Running Shoes Part One: How to Become a Better Runner in 30 Days

#11 Running Shoes Part One

SNAPSHOT

FIVE essential questions and answers for solving, preparing, and utilizing shoes in your running training.

DIGGING DEEPER

Over the next couple of postings, I will dig into the real questions on shoes and running training.  This post we cover the essential questions.  Later, we will address topics like kid shoes, wet shoes, and fast shoes.

When should I buy new shoes or replace my current running shoes?

"I bought them only a few months ago, wait maybe that was last year. They don't look that bad. There are no holes in the soles."

Beginner Runner - Start with a new pair! Your gym shoes that you bought a year ago are not going to give you the support you need when running.  Save yourself the disappointment of injury and pain and go shopping now. Go to your local running store like The Lakes Running Company . They are knowledgable and super welcoming. The right pair of running shoes are a great investment. You can sure the new knowledge about your running gait and foot type in the future when you choose your next pair.

Intermediate Runner - Place a reminder on your calendar for the approximate date of 2 weeks before when your shoe mileage is going to reach 400 miles (max 500). Order your favorite pair and have them ready to use on a rotation basis for 2 weeks as you finish out the initial pair. 

Advanced Runner - Always have two pairs of training shoes and alternate between them when running twice a day or when in your base training phase. 

How do I select the best pair shoes for me?

"What brand do you wear?"

Don't select shoes based on brand, color, or your friend’s favorite shoe.  It is all about choosing a shoe that makes YOUR feet feel comfortable.

It is not the brand or the color that matter, it is the comfort that makes my feet sing!  Keep trying different shoes on until you find the pair you love.  After discovering your favorite running shoe, you can continue to get the same brand and model for years, as long as the models don’t make big changes.  

You may spend ten dollars more buying your shoes from a local running store but it is so worth properly fitted shoes. Included in the extra cost is the gained knowledge of your foot type and strike.  Most specialty running shoe stores include a satisfaction guarantee, an option to exchange the shoes if you take them on a run and they were not fitting as well as you hoped. Please note that your body size, landing strike, and terrain can impact the type of running shoe you need.

What size shoes should I buy?  

"Are black toenails normal for runners?"

Go a half size bigger than your normal shoe size.  When running your feet will expand with the extra blood flow and will need a bit more space.  Please be careful, if your shoes are too long they will get in your way and cause the foot to slip forward or tripping.

Save your toenails! There was a period when I was getting black toenails and then losing them completely.  Yes, the culprit was too small of shoes. Just another half size bigger gave me back my pretty toes.

If you are getting sores on the outsides of your pinky toes your shoes may be too narrow.  

How should I tie my shoes?

"Bunny through the hole or two bunny ears?" 

Just right!  Tie them just right!  Seriously, I have them looser when running slower speeds and tighter when running at race pace.

At times I have to use the lace lock method to keep my lower ankle/heel more stabilized.

I am not a big fan of tie-less shoe laces, they don't give me enough overall control as the tension changes throughout the run.  

It is all about comfort. If your feet are losing feeling or your shin muscles are aching then the shoes may be too tight. If your heel raises within the shoe after each step you should use the lace lock method.

What can I do with my worn out shoes?

“My pile of used running shoes.”

As runners, we always have extra shoes for garden and lawn work, but we don't need more than one or two old pairs.  One solution is to drop them off at your local running club's shoe drive or an organization that needs used shoes.

Remember once you have run 300-500 miles in the shoes or used them for over a 9-12 months, part ways or only use them when less support is needed.

SOLUTION

Happy Feet, Happy Running!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runners Need Sleep: How to Become a Better Runner in 30 Days

#10 Runners Need Sleep

SNAPSHOT

I need SLEEP. You NEED sleep. Runners need sleep.

DIGGING DEEPER

The more miles, the more sleep I need. The more intensity while covering the miles, the more I need sleep.

I sleep at minimum 8 hours a night, if not running. If regularly training at 30-40 miles a week, I require 9 hours. When I am running over 50 miles a week, 10 hours is a must.

At bedtime, my completely dark bedroom is 55-60 degrees, with a white noise machine drowning out any extra night time noises. I wear a heavy duty eye mask and use lots of pillows. An alarm is set on my phone about once a week, to reduce the risk of arriving late for a training run. My phone’s notifications are set on Do Not Disturb until 8 am. And my family knows to not wake me.

I am the odd one. I know. I learned young that the amount and quality of sleep I acquire is unusual.

In high school, I didn’t wake a minute too early. No time for beauty prepping, I was a natural girl with my attention focused on being a healthy, faster runner.

In college, I would close the textbooks in time for 8-9 hours of sleep.

While raising babies, I suffered. And suffered. Four times over. I rank sleepless nights up there with toilet training and parking lots as my top three reasons I am not doing that again.

Overtraining was not the reason for a deep slump in race performance in my 30’s, it was the late nights up trying to complete my long list of tasks before the next day piled on more. Who was I kidding, I couldn’t do everything and be there for everyone. My low hours of sleep resulted in under-recovery, setting me up for failure.

Unlike what seems to be the norm of 6 hours of sleep a night, I CAN NOT OPERATE on only 6 hours. I will be a mess. I get sick within 1 or 2 nights. I get angry and frustrated. It is not pretty.

Waking up before 6am is reserved for only absolutely necessary situations. I mean really necessary.

I once attempted to become a coffee drinker, it was to reduce my chocolate intake (I know, funny haha). I failed within a week. Turns out a cup of coffee in the early morning keeps my eyelids wide open at midnight.

So this full night of sleep thing is a must. NO chance to escape the wrath of less sleep. I HAVE TO SLEEP.

I used to hide my need for sleep, thinking that it made me look lazy. If I remarked about only getting 8 hours of sleep and not my last needed 9th hour, the princess and pea tale echoed through heads. Ashamed, I would worry that I was not strong enough to conquer tiredness. What kind of supermom, superwoman am I that I need so much more sleep than others?

Many lessons later and a book filled with research, I see I am not so odd. I am actually healthy because of my dedication to sleep. Why We Sleep by Matthew Walker, PhD, Director of UC Berkeley’s Center for Human Sleep Science, lays out the science behind sleep and the body. This is must read for everyone. I will say it again. Please read this book! In fact, it is so important to me that it is apart of my son’s biology curriculum. You spend a quarter to a third of your life sleeping, know why your body demands it.

Here are a few of my takeaways from this book. Please don’t stop learning about sleep after reading the following quotes and my list for you. The book explains the research so well and it can change your life and your running. Become an expert sleeper!

Quotes from Why We Sleep by Matthew Walker PhD:

“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.”

“Too little sleep swells concentration of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction.”

“Tragically, one person dies in a traffic accident every hour in the United States due to a fatigue-related error. It is disquieting to learn that vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined.”

“There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and DETRIMENTALLY impaired when we don’t get enough).”

From a study in Edina, Minnesota in which the school’s start time was changed to about one hour later in the morning, the high school students yielded a higher SAT score, “investing in delaying school start times-allowing students more sleep and better alignment with their unchangeable biological rhythms- returned a net SAT profit of 212 points.” Sleep equals better brain function and memory. Not just for teens but for ALL AGES.

“When your children finally reach their mid-twenties and your car insurance premium drops, you can thank sleep for the savings.”

My list for you:

• SAY NO to Caffeine. If you can’t, then realize you have an addiction to take care of.

• SERIOUSLY stop using your computer and phone after 7 pm. Change your routines in order to accomplish this.

• Wake up without an alarm clock, if you can’t do that on most mornings, you are NOT getting enough sleep.

• Stop using the MAKEUP SLEEP method. It doesn’t work. You can’t makeup sleep!

• Driving while not getting enough routine night sleep hours is VERY DANGEROUS.

• The first hour and last hour of your sleep are very important. Cutting one hour off is so much worse than you realize. Each hour of your sleep has a purpose. Your brain completes certain tasks each hour, each one vital.

• Californians in the Western Time Zone have it much easier when it comes to tempting TV shows (like football games) that are broadcasted earlier in their day versus the Easter Time Zone that requires you to stay up way past your bedtime in order to see the final play or scene.

• Let your children and teens sleep.

• Sleep is not just for the growing years, it is vital for your health also.

• Know the basics of sleep, NREM, REM, circadian rhythm, melatonin, sleep pressure (one of my new favorite terms to express my feeling of tiredness)

• If you take a sleep aid or melatonin to fall asleep, you need to read this book to understand the choice you are making.

• All these choices affect you as a runner and person. Choose to train as a well-rested runner.

• FYI - This book is available in audio format also!

  
  This list is long and can feel overwhelming, however, the first step in change is knowledge. Request the book from your local library or download an audio version (the author actually prefers for you to listen to it while falling asleep) and understand more about your brain and sleep.

Take one step at a time progressing towards being a healthy, knowledgeable sleeper. Prioritize sleep and turn in early (for you) tonight, it just might change your life tomorrow.

SOLUTION

If you think that you can sleep only 6 hours and that be enough, think again…..

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Additional Link to Teens and Sleep Article

Winter Running: How to Become a Better Running in 30 Days

#9 Winter Running

SNAPSHOT

Brrr….

DIGGING DEEPER

In joy for my New York friends (who just got buried in snow) and sorrow for my Minnesota friends (who only have ice), I have brought back from the archives my winter running video from December 2016 in Clifton Park, NY.

The first step to getting out and running in the northern states during the winter is wearing the right clothes and believing that you won’t freeze. Let this video be an encouragement.

SOLUTION

Enjoy the winter wonderland.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Running Gear: How to Become a Better Runner in 30 Days

#8 Running Gear

SNAPSHOT

My favorites!

DIGGING DEEPER

Running is a simple sport, move forward towards a destination. However, just the right running gear can make the experience just a bit more enjoyable. I gathered my favorites and gave you a video of the whys!

Shopping Links:

Urban Halo

Turtle Fur Neck Warmer

SPIbelt

Feeture Socks

Theraband

36 inch Basic Foam Roller

Rollga Roller

Calf/Foot Stretcher

My Favorite Books

ADK Sports Expo - Find new solutions!

Also covered but no links available: Running Jacket, Running Hat

SOLUTION

Run Happy!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Training Partners: How to Become a Better Runner in 30 Days

#7 Training Partners

SNAPSHOT

7 am at the front door

DIGGING DEEPER

A magnificent opportunity awaits to share, grow, and learn when running forward together, stride for stride. My training partners have altered my life with their sound advice, encouragement, and care.

Even though I moved to Minnesota, my training partners in New York still have a special place in my heart. Oh, how I yearn for a run together. My friend, Anne, and I have contemplated using the speaker on our phones in order to experience running together while in two different states. (If you have any solutions, please comment, need help!)

Anne looks way too good for how hard I am working! Hangover Half 2011

When embarking on your hour run together whether it is just the two of you or a crowd of 10, sharing the trail, view, memories, and friendships call you back day after day.

Training Partner Tips:

• Find training partners at group runs. Running shoe stores often host guided group runs. Your local gym may have a scheduled group runs. Use the Meet Up website to find a running group gathering near you. Specific race training groups help to not only gather runners but give them the training support needed. #freihoferstrainingchallenge

• Safety in numbers!

• 100% easier to start a run when someone else is starting their watch alongside you

• Make next morning plans before 10 pm, early bedtime runners may need all plans set up by 9 pm

• Be on time. Sometimes I am set on getting a certain number of miles done within my available time to run, so please make it a priority to show up ready to run at the planned start time. Otherwise, let your partner know so they can start the run and circle back around when you can arrive.

• Run in rain, snow, wind, and cold but cancel if it is greater than 80 degrees, icy, or lightning.

• Try really hard not to cancel your run together. You matter, your company on the run matters, unless you are sick or injured try hard to keep your plans.

Willow Street Athletic Club

• Different speed partners are GREAT. If one friend runs slower than your normal pace, plan those runs together on your recovery day. If another friend is slightly faster than you, plan a run with them when you can challenge yourself. A mix of abilities within your roster of training partners is so beneficial for all.

• Do workouts together. Whether you are the same pace or not, you can still start together and circle back to check on each other, offering encouragement. Together we get further!

• You need a long run, but your training partner wants less miles. Simple solution! You add on a few miles before or after the run, but still do the main portion together.

• Use the CONTROL-ALT-DELETE option if you are struggling when on a run with a training partner. I coined this term one day when running at a tempo pace with my friend, Mary. I just couldn’t get relaxed enough at our current pace, so I asked her for just a 10-second walk break. She very much obliged and that was all I needed in order to relax my muscles, catch my breath, and finish out the run strong.

• Bike alongside your training partner, if you are injured. You both enjoy the friendship, keeping up the routine of meeting.

• Walk alongside your injured training partner. Again your friendship is valuable. They need you and you can almost always add some extra steps to your day.

• Plan races together. Even if you each run your own race, driving to, meeting after, and driving home makes many memories and shares in the fun of accomplishments.

• Join a racing team. Winning Together!

• Keep the discussions far away from politics, FAR FAR AWAY!

SOLUTION

Text a friend and plan a run. They are waiting for the invitation!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.