Running: My Story

I began running in college.  My BFF and roommate, Kim, was, and still is, a runner.  I ran a few times with her, but I really didn't like it.   I was the typical college freshman who ended up gaining 15 pounds that first year and a half.  I didn't really feel very good about myself.  I didn't date very much, I felt fat and alone.

When I returned back for the spring semester of my sophomore year, I was determined to lose the weight.  I no longer lived with Kim, but because of her influence I decided that I would start to run.  I started out by setting a goal to run from one light pole to the next and then take a walk break.  I ran down the same road every day because it was flat and had a good shoulder.  Each time I ran I set a goal to run a little bit farther and walk a little bit less.  I was able to lose the weight that I had gained and I also gained confidence.

It wasn't until after the birth of my daughter that I really started to learn about running.  My friend, Tara, convinced me to run my first half marathon.  The only other race I had ever done was a 5K and I about died.  She had already done several marathons and half marathons and she can be very persuasive, so she talked me into doing it (we have nicknamed her Ju-wanna, because every conversation with her starts with "Do you wanna...).  We ended up having so much fun training and running together.

After the half marathon, she tried to talk me into doing a full marathon and my response was NEVER!!!  Well, Never say Never!  Here I am getting ready to train for my 5th marathon.

I love to run.  I love to be outdoors.  I even love to run alone sometimes.  It is my therapy.  I like listening to music and being alone in my head.   I do tend to be an angry runner though.  I don't know why, but I have flipped off and swore at a few people driving cars.  I'm just crazy like that.

I have had a lot of people tell me that they hate running.  Unless they have a medical issue that prevents them from running, I tell them that it's because they are doing it wrong.  Harsh, right.  Think about it.  Let's say that you wake up one morning and you think- "Hey I'm going to run today.  That lady down the road runs all the time and if she can do it so can I."  So you lace up your old tennis shoes, throw on some shorts and a t-shirt and you head out the door.

About 3 houses down you feel pretty good, so you try to run as fast as you can.  In about 2 minutes you have a side ache, sore muscles, your feet hurt and you can't breathe.  Why???  First of all, you don't have the right shoes  Second, you didn't warm up.  Third, you haven't run in how long?

In this scenario you are only setting yourself up for failure.

Here are some tips for success:

1.  The most important thing to do before you start to run is buy a good pair of shoes.  Plan on these shoes costing you at least $100.  My favorite running shoe right now is the Adidas Boost.  It cost $150, but it is supposed to last for 1500 miles.  Most running shoes only last 500 miles.  It is like running on a little cloud.  Well, compared to my heels.

Go to a RUNNING STORE, this is a must.  They will record you running on a treadmill to see if you have a neutral, over, or under-pronation of your foot while running.  This will help them decide which type of shoe to have you try on.

The goal of a running shoe is not to notice you are wearing a shoe, if possible.  For instance, when I put on any of the Brooks brand shoe, I feel pressure in my arch.  I don't feel that with Adidas, Pearl Izumi, or Asics.

When I go running shoe shopping, I try on about 10 pairs.  I run with them on the treadmill, walk around the store and compare them with a different shoe on each foot.  It is quite the process, but you will not regret getting the right shoe.

2.  I like to walk or jog slowly for about 5-10 minutes before I start to run.  Especially if I just got out of bed and threw on my running gear.  If it's your first time exercising in quite some time, warm up for even longer.  After you warm up, do some stretches.

3.  Take it slow.  Pick a goal like I did with the light poles.  Or you can set a timer so that you run for 30 seconds and walk for a minute.  Do this for the next 2 or 3 runs and then increase the running time and decrease the walking time.  There are some really great beginner running books that explain how to advance from a non-runner to a runner in a few months.  Here's an example of the  "Couch Potato to 5K" program.

Start to Finish - Step One: Purchase the right shoe

1. Get EXPERT advice.   Buy your first pair of running shoes from a SPECIALTY RUNNING STORE.  Sure, you might be able to find cheaper shoes online, but you will need expert advice if it's your first pair of running shoes or if you haven't purchased a new pair in a while.  After you know exactly what works for you, you can do some bargain shopping the next time.
2. The SALESPERSON is your new buddy.  Plan on spending a bit of time at the running store.  If the salesperson is good as his or her job, you will be asked questions: what type of running you do, how often you run, where you typically run, if you're training for a race, and what type of surfaces you will be running on (asphalt, trail, sidewalk, track, treadmill).
3. YOUR FOOT.  The salesperson will look at the shape and arch of your foot to figure out what type of foot you have.  They will determine if you have flat, high-arched, or neutral feet.  This is important because it will help to narrow down what type of shoe you should try on.  
   
4. MEASURE YOUR FOOT.  The salesperson should measure your foot. My feet actually got smaller after I had children.  Also as you age your arch may fall causing a change in your shoe size.
5. GO A 1/2 TO A FULL SIZE BIGGER.  I always buy my running shoes a 1/2 size larger than my regular shoe size.  Your feet will swell when you run and you need plenty of room in the toebox. I still tend to end up with blisters and black toenails, especially when I do a lot of downhill running, but going up in size helps to minimize these problems.
6. GET A RUNNING ANALYSIS.  The salesperson will do a running analysis for you. Your foot strike will be recorded while you run, usually on on treadmill.  This will determine your running style: underpronate (foot rolls outward), overpronate (foot rolls inward) or supinate (foot rolls outward).  

7. THE SHOES.  Based on the shape of your feet and your running style, the salesperson will determine what type of shoe is best for your foot.  

8. 
   GO FOR A TEST DRIVE BEFORE YOU BUY.  Run in the running shoes that the salesperson recommends for you at the store. I usually forget to dress for a short run when I go and I regret it everytime.  I end up running in my levis, but I still do it. You won't be able to really know how they feel when you run unless you RUN in the shoes. You will need to test for fit, function, and comfort before making your final decision.
9. BREAK YOUR NEW SHOES IN.  Most running shoes will let return the shoes after 1-2 weeks. If not, buy them somewhere that will.  Return them if you develop blisters or foot pain after running in them for a few weeks.
10. 
    REPLACE YOUR SHOES AS RECOMMENDED.  Most running shoes only last about 300-500 miles, so keep track of your mileage and replace them as recommended.  If not, you may end up with feet or leg pain or other complications.

Start to Finish - Step 2: Gear up!

It has taken me several years to acquire all of my running gear and there is always something else that I want.

Here are some of my must haves:

Shoes: I have already blogged about how to pick the best running shoe for you.  Shoes are the most expensive item you will purchase as a runner.  I like to have at least 3 pairs that I rotate through.  1 for speedwork (these are lighter), 1 for long runs (more cushioned), 1 for the other runs (usually a pair that is on the brink of being worn out).

Socks:  Socks are just as important as running shoes.  Make sure that you purchase RUNNING SOCKS.  There are tons of different brands to choose from.  Right now, my favorite is WrightBrothers, but I also wear SmartWool  too.  I'm pickier when I am running long distances.  Find something that is anti-chaffing and anti-blister.  I would suggest buying 1 pair of a few brands to see what you like best.  They are usually about $10-15 per pair, but not having blisters is so worth it.

Tops:  The goal with all clothing is comfort, breath-ability,  and anti-chaffing.  I'm a little bit less picky with my tops though.  I prefer tanktops, but I will sometimes wear a comfy t-shirt.  I like to layer, layer, layer in the winter.  That way I can strip them off when I get warm and tie it around my waist.

Wear a thin synthetic wicking layer next to your skin

if <50 degrees wear a tight weave layer on top

if <30 degrees I will add a long-sleeve top

Capri length pants:  These are not a must.  I usually wear these when it's about 50-60 degrees outside.  Since I live in Idaho, it is usually either hot (so I wear shorts) or cold (so I wear pants).  Most of my capri length running pants I also use for classes at the gym.  

Pants:  I have everything from thin tights to insulated pants.  My favorite pair are the ugliest, but they have pockets and keep me warm when the temp is under 30.  If you are going to be running in the cold weather, plan ahead and buy pants when they go on sale in the late winter and early spring.

  

Shorts:  I have a 2 pairs of running shorts that are about 8 years old.  I love them both so much.  I actually just worn one of them to run Pocatello's 1/2 marathon last year and I had worn them when I ran my first 1/2.  I have bought about 6 other pairs since then, but I keep going back to the old ones.  I know that I won't end up chaffing and that they won't crawl up where they aren't supposed to.  If you buy a good brand- I like Brooks, Nike, Pearl Izumi brands- and you take good care of them, they will last you a long time.

Hats, headbands, gloves or mittens:  My ears, fingers and toes are usually the coldest on runs.  I have several different options.  Just remember to always dress like it's about 10 degrees cooler than the thermometer says .  You might be a little bit cold at first, but you will warm up quickly.  I often end up with gloves and headbands stuffed in my waist band!  Since I have short hair, I like to wear a cap in the summer to keep my hair and sweat out of my eyes.

Sports bra:  get a high quality bra.  Lots of reasons here:  the girls deserve respect, you DO NOT want chafing, comfort, support!

Jackets:  I have a few jackets, but I prefer to just layer my tops.  Waterproof and windproof are good for inclement weather.  I actually like running in the snow.  The rain, not so much.  

GPS watch (or app on smartphone):   I love my Garmin!  I have been running with one for so long, that I go a little bit nuts without it.  I also have used the MapMyRun app on my IPhone and it's pretty good too.  I quit using it because I got sweat in my old phone and they are expensive to replace!!!  I use it to keep track of my pace and make sure that I'm hitting my goals.  There are lots of options to pick from.  I recommend that you wait until you have ran for at least 6 months, or even better a year, before you worry about pace.  

Ipod:  I have to have music or listen to a book when I run.

Fuel Belt:  These are great for carrying water, Gu, keys, snacks, cell phone, etc. for long runs.  However, I don't recommend wearing one in a race.

Mascara:  I wear waterproof mascara in the summer because it keeps sweat out of my eyes!

Body Glide is the BOMB!!!  I will NEVER run a marathon without it.  It's the best stuff for preventing chafing-EVER.  I put it along my bra line, under my arm pits, between my thighs.