LogYourRun

Running 101

New to running? Need to get up to speed with all the new gadgets and developments? Don't worry - we'll get you up to speed!

Running Essentials

Good shoes that fit your running style.

Get shoes that are made for running! You would think it is not necessary to point this out - but I have seen people running in all kinds of shoes (and boots). Running shoes usually have special cushioning to lower the impact on your knees. When you run your feet hit the ground approximately 1000 times per mile and with 3 times your body weight. That is a lot of impact for your shoes. The cushioning material has a limited lifetime and thus shoes should be changed every 500-600 miles to prevent knee injury. If you have a pair of old shoes and your knees start to hurt - it is time to go buy some new shoes. One of the best ways to keep track of how many miles you have on your shoes is to keep a running log. LogYourRun.com will help you keep track of how many miles you have on your shoes if you setup your shoes in the running log.

It is absolutely essential that you get the right shoes that fit your foot snugly and are created for your running style. We dont all walk the same way, and we dont all use the same part of our feet when running either. This is called pronation and can be a problem if you dont get the right shoes. People with pronation need shoes that will direct their feet such that the impact from running is even. Getting the best running shoes will prevent you from getting knee and foot pain.

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Synthetic running clothes.

Running in cotton is painful. We live in the 21st century and we have people in space and fabrics that will keep you warm or cold and most importantly DRY. When you run you will sweat. If you wear cotton, your fabric will get wet and cold and start to feel heavy. Synthetic fabrics will help your body regulate the temperature by wicking the moisture away from your skin, and synthetics are usually much lighter than cotton.

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Timer and other performance measures.

It is not absolutely essential to keep track of your time when you run - but it is a great way to stay motivated and keep on track. Most sports watches will have a timer function that will allow you to measure time and also split your workout up into laps.

Another way to keep track of your progress is measuring the distance that you run. Along with time - distance can be used to calculate your running speed or pace. You can keep track of your distance by tracing your route on a map. There are also several step counting tools on sale that will allow you to get a rough estimate of the distance you are running. The best way to keep track of your distance is by using a GPS device to constantly keep track of your position on the globe. This will also allow you to keep track of your pace in real time.

Most sports watches also have a feature for measuring your heart rate. This is done by a heart rate monitor strap around your chest. Your heart rate is one way to measure of how hard you are working out. Generally heart rate is classified into 3 different zones:

1. Easy - also called fat burning zone because at this low level of exercise the main fuel is from fat.
2. Aerobic - also called the cardio zone because this level of exercise will workout your heart.
3. Anaerobic - at this level of exercise your body consumes sugars and makes lactic acid.

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Bodyglide.

If you run far and especially if you are new to running - you will chafe. Chafing occurs where your limbs rub against each other or against your clothes when you run and can be very painful. But don't let this keep you from running! Vaseline or even better - bodyglide - will prevent you from chafing. Bodyglide doesn't smell good or make a great living room ornament - but it really does helps with chafing so it makes the list of running essentials.

Cold-one compression and ibuprofen.

When increasing your running load you might eventually reach a point where your knees and joints start hurting - especially after long runs. This is usually because the impact of running is causing inflammation in your joints. This inflammation can be reduced by applying cold packs and pressure to the joints. A great tool for this is the cold-one ice-pressure-packs which will fit almost any joint in your body. These ice packs can even be used as prophylactics - if you use them regularly after long runs they could help prevent joint inflammation. Cold one packs can be bought online at coldoneinc.com. As a last resort you can also use non-steroidal anti-inflammatory drugs to reduce the inflammation. Ibuprofen is popular amongst runners because it does not cause the same stomach problems as aspirin.