A Beginner’s Guide to Running Form and Finding the Right Shoes

If you’ve just started running, you’ve probably heard all sorts of advice about “proper” running form and which shoes to buy. It can get overwhelming pretty quickly, especially with so many brands and recommendations out there. I know because I’ve been there. When I first got serious about running, I tried to follow all the trends—forcing my body into a “perfect” form and buying shoes that promised to improve my foot strike. But, honestly, that approach led to more injuries than success.

I’m no expert, but I’ve done three standalone marathons and four more as part of Ironman triathlons, and along the way, I’ve learned a few things that helped me run injury-free and enjoy running more. I’d like to share some of those insights with you, especially if you’re just starting out here in the Philippines and figuring out how to get the most out of your runs.

My Running Journey: From Manila Streets to Marathons

When I was a kid, running wasn’t something I thought about much. Growing up in Sampaloc, Manila, running was part of our daily games. We’d sprint through the streets and alleyways, usually in flip-flops or barefoot, without a care in the world. Back then, there were no concerns about running form or what shoes to wear—we just ran for the fun of it.

Fast forward to adulthood, and when I started running seriously, I fell into the same traps a lot of new runners do. I read about forefoot striking, tried to force myself into a particular form, and bought shoes that were marketed as the “best” for proper foot strike. I even tried Newtons, a brand known for promoting forefoot running with its distinctive lugs.

Despite all my efforts, I was plagued with injuries. I had shin splints, knee pain, and sore feet after almost every run. It felt like no matter what I did, I couldn’t avoid getting hurt. That’s when I realized I was probably overcomplicating things.

Keep It Simple: How to Improve Running Form Naturally

One of the best pieces of advice I came across was this: If someone pointed a gun at you and you had to run for your life, you wouldn’t worry about how your foot was landing—you’d just run. That really resonated with me. Running should be natural and simple, not something that you overthink and stress about.

Once I stopped obsessing over my form and focused on running in a way that felt natural to me, my running started to improve. I no longer forced my body to land a certain way or tried to swing my arms in a “perfect” manner. I just ran in a way that felt comfortable and smooth.

Here are a few simple tips that helped me improve my running form without overcomplicating it:

• Stay Relaxed: Keep your shoulders loose and your arms moving naturally. Tension wastes energy and can cause strain.
• Good Posture: Lean slightly forward from your ankles, not your waist. This helps you use gravity to move forward more efficiently.
• Increase Your Cadence: Aim for around 180 steps per minute or 90 per side. A shorter, quicker stride helps prevent overstriding, which can lead to injury.
• Don’t Stress About Foot Strike: Whether you land on your heel, midfoot, or forefoot isn’t as important as running smoothly and naturally. Let your body find its own rhythm.

Choosing the Right Running Shoes for Your Foot Type

Wearing the right shoes for your foot type is a game-changer, especially when running on hard surfaces like roads and pavements, which are common in many parts of the Philippines. When I first started, I didn’t realize how important this was. As someone with flat feet, I used to wear neutral shoes that didn’t offer the support I needed, and it caused me a lot of problems.

It turns out that choosing shoes based on your foot type can make a huge difference in preventing injuries and making your runs more comfortable.

Understanding Your Foot Type

1. Flat Feet (Low Arch):
   If you have flat feet, your arches collapse when you stand or run, which can lead to overpronation (when your feet roll inward too much). This can cause issues like shin splints, knee pain, and even back problems. For flat-footed runners, stability shoes or motion-control shoes are ideal because they provide extra support to help control overpronation and keep your feet aligned properly.
2. Normal Arch:
   If you have a normal arch, your feet absorb shock naturally, and you likely have a neutral gait. Runners with normal arches generally do well with neutral shoes, which offer a balance of cushioning and support.
3. High Arch:
   Runners with high arches don’t absorb shock as effectively, which can lead to underpronation (when your feet don’t roll inward enough). This can cause impact-related injuries, like shin splints or stress fractures. Cushioned shoes with extra padding are recommended for runners with high arches, as they help absorb shock and reduce the impact on your feet and legs.

My Experience with Flat Feet and Stability Shoes

I have flat feet, and for years I ran in neutral shoes that didn’t offer the support I needed. It wasn’t until I switched to stability shoes that I realized how much of a difference the right footwear can make. Stability shoes are designed to help control overpronation, and once I started using them, I noticed a huge improvement. My knee pain and shin splints disappeared, and I was able to run longer and more comfortably.

If you have flat feet like I do, or if you’re experiencing any of these issues, I highly recommend trying stability shoes. They helped me a lot, and I think they can help you too.

How to Find the Right Running Shoes in the Philippines

Now that you know the importance of wearing the right shoes for your foot type, here are a few tips for finding the best running shoes here in the Philippines:

1. Get a Gait Analysis:
   Some running stores in the Philippines offer gait analysis, where they assess how your feet move when you run. This can help determine whether you need stability, neutral, or cushioned shoes based on your foot type and gait.
2. Try Them On Before You Buy:
   While it’s tempting to buy shoes online, it’s always better to try them on in person. Your shoes should feel comfortable right away—there shouldn’t be any pinching, tightness, or discomfort when you first put them on.
3. Consider the Terrain:
   If you’re running primarily on roads and pavements, look for road-running shoes with good cushioning to absorb impact. If you enjoy trail running, you’ll want shoes with more grip and durability to handle uneven surfaces.

Common Running Injuries and How to Prevent Them

Like many new runners, I dealt with my fair share of injuries when I first started. Here are some of the most common running injuries and what you can do to prevent them:

• Shin Splints:
  Shin splints are often caused by overpronation or running in shoes that don’t offer enough support. Wearing the right shoes for your foot type, especially stability shoes for flat feet, can help prevent shin splints.
• Plantar Fasciitis:
  This painful condition affects the heel and is often caused by shoes with inadequate arch support. If you have flat feet or high arches, make sure you’re wearing shoes with proper support to avoid plantar fasciitis.
• Knee Pain:
  Knee pain is commonly caused by poor foot alignment, which can be a result of wearing the wrong shoes. Stability shoes can help align your feet properly and reduce strain on your knees.

Final Thoughts: Run Naturally and Find What Works for You

Running in the Philippines can be a fun and rewarding experience, whether you’re running on the busy streets of Manila or enjoying a morning jog in the park. But, as a new runner, it’s important not to get too caught up in all the technical advice about form or shoes. The most important thing is to keep it simple—run naturally, listen to your body, and make sure you’re wearing the right shoes for your feet.

Since I made these small changes, I’ve been able to run marathons and complete triathlons without injury, and I believe these tips can help you, too. So, lace up, hit the road, and enjoy the process. Running is a journey, and the most important thing is to find what works best for you.

By simplifying your running form and choosing the right shoes, you can avoid common injuries and enjoy running more. I hope these tips help you get started on the right foot, just as they did for me!