Shoes, Clothes, and Hydration

Shoes: The most important thing you can do to stay healthy and to enjoy your running is to train in a proper pair of shoes. If you are only running three miles around the neighborhood, you might be able to, for the short term, survive in any shoes. However, as you increase your mileage, you will be increasing the stress on your body.

Everyone has different feet and different way their feet strike the ground. Shoes are now made to help compensate for each of the three types of feet.

How to get the best shoes? Go to a professional. In this terms, it is a shoe store that specializes in running footwear. They are trained to diagnose different foot patterns and wear patterns on your shoes. They are trained to get you into a shoe that will help to prevent the most common injuries.

When you go to the running store, be sure to take your current pair of shoes. It will help is analyzing your feet. How long your shoes will last is unique to each person. The general rule of thumb is 300 to 500 miles.

Clothing: Three words sum up clothing. Cotton is Bad. When you run, (in summer or winter) your comfort will be enhanced by the removal of moisture from your skin. (a term called wicking). Cotton absorbs moisture. Cotton keep the moisture on your skin.

A few years ago, fabrics (mainly polyester based fabrics) were developed that do a very good job of wicking the moisture from your skin and letting it evaporate. There are many names for this fabric, the most common being Dri-fit.

It is most important to make sure you have the wicking fabrics in your socks. Second in importance would be your shirt (and sports bra for the ladies).

Dehydration: When body fluid is lost through sweating and not replaced, you dehydrate. When dehydrated, body cells work inefficiently, sweating decreases, heart rate and body temperature increase, and less blood is available to circulate oxygen and glucose through the body. This is true in summer and winter.

DRINK, DRINK, DRINK! Drink water before, during, and after running, as well as throughout the day. Sports drinks work great, but stick to water during the day to stay away from unnecessary calories! The American College of Sports Medicine recommends drinking 16-18 oz. of fluid two hours before exercise. If you don’t urinate within an hour, drink another eight oz. Then, drink 8-16 oz. five-fifteen minutes prior to your run. During your run, drink every 5-10 minutes(you should consume 6-12 oz. every 15-20 minutes). Don’t wait until you’re thirsty! For those of you carrying a water bottle, it should be empty 45 minutes into your run. After your run, start drinking immediately to help replace lost fluids and bring down your body temperature. Aim for at least 16 oz. for every 30 minutes of running.

Good judgment is the result of experience and experience is the result of bad judgment. - Anonymous

Note: The above information is provided by Coach Don Garber.