Training Tips
Gear
How do I pick the right running shoes?
Picking out the right shoe is essential to enhancing running performance and helping to avoid some common running injuries. It is best to visit a specialty running store when purchasing your shoes. The staff will be better equipped to help you select the optimal shoe and, on top of that, a good store will let you bring shoes back if you get home and realize they aren’t working for you. Try on multiple pairs and jog around to see what feels most comfortable. Your shoe fit should be snug, but not overly tight, to give your feet room to spread when you’re running. A good note to remember: running shoes aren’t meant to last forever! A good pair will last you between 400-500 miles and then you should look into retiring them. Cushioning will begin to flatten and it can cause strain to your knees and back, causing a lot of discomfort, and even injury.
What should I wear when running?
Keyword: BREATHABLE! As you move and sweat, you’ll want to wear materials that are going to wick moisture from your body. Technical running gear, made from synthetic fabrics will do just that. Coolmax and Dri Fit are some key phrases with which you should be familiar when picking out new exercise clothing. Same goes for your socks. Try to avoid cotton materials, this will help to avoid blisters.
How should I dress for a winter run?
When it gets colder and you’re tackling your outdoor runs, dress in thin layers. When you begin to sweat, you will be able to move more easily through thinner layers than if you were wearing a thick jacket. A running rule of thumb: dress as though it is 15 degrees warmer than the actual temperature. You will be chilly during your first mile, but as your heart rate begins to rise and your body temperature goes up, you won’t be stuck running uncomfortably or having to carry all the extra layers that you’ll end up shedding.
What are some other great running tools?
There are tons of great smartphone apps that can help with run routines and training programs. Some great apps to consider, just to name a few: Map My Run, Nike+ Running, RunKeeper, Strava and Endomondo. If you’re looking to make an investment into your running gear, you could consider purchasing a GPS or heart-rate watch. These can definitely help enhance your training by recording distance, pace, and your calories burned during a workout. You can find some top rated watches here: http://www.runningmetronome.org/best-running-watches-2013/
Source: Runners World- Complete Book of Beginning Running
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