Runners - shoe & gear question

Four_Leaf_Clover

I am a new (returning?) runner - ok I can't even call if "running" yet, but I am doing it (Week 6 of C25K program). I am even signed up for a 5k in November. So 2 questions:

1) I am going to a local shop to get fitted - any advice on what I should know, look for, look out for, etc.?

2) Gear for cooler weather. It is starting to get chilly out. I typically wear a short sleeved wicking/tech shirt and capri pants - very comfy, but what can I add for warmth that won't make me too hot, etc.? Do I just need a long sleeved T or a pullover?

Much thanks!

wolfgate

You are a runner. Go ahead and call yourself that. Never seen a minimum mile or time requirement. If you're doing it, then you're doing it.

1) Already making the right move. Just make sure they look at your gait. In an ideal world they will film in on a treadmill and can explain it to you - but that isn't always possible. Ask them why they are recommending a particular shoe for you. Ask them if you overpronate, are neutral or supinate. Just their ability to answer (even if you don't know what they are saying) will tell you a lot.

2) Layers of wicking fabrics. Once temps get into lower 40s I often go to long sleeve shirts. I add a vest in the 30s and light gloves. Hat below freezing or close or windy days works for me. You'll experiment and get used to it. But layers of thin materials.

Yogi_Carl

Try running barefoot before you buy into the running shoes game - you may save yourself a few $$$.

JenKillough

I'm a new runner. Bumping for info

secretlobster

Unless you're walking, or skipping, you're running.

Go with your gut. As it was put to me by the sales rep I trust... "the right shoe will fit your foot like a slipper". I got a completely different shoe than I was expecting and I have no regrets.

As for cold weather gear, I guess it depends on how cold you expect it to get, and how well you deal with the cold. My norse blood gives me +50 cold resistance so I could probably run in a t-shirt and capris in the dead of our New England winter. The tech shirt sounds just fine especially for fall. If it gets too cold for that to suffice, then you might want to try for full leggings and perhaps a vest that you can layer over your tech shirt. You'll also definitely want either a beanie or a headband to keep your ears warm, and probably gloves, if you don't have pockets to warm your hands.

livingdeadbuddha

You are a runner when you run. Welcome to the fold (I like to call myself a common jogger, but there's a long story behind that!).

You are doing the right thing by getting shoes fitted, but as one of the posters said you might want to consider minimalist / barefoot -- which is how I have run injury free for the last year. It's not for everyone, but I've had three knee surgeries, and I have found I have no pain if I wear minimalist vs. padded shoes -- my husband would say the opposite. Observe and love your body through the beginning stages.

You want to layer wicking materials, but if you like a sanity check you can use http://www.runnersworld.com/cda/whattowear/0,7152,s6-240-325-330-0,00.html

Hope this helps!

BrianSharpe

Try running barefoot before you buy into the running shoes game - you may save yourself a few $$$.

If you're going to run barefoot try to avoid broken beer bottles :laugh:

Seriously though, I haven't gone to barefoot running or using minimalist shoes but despite all the "advances" in running shoe technology the rates of injuries amongst runners has remained relatively unchanged over the last 30 years or so. Whether you opt for minimalist or conventional footwear learn to run using good form - mid foot strike, don't extend your forward foot too much ahead of your body.

When properly dressed you can run very comfortably all year 'round (someone who had lived in Alaska chimed in on another thread). Think layers!

andreajp

If you are lucky enough to get a sales person that can help fit you that is the best bet. Barring that...here is my method for trying on running shoes:

Pick out five or more pair of shoes to try on.
Try one shoe from Pair 1 on one foot and one shoe from Pair 2 on the other
Discard the least comfortable one
Try on one shoe from Pair 3 on foot you just removed the discarded shoe (sorry that is an awkward sentence....)
Discard the least comfortable
Try on one shoe from Pair 4 on foot you just removed latest discarded shoe
And so on until you are left with the most comfortable shoe. Then try on it's mate and see how they both feel.

It helps to know what type of foot you have and find brands that accommodate your particular foot shape/personality. I have high insteps and I know that Saucony and Asics work best for me. I had a great sales person point me in the right direction (and actually had me do the above method of trying on shoes).

Another thing I always do buy a good pair of innersoles and replace the ones that come with the shoes.

I used to run all the time (a few years ago) and just started up again this week (Couch to 5K).

MNchick

1) great first step!
The local running store here measured both of my feet while sitting and then while standing (length and width), they had me walk away from them and toward them, as well as jog. They pulled several pairs of shoes, had me try them on and I was able to jog around the parking lot to see how they felt, and then they showed me different inserts. Our store has a great return policy within 30 days, so make sure you check that out, too!

2) You'll have to play this by ear.
I tend to get really hot about a half mile into a run...like REALLY hot, so even if it's really cold here, i end up in capris/tank top or one layer of UA's cold weather long sleeved shirts, but I start with a light jacket that I can tie around my waist (oh, even in a tank top, I'll sometimes end up wearing gloves/ear warmers)

capnrus789

I just started running too, week 8 of my couch to 5K, already had a couple of rain runs so far here in Chicago. Can't wait for the 20 degree stuff so see how I handle it! All I have been doing is put on a ball cap, sweat pants and a sweat shirt. Works for me!

secretlobster

2) You'll have to play this by ear.
I tend to get really hot about a half mile into a run...like REALLY hot, so even if it's really cold here, i end up in capris/tank top or one layer of UA's cold weather long sleeved shirts, but I start with a light jacket that I can tie around my waist (oh, even in a tank top, I'll sometimes end up wearing gloves/ear warmers)

Yeah same here, I start a run in 40 degrees thinking it's cold out and then a half mile later I'm wishing I just wore a tank top Good idea to bring a light jacket that can be removed

blues4miles

Try running barefoot before you buy into the running shoes game - you may save yourself a few $$$.

If you're going to run barefoot try to avoid broken beer bottles :laugh:

Seriously though, I haven't gone to barefoot running or using minimalist shoes but despite all the "advances" in running shoe technology the rates of injuries amongst runners has remained relatively unchanged over the last 30 years or so. Whether you opt for minimalist or conventional footwear learn to run using good form - mid foot strike, don't extend your forward foot too much ahead of your body.

When properly dressed you can run very comfortably all year 'round (someone who had lived in Alaska chimed in on another thread). Think layers!

Agree with this. Barefoot works for many, but not for everyone. It's important to do what works for YOU and keeps YOU free from injury. When they tell you what your gait is at the store they'll probably offer you a few different choices to try on. That's when it's important to start jogging around the store with them. Also I resisted it for a long time, but running socks are not a bad idea. I got some online that were a pair of 3 for $10. Not super cheap, but I think it helps. AND I added insoles (superfeet) because I have a lot of heel issues (wear the superfeet in a lot of my normal shoes too).

Can't add much on the cold weather, I jog in shorts and t-shirt year round. But then it only gets into the 50's here at the lowest when I am out jogging. I have a pair of longer pants and a light jacket for the occasions that it rains and is also cold. The runner's world article linked above is really helpful.

delta90017

A good running store will have a treadmill in the store and will talk to you about how much you pronate. If not, find a different store that specializes in running.

Yogi_Carl

If you're going to run barefoot try to avoid broken beer bottles :laugh:

You can usually see things like broken bottles, sharp stones etc long before you step on them - unlike some dog poop! Eeeew!

Seriously, you do develop foot radar after a short while running barefoot. Totally agree - learn good footfall form whichever way you decide to go.

vivalawvegas

Try on multiple pair to really get a sense of the differences. A good store will film you on a treadmill to get an accurate view of your gait.

It gets into the 30-40's on average here and I do full leggings and long-sleeved tech tee and a vest. If it is *really* cold for some reason, I'll do a full pullover but that's rare. I hate cold ears, though, so I wear a fleece ear band.

MoreBean13

Agree with all the other posters about getting fitted.

As for cold-weather running, if you're chilly at the beginning you should generally just try to deal with it and see how you feel after about 5 mins. I don't transition to colder weather gear until it's COLD out. I'll probably stay in my capri tights and a tshirt/tank top until its in the 30's out, then I'll add a long sleeved sweat-wicking jacket, and probably gloves and a ear-cover headband. I might even get the gloves and headband before the jacket (but I do look forward to having pockets!). Then, when it's REALLY cold I switch to cold-weather tights and add a weather proof vest over the light jacket. Don't let cold-weather tights trick you- they look like regular old compression tights, but they have a layer of fleecy material on the inside and they are REALLY warm. You don't want to wear them too early in the year or you'll feel like you're suffocating. The ones I wear are nike, but I think all the major brands have cold-weather specific tights. The final step is adding a faux turtleneck thing (I don't know what they're called- muff maybe?) when the cold is bitter enough that it hurts my lungs to breathe. Breathing through the fabric traps the moisture from your breath and saturates the air so it doesn't hurt. And vaseline on my nose. That's like January-February in my neck of the woods though. Until it's below freezing my suggestion is to start in something where you're chilly at the beginning- you'll warm up in a few minutes of running.

Four_Leaf_Clover

Thanks for all the advice everyone!

I went to the local running store yesterday and they filmed me walking and running on the treadmill and found me a pair of Asics that fit my gait really well and are nice and "bouncy" - not sure why, but I like that cushioned feeling.

I also picked up a nice long sleeved tech shirt with a zip up collar and the little holes in the sleeve for your thumbs - brilliant! I think I will pick up a vest when it gets cooler - it is only in the low 50s here in the mornings. I would like to keep going outside as long as I can!

Can't wait to try out the shoes tomorrow for my first "long" run of 25 minutes! Less than 4 weeks until my "first" 5k!

valerieg78

bump for later

secretlobster

Thanks for all the advice everyone!

I went to the local running store yesterday and they filmed me walking and running on the treadmill and found me a pair of Asics that fit my gait really well and are nice and "bouncy" - not sure why, but I like that cushioned feeling.

I also picked up a nice long sleeved tech shirt with a zip up collar and the little holes in the sleeve for your thumbs - brilliant! I think I will pick up a vest when it gets cooler - it is only in the low 50s here in the mornings. I would like to keep going outside as long as I can!

Can't wait to try out the shoes tomorrow for my first "long" run of 25 minutes! Less than 4 weeks until my "first" 5k!

Fun!! I love the tech shirts with thumbholes though sometimes they kind of irritate the webbing begween my thumb and index finger. Enjoy your new gear

spotdog14

I am a new (returning?) runner - ok I can't even call if "running" yet, but I am doing it (Week 6 of C25K program). I am even signed up for a 5k in November. So 2 questions:

1) I am going to a local shop to get fitted - any advice on what I should know, look for, look out for, etc.?

2) Gear for cooler weather. It is starting to get chilly out. I typically wear a short sleeved wicking/tech shirt and capri pants - very comfy, but what can I add for warmth that won't make me too hot, etc.? Do I just need a long sleeved T or a pullover?

Much thanks!

For 1, I would probably try 2 or 3 pair of running shoes before you settle on a pair. Some stores let you return them some don't. It look me a very long time to finally find a pair that didn't give me shin splints then I stuck with them once I could them. I really like New Balance and will probably never get a different brand, some people like Nike, others Adidas its just all personal preference but I swear by my New Balance MO10's and 310's.

2. Again personal preference, are you a cold runner or warm? I usually dress like its 20 degrees warmer outside, so for instance when its 35-40 out ill wear my regular shorts, a Nike Pro Combat t-shirt and a long sleeve 1/4 zip so I can un zip it if it gets too warm. Depending on wind I might also wear gloves or a head band.

stuffinmuffin

Hello new runner! Welcome to a totally fabulous form of exercise! : )

To answer your questions I would go to a store that does 'gait analysis' you can phone them beforehand to find out if they do this. Runners Needs outlets do this but you should also find outlets close to you that will also. Expect to spend around £100 for a decent pair of running shoes (trust me, going cheap on running gear does make a detrimental difference).

Clothes...when I started running I went in something not dissimilar to pair of pyjamas, but gradually as my enthusiasm (and ability) of running grew so has my dedicated wardrobe. In deepest darkest winter, my one saving grace is my gloves. I'd also wear long running tights and a long sleeved top but basically getting out the house and being freezing is a sure fire motivator to get you moving asap to warm up!

Best of luck with it and well done on all your progress so far! :flowerforyou:

jenlarz

This will be my first running winter. I think how much you need for protection will vary depending on your preference. For example I need my ears/head covered or I will get a nasty headache/earache but I could still be wearing shorts.

1holegrouper

I am a new (returning?) runner - ok I can't even call if "running" yet, but I am doing it (Week 6 of C25K program). I am even signed up for a 5k in November. So 2 questions:

1) I am going to a local shop to get fitted - any advice on what I should know, look for, look out for, etc.?

2) Gear for cooler weather. It is starting to get chilly out. I typically wear a short sleeved wicking/tech shirt and capri pants - very comfy, but what can I add for warmth that won't make me too hot, etc.? Do I just need a long sleeved T or a pullover?

Much thanks!

Your shoes are the most important. Properly fitted and a model that works best for your type of foot and gait and running. Don't worry about the brand too much. Take price out of the equation. The absolute best shoe for you could be the $75 pair and not the $200 pair. That's great you are going to a Running specialty store. They typically know what they are doing and will save you a lot of preventable pain.

There's a lot of fancy gear for colder weather. You want to dress for the middle of your run. You should be too cold the first third and too hot the final third. Make sure it is made to wick moisture away. Merino wool is the best and nothing else even comes close to it- but its pricey. I usually start a long sleeve at 45 and below (depending upon wind conditions, if calm I may not), ear band at 40 and lower. Hat at 25 and lower. Gloves at 35 and lower. Long pants at 35 and lower. Vest at 30-40. Goretex (or equivalent) Jacket at 30-40 if rain. Additional layer(ex; a short sleeve under my long sleeve) at 30 and lower. Don't forget good socks. Merino wool here too is amazing- will keep your feet totally dry even in soaking rains (or, at least they will feel dry). The fortunate thing here is that they are comparably priced with other running socks- I guess due to more competition. Since it will likely be dark, consider relective gear (if its not already on the clothes).

dirkreader

Dress as if it is 20 degrees warmer than it actually is.

As for the barefoot stuff. I believe the truth is somewhere in the middle. You can look at the Koolaide, but I wouldn't drink it.

ElectricMayhem

I too am a new runner (i really am liking the sound of that more and more!) . I'm on week 5 of Couch 2 5K and i'm ready to invest in a good pair soon and have been told by several runner friends to hit the running specialty stores to get fitted. Glad to hear you had a good experience with that, i'm sort of leaning towards asics myself because i started with brand new nikes and hated them so i dug an old pair of asics out of the closet and having being enjoying their springy-ness ever since :bigsmile: And i'm signed up to do my first 5K on thanksgiving morning with my sister!! Only 6 weeks until it's here---eeeek!

mitch16

Even if you go to a store that specializes in running, take everything they suggest with a grain of salt--trust your instincts and gut-feeling, too.

Here is my example for why: I started running in earnest back in May. When I started upping my mileage I went to a local running store to get fitted because I was terrified of having my toenails start to bleed. He measured me as a size 10 1/2 and was incredulous that I don't wear all of my shoes at that size. (I normally wear 8 1/2 - 9, sometimes narrow.) If I wear dress shoes any larger they fly off my feet when I am walking. The particular shoes that he showed me first happened to be the same ones (albeit in a newer model and 2 sizes larger) I was already wearing to run. I asked about narrow and he said that "narrow is 3A, and you are only measuring at 2A..." The store had only a 7 day return policy.

I took the shoes home and ran 4 miles in them the following day. They felt a little large. I ran in them again 2 days later, but with thicker socks. Still too large, and coming down hills felt awful squirrelly. By now I only had a couple of days to get them back to the store, a deadline that I ended up missing because the store is about 30 miles from my house and keeps very short work hours.

I ordered the exact same shoes from an online store in a size 9 1/2, narrow (which, for that brand, is 2A) and they fit like a glove--I'm still running in them. And I've found a new running store for next time. (I was lucky to sell the 'almost new' runners to someone with whom I work that normally wears a size 10.)

runnerchick69

Lots of great info here! I echo shoes, shoes, and shoes I would avoid the whole barefoot running thing though as it really only seems to work for a few people and of the runners I know who have tried it...well they all wear shoes again LOL The very best thing to do is head to a real running store where they can fit you for a shoe. Seriously that was the best running investment I ever made! I have switched shoes a few times but I did so because my body was changing and with that the way I ran was changing. I usually go in every year or so just to be sure I'm still in the best shoe for me. The running store I use is fantastic and they always bring out many different brands of shoes so don't be afraid to test them all. With my store, I can buy them and bring them back if they don't work. Last year I bought a pair of trail running shoes but after the first run I knew they were not going to work so I took them back in. Even though it was obvious I had used them there was no problem exchanging them for another pair....the sign of a great running store :happy:

On clothing, layers as has been said here many times already! I always have clothing I can take off if I get too warm which does happen often. Here in Michigan we are starting to see low 30 degree mornings so I know those first few miles are going to be cold but the last few are going to be warm. Layers allow me to stay warm and then cool down as needed. It really is trial and error as far as clothing but go with something that wicks the moisture away from you if you can. If you can't afford a ton of new clothes, we all know how expensive good running gear can be, then go with what you have. When I first started I used a lot of the cotton shirts I got from races and from time to time I still wear cotton shirts. You sometimes have to go with what you have so just try some things out and see what works for you. Also shop online if you can because I have found some great deals through websites like Amazon. I recently purchased three pair of my running shoe for $150 because they were closing out last years shoes, it seriously saved me well over $120.

Yogi_Carl

I would avoid the whole barefoot running thing though as it really only seems to work for a few people and of the runners I know who have tried it...well they all wear shoes again LOL

and with every barefoot runner who goes back to shoes there will be one who never looked back :flowerforyou: