Running Gear / Watches

What is the best running shoe?

The best running shoe for you depends entirely on the shape of your foot, your bio-mechanics and on the amount of running you do. Running shoes are designed to protect your feet from the road, provided traction on different surfaces, cushion the landing shock and support your feet.

Key points on picking the right running shoe?

Many runners experiment with different brands and models until they find just the right fit, feel and functionality. Remember, buy shoes designed for running: NOT cross trainers, cleats or casual walking shoes. Running shoes are MADE for running.

Why buy a real running shoe?

Running shoes provide the best protection for your feet, legs and body from the repeated stress of thousands of foot landings per mile. Each time you take a stride and land, your foot has to absorb 2X to 3X your body weight. This repeated impact is different from other sports. Running shoes have built-in features that enable you to run day after day more comfortably and with less chance of over-use injury. IMPORTANT: Running shoes should be switched out after about 400-600miles. The mid-sole will become "flat" or compressed and not distribute the impact-energy properly....instead allowing it to be more absorbed into the long bones, knees, feet, which can eventually cause injuries the more the shoes are used.

Here are some of the advantages of running shoes:

• Superior Cushioning

• Flexibility in the right places

• Stability or Motion control

• Traction on road or trails

• Tortional stability – stiff where needed

• Night-time reflectivity

• Breathability

Take a good long look at your feet. Feet, just like people come in all sizes shapes and designs. Is your foot wide forefoot and flat arch? Or, do you have a sleek high-arched foot. A running shoe that fits is very important. For the best fit and the most comfortable running, match your foot type to the shape and components of your running shoes.

The three types of arches

Feet can easily be divided into three categories; low, high and neutral arches. Someone may have called you flat footed in the past, no it doesn't mean you are slow. Stand up and put weight evenly on both feet. Look at your arches. Does your arch almost touch the floor? Does your foot or ankle roll in? People with low arches tend to have stability issues like over pronation.

Is your arch really high? Can you almost fit a golf ball under your instep? (Don't do that--golf balls are hard) The high-arched foot usually has the opposite problem. That means your foot rolls to the outside or "supinates."

If you have neither a low or high arch, then lucky you—you're somewhere in the middle (you've got lucky genes). The neutral foot is the easiest to fit and assuming you have no other structural issues you can run efficiently and comfortably with a lot

Why use racing spikes?

Running spikes are ultimately designed to help you run faster on certain, uneven terrain. By providing extra grip to the forefoot you can transfer more force forward, using that stick to push off, improving your stride turnover. Lighter than regular road running shoes, running spikes will also help you pick up speed.

Types of racing spikes.

MIDDLE DISTANCE SPIKES:

Still fairly lightweight middle distance running spikes will have more padding at the heel for greater cushioning over an 800 to 1500 metre distance. They're less rigid than sprinting spikes and the spike plate is not as far forward on the toe allowing for a more moderate speed.

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LONG DISTANCE SPIKES:

Best suited for events from 1500 meters to 10,000 meters, these running spikes provide the best cushioning while still maintaining a lightweight feel. They also do not feature the same aggressive spike plate as some of the shorter distance spikes.

Designed to take on more force over a longer period of time they're made from more durable, but heavier, materials. Sometimes middle and long distance spikes are grouped together.

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CROSS-COUNTRY SPIKES:

With slightly more cushioning than your typical track spike, these are developed for running on grass in cross-country events. Typically used with longer spike pins, these are designed with more ankle support and a more secure fit for uneven terrain.

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Spike Pins

Spike studs, or 'pins', come in different shapes and sizes.

• 6mm - These are best for track and field events. This is the only size of spike pin that is permitted on most athletics tracks.

• 9mm - Good for cross-country running, giving especially good grip in muddy and wet conditions.

• 12-15mm - Perfect for very muddy conditions in cross-country races.

Fit

Running spikes are intended to be snug to give you the most control over your foot but it’s important they’re still comfortable to keep you running at your best.

Don't Forget...!

• Always carry spares if you're heading out for an event and make sure you check your pins frequently as they can wear down as quickly as in 3 months, especially if they are worn on concrete or other hard surfaces. Make sure you only wear your spikes while on the track or at a cross-country event on a soft surface...not on cement.

• As running spikes are a snug fit whether you wear socks or not is up to you. Going sock-free however can increase your chance of blisters so look for a thin technical sock to get the best of both.

• Always break in a pair of running spikes before competing in them to reduce your risk of injury. Running spikes have a negative heel drop so extra stress is placed on your forefoot increasing your risk of plantar fasciitis, Achilles tendonitis, and shin splints.HOP SPIKES

Socks?

It's important to wear the right socks to prevent blisters. Specialist running socks are ideal - they're designed to keep your feet warm, dry and blister-free. Avoid socks with toe seams, as these can cause blisters. Some socks, such as 1000 mile socks, have been designed to prevent blisters by reducing friction. Socks with extra padding around the heel and ball of the foot will of course give extra cushioning and warmth.

Shorts?

Running shorts made of supple nylon are ideal. They are light, soft, allow airflow and you'll avoid any rubbing or sore spots, plus they are shaped to give complete freedom of movement. Some runners prefer tight lycra shorts, like those worn by sprinters, to prevent chafing and provide support. 'Skorts' are becoming increasingly popular among female runners.

T-shirt

Many runners wear Polypropylene vests and t-shirts. This man-made fabric is lightweight even when wet and wicks sweat away from the skin to the outer layer of the garment where it can evaporate, keeping you comfortable and dry.

COLDER WEATHER

Base layer/long sleeve top

Again, many people wear Polypropylene long sleeved tops. You can buy these in different thicknesses. Other people prefer natural wonder-fibre, Merino wool. There are pros and cons to both fabrics, for example Polypro wicks well but is prone to smelling. Merino is warm when wet but is usually more expensive.

Legwear

If it's cold, running tights are an ideal choice. Supportive and stretchy, they won't dangle in the mud or puddles and they won't chafe. Winter weight tights are also available - these have a thermal fleece lining and sometimes windproof panels for added insulation. NOTE: It's best to wear layers in winter...but remember you will become very not after 2-3 minutes of running.

Jackets

Lightweight, showerproof and wind resistant jackets are very useful for running. They are usually made from Ripstop Nylon or the mor expensive Pertex. You may also wish to buy a lightweight waterproof-breathable jacket. Something made from Gore-Tex's latest fabric, lightweight Active shell, or similar would be ideal.

Hat/Gloves

Covering the hands and the head is essential in cold conditions. It's well-documented that most heat loss occurs in these areas. Fleece hats and gloves are very warm and often wind resistant. Buffs are very versatile and useful - they can be folded into headbands, hats, scarves and so on.

Should everyone run with a watch?

For beginners, it can have a motivational effect or be a reminder to go out running. Once someone has settled into their sport a little, it is natural to want to learn more, improve and be able to compare your performance over time and with friends. This is where using a watch really comes into its own.

Will running with a watch help you to become a faster runner?

Being able to measure your performance is essential to being able to improve it. There are several ways of doing this but a GPS watch is the most versatile, easy and convenient. As well as performance measurement, these watches can be used to provide training schedules for races, intervals, laps, goals, pace, distance and heart rate.

How to use it to improve your running?

When people first start running regularly, a common mistake they make is to do every run at the same pace. And then, as they get more and more into the sport, another common mistake is not allowing the body to recover properly between training sessions.

Running at different paces is key to improving. Tempo runs, repetitions, fast race pace, speed sessions and interval sessions help you build your speed and your ability to maintain that speed, while easy efforts improve your aerobic fitness while also allowing your body to recover from hard runs. Your RECOVERY is absolutely essential to becoming a better, faster runner, because constantly knocking out hard runs puts you on the fast track to injury rather than improved performance.

A simple, non-expensive running watch (Timex Ironman, Casio) can help keep track of your recovery, target times and help you quickly calculate your heart rate. More expensive watches, like the Polar ambassador use the heart rate monitor to work out your different training paces.