During my last giveaway several people asked me running related questions. Since I've not done a running post in a while, I decided to answer all the running-related questions as part of a running shoe review.
Erin from Designer Me asked: What are the top three running gear items that I need to get into a running frame of mind?
here) and running shoes purchased at a specialty running shop (personally I'm a fan of Fleet Feet).
The Garmin literally changed my running life: suddenly I could track exactly how far I went on each run, monitor my pace and heart rate during the run, and then upload all that data into my computer to view my progress. I don't know how I lived without my Garmin!
The running shoes don't have to be purchased at the specialty store (although doing so does support the store so it'll be there the next time you need shoes!), but I definitely recommend going in for a fitting. At my local store, they videotape you running on a treadmill and then analyze your gait. They measure your feet, both sitting and standing to determine if your arch collapses at all. And then they recommend shoes based on your individual needs. Not everyone should wear the same running shoe and sometimes a person's running shoe needs can change over time! I started off in a neutral shoe, ended up in a cushioned shoe when I started having some foot pain, and then following a nasty bout of plantar fastisis went into a motion control shoe. You should never have to break in running shoes and most specialty stores will take returns, even if the shoe has been worn, so if something doesn't feel right when you get it home, take it back!
My current running shoe purchase is the Asics Gel Foundation 9. I've been running in a pair of old Nike Air Zoom Vomeros with the inserts removed and replaced with Green Superfeet for an embarrassingly long time. My motto with running shoes is typically if it's not broke, don't fix it so I ignored all advice that I should replace shoes after 500 or so miles.
In my defense, Superfeet are designed to last for a year and I wasn't terribly past that length of time.
Then I started getting blisters and I knew it was time to get some new shoes.
shoe review a few times a year and the Asics Gel Foundation 9 got some great feedback: For a shoe that does such a great job correcting overpronation, the Foundation is decidedly unmotioncontrol- like. Its interior is lined with plenty of soft materials that, when combined with the sole's balanced profile and flexible forefoot, results in a smooth, steady ride, free of the stiffness that plagues many motioncontrol shoes. Except for noting the shoe's heavy heel, testers had nothing but positive things to say. Recommended for large runners or heavy overpronators who need superior support.
Now, I'm not a runner that overpronates (which in layman's terms means landing with your foot rolling inwards towards the arch), but I do have arches that collapse slightly every time I take a step. That means that I need tons of arch support (for anyone who is familiar with Green Superfeet, you know that it's basically the equivalent of having custom orthotics made for your shoes...out of concrete.)
The problem with Green Superfeet is that when you go a day or two without running, your feet have to readjust to them for the first few miles. Typically that's not an issue when I'm running 20-30 miles a week, but since cutting back to 15 miles a week, I'm really not interested in spending 75% of my runs getting accustomed to my shoes! (This should answer Maggie from The Fashion Maverick's question.)
My plan was to buy the Asic Gel Foundation 9 from Running Warehouse (my favorite online shoe retailer) and try them on my treadmill. If I hated them, I'd go to Fleet Feet and get reevaluated, but I had a feeling that the Gel Foundations would work just fine for me...and I was right.
This shoe is heavy; like really heavy. If I were buying this shoe a year ago, I'd probably return it because I felt a bit like I was running with weights on my shoes. However, since I'm under doctor's orders to slow down, these actually worked perfectly for me! There's a fair amount of arch support in this shoe, but it also managed to be cushioned at the same time.
At first I was worried about my poor arches stretching too much, but once I got into my running groove, I could feel the arch support keeping my foot snugly in place. I always order two sizes up in a running shoe (because my foot tends to expand as I step down), but most experts recommend sizing up at least 1 size anyway. One thing that always worried me about this shoe initially was the heel which is really snug. When I first lace the shoe up, it feels very constricted, but once I got moving all was forgotten.
This shoe will definitely get me through the winter months without issue. Next year, when hopefully I'm authorized to get back to my normal training routine, I'll consider heading back to Fleet Feet for an evaluation, but in the meantime, I'm very happy with these shoes.
Now onto everyone else's questions:
Newlyweds on a Budget asked: How do you motivate yourself to run when you just don't feel like it?
I have a few strategies. One is to convince myself to go out for just two miles (one mile away from the house and one mile home). Typically once I'm in my workout clothes and outside, I end up going farther than that.
I'm also not above bribes: if I do this run, I get to buy x.
But sometimes I'm just not feeling a run and if that's the case, I don't do it. I run because I enjoy it and I never want to resent it because that's when I'll stop. A few years ago, we went on vacation to Maine. I got up four mornings that week at 6am and ran between 4-9 miles (23 miles total). Then I got home and was so mad that I really didn't get a "vacation" since I got up so early all those mornings (and consequently had to go to bed early the night before). I promised myself that I'd never force myself to run on a vacation again. If I wanted to do it, great, but if I didn't, I'd just get back in the saddle when I got home. You aren't going to lose any fitness if you take one, or even two, weeks off and I've found that sometimes a little bit of time away from running rejuvenates me and makes me remember how much I enjoy running in the first place!
Peggy from She Hath Done What She Could asked: I would love any tips you can give to a beginning runner. I have tried it so many times and just don't like it - maybe I'm doing something wrong??
Haven from Hogwash, Poppycock and Other Preposterousness asked a similar question: How do you keep from getting bored on a run?
And KatKoot asked a related question too: How does someone work up from walking to running?
My biggest tip would probably be to slow down! It's so tempting to get outside and run at a break neck pace until you want to die, but that's not doing yourself any favors! Even if it feels like you are positively crawling, you've got to build up your endurance and heart strength and you do that when you are exercising aerobically, not an-aerobically (greater than 75% of max heart rate). The longer and slower you run, the faster you'll ultimately become.
When I first started running, I'd run 3 miles in about 30 minutes and then wonder why I never got any faster. Then I started training with my mom, who was about 1-1:30 minutes slower than me. All of a sudden, my 5Ks got faster because I was training slower and strengthening my heart! Of course, you should occasionally work in some speed work to get your body accustomed to traveling at a quicker pace, but for beginners, you should just focus on the endurance factor.
I do a lot of my best thinking while running: I can't tell you how many legal arguments have occurred to me while I'm out in the middle of nowhere, five miles from my house! I take my iPhone with me to run (for safety reasons), but then I will usually put on my music. I'll listen to the first song or two and then my mind just takes off, thinking about everything and anything. By the end of the run, I have no idea what songs I just listened to and, half the time, no idea what I spent all that time thinking about, but I always feel refreshed!
Treadmills are a whole different ballgame. I hate them for anything other than speed work. I do own one and use it in the winter. To get through those runs, I'll turn on loud music, put on the television, make Husband sit next to me and chat. In NYC, the gym I went to faced the treadmills towards the street so you could people-watch which is fun (especially in NY!) I've heard of people training for marathons on treadmills and just the thought of that makes me want to die!
Jen from The Life Accounts asked: What type of fitness are you doing now that you're not doing so much intense running? Have you found any new fun fitness ideas?
Does Rock Band drumming count? Seriously, click here to watch RT on a science show from the early 1980s. In just 30 seconds of drumming, he gets his heart rate up way higher than where mine is five miles into a run!
Sadly, I've not done anything to replace running. I've slowed down and cut back, but that's about it. One of my favorite things about running is the sense of accomplishment that I get when I'm finished and I just don't get that feeling from any other types of exercise that I've tried.
I'm open to suggestions though!
Maggie G. asked: What is your favorite line of running/workout apparel? I'm intrigued b/c I just started running regularly in the spring and this winter is going to be my first winter trying to run.
For winter apparel, I couldn't live without my CW-X tights (reviewed here). They are pricey, but totally worth it. I also love L.L. Bean fleece vests (reviewed here). I prefer to be a bit cold at the start of a run so unless it's absolutely positively freezing, I'll wear one of those vests over a long sleeved wicking top and a wicking tank. Headbands and gloves are also a must: my hands tend to get really cold and take the longest to warm up. I'd rather wear the headband/gloves and have to take them off then to not have them at all. My running top collection is a bit of a hodgepodge: I typically buy off season at Marshall's or Dick's Sporting Goods so I've got lots of different brands/styles.
For indoor/summer running, I can't live without my running skirt from RunningSkirts.com. There are lots of other companies making running skirts now, but Cindy/Christy are my favorite. The skirts are comfortable, don't ride up, and look adorable! They have great tanks too, but they're a bit on the pricey side.
Finally, spiffy from Where the Lights Are Bright asked: I know you've run a half marathon, any desire to run a full?
Sure, I have aspirations of running a full marathon, but I'm also aware of my own weaknesses and limitations. I've decided that if I ever do run a marathon, I'd want to finish in under 5 hours (which I know sounds crazy slow, but remember this is 26.2 miles, people!) Right now, a more realistic goal for me is to break 2:30 in a half marathon (which is about 11 minute miles) and then from there, I can decide about whether to push myself to keep going. It's definitely in the back of my mind (as it is for most runners, I'm sure), but it's not in the foreseeable future.
spiffy on the other hand is a total rock star and is running in the ING NYC Marathon today! Go spiffy!
So that wraps up all the running questions from my latest giveaway. I'll be back to answer the rest of the questions at some point (I'm trying to work them into daily posts to avoid having a big long post like this one, but I might just give up and forget that idea!)