Running shoes

For years I wanted to run, but every time I tried to start, the arches of my feet would hurt so much I couldn't make it more than a week.  I was usually good for the 1st or 2nd run of the week, but by the third it would feel like someone was sticking a knife into the arches of my feet and I would have to stop and take my shoes off to get the pain to go away.  (I actually had to get prescription orthotics to correct my problem.  But a properly fit pair of shoes will work for most people).  So obviously, I never did any running.  Luckily, in the last 14 months I've learned a few things about feet and buying running shoes.

There are basically three ways to buy running shoes.  The first method involves going to a sport store like Academy or Sports Authority and picking out the best looking pair of shoes.  You might also buy an expensive shoe thinking that expensive equals better (which is generally true, but it doesn't make it the right shoe for you.)

The second method is slightly more scientific.  You go to a sight like Zappos or Amazon and read user reviews.  You try to make your purchase based on the experience that others have had with certain shoes.

But truly, there is only one correct way to select shoes.  First, you have to know what type of arches you have.  You will either have flat, normal, or high arches.  A different type of shoe is made for each type of arch.  You will run more pain free and more injury free when you get your arch type paired up with the correct shoe type.  You will either need a cushioned or neutral shoe, a stability shoe, or a motion control shoe.  If you want to learn more about arch and shoe types, or to educate yourself and go it alone when buying your shoes, Runner's World has a some great articles and videos explaining arch types and shoe types.  Follow this link: Arch types and shoe types explained.

But there is a better way than trying to go at it alone.  We have two running shoe stores in the Clear Lake area that have trained and experienced runners employed who can help you find the best shoe for you.  The store that I use is On the Run.  Another that is in League City is Runner's Link.  I haven't bought anything from them, but I've been shopping in the store and met the owner.  Seemed like nice people and a well stocked store with all things running.

Here's what to expect if you go to a store like On the Run.  They will ask you some questions about how far, how often, and what type of surface you run on.  They will probably have you walk some for them so that they can see how your feet pronate.  They'll measure your feet (both since they are probably slightly different sizes).  They will probably do a "wet foot" test that will show them what type of arches you have. Then they will recommend several different pairs of shoes.  Try on each shoe and find one that feels comfortable.  They will allow you to take it out for a "test drive."  You can go outside and run around the parking lot in them to make sure it doesn't slip and that it feels as good when you are using it as when you wear it in the store.

Here's a few more reasons to use them instead of ordering online or going to a chain sports store.  The guys and girls that work at running stores are runners.  Most I have met are either on high school or college running teams, or were when they were younger.  You will see them running in the local 5k and 10k races with you (usually much further up in the pack than I am.)  They understand running shoes because they are runners.

Also, On the Run has a 30 day return policy.  Use the shoes for up to 30 days, and if they aren't working out for you, just bring them back in the original box with your receipt.  I bought a pair of shoes from them that they helped me pick out.  I used them for a little over 3 weeks, but the shoes were making my knees hurt.  So I took them back with some berry stains on them and with a little dog mess that I couldn't get out of the tread.  They took a look at them and took them back no questions asked!   Runner's Link told me that they have the same policy.

Another plus at On the Run is their punch card.  Buy 6 pairs and get the 7th free.   You might be able to save $10 on a pair of shoes online.  But the way I look at it, I'll pay a few extra dollars for the service, the return policy, and the punch card.

Expect to pay around a hundred dollars for a pair of shoes when you go.  The shoes should last you about 500-ish miles.  More for lighter runners, less for heavy runners.

Once you find a pair of shoes that work, you may just want to replace it with the same shoe.  Shoe companies update their shoe lineup with new models every year.  So be sure that if you are getting the new model, go try it out before you buy it.  I've seen on some forums that a shoemaker may make small changes in the new model that may make it unusable for people who have been running in the same shoes for years.

One final word of advice about your shoes.   I try to buy my new pair of shoes about 100 miles before I retire the one's I'm currently using.  This allows you to start wearing you new shoes one run each week.  The next month, use them two runs per week.  This will allow your feet and legs to slowly adjust to any differences in your new pair.  It's a lesson I learned the hard way.

Happy trails!!!

Safety tips for road running

On the road you will obviously find very different conditions than on the track.  You may have to contend with dogs, distracted drivers, teens out on a joy ride, weed wackers and leaf blowers, and all kinds of obstacles.  But, that's all part of the fun!  It's why I like to call runners and cyclist "road warriors."

Not much to etiquette here.  Wave at the occasional runner or cyclist.  And I'm always surprised at the number of motorcycle riders who wave.  I guess they feel a connection to us since we are both enjoying the outdoors like people in cars just can't.

Safety begins with picking your running surface.  Asphalt is better than concrete, flat better than slanted. If you have to run on a slanted surface like the side of the road, try to make part of the run with the slant to the other direction.  This way you will even out the effect of the slant on your ankles and knees.  Though it may seem counterintuitive I recommend running in the road as opposed to on a sidewalk.  Most sidewalks have too many cracks, tripping hazards, curbs to step on and off, and kid's bicycles to hurdle.  The road is actually safer and better for your legs in my opinion.  I only run on sidewalks if there is no shoulder on the road, and sometimes even if there is.  The sidewalks in my neighborhood are so bad in some areas that I'll just take my chances with the cars.  So here are a few safety tips for running on the road.

1.  Always, always, always run facing traffic.  You want to see what is coming at you so that you have a chance to avoid any danger coming your way.  Have in your head an idea of where you are going to bail to if you see danger coming.  

2.  Never, never, never wear headphones.  You need to be able to hear the sounds of the road.  They will help you avoid danger.  It's okay to wear headphones on a closed course and surrounded by other runners, otherwise known as a race.  "But I can't run without music," you say?  Hey, I'm just telling you how to run safe, it's up to you choose what to do.

3.  Dress like a clown, run like you're invisible.  Wear bright clothing.  Fluorescent yellow, orange and green shirts are easiest for drivers to see.  But even with these clothes on, you will still be invisible to some drivers.  The problem is that they are looking for others cars, not for pedestrians.  So even if you come up to a car on a crossroad at a stop sign and the driver seems to make eye contact with you, assume that he hasn't seen you.  It may just appear that you made eye contact.  Often, the driver has looked right through you and is only watching the traffic.  It is best to stop and wave the car on, or run around behind the car.

4.  Only cross the road at stop signs and stop lights.  Also, cross at crosswalks whenever possible.  

5.  Never assume you have the right of way over a car.  My rule of thumb is the heavier of 2 objects always has the right of way.  150 pound me never has the right of way over 2000 pounds of Detroit steel.

6.  Carry ID every time you run.  "Road ID" is a fantastic product that you can get for about $20.  You get a ankle or wrist bracelet that has phone numbers and medical info on it.  A Road ID speaks for you when you can't speak for yourself.  www.roadid.com

7.  Run with a partner when you can.  If you run alone, always let someone know where you are going.  Mandy knows my 4 mile, 5 mile, and 11 mile, and 13 mile routes.  I either tell her which one I am running, or write it on the white board on the refrigerator.  If I'm going to use a new route, I map it out on www.mapmyrun.com and leave it up on the computer.

8.  Be predictable.   Don't weave in and out of parked cars or make sudden moves into the road.

It may seem that road running is just too dangerous.  You can minimize the risk involved by remaining aware as you run.  I'm willing to take the risks involved, circles on the track or hours on the treadmill get boring after a while.  I've spent up to 2 1/2 hours on a treadmill at times, and it's not something I ever look forward to doing.  The same amount of time on the road seems to go by so much faster.


Be alert, be visible, be predictable.  Be a road warrior!

Etiquette for running on a track

If you have decided to incorporate walking/running into your exercise plans, good for you!  I'm going to give you some rules and tips to help you do this without getting killed on the road by cars, or killed on the track by angry runners.  This won't be a "how to run."  Instead, it will be "how to run safely and be friendly."

Your local high school track is a great place to start running.  On your track you won't have to worry about cars.  If you have a problem, you will never be too far from where you started.  Bathrooms are usually close by, which you will find useful when you experience your first "code brown" as I like to call them.  The surface is easier on the knees than the road because it is forgiving.  It is flat, so you won't have to climb hills or worry about running on a slant to the left or right.  It is easy measure how far you go, because all high school tracks are the same size.  One lap is 400 meters which is pretty darn close to 1/4 mile.  So 4 laps will make a mile.

The down side is that they can get crowded on certain days.  Also, you may not be able to run on it while the soccer team, football team, or track team is practicing, depending on the attitude of the coaches.  You almost definitely will not be allowed to run on it during school hours.  And always turning to the left can hurt some peoples' knees.

If you are going to be spending some days at the track, there are a few rules you need to follow to play nice with others.

1.   The lanes are numbered from the inside lap of the track to the outside.  These lanes are like the lanes on a highway.  The left lanes are for faster runners, the outside lanes are for walkers.  In a perfect world, each lane out from the inner lane you would find a slower pace of runner/walker.  This is not because the faster people are more important and deserve the better lanes.  It is a safety issue.  If a you as a runner decide to slow down, you should be able to safely move to the lane to your right before doing so.  If you slow down in your lane, another runner close behind you may run into you.  And if you move to the left lane, there will be faster runners than you coming.  If people follow this rule, you will know that the lane to your right is a slower pace, so you should be able to safely move to that lane.

2.  You should usually run counterclockwise.

3.  If you are with a group who is walking, for the love of God please don't walk 4 abreast and block the entire track.  Try to take up just 1 or 2 lanes and leave the rest of the lanes for others to use.

4.  It's best not to wear headphones.  If you chose to listen to music, wear just one earbud so that you can hear other runners approaching.

5.  If a faster runner is approaching from the rear, he may say "track" or "left" or "on your left."  This is his signal that he wants to pass.  Move over one lane to your right and allow him by.

6.  Do your stretching on the infield.

7.  Take your kids, but don't allow them to run around the track unsupervised.  If they get knocked down by an unaware runner, the track surface will scrape them up.

8.  If you are the only runner on the track, disregard all the rules and do what you want!

Feel free to use common sense when applying these rules.  Obviously if there are 3 or 4 people on the track, and you want to run the straight aways and walk the turns, you won't need to switch lanes, since everyone should have their own lane.  Some of these rules will only apply when the track gets crowded.

We have several running clubs in our area that use local tracks for group training.  You can google your local clubs to find when they meet.  Running with them will be a great way to learn track workouts, and a fun place to meet new friends.

Running clubs more often use tracks for "speed workouts" rather than "distance workouts."  So when you are trolling their website and forums you might look for keywords such as speed work or interval training.  Don't be embarrassed about running with them, they will have all skill level and abilities in attendance.

In the next day or two I'll be putting up some safety info for running on the road.  Until then, why not take advantage of the weekend to go spend 30 minutes at your local track walking/running?