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Chapter 4

PRACTICAL INFORMATION ON SHOES, EQUIPMENT, AND MORE

One of the wonderful aspects of running, in a complex world, is the simplicity of the experience. You can run from your house or office in most cases, using public streets or pedestrian walkways. Ordinary clothing works well most of the time and you don’t need to join a country club or invest in expensive exercise equipment.

While running with another person can be motivating, most runners enjoy running alone on most of their runs. It helps, however, to have a “support team” as you go through the training (running companions, doctors, running shoe experts). You’ll probably meet these folks through the running grapevine.

CONVENIENCE

If you have an option near home and office for each of the training components listed above, you will be more likely to do the workouts on your schedule–when you need to do them.

SHOES, THE PRIMARY INVESTMENT

Most runners decide, wisely, to spend a little time on the choice of a good running shoe. After all, shoes are the only real equipment needed. The shoe that is a good match for your feet can make running easier, while reducing blisters, foot fatigue and injuries.

Because there are so many different brands and models, shoe shopping can be confusing. The best advice.…is to get the best advice. Going to a good running store, staffed by helpful and knowledgeable runners, can cut the time required and can usually lead you to a much better shoe choice than you would pick by yourself. For more information on this see Galloway’s Book on Running, and the back section of this book.

BUY THE TRAINING SHOE FIRST

Go to the running store in your area with the most experienced staff. First you’ll need a pair for long runs and easy running days. Veterans may want to get a racing shoe (or lightweight training shoe) later. Bring along your most worn pair of shoes (any shoes), and a pair of running shoes that has worked well for you. Wait until you are several weeks into your training before you decide to get a racing shoe if you feel you need one.

DO I NEED A RACING SHOE?

In most cases, racing shoes only speed you up by a few seconds a mile–but this may be what a veteran needs to reach a significant goal. After several weeks, if you feel that your training shoes are too heavy or “clunky”, look at some lighter models. After you have broken them in, you can use the lighter shoes during speed sessions.

A WATCH

There are a lot of good, inexpensive watches which will give you accurate times during speed workouts and races. Any watch that has a stopwatch function will do the job. Be sure to ask the staff person in the store how to use the stopwatch function.

A few watches can make walk breaks easier by “beeping” after each running segment and then again after the walking segment. You can also invest in a Fitbit or other smartwatch.

CLOTHING: COMFORT ABOVE ALL

The “clothing thermometer” at the end of this book is a great guide. In the summer, you want to wear light, cool clothing. During cold weather, layering is the best strategy. You don’t have to have the latest techno-garments to run. On most days an old pair of shorts and a T-shirt are fine. As you get into the various components of your plan, you will find outfits that make you feel better and motivate you to get in your run even on bad weather days. It is also OK to give yourself a fashionable outfit as a “reward” for running regularly for several weeks.

A TRAINING JOURNAL

The journal is such an important component in running that I have written a chapter about it. By using it to plan ahead and then later, to review your success and mistakes, you assume a major degree of control over your running future. You’ll find it reinforcing to write down what you did each day, and miss that reinforcement when you skip. Be sure to read the training journal chapter, and you, too, can steer yourself more toward enjoyment and success.

WHERE TO RUN

It helps to have several different venues for the various workouts. Try to find two or more options for each:

Long runs–scenic, interesting areas are best–with some pavement and some softer surface if possible.

Pace work–a track or any accurately measured segment.

Races and tests–Look carefully at the course–avoid hills, too many turns, or even too much flat terrain if you usually train on rolling hills (in a non-hilly race, you will fatigue your flat running muscles more quickly, if you don’t run long runs on flat terrain). Read the section on racing.

Drills–any safe running area with a secure surface.

SAFETY: TOP PRIORITY!

Pick a course that is away from car traffic, and is in a safe area–where crime is unlikely. Try to have two or more options for each of the components because variety can be very motivating.

SURFACE

With the correct amount of cushion, and the selection of the right shoes for you, pavement should not give extra shock to the legs or body. A smooth surface dirt or gravel path is best for most runners for the easy days. But beware of an uneven surface especially if you have weak ankles or foot problems. For your tests, speedwork, and drills, you may have to talk to your shoe experts to avoid blisters, etc. when running on certain types of surfaces. Watch the slant of the road, trail, track or sidewalk–flat is best.

PICKING A RUNNING COMPANION

On long runs and on easy days, don’t run with someone who is faster than you–unless they are fully comfortable slowing down to an easy pace–that is…slow for you. It is motivating to run with someone who will go slow enough so that you can talk. Share stories, jokes, problems if you wish, and you’ll bond together in a very positive way.

The friendships forged on runs can be the strongest and longest lasting–if you’re not huffing and puffing (or puking) from trying to run at a pace that is too fast. On speed days, however, it sometimes helps to run with a faster person as long as you are running at the pace you should be running in each workout.

REWARDS

Rewards are important at all times. Be sensitive and provide reinforcements that will keep you motivated, and make the running experience a better one (more comfortable shoes, clothes, etc.).

Positive reinforcement works! Treating yourself to a smoothie after a hard run, taking a cool dip in a pool, going out to a special restaurant after a longer run–all of these can reinforce the successful completion of another week or month. Of particular benefit is having a snack, within 30 minutes of the finish of a run, that has about 200-300 calories, containing 80% carbohydrate and 20% protein. The products Accelerade and Endurox R4 are already formulated with this ratio for your convenience, and give you a recovery boost also.

AN APPOINTMENT ON THE CALENDAR

Write down each of your weekly runs, transposed from the schedule in this book, at least 1 week in advance, on your calendar or journal. Since each week is broken down for you in this book, you can use it as your guide. Sure, you can change if you have to. But by having a secure running slot, you will be able to plan for your run, and make it happen. Pretend that this is an appointment with your boss, or your most important client, etc. Actually, you are your most important client!

MOTIVATION TO GET OUT THE DOOR

There are three times when runners feel challenged to run: 1) early in the morning, 2) after work, or 3) before the tough workouts. In the motivation section there are rehearsals for challenging situations. You will find it much easier to be motivated once you experience a regular series of runs that make you feel good. When you run and walk at the right pace, with the right preparation, you feel better, can relate to others better, and have more energy to enjoy the rest of the day.

TREADMILLS ARE JUST AS GOOD AS STREETS FOR SHORT RUNS

More and more runners are using treadmills for at least 50% of their runs–particularly those who have small children. It is a fact that treadmills tend to tell you that you have gone farther or faster than you really have (but usually are not off by more than 10%). But if you run on a treadmill for the number of minutes assigned, at the effort level you are used to (no huffing and puffing), you will get close enough to the training effect you wish. To ensure that you have run enough miles, feel free to add 10% to your assigned mileage.

USUALLY NO NEED TO EAT BEFORE THE RUN

Most runners don’t need to eat before runs that are less than 6 miles. The only exceptions are those with diabetes or severe blood sugar problems. Many runners feel better during a run when they have enjoyed a cup of coffee about an hour before the start. Caffeine engages the central nervous system, which gets all of the systems needed for exercise up and running to capacity, very quickly.

If your blood sugar is low, which often occurs in the afternoon, it helps to have a snack of about 100-200 calories, about 30 minutes before the run, that is composed of 80% carbohydrate and 20% protein. The Accelerade product has been very successful.