Spring is approaching. Are you ready for running season? Here are a few tips on how to properly prepare for a safe, effective, comfortable run.
CHOOSING THE PROPER SHOES
The first thing you should do is to buy a good pair of running shoes. Proper fitting shoes will increase shock absorption, motion control, flexibility and durability, therefore improving comfort, decreasing the risk of injury and enhancing your overall running experience. Try these simple tests and tips with a few different shoe models and then choose the pair that fits and feels the best.
- Go to a specialty running store. Specialty stores will provide knowledgeable staff to assist you in choosing the right shoe and answer all your questions.
- Feel the shoes in action. Most specialty stores will allow you to take your shoes for a test run.
- The shoe you choose should feel good right after you put it on.
- The shoe should feel snug, not tight (your running shoes may be larger than your street shoes), but your foot should not slide around.
- Check for adequate room at the top of the shoe by pressing your thumb above your longest toe. Your thumb should fit between the end of your toe and the top of the shoe.
- Your heel should fit comfortably and hold your foot securely in place, but it should not press tightly on any area of the foot.
- The top portion of the shoe should also fit snugly and hold your foot secure, but not press tightly.
SELECTING THE PROPER CLOTHING
Clothing requirements depend upon the type of weather you are running in.
Cool Weather
In some areas, the beginning of spring is still quite cool. For cold-weather runs -- layer, layer and layer! A good layering system will help you keep warm and comfortable without feeling bulky. For the upper body, use three layers:
- First Layer. The first layer should be lightweight and fit right against the skin. This layer should remove moisture, such as sweat, from your skin and transfer it to the outside, which will keep you from chilling. Choose fabrics such as polypropylene and polyester (cotton absorbs moisture and stays wet).
- Second Layer. This layer insulates the body and should fit looser and be heavier than the first layer. Suggested materials are polyester and fleece. A middle layer is used in only very cold conditions.
- Third Layer. This is your outer layer and should be a protective shell that shelters you from the cold, wind, rain or snow while still allowing perspiration to evaporate. Make sure this layer fits loosely over the other layers.
Although your lower body perspires less, it is still important to keep warm. On cooler spring days wear thin nylon tights. On winter-like days, you need heavier tights, and on really frigid days, wear tights and nylon wind pants.
Do not forget about hats, mittens and socks. Your extremities are just as important. Hats keep the rest of your body warm by allowing blood flow to the extremities. Mittens keep your hands warmer than gloves because your fingers share the warmth. However, light breathable gloves are great for mild days. When the temperature is frigid you may want to wear both. As for socks, you need socks that keep your feet warm, but whisk the moisture away. Try acrylic or thinsulate socks.
Warm Weather
When running in warm spring or summer weather, no matter what you wear, you are going to sweat and feel warm. By choosing the right clothing and material, your run can be enjoyable and comfortable. Cotton clothing absorbs moisture and sticks to your skin. Buy clothing made from fabrics that are light, will breathe and evaporate water quickly. Mesh polyester tops and nylon shorts are good choices. They both feel like cotton, but will dry quickly and not cling to your skin.
Also, make sure you carry or plan for the right amount of fluids. The human body is more than 50 percent water. When you exercise, especially in hot weather, you deplete your water source by sweating. Sweating is your body's natural cooling system. Not taking in enough fluid can be detrimental to your health, causing dizziness, cramps and nausea. Drinking the right amount of fluids helps you to feel and run great. Water and/or sports drinks are great sources of fluid. Be sure to bring fluids on your run or plan for frequent water breaks.
Safety
Following these simple safety tips will enhance safety when running outdoors:
- Always carry identification
- Carry change for an emergency phone call
- Always wear reflective material when running in the dark
- Do not wear jewelry
- Do not wear headsets
- Run in familiar areas
- Try to run with a partner or pet
- Run against traffic so you can observe approaching cars
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