Untamed Runner

I’ve always found socks to be one of the easiest purchases to make. Besides being moisture-wicking and getting the right size, everything else is about your preference.  Just pick the texture that is most comfortable, the color that is most appealing, and the style that works best for you (hidden, comfort, thin, etc.). They are a tad expensive (don’t expect a similar price to the bulk packs of socks from Costco) but if you take care of them, they will last a long time and your feet will love you for them. My two favorite brands are Balega and Feetures but there are many good ones out there.

One other quick sock note. You may notice some runners wearing “compression” socks. I have one pair. They are expensive. I use them for either the day after a hard workout to help recovery, or for a long run when I know my legs have gone through a lot that week. You’ll see some professionals wearing them in races though many do not. Some runner friends of mine wear them all the time, some never. Given their price, I would do some research and see people’s rationale behind the choice to use them. Maybe they’re something for you.

I’ve been reviewing running food for a couple of weeks. Why and when should you use this sort of nutrition/energy?

The why is obvious. On longer runs, your body is burning fuel so you need to replenish. The when is murkier. There are recommended intervals on the packaging but ultimately it’s up to you. You don’t want to overeat, but you also don’t want to wait until it’s too late. Try a few, try some intervals, see what works.

For my first marathon, I knew I would need fuel along the way besides sports drinks. I trained with different kinds of bars and also gels. Flavor and variety (some of the “chocolate” flavors only resembled chocolate if you really focused on it) have improved considerably since the late 1990s and when you go to a store that carries these items, there may be dozens of options. Besides bars and gels, there are gummies, jelly-bean style products, waffles, etc. Some folks will spend long periods of time analyzing every last ingredient, some will go with what someone else recommends. I tend to try a bunch of different ones. My goal is to have a little energy boost, maybe some caffeine, without creating any stomach discomfort. You can start with the main brands: Gu, Honey Stinger, Hammer, or Clif, and branch out.

One of my friends eats blocks and bars for snacks, others reserve them just for long runs/endurance activities. I tend to use them for long runs/races or to reenergize quickly after a long workout. I’ll test them on three to six mile runs and once I’m pleased with one of them, I’ll use that as my go-to fuel for long runs.

(True story: on a very early morning run when it was snowy and cold, I carried a thermos of coffee and a maple-bacon flavored gel so that half-way through, I could combine a small “breakfast” with a sweeping view of the snow-swept vista. While not quite the same as bacon out of the pan with a mug of coffee, it was pretty darn good. I’ve only carried coffee on a run twice and wouldn’t recommend using it as an in-run beverage.)

Back to running food reviews. My rule is to not only have tested the gel/bar of choice prior to the long training run/race day, but to have acclimated to it and used it for several runs ahead of time.

Some races will post what types of drinks/gels/bars they’ll be handing out. In any race marathon length or less, I don’t want to carry anything more than is absolutely necessary, including gels or sports drinks. Why create the extra hassle? By researching what a race is handing out, I can use them during training runs and acclimate my body for them.

For one marathon I did several years ago, they were handing out a type of gel whose flavor I did not like. But, wanting to set a personal best, I spent the weeks leading up to it using these gels and washing them down with the race-provided brand of sports drink. I never learned to like the flavor, but I got used to them and only had to wear shorts, shirt, and shoes and I set a personal best by 5 minutes.

Last but not least, beverages. Like edibles, there are many types of sports drinks out there and like the edibles, I would try several and see what you prefer. I’ve been fortunate that Gatorade and Powerade have worked for me. They are not as expensive as some other drinks and they are available everywhere I travel so I don’t have to pack drink powder or worry about adapting to something new on the road. I’ve also used Accelerade in the past, as well as Gu and V-Fuel mixes. All of these did what I hoped they would do, which was help me sustain my run.

Be smart on all levels with what you’re taking in and how you learn to adapt to it or like it. With the dozens of available flavors and textures out there, something will work for you and heck, you might even like the taste.

That leads to my running food/beverage review of the week and I’ll do two, since this post has focused on them.

(Note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Powerade fruit punch. This is a product I like especially prior to a run/race and during the run/race. Its flavor is mild and it keeps me starting and going on all cylinders. The second review is the Strawberry Waffle by Honeystinger. Excellent flavor. Like the gingersnap waffle (see my previous review of that), I like it best either before or as a recovery snack.

Running gear next time and how to be practical about it…

(The shoe in the photo is not the shoe being described in the first paragraph. It–and its right shoe counterpart–work well for me.)

These shoes look phenomenal, like I’ve been gifted a pair of custom-made racing flats from a company who used their extensive resources to pour in the latest, greatest technology to what’s on my feet. But, my feet hurt. Not because of running an excessive distance but because instead of buying a pair of running shoes based on fit and comfort, I went solely with the flashy, intimidating, cooler-looking shoes. I thought I would break them in, that the odd feeling they created in my arch would go away. I had been running for about twenty years at this point and I knew better. If they don’t feel awesome in the store, if there’s something nagging your foot, then keep trying on shoes. But the cooler-looking-shoe bug can always bite, regardless of your experience.

Shoes are the most important item for enjoying running. This can be an intimidating purchase for many people. What does neutral or cushion mean? Does stability mean there’s no cushion? Why do the trail shoes look cooler?

My favorite (and currently only) way to buy running shoes is to visit my local local running store. Running stores (and there are a bunch out there) are typically staffed with runners who have gone through many pairs of shoes and have worked with many customers and received their feedback. They will be able to diagnose your footstrike (how your foot hits the ground) and recommend an appropriate pair of shoes. Also, if it’s a well-regarded, established running store, all the brands they carry (such as–in alpha order–Adidas, Asics, Brooks, Hoka, Mizuno, Nike, Saucony, etc.) will be “good” and you only need to worry about whether the shoe works for you and not how the brands stack up against each other. Shoe reps bring in products to these stores all the time and if the owner/manager doesn’t think they’ll work out for their clientele, they won’t stock them.

Prepare to spend in the $120-150 range for a pair of shoes. This may seem expensive but if you’re serious about running, these shoes will pay off in the long run (pun intended). They typically will last 400-500 miles or one year, whichever comes first. If you run 3 days a week and 3 miles each of those days, the shoes will last you a year. If this seems expensive, keep a couple of things in mind. You’ll want proper running shoes and they will cost something. Also, it’s expensive (and irritating) if you develop any repetitive motion injuries and have to spend money on a doctor visit and/or take time off from your running.

If you don’t understand what the shoe technology means, you have two options. The first is to be aware that any running shoe recommended by a running store specialist that’s in the $120-150 range is an outstanding shoe. This is a head-in-the-sand approach, but it avoids the dizzying array of shoe tech talk if that’s not your interest. The second is to talk to the salesperson about it. Runners love to talk running and all the gear. The folks who work in these stores are more than happy to discuss their products and the technology that goes into them.

Be open to suggestions. The “neutral” shoe may look flashier but if you’re concerned about your foot health and want a successful running career, finding the appropriate fit is best.

If you don’t live within a reasonable distance of a running store, buying the correct shoe can be tricky. I went to college in a small town in Ohio and had to buy shoes via a catalog. Being young and with the internet existing as more of a wild conglomerate of information, I got lucky with what I picked. If you don’t want to depend on luck, you could consult a local physician/podiatrist. And, these days the internet has many more reputable ways to research shoes and whether they’re appropriate for you. If you have to order them online, make sure there’s an easy return policy, just in case. The obvious advantage of the store is you can get a feel for them right there.

Three times I’ve gone with a “cooler” shoe and I regretted it all three times. I’ve lived to tell about it and my feet forgave me, but these were decisions based on vanity and not long-term running health. When I’ve chosen shoes that feel like a glove and are appropriate for my footstrike, I barely feel them on my feet and I’m a better runner for it.

Trail shoes. You really only should wear them if you’re primarily running trails. Yes, one of my three “cooler” shoes was wearing trail shoes while training for a road marathon. I’ve not done that again.

Once you’ve found a brand and model that work, stick with them. I’ve been wearing the same model for a few years and most of the adjustments by the manufacturer have been cosmetic and enhancing the cushioning. If they ever alter the stability or shape, I’ll need to explore other options (and I’ve had multiple brands and models over the years) but as long as the shoe feels good and you’re staying injury free, go with what works.

The running shoes are just the beginning of the apparel and equipment you’ll want, but they are the most important. You may need other items depending on what your running goals are, where you run, and what time of day you run.

Running food/drink review of the week (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Honey Stinger Gingersnap waffle. Excellent taste and more like a cookie–a plus. I prefer these either a little while before my run or as a replenishment snack after. A fair number of crumbs but if you’re outside, you’ll make some local insects happy.

Socks next time and how you can go with the cooler, more intimidating look with those, and an overview of running treats…

The wind howled and blew the wet snow in every direction imaginable. It had been this way all night and the 5K I was warming up for was set to start momentarily. Part of the course was on dirt paths, including the beginning. When the race started, several people wiped out in the opening 200 meters as the trail had been reduced to mud soup. I had a certain time goal in mind, but that went completely out the window in the first mile and I focused on running hard, staying upright, and hoping for a solid place…

What is the ideal training weather? All of it, barring hurting yourself. If you don’t believe me, then ask yourself this question. What will the weather be for the race you signed up for three months from now? Yep, you have no idea. Sure, if it’s between June and August and you’re in the continental U.S. it will likely be warm. But you could still have a hard rain and/or wind.

Short of putting myself in a dangerous or health/injury compromising situation, I get out and run, no matter the conditions. For the snow, a good pair of Yak Trax or similar anti-slipping gear doesn’t cost too much. A warm running jacket and warm running pants, while potentially inducing sticker shock, will last for years if you take care of them properly. For those sub-zero days, I wear running tights under my running pants and slip on a pair of mittens over the gloves. I’ll cover my face with a neck gaiter and one other item, like a bandana. (My lowest temperature so far is either 8 or 9 below 0. I’m not sure where I would draw the line and hope it doesn’t get that cold where I have to make that decision.)

If it gets into the hot end of the thermometer, drink plenty of fluids ahead of time and carry some with you, even on a short run. (I prefer a sports drink, as it helps replace more than just liquid.) Put on sunscreen and a hat, wear sunglasses. I wear Tifosi right now and have been pleased. Another popular brand right now is “goodr” and part of their appeal is they’re inexpensive. Running hats aren’t too expensive and can survive modern washing machines–I do air-dry mine.

Besides the race above, I’ve run others in rotten conditions, like thirty-four degrees and heavy rain. These races were awful, but I’d trained in conditions much worse and while I wasn’t prepared to set a personal best, I also wasn’t daunted by it.

Above all of this, know your body. I know one runner who won’t go out in anything under 70 degrees and another runner who cringes at anything over 70 degrees. Their bodies react differently and when it gets to temperatures where they struggle, they may hit the treadmill instead. If you’re not sure how you’ll feel in unusually warm or cold weather, take a short run on a familiar path and pay attention to how your body reacts.

Miserable weather can show up for races so I prepare myself accordingly, run outside as much as is practical, and show up to the starting line with confidence.

When I finished the 5K at the beginning of this post, I was in a solid second place and happy to keep trucking from the finish line to the car, where I had packed extra dry clothes.

Running food/drink review of the week (note–gels, bars, chews, sports drinks and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Salted Caramel Gu. Nice flavor, tastes like salted caramel. Good energy boost and with a little caffeine, you supplement any rush you might have missed if you cut back on your coffee on race/long training run morning.

Shoes next time, including free advice (based on three vain decisions I’ve made) on why you shouldn’t go just for looks…