Welcome to my first running blog! This is for those that just started running, like me, and those who want to try but are a bit clueless. Keep checking this spot for running events, guides, and some other stuff about running, and more!
For my first entry I am sharing with you excerpts from a mini-seminar called Running Aid (Part 2) brought to us by our friends from Pinoy Ultra Runners, held at R.O.X. in Bonifacio High Street last September 11, 2008. These 10 running essentials were part of the presentation made by Neville Manaois, Team Principal of Pinoy Ultra Runners.
10 Running Essentials
- The right running shoe
Having the right pair of shoe is obviously essential to running. To have your “perfect sole-mate,” it is a must that your first “know” your feet, that is, know your foot type. One method of determining pronation and ultimately, foot type is by checking your arch height. The easiest way to figure out your arch height is by using the Wet Test.
- Normal Arch (Neutral Pronation)
Normal/Neutral pronators should choose a running shoe with a Semi-Curved shape. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. You have the best range of shoes because just about any pair will suit you. Stability shoes with moderate control features are recommended.
- Low Arch (Flat Feet/Overpronator)
Feet with low arches strikes on the outside of the heel and rolls inwards (pronates) excessively. Those with low arch should stay away from highly cushioned, highly curved shoes, which lack stability features and instead choose shoes with stability or motion control.
- High Arch (Underpronator)
People with high arches typically don’t pronate enough. Because it doesn’t pronate enough, it’s not usually an effective shock absorber. If you have this type of feet you should stay away from motion control or stability shoes, which reduce foot mobility, and choose cushioned running shoes.
- Shoe Shopping Tips:
- Shop in the late afternoon when your feet are at their largest. Your feet will expand while running.
- Wear or buy the socks you’ll wear when you run.
- Ensure fit. Measure front and back by inserting fingers.
- Normal Arch (Neutral Pronation)
- Racing or Training Shoe
I guess the best answer to this is to have both. Training shoes protect your feet while you are training but are often not as comfortable for use in races, especially long distance ones. Racing shoes are of course best for racing but normally doesn’t offer as much protection as training shoes during times you are not racing. Having both shoes lengthens the lifespan of your both your shoes which are of course in themselves investments, not to mention that you have the right pair for the right job.
- A Watch with Lap Memory
Having a watch with a lap memory allows you to monitor your progress and lets you be aware of your limits. There are some cheaper alternatives available in the Philippine market that even offer more features than the more expensive ones bring so looking around helps.
- Technical T-Shirt
I know this sounds techy, but it really is just shirts made of synthetic fabrics. This is really a must for runners especially long distance ones. Avoid wearing cotton when running because it holds your sweat and doesn’t dry quickly, which can lead to chafing. Synthetic fabrics wick moisture away from your skin so cooling evaporation can occur. Commercially speaking, these are the ones you see branded as Lycra, Climacool, Dri-Fit, Coolmax, Supplex, Clima-Fit, Spandex, Supplex, etc.
- Hydration Equipment
This is a must for distance runners since you can lose more than a liter of water an hour through sweat, and this will start to affect your efficiency if you don’t replace it. There are various designs out there from various brands so if you’re buying one choose one that best suit your running style.
- Energy Drinks
I’m not going to endorse any specific brand, but energy drinks are better than water in terms of speed of absorption, plus, unless you’re drinking mineral water, it replenishes the minerals you lose through sweat and running. Personally I prefer non-carbonated ones especially during races.
- Petroleum Jelly and Sun Block
Personally I haven’t run a distance long enough for me to use these, but in case that you do (can you say Ultra Marathon?), it is better you have one to prevent sun burn or chafing. You don’t really have to bring it with you if you don’t want to, you can apply it beforehand. Some of my “older” friends even put pain relievers on their joints before a run as a preventive measure.
- Running ID
I actually wasn’t aware of this item until this seminar came along and I think it’s quite ingenious! I haven’t tried trail running but I think this item is multi-purpose especially for trekking-related activities for those identification purposes and medical emergencies.
- Running socks
Like the one stated about shirts, don’t wear 100% cotton socks during your runs. Your feet will most likely be sweating a lot, and cotton tends to keep your feet wet. Look for synthetic blends which are best at wicking away moisture.
- ICE Bag
If you’re running long distances especially remote areas it’s better to bring one with your group.
Aside from Neville, Dr. Paolo Punsalan, also of Pinoy Ultra Runners, an Orthopedic Surgeon, also gave a presentation about Running Form & Technique.
Running Aid is a series of free mini-seminars conducted by Pinoy Ultra Runners usually held at R.O.X. targeted for beginners to have a guide to “injury-free” running. I’ll post invites here on future Running Aid sessions, and for those who were not able to attend one, I’ll also post excerpts whenever possible so keep checking back for more events and updates. You can visit Pinoy Ultra Runners’ website at pinoyultrarunners.multiply.com. Until the next post, see ya!