1. Shoes
Shoes are the most basic element to running and you clearly need a good pair of running shoes to be happy run after run. (Sidenote: Over the past several years that has been a big push towards minimals or barefoot running. While I think there is a lot to the science and practice of this type of running and I'm actually beginning to run a bit in some minimalist shoes, I'm going to pretend it doesn't exist for the purpose of this post. However, if you are interested in learning more about this, check out the book, Born to Run by Christopher McDougall. It's a great read whether you are interested in barefoot running or not. Also check out http://www.outsideonline.com/featured-videos/Paleo-Fitness--Barefoot-Running-101.html and http://barefootrunning.com.)
Finding a pair of shoes that feel comfortable will make your training so much more enjoyable and help you to avoid injuries along the way. The first step in choosing the right shoe for you is to determine your arch type and degree of pronation. Pronation is the degree to which your ankle rolls inward or outward while you are running. If you have a normal arch, you're likely a normal pronator, meaning you'll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion. The easiest way to do this is through the Wet Feet Test. If you are traveling and can get into a running store (and I mean a true running store, not a Sports Authority or Target or Big 5), you will benefit from staff that can not only help you with your pronation, but also analyze your gait and get you truly dialed in on the shoe for you!In Anchorage, Skinny Raven is the place to go. In Seattle, Super Jock N' Jill is a great store and right near Green Lake so you can go for a nice run in your new kicks around the lake. Both Road Runner Sports and Fleet Feet Sports are national chains but are still running specialists.
2. Clothing
Please, please don't run in cotton. I'd rather see the streets and trails full of naked bodies than cotton.
The only thing cotton is good for is to wrap around your body after the shower you take when you finish your run. If you are not already running in technical fabrics, do yourself a big favor and buy at least one shirt, one pair of socks, one pair of shorts or tights, and a sports bra for the ladies (or the men too...who am I to judge?) and your life will be forever changed. Technical fabrics, including polypro and wool, wick sweat and moisture away from your body keeping you cool when it's hot and warm when it's cool or wet.
3. Hat or visor
Personally I never run without a hat or a visor. They keep the sun out of your eyes when it's sunny and the rain off your head when it's not.
4. Sunglasses
Hahahahahahahahaha. Did you see what I did there? I put sunglasses on the list...like it's ever sunny when you are running in Kodiak. Just kidding. Sunglasses are actually useful for a lot of reasons. You will find them surprisingly helpful even on overcast days. They also are great and keeping the dust and debris out of your eyes and hiding the tears when you are huffing it out in the final miles of your long runs. Plus, sunglasses are quickest and easiest way to look like a total bad a$$ (can I say that on a public radio blog?).
5. Watch
When you are training for a specific race and each workout has a specific goal, a watch is an important piece of the puzzle. You don't need anything fancy, just something that can tell you when you started and when you stopped. Having a lap function is a nice feature. Should you choose to get fancy and have money to burn, you can spend upwards of $400 on a watch with an integrated GPS and heart rate monitor. This level of geekery is definitely not necessary for a beginner...or even a veteran, but these devices can provide a whole new world of training data that can make you a stronger and smarter runner.
6. Phone Apps & Online Training Logs
If you have a smart phone, there are a number of apps that can do much of what a GPS watch can do. Most of these apps are between $.99 and $9.99 and are highly functional. They are clearly cheaper than buying a watch, but they do require you carry your phone during your runs and can also rapidly run down your battery. That said, some of my favorites are:
RunKeeper
MapMyRun
RunTracker
Nike+
A lot of these apps are associated with an online training log program which allows you to download and analyze your data. These sites usually have both paid and free option. My personal favorite site for logging and tracking workout data is Training Peaks, but there are a multitude of other options.
I shall leave it there for now.
Run for your lives,
Bree
Finding a pair of shoes that feel comfortable will make your training so much more enjoyable and help you to avoid injuries along the way. The first step in choosing the right shoe for you is to determine your arch type and degree of pronation. Pronation is the degree to which your ankle rolls inward or outward while you are running. If you have a normal arch, you're likely a normal pronator, meaning you'll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion. The easiest way to do this is through the Wet Feet Test. If you are traveling and can get into a running store (and I mean a true running store, not a Sports Authority or Target or Big 5), you will benefit from staff that can not only help you with your pronation, but also analyze your gait and get you truly dialed in on the shoe for you!In Anchorage, Skinny Raven is the place to go. In Seattle, Super Jock N' Jill is a great store and right near Green Lake so you can go for a nice run in your new kicks around the lake. Both Road Runner Sports and Fleet Feet Sports are national chains but are still running specialists.
2. Clothing
Please, please don't run in cotton. I'd rather see the streets and trails full of naked bodies than cotton.
The only thing cotton is good for is to wrap around your body after the shower you take when you finish your run. If you are not already running in technical fabrics, do yourself a big favor and buy at least one shirt, one pair of socks, one pair of shorts or tights, and a sports bra for the ladies (or the men too...who am I to judge?) and your life will be forever changed. Technical fabrics, including polypro and wool, wick sweat and moisture away from your body keeping you cool when it's hot and warm when it's cool or wet.
3. Hat or visor
Personally I never run without a hat or a visor. They keep the sun out of your eyes when it's sunny and the rain off your head when it's not.
4. Sunglasses
Hahahahahahahahaha. Did you see what I did there? I put sunglasses on the list...like it's ever sunny when you are running in Kodiak. Just kidding. Sunglasses are actually useful for a lot of reasons. You will find them surprisingly helpful even on overcast days. They also are great and keeping the dust and debris out of your eyes and hiding the tears when you are huffing it out in the final miles of your long runs. Plus, sunglasses are quickest and easiest way to look like a total bad a$$ (can I say that on a public radio blog?).
5. Watch
When you are training for a specific race and each workout has a specific goal, a watch is an important piece of the puzzle. You don't need anything fancy, just something that can tell you when you started and when you stopped. Having a lap function is a nice feature. Should you choose to get fancy and have money to burn, you can spend upwards of $400 on a watch with an integrated GPS and heart rate monitor. This level of geekery is definitely not necessary for a beginner...or even a veteran, but these devices can provide a whole new world of training data that can make you a stronger and smarter runner.
6. Phone Apps & Online Training Logs
If you have a smart phone, there are a number of apps that can do much of what a GPS watch can do. Most of these apps are between $.99 and $9.99 and are highly functional. They are clearly cheaper than buying a watch, but they do require you carry your phone during your runs and can also rapidly run down your battery. That said, some of my favorites are:
RunKeeper
MapMyRun
RunTracker
Nike+
A lot of these apps are associated with an online training log program which allows you to download and analyze your data. These sites usually have both paid and free option. My personal favorite site for logging and tracking workout data is Training Peaks, but there are a multitude of other options.
I shall leave it there for now.
Run for your lives,
Bree
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