SHOES
If you recall your First Grade Anatomy, you remember that your foot bone is connected to the anklebone. The anklebone is connected to the shinbone. The shinbone is connected to the knee bone… to the thighbone… to the hipbone… to the backbone… and so on.
Now, not that I want to scare you – at least not now when I’m trying to convince you that miracles do happen and that through hard work and perseverance, your dreams can come TRUE! Weeeeee! – but during marathon training your body will endure repetitive stress and experience thousands of pounds of, well, pounding. The condition of your feet can directly impact other parts of the body.
If you recall your Second Grade Kinesiology, you may remember that additional aggravation to this stress, say, in the form of crappy shoes that cause one to grossly supinate (that’s runner talk for running on the sides of your feet like a bowlegged cowboy), or which poorly support the arch, will likely lead to injury, or at the very least, a lot of bitching that I personally don’t want to hear.
All this potential aggravation has a way of working its way up the body to cause pain and injury. I know this. As a cheapskate I purchased the least expensive shoes I could find at one of the big box sporting goods stores. Shoe technology has advanced so dramatically that the pairs I bought at bargain basement prices might actually have been good shoes. On the other hand, and what is more likely the case, the “expert” at the shoe department helping me find the right pair was, uuuuh, me. That’s the way it is at the big stores. Buyers are in there for the price, not necessarily the quality. And even with quality, the shoe you buy might not be appropriate for your feet.
Runners have their own personalities, strides, and tempos. Each of us is an individual. So, too, are our feet (well, they’re a pair, not individual, but you get the point). The feet support unique body frames, weights, muscular ability, and so on. So much rides on them, as it were.
With ill-fitting shoes, I went to great pains to experience great pains in my toe (believe me, it ain’t comfortable), ankle, knee, and worst of all, my lower back, which plagued me 4 years until I saw three doctors to fix the problem.
I’ve heard my running friends complain all the time (which means “once more than me”) about discomfort or injuries that later are resolved (by doctors) by trading out old, bad shoes. I, too, saw the light after suffering from discomfort and pain in my feet. My arches and toe joints used to deliver sharp pain. I always figured that I was getting older, I never considered that my 3-year-old K-Mart specials could be the culprit.
Be sure to buy a good pair of running shoes. They’ll be your largest financial investment in running. For the cost of one year’s health club membership you can buy eight pairs of excellent running shoes – and you only need two!
Get Help!
I know, I know. You’re anxious about the price of two pairs of feets limousines. I agree. It’ll cost you anywhere from $160 to $220 for two pair of quality shoes. But keep in mind that good shoes will reduce injury risk, maximize comfort – not to mention keep you styling. Again, shoes will be your biggest running expense, but they’re cheaper than most doctor visits and health club memberships.
When buying shoes, the absolute best advice is to seek help at a running store, not a big sporting goods store. There is no better place to get advice on running footwear than a shop peopled with runners and marathoners.
To be sure there is excellent information in the Runners World annual shoe guide. The Running Times and most any other running publication review footwear too. But I have to be honest, I have never understood the physics, chemistry, engineering, and all that other brainy stuff that goes into shoe design. In fact, everything else I tell you here about footwear is just information to give you an idea of the importance of quality shoes and their impact on your performance.
Buying shoes is not like buying car. I certainly wouldn’t advise you to seek the advice of a car salesman on what car to buy, but I highly, highly recommend you visit your local running store to get advice on running shoes. You can find locations in the back of Running Times magazine and Runners World magazine. There are scores of running stores scattered nationwide. Choose these. They care more about your feet than your money (though that comes a very close second).
Running stores are usually owned and operated by actual runners. They understand the particular torture your feet will unleash on shoes. Likewise they understand the unique torture a bad pair of shoes will inflict on your body. Trust them. They are good people. A car needs tires like feet needs shoes, right? But you won’t put racing tires on a car that needs snow tires. Your feet deserve the same respect.
I like shopping at Fleet Feet in Adams Morgan in Washington, DC, Striders in Old Town Alexandria, VA, Fleet Feet in Baton Rouge, LA, and Varsity Sports in Baton Rouge (this is a shameless plug for them, but I do love them so). They understand everything about shoes, when to wear them, how to wear them, when to change them, etc. They are passionate about your kickers. They treat you as if you’re not only their most valued customer, but as if you’re their only customer. They do not condescend. They love preaching the gospel of running, as I do, and they show genuine interest in your next race.
When I went to Fleet Feet in Adams Morgan for the first time, they were as excited about my marathon as I was. They let me try each pair of shoes by lacing them up, walking around the store, opening the door, and running down the street – by myself.
BUT! Times change, and so do shoes. If you stick with running, you’ll want to visit a good shoe store once a year. You might keep your same style or change to an updated version or even a new brand. I’ve changed brands each year – based on the store experts’ advice -- and the shoes (and my bones) keep feeling better.
Keep track of your mileage
Even the best pair of shoes has a life span of about 400 miles. You will run that far if you train for a marathon. Really, you will. And yes, even a Soviet made titanium foot tank will take you as far as Washington, DC, to Boston. So, you should try to keep a rough estimate of how far you run. You will know this from the get go when you plot your training schedule. Otherwise, your feet will tell you, and you are not going to like what they say.
The second pair will be worn one month prior to the race. This gives you a chance to break in the new shoes before the race. It will also contribute to a smoother ride and less irritation from your feet. Think of it this way: the marathon is a long, family drive to Disney World with the kids in the car. The smoother the ride, the easier (and perhaps enjoyable) the journey will be. Then again, if you prefer driving with the “ten cranky, uncomfortable children,” try any ole pair of crappy shoes.
TIP!
After a good, sweaty run, jam your shoes with newspaper until they are dry. Newspaper absorbs moisture and helps preserve the quality of your footwear.
Before I learned this, I would slough off my stanky wet shoes in a corner where they would grow mushrooms and cheeses. Believe me, shoes are hard to dry if you run in them everyday or every other day. Think of what happens to wet things when they’re left alone. More often than not, they do not become April fresh on their own, and they rarely become smooth and pleasant. Wet shoes beget wet odors. And when you run a few miles in wet shoes, they become even wetter with your salty essence and take on a whole new stank. Shoes are highly adaptable to smell. Throw a new odor at your shoes; they’ll absorb it like a sponge. So, just like you do not leave a wet bed unattended, you should show the same care and attention to your wet shoes.
TIP!
Don’t use your running shoes for anything but training. The temptation of using running shoes for casual wear, walking exercise, cross-training, or anything other than marathon training will lead to the shortened lifespan and usefulness of your prized possessions. If you want running shoes for anything other than training, go to a big box sporting goods store and buy whatever crap stimulates your inner-Pavlov.
Clothing
Clothing is important, but it is easy to deal with. The bottom line is to find clothes that keep you comfortable and that don’t restrict your movement. For some of us, running is tough enough to handle even if we were butt ass naked. We certainly don’t need restrictive clothing holding us down. For the sake of elaborating on this point (and to fill up more page space), allow me to expand on the highlights:
Socks
You can never lose with comfortable socks. Few fabrics beat good ole inexpensive American cotton, but there are fibers available made of good ole inexpensive American polymers that for a few extra bucks will cause you greater comfort. This is perhaps more important in the cold months when sweat and frost mix as coldly and dangerously as vodka and tonic.
Fabrics that wick away the sweat on your stinky feet will keep your tootsies safe and warm. But, for penny pinchers like me, fluffy, absorbent cotton socks are sufficient. To me, the difference between regular cotton socks and fancy shmancy socks is the difference between a Lexus with seat warmers and one without. Do you really need a seat warmer? Really. Then again, if I make any money off this book, you bet my butt will drive across town in a toasted bucket seat.
Hats
Hats, to coin a clever cliché, are head smart. Hats defend you from an angry sun and aching cold. I like hats because they keep the sweat out of my eyes. In the summer that’s a perk. Sweat in the eyes stings and annoys – almost as much as my prose. Bandanas, or “doo rags,” are equally useful. They’re as absorbent as a fresh diaper.
In the winter hats keep your head and ears warm, which is particularly luxuriant in blustery, biting cold. I very much disagree with cold weather, so a fleece cap in January suits me just fine (assuming I’m even running in January. Oh but I dislike the cold).
Spandex
Working our way down the body, I might also point out the value of spandex. Whether it’s the shorts, the pants, or the jog bra, Spandex holds all our valuable and occasionally wayward anatomy in place. Spandex is like a seat belt, or in some cases, a straight jacket. Everything on your body that you want to remain stationary will benefit from the arresting qualities of Spandex. I wear it religiously. However, it is a scientific proof that men are absolutely not attractive – in fact, down right embarrassing – in spandex shorts. I’m begging you, the male Spandex wearer, please for the love of aesthetics and everything sacred in running, wear shorts or some other concealing article over your Spandex. Imagine Spandex as elastic underwear and running as a business meeting. Ostensibly, one would want to conceal his weaknesses and shortcomings. Please, cover it up! As for women, hell, live and let live. Go nuts.
The Rest
As for other articles of clothing, it’s really a matter of personal preference. I’ve avoided buying a lot of expensive running clothes because I am not a performance runner, and I don’t have the budget. Besides, after buying the shoes I'm broke. Still, newer materials emerge annually in the marketplace that are lighter, comfortable, and wick away moisture.
Lighter, moisture-free materials will keep the body cooler and comfortable, which can be useful when it is hot and you’re sweating like a Baptist in Vegas, or when it is cold and your sweat produces a refrigerating effect. These qualities are useful, but in my opinion, not essential. Remember, you’re wearing these clothes to run, not to camp or mountain climb. When training, a runner’s exposure to the elements is no more than a few hours, not days.
I stress this not to diminish the importance and value of the brilliant technology literally woven into the fabric of modern running attire. Rather, I don’t want you to bust the bank with such distractions when other issues – like shoes, the actual training, and nutrition – are much more important. You see, I care for you very much.
While studying English in college, I learned to “eschew nugatory prose.” In the context of running, don’t buy what you don’t need.
| Paul’s haute couture If you care to know the working man’s running wardrobe, my warm ups are the cotton warm ups I bought years ago in college. I like the light, breathable soccer shorts. They work just as well as Dolphin or Speedos that the pros use, but they don’t look anywhere near as silly (no offense, pros). Tee shirts come a dime a dozen. You will get a cotton tee shirt for each race you run. Despite being made of cotton, my running gloves do keep me warm. I got the gloves because I run in the winter. I just plain like ‘em. Plain and simple. Sweatshirts, light jackets, and shells are all very useful. I have one of each. You probably do too. |
Human Equipment – A Running Partner for Safety
You might consider running with a partner or a team. This can help your motivation, learning and overall running experience. More importantly, it can add to your safety. Unfortunately, there are bad people on the planet who disrespect humans as much as they disrespect running. Seriously, there are whack jobs out there whom I hope to run over one day, but in the meantime, it’s best that we all avoid them and practice common sense.
Running with a partner or partners builds strength in numbers. Also remember, running is an outdoor exercise. One must be as aware of his or her body as one is about the running environment. Hearts race during exercise, feet step in unexpected holes, and cars appear where we don’t expect them. In case of health problems or accidents, nothing beats having a friend near by to lead you to safety.
I choose to run alone because, quite frankly, it is personal to me. It’s my time to think and explore. Still, I run in very populated, well-lighted areas. If that means yelling “move out of my way, fatty” more than I should, so be it. I’ve experienced no problems yet (knocking on wood right now). Moreover, on the long runs, I wear a wristband in which I carry a key (car or house), money (cab fare), and ID (in case I’m incapacitated or want to get into a bar).
