Runing Shoes

Running Shoes : Want to take up running?

2009-12-28T04:50:00.000-08:00

First steps...starting out...the beginning of a great adventure...In fact, in lots of ways, it's sort of a declaration of personal independence. A statement that says, "In a world that confronts me with mechanical convenience and idle luxury at virtually every turn, I have decided, nonetheless, to improve my physical fitness."

Later, of course, you realize that running offers so much more than flatter stomachs and muscle tone. For most of us, the mind and the soul gradually tune in to this stimulating activity we call running.

Interesting, too, that even the most committed lifelong runners never stray far from their beginning roots.

Even elite runners don't forsake certain cornerstones cemented in the first weeks of their introduction to running. Ask an Olympian why he or she still needs a coach after 15 years of world-class performances, and often the reply will be: "Well, my coach prevents me from overtraining."

And what can be a more basic beginner's rule than that one--train, don't strain.

Running Shoes : RUNNING A 5-K

2009-12-28T04:47:00.000-08:00

1. Sign Up, Already

Chances are, no matter where you live, there's a 5-K nearby soon. It's the most popular race: 7,500-plus 5-Ks held in 2006 drew more than 3 million runners. Why? "It's only three miles!" says Mike Mahan of Tullahoma, Tennessee. Well, 3.1 miles, but so as long as you're logging three half-hour runs per week, you can complete a 5-K this weekend, says Tommy Tomlo, fitness director for the Susan G. Komen National Race for the Cure in Washington, D.C., the nation's biggest 5-K series. And you can run a fast 5-K with as little as six weeks of concentrated training.

2. Just Have Fun

"5-Ks are a great way to meet people and stay in good shape," says Lois Wims of Mobile, Alabama. And they're newbie-friendly. "I was so afraid that the 'real' racers would be annoyed with a novice," says Eileen Doherty of Phoenix. "The opposite was true! The local running group cheered me on."

3. Use 5-Ks for Speed

Runners training for a longer event, like a half or full marathon, can use 5-Ks in place of speedwork, says Teri Garzon of Ontario, California. "I run a 5-K almost every weekend in the fall," says Cara Hawkins of Jefferson City, Tennessee. "It's a good way to race into shape." Mark Goldstein, 75, who has run all 114 5-K Races for the Cure around the world, runs every other day in between events when he's racing a lot. "I run a little slower than race pace and for about 20 to 25 minutes," he says.

Here's how Chuck Roose of Tampa trains and runs a 5-K (or other distance) every weekend:
SAT: 5-K race
SUN: Easy run, mid-distance
MON: Rest day
TUE: Speed session
WED: Easy run, longer distance, or rest day
THU: Speed session
FRI: Rest day or easy run with last half mile at race pace

4. Eat a Little (Maybe)

You don't need additional calories before you run a 5-K, but if you're used to eating breakfast, you might feel hungry. "Your body needs some calories to help you wake up and keep going, but don't overdo it," says Sherri Abbassi of Gainesville, Virginia. "Just half a bagel with peanut butter, half a banana, or gel/sports beans/shot blocks is enough." Gabrielle Rubinstein, who hosts a running club out of her shop, Joe Coffee, in New York City, always has her cup of coffee. "I can't get going without caffeine," she says. Others prefer to wait for the postrace bash. "I see no reason to eat before a 5-K, as they all have real food afterward," says Jill Merenda of Brooklyn.

5. Drink a Little (or Not)

It's telling that most 5-K races have only one aid station, usually located about midway. "That should be enough liquid for you," says Abassi of Virginia. Steve Burns of Simsbury, Connecticut, points out, "Any water you take in during the race won't affect your performance because the race is just too short." Christian Taylor of New Holland, Pennsylvania, believes that stopping for water only slows you down. That said, if it's hot out, grab a cup at the aid station. "Don't drink the water, but splash it in your mouth or dump it on you," Burns says.

Running Shoes : Don't skip the cool down on slow days

2009-12-28T04:45:00.000-08:00

Even if you went out for a casual run, blood can still pool in your legs and cause cramps if you don't cool down. Always do a cool down, even on slow days. Alternate 30 to 60 seconds of slow jogging with the same amount of walking for a total of five minutes; then walk the final three minutes.

Don't skip the cool down on slow days

Running Shoes : THE PACK RULES: BEAT THE HEAT

2009-12-28T04:43:00.000-08:00

1. Drink Up
"When it's hot, I drink at least two more cups of water than usual," says Robert McLane of Scottsdale, Arizona. If you're going out early, "hydrate throughout the day before," says Aaron Runyon of Pace, Florida. The rule of thumb is to aim for 16 to 32 ounces of fluid per hour of exercise, or three to six ounces every 15 to 20 minutes. "Make sure you hydrate with fluids containing electrolytes since you will be sweating a lot of salt out," says John Eng of New York City. Look for a drink that contains 25 to 50 grams of carbs, 230 to 345 milligrams of sodium, and 40 to 100 milligrams of potassium.

2. Run Very Early (or Very Late)
"We meet up anytime between 3 and 5 a.m. so we can be done around the time the sun rises," says Elizabeth Hensley of the running club The Bee Team in Tucson, where the normal high in July is 100° F. If you can't go early, go as late in the day as possible. Although the sun is highest in the sky at noon, the earth's surface heat peaks between 3 and 5 p.m. "I run at mid-night," says Nick Davis of Midlothian, Virginia. "I wear just shorts and shoes."

3. Plan Ahead
Run in a park with water fountains or on a route with convenience stores. "I map my run to make sure I can refill my bottles," says Dominique Perrier of New Orleans. Or stash a cache. "My weekday runs are usually a series of loops in the neighborhood, so I can double past my house, where I leave water or a sports drink by my mailbox," says Warren Biddle of Brandon, Mississippi. "I sometimes ride my bike or drive the route and leave some water along the way," says Sloan McLaughlin, who lives in Egypt. Jesse Mack of Boston keeps a cooler at the end of his street with water, Gatorade, and a hat. "I grab a drink, and switch off hats, so I get a cooldown every loop."

4. Check the Index
It's not the heat, it's the humidity! "Last July, it was 99 degrees at 8 p.m., but it's the 100 percent humidity that will get ya," says Runyon of Florida. Moist air slows down your body's ability to cool itself through sweat. The heat index combines temperature with relative humidity to give you the apparent temperature--how hot it actually feels--and the National Weather Service issues a heat advisory when that hits 105. "I check the weather forecast the day before my long run to decide how early to go out," says Perrier of New Orleans. "Here the temperature doesn't drop much at night, and humidity is higher in the early hours."

Caution!

The National Weather Service considers it dangerous to exercise when the heat and humidity meet (or exceed) the below combinations.

HEAT HUMIDITY
86° F 90%
88° F 80%
90° F 70%
92° F 60%
94° F 55%
96° F 45%
98° F 40%
(See noaa.gov for the complete chart.)

5. Wear the Right Stuff
"Last summer, I ran with a lightweight long-sleeved top that wicks," says Gaeten Dominic of Philadelphia. "My skin temperature stayed cooler for a more pleasant run." Light-colored clothing reflects heat, and a loose fit lets air circulate. Hats are useful for more than blocking rays. "I pack ice under my hat, which lasts about 40 minutes," says Roger Trudeau, who lives in Tunisia. "The cooling effect of the water running down over me makes all the difference."

Runing Shoes : THE RUNNER'S WORLD 8-WEEK BEGINNING RUNNER'S TRAINING PROGRAM

2009-12-28T04:40:00.000-08:00

The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case you can consult the many training programs offered by our online SmartCoach tool. Don't be intimidated by these programs. The first 2 miles are the hardest 2 miles you will ever run. Once you have reached this level of fitness, it's relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.