Running in 'style'

If you were to ask my friends and family, they would tell you that there are many things that I am, but a fashionista is not one of them (much to several of my younger sister's chagrin). Luckily, when it comes to running, form is not nearly as important as function. That's not to say that you have to dress to scare passing motorists when you go for your runs, but comfort and safety is much more important that color-coordination in this sport. While you can run in an old t-shirt ans sweatpants/shorts, as your runs get longer and the weather becomes less ideal, you will find that come changes to your wardrobe can help make your runs much more enjoyable. Starting from the feet up, lets get a quick overview of things to consider in your running apparel...

Inside those nice running shoes you purchased is probably the most important piece of equipment when it comes to avoiding blisters. This would be your socks. As will be repeated in many of the clothing selections you will make, cotton is not desirable. Companies such as Balga (all my current socks are this brand) have a variety of thicknesses of running socks available, and once you try running socks instead of your standard cotton socks, you will appreciate the difference. Running socks tend to 'breath' better, keeping your feet cool and dry. This really helps to avoid blisters and keeps you comfortable. The thickness of sock you choose is based on personal preference, get a pair or two of a variety of thicknesses, run in them for a while, and decide which you find most comfortable. Also, it may be that as the weather changes you wand a different density of sock. In my case, I have thicker socks for cooler weather, and very thin socks for hot/wet weather runs.

The apparel available for your lower body comes in a huge variety, from full leggings to shorts/capris, and even running skirts! Gone are the days when running meant ultra-short shorts that risked getting you fined for indecent exposure. Go to any running shop and they will have a wide selection of clothing that can show or cover as much of your 'rear view' as you are comfortable with. Running shorts typically include a 'liner' that help provide a little support while the shorts themselves allow for a 'breezy' feel. Tights/leggings provide support for your leg muscles and can be helpful in avoiding chafing, but do not provide much in the way of modesty (perfect for showing off those firm runners legs). Running skirts (for girls, obviously) are a relatively new addition to the apparel industry, they typically include a spandex shorts liner connected to a flattering short skirt. This provides support and chafing protection while also making your rear and thighs a little less of a display. Whatever you choose, look for leggings that include Dri-fit, Duo-Dri, or other types of fabrics that wick moisture away from your body.

Sports bras are a concern for female runners, and are up there with socks on an importance factor. As will most of the other clothing, look for fabrics that wick away moisture from your skin. Moisture against your skin is uncomfortable and can lead to chafing. Before you purchase new sports bras, spend a minute confirming your appropriate bra size. This can be done at home with a tape measure or (my personal favorite) at many lingerie stores. Look for sports bras that have the stitching on the outside and smooth seams. Whether you choose a pull-over, zip-front, or clasp-back style is personal preference, although there some women with larger chests may feel they don't get enough support from the pull-over types.

Running shirts (sometimes referred to as Tech shirts) come in a variety of styles, so let temperature and personal preference guide your decisions here. Again, chose wicking fabrics to help you stay comfortable. These shirts come in long-sleeve, short-sleeve, and tank varieties typically. I tend to prefer a T-shirt/short-sleeve style for my warm weather runs, although my Team in Training jersey is a tank. In colder weather the long-sleeve shirts can help you stay warm and can easily be layered under jackets.

With these basic piece of equipment you are well on your way to comfortable (and stylish) runs. You can look at adding accessories such as belts that hold water bottles, wind breakers, hats, heart-rate/pace monitors, etc. as you progress in your running, but those are not necessary to get out on the road itself. I didn't add any of these types of items to my arsenal until I was running weekend runs of 6+ miles, when water stops may be a little harder to come by.

Well, get out there and stop traffic!

Common Mistakes of New Runners

First off, let me apologize for not having posted in almost a month. I am in the final push before graduation and have been focusing on term papers and my senior thesis. After all, I haven't paid all this money for college just to slouch during my last semester, right? Anyway, assuming you all forgive my procrastination, lets move on to the topic of common mistakes to avoid when you start running.

I'm assuming by now that you've all gone to a great running store and have nice, high quality running shoes. You've started to feel the joy of the road under your feet and maybe are even thinking about signing up for some of the multitude of charity races and fun runs that start up with spring. Maybe you're even thinking you could do a marathon or half-marathon. All these goals are great, and races are a blast, but don't let these common misconceptions and mistakes (in no particular order) throw your training off track or take you out of running altogether. Each of these mistakes is a complex issue that I plan on delving into in depth in later columns, but for now here's a general overview...

1. Not having the proper gear: Without going into a wealth of detail about moisture-wicking gear, seamless socks, and proper eyewear, let me say that you should be comfortable. If your current wardrobe chafes, sags, rides up, and/or causes blisters, you may want to look at changing the fashion statement. If your current shorts and a T-shirt works for you, that's fine, but you may find that as your miles increase what was once a comfortable outfit now rubs you the wrong way. Evaluate how you feel after each run, a little chafing one day can be a big pain on a long run.

2. Increasing your mileage too quickly: This is most commonly known as the 10% rule. What this means is that as you are training you should not increase your overall mileage by more than 10% each week (10 miles one week leads to 11 miles the next). Increasing your mileage too quickly is not just asking for an injury but basically just daring the running deities to smite you. Although early in your running career this rule can feel very restrictive (it's easy to overestimate what your body can withstand), it is essential to avoid joint and tendon injuries that could take you out of commission for weeks or months at a time.

3. Not taking rest days: Many people fear that if they take a day off from their new routine they will 'fall off the wagon' and either lose conditioning and/or stop running altogether. Although it may seem counter-intuitive to the newly active person, it is essential to take days off where you do not run. This does not mean that you just lie on the couch and order pizza on these days, it simply means that this is a day when you do not do a structured exercise activity. These days (you should have at least 1 every week) are what gives your muscles a chance to rest and repair from the work you've been putting them through. Rest days are also important if you are injured or sick, as your body needs to divert the energy it would normally send to your workout to healing. When you first start running, you may need more rest days each week, and as you get in better shape you may be able to decrease the number of days you take off. You will learn to listen to your body.

4. Running the same route each day: Humans are creatures of habit, and it is easy to return to a favorite restaurant, favorite color, and favorite route to and from a location. This is good if it means that you find a route that cuts your morning commute to work, but in the case of running it can be a subtle enemy to progression and injury prevention. Always running on the same surface can increase stress on your joints if you are always running on concrete and/or pavement. Running on sloped roads in the same direction every day can lead to joint injuries due to muscle and joints constantly compensating for the uneven terrain. Varying your route doesn't mean you have to drive all over the state to try new routes, it can be as simple as running a new route in your neighborhood or doing a workout at your local high-school track.

5. Skipping the cross-training: As you are learning to make running a part of your life, it can seem overwhelming to try to fit in 'more' activity in the form of cross-training. However, especially when you are just starting your running training, you can easily alternate days of running with cross-training instead of adding in more days of activity on top of 4-5 days of running. Cross-training allows your running muscles to relax a bit and muscles that slack off while you are running to get taken to school. Strength training, swimming, biking, cross-country skiing, hiking, aerobic classes, yoga, Pilates, etc. are all examples of cross-training. Not only do these activities help avoid overuse injuries, but can create a variety in your workouts that make a week of active living much more enjoyable. This also gives you a chance to try new activities that could grow into a passion to complement your running.

6. Running through the pain: Pain is different from soreness. A little soreness in your muscles is to be expected as you try new activities. Pain, whether a dull ache or a shooting or stabbing sensation, is a distinct feeling. Pain is your bodies way of warning you that an injury is possible if you continue down the path you are currently taken. Whether it is from a fall, stepping wrong and twisting your ankle, or the progressive pain of runner's knee or shin splints, you should never grit your teeth and run through the pain. 'No pain, no gain' is an outdated concept, but any trip to a local running event will show you a wealth of taped/wrapped/iced people who obviously still subscribe to this notion. If you experience pain, stop the activity and make an appointment with a sports medicine doctor.

7. Not letting yourself have fun: Why would you keep doing an activity that you do not enjoy? You may start out being active to help improve your health, lose weight, win a bet, or whatever your motivation may be. This is fine when you first start, as when you start a new activity you will see improvements in large amounts over a short period of time. As those pants start to get loose or your blood pressure decreases, it is easy to justify the time and effort involved in running. But what happens when your blood pressure is stable and you've reached your weight goal? Then fun becomes your primary motivation. If you approach each run as a job, the fun factor is going to decline very quickly. Take the time to enjoy the beauty around you, wave at kids at the park, pet the dog being walked on the trail, and run at a pace that is comfortable for you. My personal goal is to start each run smiling and end the same way.

Remember, first and foremost running is supposed to be something you can and will enjoy doing for the rest of your life. Avoid these common mistakes and you are on your way to making fitness a daily dose of sanity instead of a painful slog. That's what we all have our career for, right?

I'll see you around the bend...