Imelda Marcos, who?

If you cannot tell by my uber-clever post title, this one's about shoes.

How important are running shoes?

Very.

Think of your car. You wouldn't get very far without tires, right? Your running shoes are tires for your feet.

Like tires, there are expensive shoes, and inexpensive shoes. Does it matter?

Yes and no.

Cost does not always equate to quality, so take that thought and forget it. Brand name also does not always equate to quality, so add that misconception to the trash pile as well.

What you want on your feet is quality. Much in the same way you would want on your car's wheels. Quality tires protect all kinds of important things that make your car go. Crappy or worn out tires are so bad, the police will ticket you for having poor equipment. Unfortunately there is no running police to stop you from running in crappy worn out shoes. Instead, you pay for it but experiencing knee, hip, and ankle pain. Sometimes the cost is injury. Sometimes the cost is surgery.

So, back to the topic at hand... If cost and brand name cannot be used to measure quality for running shoes, how will you know which to get?

Running is not a science. It's an art. The shoe that may work for you may not work for me. There are a lot of factors that must be taken into account.

How fast do you run?
How many miles a week do you run?
How much do you weigh?
How do you distribute the weight as you run?
Do you over or under pronate?
Do you land on your heel, mid foot or forefoot?
Do you suffer from knee pain and/injuries?

There are more questions and unfortunately your answers are the key to discovering the right shoe for you.

The good news is, you don't need to have the answers. What you do need to do is go to a good running shoe store. Payless won't cut it. Neither will the Nike store, or any Brand affiliated shop.

A good running shoe store will normally provide a free gait analysis, as well as provide a full fitting. (Properly fitted shoes is akin to having your tires at the right pressure. Bad pressure on tires equals bad gas mileage. Bad fitting shoes equals pain, blisters and slower running due to the ouch factor.)

At the running shoe store you will learn the type of shoe that is best for you and your stride. Be it a guidance shoe, a stability shoe, or a neutral shoe, once you have that knowledge you can move onto brand name choices within your criteria. And then try them on and do a test run at the store to make sure. Heck, most good stores have a 10 day return, so you can run in them for 10 days before you decide.


You might find that those $150 shoes you thought you needed are bad for you, but those $80 shoes are perfect.


  I've run in Saucony, Mizuno, Asics, and Newtons.

Prices range between $50 to $175.

I've had good and bad experiences with each. I currently run in Newton Isaacs and am currently switching to   Terra Momentum.


I like them. They feel good to me. At the end, that's all that matters.

Water, water, everywhere...

Enough cannot be said about hydration.

If you run, you need to drink water. Plain and simple. Good rule of thumb... If you're thirsty, you're already dehydrated.

So how do you prevent this?

Carry water on your run. Some will need to drink constantly, depending on effort and heat. I meter my water out so I drink approximately 2 ounces of water every mile I run. I start at the 2 mile mark and drink about 4 ounces in one go. That's usually where* the water station is located in a typical 5K run. I then continue with 2 ounce sips every mile marker.

Is that enough water? Probably not, but it's enough to keep me going till I make it to the finish.

I know on certain days, when the humidity is up at 100% (welcome to running in Florida) my body requires a whole hell of a lot more water. Other days, not do much. It's not a science. It's an art to find the proper balance that works for you.

But whatever you do, don't head out the door without some form of liquid refreshment. You're welcome.

*Some 5K runs place the water station at the halfway mark, but most tend to push it closer to the 2 mile marker in my experience... which is admittedly limited.

Mind your manners.

Running in general, has no official rules*.

There's no "designated hitter" rule, no penalty for "traveling" or "high-sticking", nor is there a line ref. The sport is as simple as "lace up and run."

There is though, a certain etiquette that veteran runners adhere by, which can be difficult for the newbie to latch onto. Some things are very common sense-ish, others require explanation to make sense for someone just dipping their toe into the running culture.

Here's a simple short list of usually observed "rules" at an official run.

1. Line up according to your pace not time of arrival.
Fast runners should be at the front. Slow folks should line up at the end of the pack. The "why" is simple traffic management. Plus if you're slow, it doesn't feel that good to have 50 people pass you.

2. If you're slow, stay to the right.
Much like on the highway, keeping to right when going slow prevents a bottleneck on the track or trail. Faster runners will pass on the left. Trust this as a constant.

3. If you need to stop for any reason, slow down, go towards the right and get off the course.
If you wouldn't stop your car in the middle of the highway, you shouldn't stop in the middle of the run. It's dangerous to you and others.

4. If running in a group, run no more than 2 abreast.
It wouldn't be a bad idea to stick to the back of the pack either, if you're running in a large group. No reason to be a road/trail hog.

5. Don't swerve.
You end up blocking runners behind you. It's not cool.

6. Move to the side if someone wants to pass.
If you hear someone say, "excuse me" or "on your left/right", they are being courteous in letting you know they are about to pass you. Don't block their effort. It's rude.

7. Yield the course to wheelchair athletes.
You can change direction faster than they can, especially on a hill.

8. Don't block the table at the water station.
If you need to stop at the station, get off the course. Otherwise, make eye contact with the volunteer, point at the cup in their hand, and they will gladly bring it towards you as you keep moving, albeit slower. Don't forget to thank them. They are not getting paid, and they are taking care of you.

9. Don't stop at the finish line.
There is usually a chute you run through. Keep going, slowing your pace until you are walking. This prevents a bottleneck.

10. Congratulate EVERYONE.
Some people are faster than others, but everyone woke up early that morning, put their shoes on, and ran with you. Everyone did their best. Everyone finished with their heads held high, from the first finisher to the last. And everyone loves a "Good Job!" and a high five.

Running an official event should be fun.

These simple "rules of engagement" keeps it fun for everyone.


*Official events may have actual rules but generally speaking, nothing is set in stone.

Your argument is invalid.

Some mornings I don't feel like going out for a run.

I work 3rd shift, and I've found that running early in the morning, while I'm still hyper is best. However, after a trying or stressful night, I find my gumption lacking. All I want to do is sit on the couch, unwind with mindless TV for 30 minutes and then go to sleep. Lacing up my shoes, preparing my gear, syncing my iPod, and going out for an hour or two when my body is just crying out for rest can be hard.

Times like this I remember Oscar Pistorius.

This man has no legs.*

This man qualified for the 2012 Olympics.

ANY excuse I can come up with for not pounding the pavement is invalid.

The End.





*"No legs" is poetic license. He does have legs. He is, though, a double below the knee amputee... who still beat out a ton of full legged athletes for a spot on his country's Olympic team. 

Eat the banana.

When I first started this endeavor, I realized I had a lot to learn. I wasn't naive enough to believe that running would be as simple as lacing up some bargain bin kicks and heading out the door. If it was that simple there would not be a need for coaches, and the like, right?

So I did what every armchair athlete would: I went to google and discovered this whole underground running culture. Well, it was underground to me at least...

Turns out "a lot to learn" was the understatement of a lifetime.

I had to learn about proper shoes for different running surfaces, I had to learn if I over or under pronated, I had to learn about pacing, distances, nutrition, hydration, race etiquette and countless other things. It was all very scientific; measurable, reproducible and dry.

I started to feel a little overwhelmed so I decided to take a different route. Once I got a small amount of knowledge I started to speak to actual runners. I'm talking about runners who've run official races and such. Their advice was the polar opposite. It was very common sense stuff and the advice differed from person to person. From brand of shoe, to type of race day gear, to diet.

I discovered that I just had to try a bit of everything to see what worked for me. It was the shotgun approach, but it worked and still works. I keep adapting as I continue my journey to improve. I try a new type of shoe, like it better and stick with it until its time for a replacement. Then I try something else. If it works better good, if not I go back to my old brand. Same goes for gear, food, apps, etc.

Now that I've got over a year of running and fumbling under my belt I find new runners asking me for advice as they start their own journey. What I usually tell them is the one constant piece of advice I received from every source, and the one that has proven itself to be true time and time again:

Eat the banana.

When you're done with your run, eat a banana.

When you hit the snack table at the finish of a race, choose and eat the banana.

I can provide you with the scientific reasons why you'll need the potassium, but all you really need to know is that it's a low calorie, filling snack that will give you quick energy and help your legs not hurt the next day.

So ya, just eat the banana.