Untamed Runner

Why did the hamburger beat the runner in a race? See the end of this post for the answer.

Many people start running to attempt a certain event. Or, maybe you start running and then think a race might be fun. Or, maybe you haven’t raced in a while but want to get back into it. Whatever your motivation, how do you pick it?

The most important item, and maybe the easiest, is distance. There are runners who go for a marathon, or even an ultra, for their first one. Others go for a 5K/10K/half-marathon. Sometimes odd distances show up, like a 4K for July 4th. Think about your goals and, based on how your training is going, what a reasonable challenge is, both time and distance-wise.

Once you’ve settled on a distance, the next and more difficult choice is which race. Some areas host races/events every weekend so it may be easy to find a 5K to half marathon. Other places only have a few races per year so it may be that if you’re going for a half-marathon, it’ll have to be the annual race in your hometown. While there are many marathons out there, they are more sparsely scheduled and unless you live in a major metro area, you will probably have to factor in some travel.

Check out this directory of races in the U.S. If you see one on there that you want to do, you should go to the race’s website to make sure it still exists and that the date information is accurate.

A few things you’ll want to keep in mind. Do you want to try a race with a large number of participants, or something smaller? Do you want to run it on roads, pedestrian paths, mountain trails? Do you want to go with cooler weather by picking late fall to early spring but risk the chance of winter conditions and possible slick surfaces, or do you want to go with a summer race but know it could be hot?

With the size of the race, as with everything there are trade-offs. A big race with thousands of participants can be a lot of fun. You’ll have plenty of company along the way, the course will be well-marked, and it will be well-stocked with aid stations. But, even for a well-organized one there may be more travel logistics involved, such as having to park further away from the start line or, in some events, using public transit and factoring in that travel time. Also, some parts of the course may get crowded and it may be tricky to pass people. With a smaller race, most will be well-organized but if there’s a smaller staff, the course may not be as well-managed and there may be fewer amenities. The plus side is it could be easier to get to, you may be closer to the start, and you will not just be one person among thousands and can move along the course more easily.

For whether you opt for trails or roads, you’ll want to pick something that you enjoy running on and that you’ll be able to train on. For my first 50K, only 10+ miles were on true single track (10+ were on dirt road/jeep road and 10+ were on asphalt) and I figured I didn’t need much time training on the trails. My ankles were pretty sore after that one. For the next 50K which was 90% single-track, I did nearly all of my long-distance runs on trails, as well as some shorter ones.

Most races will post their routes ahead of time so you can look at exactly where you’ll be running. Others will not only post the route but they’ll also show the elevation profile of the course. This is incredibly valuable. If your goal is a marathon with net downhill elevation loss, you may want to do a shorter preparatory race that is either net downhill, or features a substantial length that is downhill, to acclimate your body to it. Or, if your goal is a race that involves lots of climbing, you may want to pick a shorter race that features lots of long uphills or sustained elevation gain. Even if you’re not going for a race that has lots of ascent or descent, if you know the elevation profile ahead of time, you’ll have a better sense of where your mile splits will be faster or slower.

The weather is completely out of your hands. See my earlier post about training for that. Obviously the time of year will have something to do with that. But, pick a time of year you’ll be comfortable with. If you loathe going out in temperatures under fifty degrees, it would be better not to pick the “Blizzard Blast 5K” (to my knowledge that name is made up) in January even if the weather in your area is temperate.

For those of you in the Denver metro area or who may travel out here, I’d recommend All-Out Multicourse. They have 10 events with multiple races every year. Their races are fun, they’re always put together well, and they know how to take care of runners. 3W also hosts outstanding races, including Let Freedom Run on July 4th. The Bolder Boulder is large and popular, and there are also excellent smaller events, such as the Taste of Louisville.

Once you’ve selected your race, if you’re aiming for a specific accomplishment (finishing a marathon, getting a certain time in a 5K or 10K) I find it helpful to do a race one to three weeks before my “main” race. It gets you acclimated to racing and how your body will feel. If it goes well, great. If not, then you know what to do differently for your main event. What distance race should you do as your test run? I’ve always followed the rule of thumb that race recovery is one day per mile. So, you wouldn’t want to do a half-marathon one week prior to your main event. Given that the point is to experience a race, a 5K or 10K would work well in many cases. This advice also goes for more seasoned runners.

Once you’ve chosen the race, trained on the proper surface, and have gotten to race day, trust your training and enjoy it.

Running food 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): Gingerade Gu: I’m not exactly sure what “Gingerade” is–it sounds like a bad flavor of punch from a reception–but for the Gu it’s a gentle flavor, not offensive in any way, and it gives you the energy you need. If anyone knows what Gingerade is supposed to taste like, let me know and I’ll be glad to do a follow-up review.

Answer to the joke above? Because the hamburger was fast food. For runners with kids, how to pack a “Bob” or running stroller next time. And, Badwater is coming.

Untamed running. It’s the first day of summer and true to my untamed running nature, I run in hot weather. Maybe it’s the challenge, maybe it’s the enjoyment, or a combination of the two. This post will describe how I prepare myself before, handle the heat during, and recover from, a hot-weather run. (I will emphasize that hot-weather running is not for everyone and these methods have worked for me. Run in hot weather at your own risk.)

Through my teens and early twenties, I never carried water or any other liquid for a run shorter than 15 miles. Now, following an incident several years ago where I ran in hot weather and got sick, I’ve changed my routine. I’ll carry liquids for anything ten miles or over and, depending on the temperature, I’ll take it on shorter runs. When I got sick, it was most likely improper recovery from the run and then being out in the sun the rest of the day. However, I missed a day of work and a few days of running and therefore am much more proactive during my hot-weather running.

For a recent distance run when it was in the mid-90s, I did several things to counteract the heat. The night prior, I froze a bottle of Gatorade to take with me and chilled another one to pour into my insulated water bottle. The evening before and the morning of, I drank extra water.  An hour before the run, I soaked a bandanna in water, put it in a plastic sandwich bag, and stuck it in the freezer. When I was getting dressed to run there were several items I conscientiously chose to help with sun/heat protection. I put on a white t-shirt and white hat, then liberally applied sunscreen to my arms, neck, and face. (I’ve also used a long-sleeved white shirt instead of sunscreen.) I deliberately wore very thin socks, and of course sunglasses. My final bit of preparation was to put my chilled Gatorade on my Camelbak belt, with the the now-frozen bandanna (still in the bag) in the zippered pocket. The frozen Gatorade went into a hand-held bottle holder.

My average training pace tends to be in the 7:15-7:30/mile range. When the temperature gets into the mid-90s, I may keep this pace though for a distance run, I’ll usually back off a little. Regardless of the pace, to keep myself feeling as well as possible once I’m on the hot-weather run, I’ll take several sips of Gatorade every mile starting at mile one. As the run goes on, I may take longer drinks beyond sips. This may be overdoing it but the idea is to never let my body get too depleted. This seems obvious but you’d be surprised how easy it is to think “I feel fine” and then turn an ugly corner and struggle the rest of the way.

Around half-way through my run, the Gatorade that started out as cool had turned warm. I switched to the frozen bottle which was still cold. Fortunately, it stayed cold the rest of the way. (I’ve found that hard-frozen Gatorade can stay frozen and then cold for a good-long while.)

About two-thirds of the way through the run, I got out the wet bandanna which was still cold and tied it around my neck. I’ve also started with a wet bandanna and taken it off later. Both ways worked.

By the time I returned to my house, I had managed to keep my pace at under 8 minutes/mile–7:55-ish. Nothing supersonic but given the conditions, I was okay with it. Then, the cool-down routine began. While it may be tempting to guzzle a lot of cold water or sports drink, I tend to go with room temperature fluids first, then switch over to cold ones later. I popped the nozzle open of what had been refrigerated Gatorade and a bunch of it geysered out on me. I drank the rest and it had gotten so hot that it was like taking down Gatorade Green Apple soup. Prior to the run, I had made a quart of lemonade and left it at room temperature. I sat in the shade and drank that. Eventually, I switched over to cold water and drank that inside while stretching.

The last several times I’ve run in hot weather (including a 15 miler where I did not bring enough fluids–luckily my route took me by a rec center where I could go in and refill the one bottle I did have) I’ll wonder how well I’m managing it. I mentioned that my fluid intake may be a little over the top, and it may be that my entire routine may not be necessary. On the other hand, I’ve felt good after my last hot weather runs, including the 15-miler, and have been able to run the next day.

You don’t want to go too over the top with unnecessary preparation or induce hyponatremia, but it’s also no fun to end up sick. Know your body, respect the heat, prepare well.

Running food 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): In the spirit of Gatorade Fierce Green Apple soup, I’ll review Gatorade Fierce Green Apple as it tastes either at room temperature or chilled. It’s like drinking a green apple Jolly Rancher. It’s that awesome. I enjoy it both before, during, and after the run. It’s refreshing and doesn’t create any GI issues for me. I tend to like the Fierce line and will discuss the nuances of their other flavors in future posts.

How to pick a race/event next time…

Before getting to my post, exciting running news this week. There had been a rumor on LetsRun that Kipchoge wouldn’t race again in 2018 but now he’s going back to Berlin. Fingers crossed for good racing conditions that day. On to the post…

Last week I wrote that untamed running would be featured for this post in the context of the Jackalope 5K. However, based on a few unexpected occurrences that day and having to make adjustments before and during the race, I’m modifying my topic for the week. The Jackalope 5K is still the subject but learning to make adjustments is the focus.

It’s 7:20 a.m. in Laramie, WY. The Jackalope 5K starts in 40 minutes. I got here at 7:05, close to my planned arrival, and got my race bib and information. Now, I’m going into race mode. It’s not what I would normally do, but it’s an adjustment that needs to be made.

A standard 5K/10K warm-up for me is a light 20 minutes of jogging, stretching, several striders, a final porta-john call, discarding any lingering warm-up clothing, and getting to the start line about 5-10 minutes before the race begins. Sometimes this doesn’t work out, such as this past Saturday where I got rid of my warm-up gear forty minutes before the race and got in around 10 minutes of light jogging. Or a snowstorm a couple of years ago where I had to cut my warm-up short to do a complete wardrobe change because I was already soaked to the skin.

How do you cope when your warm-up plan is thrown off, even a little? The most important part of the pre-race routine is getting to the line before they start it. Everything else between that and your ideal warm-up is different grades of readiness. Don’t let things not going exactly according to plan sink you. And, be open to a slightly different routine being effective for you. Move on quickly and you may surprise yourself with your adaptability.

It’s 8:04 a.m. The race is starting a few minutes late to accommodate the long line at bib pick-up–this is a very generous move by the organizers. I look around at the other competitors, trying to figure out how I may stack up. I’ve never run here before, I don’t know anyone, and it’s impossible to know how their times match up to mine. Now it’s 8:05, and here comes the start…

After you’ve run for several years, you’ll have a good idea of how fast you are and you may have a sense of how you’ll finish in races. If you run the same race every year, such as a 5K/10K/half in your area, you’ll have an even better gauge of how you’ll finish.

Generally a goal in a race is to finish, make a certain time, and/or make a certain place. If you’re aiming for a certain time and fewer runners show up than you planned, you may not have as many people to pace off of. If you’re aiming for a specific place, perhaps more runners show up who are faster than you. For the former scenario, it may be more difficult to get your time but perhaps a higher place is attainable. For the latter, just reverse it. More fast runners could equal a better opportunity to pace off of them and get a better time. Neither is the scenario you planned for. Adjusting to them is better than losing yourself to frustration.

While you should have a reasonably intelligent prediction of how you will perform, you also need to be flexible in your thinking because race days are full of surprises, most of which are beyond your control.

We’ve been running for several minutes. Though my watch is going, with no mile markers I’m not entirely sure how I’m doing time-wise. I’m all alone in first place but I’ve come to a junction with three direction options. There are no race officials and no course markings. I’m losing time but there’s no choice but to wait for second place to catch up and hope that person knows where we’re supposed to go. I wait for about twenty seconds and here comes second place.
“Where do we go?” I ask.
“I don’t know!” is his response.
We pick the route that seems most logical and hope for the best.

If the course becomes problematic, such as the footing is worse than you wanted or you’re not sure where to go, this can be frustrating as there’s no correlation to either a higher place or faster time as in the scenarios above. When it comes to course issues, you’ll need to look for tangential positives. The weather for a trail 50K I did several years ago was gray and rainy and there were choices to make on directions deep in the woods. At an aid station, I paired up with a runner behind me and we worked together the rest of the race to make sure we got to the finish. I’m not sure how it would have turned out had I gone on alone, but I preferred not getting lost and I had someone to swap running tales with for about ten miles. From Saturday’s experience, it’s another good story for the racing repertoire.

We chose the correct route because a few minutes down the path, there are a couple of race officials. I’d been concerned that letting the second place runner catch up to consult about the course would jeopardize my chances of winning. However, I’m all alone in first place again. The nagging issue now is I only have a vague sense of how far I have to go.

With many weeks, if not months, of training having gone into a race, it’s natural to be unsettled when surprises happen. It takes some running maturity to learn how to adjust. Know yourself and your abilities. At this point in the race on Saturday, based on recent 5K times, I figured there was roughly a mile to mile-and-a-quarter to go. I could push the pace a little now to potentially increase the gap between me and the next runner while leaving a little gas for a final sprint if necessary.

The course is “lollipop” shaped and I’m headed into the last few minutes of the race, at least based on my time for the first segment. Is being at 7,000 feet versus 5,000 enough of an elevation difference to create some kind of unexpected fatigue at the last minute?

Is it easy to make mental adjustments during a race? Absolutely not. We get tied into different bits of knowledge and assumptions. If it’s a course we know well, different landmarks along the way may remind us of good or bad parts of past races or workouts. If it’s a course we don’t know, we may be uncertain about how far we’ve run or how steep the next hill is. You’ve presumably put in a lot of effort to prepare for this. For a new course, trust your training. If it’s a familiar course, try to shrug off past negative experiences. It’s a new day and a new run.

There are the purple and white balloons marking the finish line and I’m feeling good. A quick glance over my shoulder. I’m all alone. I give one extra push and cross the line in first.

Having been surprised in multiple ways over the years, I can assure you that it’s never easy to adjust. Winning this past Saturday was a pleasant surprise, especially with multiple parts of my warm-up routine not going the way I prefer and the challenge of one section of the course not being marked. When you have your own unexpected circumstances, make your adjustments, focus forward, and keep running.

Running food 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): Hammer Gel Vanilla : I’ve always found Hammer gels to be a little thinner than other gels. This can make it easier to take down while you’re mid-run. The vanilla flavor was present but not overpowering and I got the energy boost I needed. There was no caffeine. I would use this again, especially if I’m already caffeinated and I need something that can be swallowed a little more quickly.

Untamed running next time, including Gatorade Green Apple soup and a small geyser…

When you walk into a running store, you may be overwhelmed by the variety of the clothing and gear choices, as well as the prices. It’s true that good running clothes and gear are expensive. It’s also true that they can last a long time if you take care of them–more on that below.

This will be a general overview of the gear you might find useful. I’ll do more item-specific reviews in future posts.

Like socks in my last post, moisture-wicking is the key for running clothing. Cotton and other fabrics hold moisture longer and you have a greater risk of chafing. While runners used cotton and other “non-wicking” materials for decades, we’re much more comfortable now. Again similar to socks, once you have the right material, you pick what piece of clothing is most comfortable and the color/style that best suits you.

Depending on when you’re beginning your running program, you may be able to get away with starting small, such as shorts and a shirt. As you move into the fall and winter, you will likely want to add a light pullover, running tights/pants, or even a heavier running jacket. Gloves and headgear are essential.

Many races are now handing out moisture-wicking/synthetic/tech shirts. If you run two or three a year, you may be boosting your running wardrobe by two or three shirts a year–obviously more if you race more. Some winter and fall races will hand out long sleeve shirts, too. If you don’t like how the race-designed shirt looks there’s no problem, just use it as a base layer for your winter running. Nobody has to see it.

You may be able to get away with more basics than you realize. For years, I only had one pair of light running tights for winter running. When it got under ten degrees, I would wear those then throw an old-school pair of sweatpants on top. The sweatpants didn’t have the properties I prefer but since they were an outer layer on top of the tights, it didn’t matter.

I would encourage you to be creative getting “new” running gear. If I’m parking somewhere for a run, I put my essentials in a running wallet. Except that my running wallet isn’t an official one. When we were moving recently, I found our old digital camera case (remember those?) and it was a perfect size for a few ID cards, cash, and my car key. Instead of buying new running gear and tossing the camera case into one of our donation boxes, I had a free running wallet.

For your hydration/nutrition needs, there are a few basic options including handheld bottles, belts with bottle holders/zippered pockets, and small backpacks you can wear. What you use is all personal preference. I will say that if you’re running longer than a couple of hours, a belt with bottle holders/small backpack is pleasant as you can either have your hands free, or you can use that plus a hand-held bottle and have extra fluids.

As you develop as a runner, your wardrobe and gear will increase. This is helpful because even though the workaround options are fine, you’ll be more comfortable in the new clothes that are designed for running.  In the meantime, be creative and practical and you’ll surprise yourself with what you can do.

When you are ready to wash your running clothes, modern washing machines are gentler than older ones. Regardless of the age of the washer, air-drying will preserve the clothes’ longevity. Also, I never, ever throw my running shoes in the washer. For starters, they’re running shoes, not work shoes. They’re supposed to get dirty. In addition, submerging them in water and soap, even on a gentle cycle, breaks down the materials faster.

Much of my running gear has lasted for years by taking care of it. In the photo above, the shirt and shorts were acquired over ten years ago. I can’t guarantee yours will last a long time too, but your odds are good if you’re careful with it.

Running food 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): Clif Shot strawberry. Clif has been a popular brand among athletes, especially runners, for a long time. I’ve always loved Clif Bars. However, years ago their gels, known as Clif Shots, had a heavy brown rice syrup flavor. Many people liked it. I was not a big fan. However, I tried the strawberry Clif Shot last week. It is all strawberry, no brown rice syrup that I can taste, and it is all good. I’m glad because it is highly regarded and it’s good to have an additional flavored gel I enjoy.

I’m signed up for the Jackalope 5K in Laramie, Wyoming this coming weekend. It sits at 7,000 feet so I’m not expecting a fast time but it seems like a fun adventure. Will report back on that next time in the context of running untamed…

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…