1. Shop at a Running Specialty Store for Your Shoes
Some new runners purchase a shoe based on a friend's
recommendation; others run in cross trainers; and even others
purchase shoes based solely on cost. However, runners not only
come in all shapes and sizes--so do their feet. Most running
shoe companies sell a variety of models that are targeted at
different audiences. If you weigh 200 pounds, chances are that
you will need a different shoe than someone who weighs 125
pounds. If you have a high arch, you will need a different shoe
than someone with a low arch. If you overpronate, you will
probably need a different shoe than someone who supinates. If
you run five times a week, you will probably need a different
shoe than someone who only runs once or twice per week. If you
run trails, you will need a different shoe than someone who
trains on a treadmill. Companies also have been known to make
adjustments to the same model. You can try to figure this out
by yourself or you can do what I do--visit one of the local
running stores which advertise in Washington Running Report and
take advantage of their expertise. They will examine your feet,
look at your old shoes, ask you a few questions, and you will
leave the store with a proper pair of shoes designed for you.
Your feet will be happy that you made the decision.
2. Running Shoes Wear Out Faster Than You Think
Most running shoes wear out after 300 to 500 miles. While the
shoe still may look perfectly good and the outer soles may not
be worn down, the mid-sole will have lost its capability of
absorbing the shock of the pavement. I learned this the hard
way almost 30 years ago when my legs starting to get sore from
running. Fortunately, I had a veteran runner advise me about
routinely replacing my shoes. Now, as soon as I feel some
unusual aches and pains, I am reminded that it is time to
replace the shoes. I do not feel bad about buying a new pair of
shoes every few months because running is a very inexpensive
sport compared to cycling or skiing.
3. Training Runs Should be at a Conversational Pace
One of the most difficult things to do is figure out the proper
pace to train. Many runners make the mistake of running too
hard and are always trying to run their normal course faster
than the day before. Hard running should be limited to once or
twice a week at the most. Take a talk test when running. If you
can hold a conversation without difficulty, chances are that
you are running at the proper level of effort.
4. Be Cautious About Wearing Headphones or an Ipod
This is a safety issue particularly aimed at women runners. You
need to be conscious of your surroundings at all times and be
able to react. Unfortunately, there are a lot of creeps out in
the world. If you are running by yourself, you need to think
about your safety first and exercise second. Unless you are
running in a group or where runners are present at all times,
leave the headphones at home. The same goes for men and women
if you are running on the roads or even crossing streets--a
headphone may prevent you from hearing screeching tires. I have
had some close escapes with traffic and I might not have been
as lucky if I had been wearing earphones. Save the headphones
for the treadmill or the track.
5. Try to Run into the Wind at the Beginning of Your Run,
Particularly in Cold Weather
Try to have a couple of different courses that go in different
directions. Even in single digit temperatures, your body will
generate a lot of heat. If you run with a tail wind, it will
generate even more heat and you will be extremely uncomfortable
when you turn around into the wind. Your wet clothes will take
forever to dry and it will be a miserable run. It will be even
worse if you are running in sweat clothes as opposed to some of
the high-tech materials that are now available.
6. You Lose the Most Body Heat Through your Head and
Hands
The most important things to cover in cold weather are your
head and your hands since the overwhelming amount of body heat
is lost through them. I have run races in 20+ degree weather
wearing only shorts and a t-shirt along with a hat and pair of
gloves. After the first few minutes, I generated enough body
heat to be comfortable and retained the heat courtesy of the
hat and gloves. On the other hand, a couple of years ago, I
misplaced my gloves and hat and stupidly went out for a run in
a warm-up suit. It was a horrible experience and I virtually
froze from all the heat escaping my body.
