4 Tips For A Good Run

Let’s face it; some runs are better than others. Often, the key to a good run is a good attitude and the right equipment. The good attitude is up to you. One way to ensure you have a good mental running attitude is to relax. Remember why you are running and focus on enjoying the experience. Every run doesn’t need to have a purpose.

To make the most of it, here are a few tips to help you make sure you’re ready for your run:

1. Weather Conditions

Is it sunny out? Wear sunscreen. Sunglasses and/or a sun visor are helpful too. If it’s cold out, make sure you have a hat and gloves. A jacket and tights aren’t always necessary. However, if you get chilled easily, consider taking along a light jacket.

Is it raining? Consider bringing a pair of dry socks. Wet socks can cause blisters. If you need to stop and change your socks, a dry pair in your pocket is nice.

2. Personal Comfort

Running socks. (Photo credit: Wikipedia)

Sweat dripping into your eyes is distracting, painful, and easily prevented. Wear a hat with an absorbent rim; they make baseball hats and visors for runners with an absorbent band. Sunglasses that slide down your nose are uncomfortable too. A hat can keep the sun out of your eyes.

Find socks that don’t cause blisters. Every runner has their favorite brand or material. Thin wool running socks are great for wicking away moisture.

3. Gear and Gadgets

Many people enjoy running to music. If you carry an MP3 player make sure it is charged and positioned comfortably on your body. If you run with a water bottle make sure it suits your running style. Hand held bottles can get sweaty and your hand can cramp. Waist holders can restrict your digestion and breathing.

4. Safety

Make sure someone knows where you’re going and how long you’ll be gone. Additionally, make sure you have emergency contact information with you. A Road ID or other identification works well. If you’re running in the dark or at dawn or dusk, make sure you have reflective clothing on and are running in a low traffic area.

If you’re running on trails or by yourself consider taking a small pepper spray or mace with you. You never know when you’ll need it.

When you return from each run, jot the information down in your running journal. Track mileage and pace as well as any issues you had with gear or fitness. Tracking this information can help you continue to have successful runs.

Choosing the Right Running Shoes

The right shoes can make the difference between running joy and running pain. Your feet bear the brunt of the impact when you run. The right shoes help ensure your foot hits or strikes the ground in the most optimal way. If your foot rolls to the inside or outside then you may feel stress in your shins, ankles, knees, hips and even your back and neck. Keep an eye out for these issues to make sure you choose the right shoes for your feet and gait.

(Photo credit: Wikipedia)

Are You Over Or Underpronating?

When you run, there are three things that commonly happen when your foot hits the ground. It may hit directly on track. It may roll to the outside, also called overpronating. Or it may roll to the inside, also called underpronating.

It’s important to know how your foot strikes the ground when you run. This information will help you choose the right shoes. There are a few ways you can tell.

1. Look at the bottom of your running shoes. Where are your running shoes most worn? Are they thinning on the outside or inside of the shoe? If so, then your foot may be rolling in that direction when you run.

2. Take the wet foot test. Wet your bare foot and stand on a piece of paper. Look at the shape of your foot. Flat feet tend to overpronate. High arches tend to underpronate.

3. Get a gait analysis. Many specialty running shoe stores offer what’s called a gait analysis or a running analysis. They videotape your feet as you run on a treadmill for a minute or two. They then look at your foot strike and running motion and can make instant recommendations about the best shoes for your mechanics. This is often the best way to find the right shoe right away and may eliminate the trial and error shoe buying process, which can get expensive.

Three Types of Shoes
There are essentially three different types of running shoes (we’re not talking about minimalist or barefoot shoes in this article - we'll cover those in a future post). They include:

* Cushioning
* Stability
* Motion Control

Generally, certain foot types and foot striking motions will fall into a specific shoe type. Let’s start with Motion Control

Motion Control shoes are rigid and prevent a person’s foot from rolling around. These shoes are generally recommended for people with low arches, flat feet, or overpronation.

A pair of ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

Stability shoes have some motion control elements and some cushioning elements. They’re generally lighter shoes and are designed to support a person’s existing running motion without altering it. They’re generally recommended for people with normal arches and an even foot strike.

Cushioning shoes as you might suspect offer an abundance of cushioning. They’re recommended for people with high arches in their feet. If you have a high arch then you’re likely running a bit on the outside of your foot. This impact can cause problems up your leg. The extra cushioning in this type of shoe can reduce or eliminate those problems.

Finding the right shoes makes a big difference in your running success. They can help you run further and faster without the pain. Take the time to shop around. You’ll be glad you did.


Examples of the 3 Types of Running Shoes: