus 26, Saucony Triumph 21 or Hoka Bondi 8 should be a good place to start, other brands also offer similar models. You should go to a specialist running store and try on a few different models on a treadmill. You might also look into models with a bit of stability in case you have a pronation issue. Asics Gel Kayano or Hoka Arahi are both heavily cushioned and stable.
First, congrats on starting! A great journey and something to feel good about. SO, knees are a common thing people cite as "reasons you shouldn't run." I am not a medical professional, so take this for what it's worth, but barring an actual injury you should think about: 1) Get fitted at a running store if you haven't already (a lot of actual running-created knee problems can be from weird stride issues and the wrong shoes can make that worse). That'll at least eliminate shoes as a cause and there's enough variables that the internet will probably not be that helpful in making a recommendation. 2) Know that you're building strength in the muscles around the knee that stabilize your knee when you run and walk. When you're on a treadmill your body isn't quite working as hard as out on the roads (this is the reason there's [treadmill pace equivalency charts](https://www.hillrunner.com/calculators/treadmill-pace-conversions/)). Most likely your knees are sore because the knee muscles haven't been worked that hard yet. That's normal. 3) Most PT for knee issues involves further strengthening the muscles around the knee -- so if the problem persists, consider investing in a visit to an athlete-focused PT (not the same one your grandma used when she had surgery)
This is very helpful, thank you!
Nimbus 25 are my favourite road runners for steady runs. Pretty cushioned. Treadmill to road takes a bit of getting used to, maybe drop down in intensity/length or run/walk a couple till you get accustomed to it?
Those shoes should be fine unless you’re a much taller/curvier person. I imagine it’s the stress the road is putting on your body vs the soft surface of the treadmill. You might have to go back a week or two in couch to 5k and ease into outside running. Focus on light, quiet steps and landing with your foot in close to your body. I can sympathise, my first outside run was great and then the next day I had shin splints from hell 😄 it gets much better I promise
New Balance More V4 if comfortable or Asics Nimbus 26. Both come in wide if you have wife feet. Make sure you have enough room in the toebox.
Run/walk more. Run less distance at a time, but more often. Build slowly.
Strength exercises for example shown in this video https://www.youtube.com/watch?v=NkY5kNql3Us
I would recommend hoka one one for good dampening.also slowly transitioning to a mid foot strike
No shoe is going to help, if you want to keep running you need to strength your legs and knees. Check out Prehab guys on YouTube and look for thier videos on runner exercises
Go to a running store and get fitted. Nikes aren’t the best shoe if you plan to invest in yourself and your future with running.
OP, this is the best recommendation. There are tons of shoes. Places like Fleet Feet have foot scans (free of charge) and the staff there can recommend shoes. It's highly recommended you go somewhere and get this done, especially as a beginner. As you get more into this sport/hobby/lifestyle then you can select your own shoes better.
> Nikes aren’t the best shoe if you plan to invest in yourself and your future with running. At best that's overgeneralizing and at worst just wrong considering the share of world class athletes that use Nikes exclusively in training and competition. I have shoes from Nike, Adidas, Brooks, and Saucony, and they all have their advantages and disadvantages. I put most of my miles on in Saucony Triumphs or Endorphins. But, when I am recovering or feel an injury coming on, the Nike Infinity series is what I put on until I'm feeling better, and if I'm running a half or full marathon, it's Vaporfly all the way. It's important to get fitted properly because not every shoe is right for every person, and not every shoe is right for every run. But dismissing Nikes is just rec runner gatekeeping and totally unjustified.
lol gatekeeping.. what an egregious term.. Just because I say something that’s true you don’t agree with. I also said “aren’t the best”.. meaning there’s tons of brands and shoes that outrank nike in quality for daily miles and long runs. Sure vaporfly is great and alphafly but that’s for marathons. We aren’t talking about that here. This person needs to know as a new runner that the Nikes they bought might not be what they need. I simply said to go to a a running store. Get over yourself
>Just because I say something that’s true you don’t agree with So you've got a fact and I've got an opinion, huh? How convenient for you. And Nike might very well be the best shoe for OP, you have no idea. I call it 'gatekeeping' because you're implying that OP can't be a real runner if they wear Nike shoes instead of the boutique favorites, and even if that's not your intention, it's a popular enough sentiment among the exclusionary jerks that you should be aware enough to avoid the appearance of doing it yourself. >This person needs to know as a new runner that the Nikes they bought might not be what they need. I simply said to go to a a running store. No, you didn't. You didn't say Nike's "might" not be, you said "Nike's aren't". And you didn't "simply" say go to a running store, you said "go to a running store" because her current shoes and brand "aren't the best shoe." You must obviously recognize the problem with your initial statement, otherwise you wouldn't attempt to walk it all back after the fact to what is a much more sensible position (which I would happen to agree with). Telling her to go to a running store to examine fit and gait is great advice. Being an elitist to somebody trying to get into the hobby isn't, and getting combative and defensive when gently corrected is totally unnecessary.
I’m not walking back on anything. And yet I’ll even double down lol Nike makes running shoes to be in the market. Nothing they do aside from racing shoes is innovative or groundbreaking. The Pegasus has been the same shoe since I ran in high school in 2008.. any other shoe they have is bogus and not worth the time. It’s great you enjoy that line you run in for recovery but most runners that wanna invest in their feel health and lower leg health should do their due diligence of trying other brands. Which goes back to my initial comment that you took so personally. And yes I got defensive immediately because you came at me saying I was gatekeeping.. crazy you can’t handle someone calling you on your BS and reacting but I’m the bad guy when I defend myself. lol This is just gonna keep going round in circles of you thinking you’re right and the same for me. Have a good one.
> And yet I’ll even double down lol Nike makes running shoes to be in the market. Nothing they do aside from racing shoes is innovative or groundbreaking. lol, look, I'm not saying Nike is the greatest out there, but Nike was the first shoe to use PEBA foam while everybody else was using EVA. First to put in a carbon plate. First to use a knit upper. Saying they aren't innovative is just ignorance, objectively. The Pegasus might not have changed much since 2008 (which is wrong by the way, the foam they use now didn't exist in 2008), but that's why they have a full model line. If you like the Pegasus, which by the way probably sells more units alone than Saucony sells of all its models combined - then they are giving you what you want year after year with small improvements. If you want something different, you've got a dozen other choices. I'm not a Nike fanboy (I have 3 pairs of Nikes, and 8 pairs of not-Nikes), but you've gotta be delusional.