How to Start Running
The answer is so obvious it can be easy to miss; the only thing you need to run is a pair of shoes. If you are just getting into fitness or are a fitness junky, you have probably noticed all of the 5k’s and other races. This is because the easiest way to provide accountability for yourself is to put money down on something. A 5K charity race or a marathon is a great way to challenge yourself and do something good for your community, it is a win-win. Even though the requirements to get started with running are easy on the surface, do not overlook having the right equipment or proper form.
Proper Running Shoes
Running shoes are a vital part of running. Everyone has different needs for footwear with any athletic undertaking. If you are a runner or thinking about running, I highly suggest that you go to a local running shoe store, i.e., Fleet Feet or Race Pace. There are professionals at these stores that can get your properly assessed and fitted for the right shoe for you. The two main kinds of gait issues they look for are overpronation and over supination. I will discuss these more a little later. It is important to be aware of your gait so you can reduce your chance for injury so you do not sideline yourself when you are just getting started.
Problems to Be Aware of When Running
Overpronation in the foot is when you run more on the inside of your foot and your arch collapses. It can be seen when people are running and the arch of their foot goes flat and the tows look like they go away from the midline of the body. Running shoes, as I started above, are the quickest way to correct this issue. You can buy a running shoe, like Asics, that has more medial (in-sole support) that will keep your arch raised and help correct your ankle movement. However, it is also important to strengthen the muscles in your core and ankle to protect your knees and back. Pro-tip: if you are experiencing issues with your knees when you run, your problem is not your knees is it is how you move when you run. After you buy some new shoes, I strongly recommend you work with a Personal Trainer to help you improve your running form and core strength.
Oversupination is pretty much the exact opposite of overpronation. In this type of running, you are putting all of your weight through the outside of your foot. The type of show best to help with this issue is actually a pair of cross-trainers. They tend to have more lateral (outside) support and help you back to a more neutral foot strike when running. This gait can also cause issues in the knee and can be related to core strength. Once you change shoes, I would recommend working with a Personal Trainer again to improve core strength and running form.
Anybody reading this article might have another window open looking at the cost of a good pair of running shoes. And you might also be thinking that you need to buy a nice pair of shoes twice a year because the recommendation is to change out your shoes every 6 months or 500 miles. You might not be willing to drop $300 per year on shoes. The other alternative to get a little more life out of your shoes is to get orthotics. However, a custom pair of orthotics can run $400 or more, which is also very expensive and can take time to get done. A cheaper alternative is to go to a CVS that has one of the Dr. Scholl’s machines that measure your arches and suggest a type of orthotic to wear. The good news is you can do this fast and they tend to be fairly cheap about $20. Pro-tip: I have worked in physical therapy offices and according to Physical Therapists, there is almost no difference between the cheap orthotics and the expensive custom ones. Also, if the orthotics from CVS helped, you also now know what kind of foot issue you have when you run.
Simple Devices to Take Your Running to the Next Level
Technology has helped take fitness to the next level. What used to only be able to be tested in a lab setting can now be done mid workout. For running this would be heart rate and VO2max. Heart rate training can really help you gauge your intensity and zone of effort. If you are a long-distance runner, then VO2max can let you know how effective your training has been.
My personal device of choice is the Polar Heart Rate monitor. It can be a little cumbersome getting the heart rate strap on, but the watch, or strap with your phone, does everything for you. It can give you real time feedback on your training and automatically adjusts your heart rate zones based on your VO2max tests. This helps take a lot of the work out of progressing a running routine (for anything under a half marathon). I personally still use a cardio routine, but that is just to make it so the workouts are not monotonous.
Heart Rate Monitors vs Fitness Watches
Some of you may be wondering, “But what about my [enter fitness watch here]?” I have been testing out a fitness watch for a few years, but it is only good at trends. Think about it, with the HR monitor, you have a strap measuring the electrical beats of your heart. With a fitness watch, it is reading your pulse all the way down by your wrist. It is no wonder that the HR monitor is more accurate. But as I said earlier, I do my cardio with a planned out routine. If your cardio is walking or a light jog, then trends from a fitness watch are perfect. It is all about the benefit you are looking for in the technology you buy to help you exercise.
Conclusion
This might seem basic, but being properly prepared is the key to help you succeed. Proper foot attire can help reduce the chance for injury and make you comfortable while you run. It is also beneficial to have a plan or goal in place. If you are having trouble holding yourself accountable or coming up with a plan to reach your goal, it may be time to enlist the help of a Personal Trainer.