Running for Beginners: The Easiest Way to Start Running (3 page)

Once you know your pronation type you can choose the correct running shoe. The wet footprint method of determining your pronation has become so popular that if you are buying your trainers on the internet then many websites will have a small footprint icon which relates to your footprint type.

If you have a neutral pronation you will be able to run in a wide variety of running shoes from cushioned to moderate stability shoes. You could also use what some manufacturers refer to as high arch shoes.

If you are an under pronator then you will require a shoe with lots of cushioning. Under pronation means that a lot of the shock is transferred to the body making shock related injuries much more likely to occur and therefore you need a shoe to give you all the cushioning that it can. Avoid at all costs shoes with stability features because you need to encourage your foot to roll more not restrict it.

If you are an over pronator will need support shoes that have stability features to try and prevent your foot from rolling in too much. You should run in what some running shoe manufacturers call low arch shoes, because you have a low arch.

If you don’t have a local shop to call in to and you want to buy your shoes online then the best advice that I can give you is to visit the manufacturer’s websites where you can usually select their shoes by the type of pronation you have.  Once you know what model you are looking for you can shop around for the best prices. Don’t feel as though you have to buy the latest models because you can get some real bargains by buying last year’s version. In reality the changes between the year on year models are very slight.

Unfortunately your trainers will not last forever and even if the grip on the bottom of them looks unworn the elastomers in the soles and support features will have become fatigued. It is very important to not run in trainers that are worn because they will offer you no protection or support. It is recommended that you replace your trainers every 500 miles or roughly every 80 hours of averaged paced running.

You might be surprised to see a whole sub-heading for socks, the reason for this is because they are important. I didn’t realise this until I’d been running for six months. Socks designed specifically for running will keep your feet cool or warm depending on the type and socks are made from technical fabrics that quickly wick sweat away from the feet which can cause blisters. Wicking away the sweat is important to help prevent getting blisters.

Running socks are relatively inexpensive and in many cases the sports shop where you buy your trainers from will throw you in a pair for free, if not it is well worth buying a pair.

Almost as important as choosing the right pair of running shoes is choosing the right running bra. The unfortunate facts are that the only things that hold your breasts in place are skin and Cooper’s ligaments and if these ligaments become damaged they will not repair themselves. It is therefore very important to get a correctly fitting sports bra.

Although there are many manufacturers on the market there is not too much to choose between them, consequently choosing the correct running bra is not as difficult as choosing the correct running shoes you just need to find one that fits correctly.

In essence there are two main types of running bra – compression and encapsulated. Running is classified as a high impact sport and it is almost unanimously agreed that an encapsulated bra is the best solution for runners. The encapsulated running bra individually encapsulates each breast so that its movement is restricted as much as possible in all directions. The compression bra merely compresses both of the breasts to try to restrict movement, the reality is that side to side movement is not restricted as well as it could be with this type of bra. Figure 5 shows the difference between and encapsulated running bra –labelled ‘E’ and a compression bra labelled ‘C’.

Like all technical clothing items, running bras come with a number of features. When you are shopping for a new running bra you should check that it has the following features:

- Constructed with synthetic materials which wick moisture away from the skin and therefore reduce the chances of chaffing.

- Have adequate space under the armpit to prevent chaffing whilst running.

- Have wide straps so that they do not dig in whilst you are running.

- Have flat seems or better still no seams at all, again to reduce chaffing.

Unless you are buying a replacement bra and you know that it fits, I would recommend that you get professionally measured and then try on a few different bras made by different brands. Like normal bras, each manufacturer will have its own style and fit and you need to find the one that is perfect for you.

If you don’t have any sports shops nearby then you can always take a look at online sports shops. Most online stores have very good return policies which will allow you to buy items and return them if they are not correct, of course, please check this before you order ten bras to try on!

Sports bras do fit much more tightly than regular bras but you shouldn’t feel as though it is an effort to breathe. A good rule of thumb is that you can get no more than one finger underneath the chest band and one finger inside the cups. It almost goes without saying, test the bra out – jump around a bit, jog on the spot – does the bra feel supportive?

Like running trainers, sports bras have a finite lifetime and manufacturers recommend that due to the high-tech fabrics that they are replaced every 40 washes. Some sources state that you should have three sports bras for every pair of running trainers. All of this seem like overzealous marketing campaigns to me so I would recommend that if the bra doesn’t feel as though it is supporting you as well as it did, it’s time to replace it. To prolong the life of your bra follow the manufactures washing instructions – they will usually recommend a 30
^o
C wash using non-biological detergent.

It is also worth remembering that when you are buying a replacement running bra, it is advisable to be re-measured to account for any weight loss or other changes in your body shape.

Whether you are male or female, younger or older you should always tell somebody where you are going out on your run or at the very least let someone know roughly what time you expect to be back. I would also advise you to take a phone and some form of ID out running – on that ID you should have as a minimum a contact number of a friend of family member.

Many people enjoy listening to music when they go out running, I personally prefer to run without music as I like to take in what is going on around me. If you do choose to run with music make sure that it is at a sensible volume so that you can hear cars and bicycle bells. Better still, it would be more advisable to wear just one earphone so that you can hear what is going on around you. Pay particular attention when crossing roads.

You don’t have to go overboard with the day-glow clothing but even if you only run on footpaths you should think about wearing some form of high visibility clothing because you are going to need to cross a road at some point. If you don’t have any footpaths to run on and you have to run in the road, then make sure that you are running into the direction of the oncoming traffic. Although this may seem illogical it allows you to see if a driver has seen you or not and then get out of the way if necessary!
There are many running jackets on the market that have subtle high visibility accents to them, so if you’re style conscious you should still be able to find something to wear that allows you to be seen. If you are shopping on a budget then high visibility waist coats are cheap to buy and are ideal as you won’t get too hot in them.

If you go running on your own when it is getting dark, then stick to well lit paths and more populated areas. Although you may be confident in your self-defence ability – if you should stumble and injure yourself then you could be in for a long wait before somebody finds you.

Don’t let any of these points put you off becoming a runner as hundreds of thousands of runners run every day without incident. If you are aware of them and cater for them, then they are far less likely to happen to you.

Consistency is the key to becoming a successful runner, the more you run it the better you become and the easier running becomes. You will also find that as you get in to a pattern it becomes more difficult for you to skip a session. To become a consistent runner you need to remove as many obstacles as you can before you set out and this chapter sets out how to become a consistent runner and to stick to the Running4B program as much as possible.

Try to go out running in the morning - by getting up and going straight out of the door, there is far less time for you to talk yourself out of it. There are also fewer things likely to happen that will prevent you from getting out. Set your alarm and don’t hit the snooze button. As soon as you hear that alarm jump out of bed, getting your running gear on and get out of the house! Running at the beginning of the day also means that you will be moving around for the rest of the day which will help to alleviate stiffness. If you run in the evening and then spend the next four hours sat in sofa and another eight hours in bed you will end up aching and stiff in the morning.

Whether you run in the morning or the evening prepare your running clothes and the days running program (this will make sense once you have read the whole book) the evening before so that they are all in one place. Fumbling around on a dark winters morning is sometimes enough to put off even the most seasoned runner.

Don’t look outside before your leave – if it’s raining, put on a waterproof jacket - you’ll get wet and when you get in you’ll dry out. If it’s windy you’ll have to work harder but you’ll feel even better when you get in!

Going out running on a full belly is not a good idea, it will make you feel very ill, get stitch and you won’t enjoy the run at all. This is another good reason to go out running in the morning. However, it’s not always possible or practical for people to go out running at this time, if you are one of those people, then plan a time to go out running and do not eat one to two hours before you go out.

If you step outside and find that it’s icy don’t risk running on the footpath, instead go ‘off-road’.  The uneven surfaces of fields and trails are not as slippery as concrete and tarmac footpaths.