Fleet Feet Sports

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This is a local-owned store that specializes in everything running. I stopped by last Friday because I was on the search for some new running shoes. (I mentioned this in my last post.) They have trained professionals who fit you into the right shoe for you.

It was my first professional shoe-fitting and it won't be my last! I loved it!

I went after work that day. My long run was on Sunday so I really wanted to purchase something that day. Actually, last week was when I should have bought them but I didn't have time.

The day before I went browsing on their website and it said that I should bring my old running shoes.  I had also read somewhere that the best way to get fitted was by close inspection of old running shoes. So I was already impressed.

I've written past articles about my running form and pronation but to sum up: I moderately overpronate. 

My old running shoes are a pair of Nikes that are supposed to correct my type of pronation. I'm not an expert. But I researched a lot about it. I also read a lot about the injury I suffered last year so I knew what I needed.

Well, I go into Fleet Feet and Mike tells me that the old running shoes look great. The wear is straight down the middle and I should get something similar to what I already have. I was shocked and proud of myself! I had diagnosed myself people!

Anyway, the first thing he did was measure my feet. Then look at my calves and ankles as I walked around the store barefoot. Of course I rolled up my pants first. He wanted to see if my calves and ankles did anything out of the ordinary. But I was fine.

I also remembered to bring the socks that I run in and tried on my first pair, which were the Mizunos. If you forget this step they have tons of socks you can use. From there I tried on a pair of Asics and then a pair of Nikes. The Nikes are like the ones I have now but the updated version.

Nikes are nice because they have that foam that makes it feel like you are running on pillows. However, I wanted to try something new. So that's why I picked the Mizunos. They are also narrower and sturdier around the ankle. It is taking some getting used to.

In each pair of shoes Mike took me outside to watch me run. My ankle, according to Mike, tends to rotate just a tad when I run. But I looked good in each pair.

I also tried them on with some amazing orthopedic inserts. This was to correct the slight ankle rotation. At that time I didn't think it was absolutely necessary to get them but maybe if I feel like splurging one day. (They cost $40 a pair but last for 3 pairs or running shoes).

So basically the choice was down to what I wanted because any of the shoes could work. The Mizunos were the more expensive pair (the Nikes the cheapest). It's always good to try out different brands of shoes so I figured this was the perfect time.

Right now I'm trying to break them. I've run on them twice already. Once during a long run of 16 miles and the second time during interval training on the treadmill. Tomorrow I'll do a short run of about 3-4 miles or so to further break them in. Then I have a long run on Sunday.

I'm loving these shoes! 

I say definitely try to find a professional running shoe retailer where you live. Not just any place, a place where they can actually fit you for a shoe. It is so worth it.

Long Run Updates/Week in Review

I BOUGHT NEW RUNNING SHOES!

These are the Mizuno Wave Inspire 8. Love them!

This is one of the most exciting parts of being a runner. I love when it's time to change up my running shoes! Some are "experts" and have 3 pairs that they alternate during training. I haven't quite graduated to that (and neither have my pockets!). However, I'm extremely happy with my purchase.

I went to a local store called Fleet Feet. (Thumbs up for local businesses!) They have a staff of trained professionals that actually fit you for a shoe. This was my first experience getting professionally fitted for a shoe. I don't want to give too much away since I'll write a post on that experience later. But it was AMAZING and my shoes are AMAZING! 

It was fun starting to break them in Sunday. I ran 16 miles (in a relaxing 2 hours and 14 minutes). I also ran in them today on the treadmill as I did interval training. My goal is to use them enough before the marathon so that I'm completely comfortable and don't have any unfortunate surprises.

This week is shaping up well. I did 30 minutes on the bike and some arm work on Monday, interval training and legs today. Tomorrow I will do some more weights, and on Thursday probably run in the morning before work for about 20-25 minutes. Then 2 rest days together because I will do 18 miles on Sunday.

But let's backtrack for a minute:

This past Saturday (December 31st) I ran 20 Miles. It was my last run of the year.

It was also my longest run to date. There were some snags along the way but overall I'm happy with my effort.

Unfortunately, I didn't have my Sport Beans. The two packs I ate two weeks ago were my last.

(Luckily, I stocked up when I went to Fleet Feet to get my new running shoes! So I was able to use some for my 16 mile run Sunday.)

It was unseasonably warm that day. I ran in short sleeves. I could've worn shorts but I didn't want to overdo it and then get sick later. But I could have worn them, that's how warm it was. So I had that to deal with, along with it being super windy, and the fact that I didn't have my Sport Beans.

Now, I'm not trying to make any excuses for my run. I bring this up just to set the scene a bit.

This long run was hard for me. 

My hardest run was that long run when I was sick. This long run comes in second. Honestly, I do attribute it to all of the above factors. But facts are facts, this was not one of my best runs...at all.

I had to stop at mile 19. I walked for 7 minutes. I set my goal when to start running again (a stop sign) and ran the rest of the way. If I had kept running I would've done it in 3 hours and 3 minutes. Instead I clocked 3 hours and 10 minutes.

This run was not a highlight for me. But I didn't beat myself up over it. It was my first 20 miles and I will make the next 20 even better!

I run 20 miles again on January 22nd. That'll be my last long run before I start tapering. Hopefully all goes well.

Running Shoes and Pronation

PRONATION: 

Sounds confusing doesn't it? Well, I watched this clever video from Runners World that helped me out. It's super easy to test what kind of foot you have. I tried it too!

NORMAL -- Your foot evenly distributes the force of impact when you hit the ground and you push off evenly from the front of the foot.

OVER -- The foot and ankle don't stabilize the leg as well and you push off with the big toe and second toe. (Typically people with flat feet suffer from this)

UNDER -- The force is distributed on the outside of your foot and you push off with your smaller toes.  (Typically people with high arches suffer from this)

I didn't have a paper bag but I had something similar to it. Here's the picture in case you're interested. You can't see it very good at all because it started drying super quick! But I have a normal arch, which is the most common type of foot.

 I recommend doing this with an authentic paper bag and soaking your foot well in the water. Have a camera handy as well just in case.

CAVEAT: I do wish, though, that I could have a professional look at my gait and give me an undeniable answer. Basically because I don't think this test is completely accurate. It shows your foot in normal movement not in running movement. 

However, it is incredibly important that you do find out how you pronate to avoid injury when running.

I actually think that when I run I moderately overpronate because most of the shock impact is distributed on the inside of my foot. (The arch area). I actually read that a common overpronation injury is iliotibial band syndrome. You already know that this is the injury I suffered from last year preventing me from running the marathon. Some people with flat feet even say they believe they suffer from underpronation and I'm sure the list goes on.

So, I say listen to your body, especially your feet and running shoes. Pay attention to where your aches and pains are after a run. Pay attention to the wear and tear of your shoes as well.

• Overpronators: more wear and tear on inner side of soles
• Underpronators: more wear and tear on outer side of soles
• Normal pronators: wear and tear even on soles 

Then do some research on pronation and what it means. I gave a super condensed version above, but this article is very useful and I know there is a lot more information out there.

I said I moderately overpronate because the wear and tear on my shoes is evenly distributed but I do feel the shock more in the arch. The running shoe I have is great for overpronators because it is a stability shoe with extra cushioning in the arch area. This is supposed to help create a normal gait when I run and redistribute the shock when my foot strikes the ground. (Be sure to check out my Summer Running Gear Part 1 and 2 to see my shoes)

My personal opinion is that when in doubt, get an all-purpose, cushioned shoe. Also, check out this article from Runners World.

Happy shoe hunting!

Beginner Runners Part 1 -- Preparation

 This is my personal list of "know-how" for anyone pondering running for the first time. These are things I wish I had known, or at least had known to look out for, when I started running. My hope is to get you all excited about running (it's FUN, believe me!) while also keeping you safe and healthy!  

One of my favorite routes.

The Right Gear

I plan to provide a lot more detail at a later point on the right sneakers for your foot, but gear for runners encompasses a lot more than just footwear. Also check out my posts: Summer Running Gear Part 1 and Part 2 for some video on what I wear during the warmer months!

A watch is essential. 

There are a lot of fancy gadgets out there like pedometers that not only record how many steps you take but also record your route and save it for a later time. I find that these are not the most accurate when it comes to running. Pedometers were initially made to record walking steps. The most accurate ones out there use satellite technology and they are expensive! Maybe one of these days I'll invest in that kind of technology. However, the most important thing to know right now is how long you are running. (I believe that distance becomes important at a later step, so I will discuss it in the next part of running.) I use a basic, simple, watch during my runs and it works just fine.

Clothes for the weather. 

• You won't know how your body reacts to certain fabrics in certain temperatures until you run, of course. However, moisture-wicking fabrics are the standard and are always the best.  

• In colder temperatures it will be cold until you warm up so bring layers that are easy to take off and carry. The layer that is touching your body you want to be moisture wicking.  This helps to keep you warm and dry when your body heats up.  

• You also want to make sure that you dress for about 20 Fahrenheit degrees (or around 10-12 Celsius degrees) warmer than it actually is outside. The reason being that you don't want to wear too much clothing but you still want to keep warm. If you need to, wear gloves and hats to protect those parts of your body that tend to feel the cold first.  

• A good windproof jacket and a good waterproof/resistant jacket are musthaves. 

• Have a mixture of long-sleeve and shortsleeve shirts as well as shorts, pants, and 3/4-length bottoms for all seasons. 

• Here's a neat tool I just found that helps you dress appropriately for the weather in all temperatures under all conditons (rain, snow, wind etc.) : What to Wear for Runners . 

• A good pair of synthetic socks to wear NOT cotton as this fabric gives blisters. I actually do run in cotton and have never had a problem but the experts don't recommend it. 

• In the summer you want to have a good hat or sunglasses to protect your eyes from the sun (I use a hat). In addition a good sports grade SPF, meaning sweat-resistant, is a must. 

• Where I live it's just too hot to run during the day in the summer (imagine temperatures surpassing 120F!). So I run at night. Sun is not a problem then but it's still hot so I have to be sure to dress accordingly. 

• Carry water with you or run where there are public fountains. 

• Be sure to wear shorts and tops with moisture-wicking fabrics. I like the ones that have no sleeves and built-in sports bras. Those work for me. Find what works for you. 

• Another warm weather handy tool are headbands and wrist bands. If you are wearing a hat than you are fine perhaps. But at night I don't need to keep the sun out of my eyes so I wear a headband and a wrist band to keep the sweat out of my eyes. Trust me, these are handy. 

• I always bring chapstick with me, with or without sunscreen depending on the time of day. Remember, though, SPF should be worn year round, not just during warmer months. Useful websites: Cold Weather Running Safety Tips ; How to Dress for Cold Weather Running

Footwear. 

I will go into more detail on the best shoes for underpronating and overpronating. But for now I say get a basic running shoe for the type of running you are going to do. I tend to run on trails a lot so I like a shoe that has a lot of "padding" in the sole of the shoe and is shock absorbant. I feel like I'm running on pillows! 

• Be sure that your shoe is for running. You need a running shoe. When you start to increase your mileage then you can decide if you want to get a fancier shoe. 

• The most important thing now is to: make sure it's a shoe specifically for running, it's all-purpose (meaning any runner can wear it regardless of how they run), and it's the correct size. 

• At least 1/2 an inch of space between your toes and the top of the shoe is recommended. I learned this the hard way and suffered from black toenails for months! Not pretty, especially during sandal season!

Accessories. 

Cases to hold mp3 players, keys, chapstick, IDs are essential. You do not want to hold these things in your hands as you run (check Protect Yourself below to find out why). Plus, putting them in sports bras or pockets can be awkward.

Know Your Route

• I know I said that distance should not be your obession at this point, but it's still important to map out where you're going before you head out the door. I've tried going with the flow and running wherever my feet take me, yet, I've found that I don't have as productive a run. 

• Maybe I don't factor in street lights or busy streets, which can disrupt your run. Or I find that I run out of sidewalk, or this is no sidewalk, making it dangerous to run there. 

• If you are familiar with your city than maybe you'll be fine. But even as driving and walking in the same area is different, so is running. Some areas are flatter, some are hillier, some have more rocks, some have grass or dirt. 

• There is a useful tool on google that allows you to map out your route. This gets a lot more interesting when you want to map out distances later on but I think it is also useful at this stage. Or you can hop on a bike and scope out potential running areas. 

• Usually in every city there are parks or areas that runners frequent. I say, why not tag along? That's what I did eventually, before finding my own route. Walking is another way. 

• My recommendation is to stay close to home at first until you get your confidence and stamina up. It's also the safest bet so you don't get lost and if you injure yourself. Although, we are about prevention on this blog, right!

 

Getting Loose Basics

• Stretching is the best thing you can do for your body. At the beginning I was incredibly lazy. I figured I wasn't running that long or that fast so I didn't need to stretch that much. It is essential for any exercising that you want to do. 

• Be sure to check out my posts on the mechanics and  personal experience with stretching for more information on useful stretches and how to stretch.

• For runners, the important areas to target are the hamstrings, the quadriceps, and the calves. To avoid injury you want to make sure you also have a strong core to protect your back. I do a full body stretch including the arms, the back, the neck, everything. However, I do pay special attention to my legs and how they are feeling. 

• There are tons of pages out there that give examples of useful stretches. I like this one because it covers stretches I incorporate into my routine on a daily basis.

 

Protect Yourself

• Be sure to do your research. Research about the best clothes to wear, your running route, or correct warm up and cool down procedures. Just please stay safe and healthy. I mentioned above that I run at night. I make sure to wear bright clothing that reflects the light so I am seen by cars. I sometimes even attach one of those lights bicycles use to my shorts. If I listen to music I don't blast it. I like to stay aware of my surroundings. 
•  It is also important to learn how to run properly. You want your hands closed lightly into a fist, not bunched, and you want your arms at a nice 90 degree angle. The movement of the arms should be straight up and back. They should not swing across your body and they should not put strain on your shoulders or your back. You want a nice, smooth, relaxed motion with the arms. For the feet you want to land on the balls of your feet. This will help you avoid leg injuries later. Keep your back straight and go for it! Practicing in front of the mirror is helpful. Trust me, once you start adding on the miles, and the time, your body will appreciate that you are running properly. Another lesson I learned the hard way. 

• Check out: The Perfect Form for more details and Proper Running Form  if you're more of a visual learner. 

And check out this video of ME!

 Motivation

• Music!!! Get those playlists ready because music is one of the best ways to keep you motivated while running. Sure, you have to first peel yourself off the couch, but then it's smooth sailing and your music will help you stay on top. 

• When I first started I could not run without having my music and I still feel this way. On days that I feel blah, with little energy, my music gives me a push out the door. 

• Training is different. I actually don't listen to music when I'm training to run my half marathons and marathons. This has to do with pace. It is important to keep the same pace when running, in general. You don't want to speed up or slow down to the music, only when it's necessary. Music disrupts this process because you tend to run faster with more upbeat songs and slower on less upbeat songs. (More on this later though). 

• But starting out I say music is essential. Be sure to change your playlist often though. There is nothing worse than listening to the same music run after run after run. That is a recipe for boredom. Actually, I'm definitely looking for some new tunes to download on my ipod! 

Part 2 will discuss actually starting the run, including: how fast you should go, how far you should go, and my running route! As always, do your own research before you start any exercise program. These are just tips and tricks that have helped me. 

Leave comments and tell me what you think!