The returning runner
Act 4 – The basic gear
So… you aren’t excessively overweight, understand that it is going to take a little while before running is fun, and you have decided to go for it – what to do now? The great thing about running is that it doesn’t take a lot of gear but there some important items:
· Shoes! Spend the $ to get a quality pair of running shoes. Throughout my career I’ve switched around to whatever brand feels best at the time. Currently, I’m using HOKA Speedgoat 5s which run around $150 and will last you about 400 miles. Go to a reputable running store and try a variety of shoes – including jogging around the store. If there is something that rubs or doesn’t feel right, move on to the next one – it’s not going to feel better after 100 miles… Many of the brands do offer a guarantee so worth asking about that with the salesperson for options you are considering.
· Clothes…I’m frequently stunned by the tendency of newbies or those that haven’t ran for awhile to overdress. Your body will be generating heat when you are moving! It’s ok to feel a bit on the cool side at the beginning of a run. So… tend to go on the “light” side – pick out something that both looks and feels cool!
· Hydration – You are going to sweat (probably a lot if it is warm). You’ve got to replace both the fluids and electrolytes that you lose when you sweat. On a normal summer day, I’ll down 20 oz or so of an electrolyte drink before getting started and will carry more with me if it is hot (there a number of water bottle pack/camelback options). Currently, I’m favoring Nunns due to their very low sugar content.
· Other weather considerations: Sunscreen is a necessity almost any time of year unless you are running very early or late. If it’s cold, gloves are an important first area of defense.
Next week we will talk more about your training program. For now, go for time rather than distance – 20 to 30 minutes each workout. Don’t try to get in shape fast by doing a “hell week”! If you are out of breath, back off – at this point you should be able to carry on a conversation while doing your jog (or walk). Oh, yes – pick out your first race! Look for a 5k say 4-6 months out. Runingintheusa.com has a pretty comprehensive listing.