/run/ FAQ and resources

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FAQ / Gear Guide / Training Guide

FAQ:

I'm new to running, where do I get started?
-Couch to 5K (C25K) is a popular training program for beginners, where the goal is to be able to run a 5K (3.1 miles) after nine weeks of training. You can read about it here: http://www.coolrunning.com/engine/2/2_3/181.shtml.

I've injured ________, what should I do?
-For minor injuries, RICE. Rest, ice, compression, elevation. A week or two is generally enough rest time. Ice the area for no longer than 20 minutes at a time, preferably multiple times a day. Be sure to ease back into running when you return to it. For serious/advanced/chronic symptoms, consult your doctor.

What shoes should I buy?
-For more serious runners, you'll want to go to your local running store and have them analyze your gait, since this varies greatly between runners. Employees will usually have you run on a treadmill or around the store and make recommendations based on your running style, foot size/width, and terrain. Running shoes typically have a life span of 300-400 miles, so buy new ones as necessary. Brands to look into include Brooks, Asics, Mizuno, Saucony, and (some) Nike.

I have a fitness test in two weeks, how can I meet my goal time by then?
-Inside of a month really is not enough time to make significant cardio improvements. Still, go for a jog 3-4 times a week, and get a sense for what running at your required pace feels like.

How do I run with good form?
-Proper form is extremely important in running to minimize risk of injury and allow your body to work efficiently. Keep your back straight, head up, and your arms low as you run. Only swing your arms front and back, not across your body. (As you tire out, your arms will start to come up. Try to focus on consciously keeping them lower.) Lean forward slightly. Land with your feet and push off naturally.

Gear Guide:

Clothing
-Shirts: Wear something that won't chafe your nipples (e.g. cotton). Wicking fabrics are lightweight and help keep you cool.
-Shorts: Shorts could range from normal gym shorts to very short, split running shorts. Shorter shorts (usually 1-4" inseam) come with a liner for support and are generally lighter and allow for a greater range of motion.
-Socks: Wear socks that are snug to minimize blisters on your feet. Some brands make special left/right foot specific socks, but these are expensive and don't really add much.
-Cold weather: It's all about layering. An appropriate outfit for a cold-weather run might include running tights, a base-layer shirt or a heavier shirt, jacket, gloves, and a hat. Keep in mind you'll warm up a bit along the run, so there's no need for your heavy winter coat.

Tracking
-Tracking your runs can be beneficial and motivational. Most commonly this is done by using an app and a smart phone, or a GPS watch. GPS watches can be expensive, but generally provide more accurate data than the GPS on your phone. Some come with additional features like built-in heart rate monitoring.

Training Guides:

Various training plans can be found all over the internet. This website has a fairly comprehensive collection for different paces and races: http://www.coolrunning.com/engine/2/2_4/index.shtml.