Starting running - what do you need (proto-sticky)

RayCun

(I volunteered to write something like this when the equipment subforum was mooted. Is there anything that should be added? removed? rewritten entirely? It needs a section (at least) for women runners, and a separate post for triathletes would be good?

I thought if this was left up for a few days of comments, it could be polished up and posted as a sticky...)

One of the great things about running is that its so easy to get started. You don't need to join an expensive gym (or a club, though they're pretty cheap), pay fees every time you run, or get lots of equipment. All you really need are clothes - and only the runners will cost more than a few quid.


Top - a t-shirt, a long-sleeved top, or a singlet

Your top should be a wicking fabric, not cotton. Cotton will trap moisture, get heavy, chafe more. A wicking material will draw the moisture away from your skin, making it easier to get rid of excess heat and also offering some protection from rain. Examples include Nike Dri-fit, Adidas Climalite, Mizuno Drylite... you get the idea. A lot of races will give running tops to entrants, so you don't need to buy too many.

You will warm up pretty quickly when you're running, so for most of the year a shortsleeved top is fine.


For your lower half - shorts or running tights

Running shorts should be light and also made of wicking material.
If it's colder, you could wear some running tights - though this is a bit controversial - or running trousers
Everyday tracksuit bottoms will have the problem that they're not made of the right material, so they'll get heavy and cling when they're wet, and be too hot when it's warm.


Socks don't have to be anything special. The Aldi and Lidl running socks are very popular, though some people swear by more expensive brands. The key consideration is protection from blisters, so you need socks that will help get rid of moisture, and fit well.

(Taken from this thread )
To get blisters you need 3 things
1. heat
2. moisture
3. friction
eliminate even one of these and you won't get blisters.
1. ventilated shoes and not running in the sahara will help with this but it's the most difficult to eliminate completely as your feet are already quite warm and running makes them more so
2. wicking socks (and ventilation again) will help with this. Socks a personal thing. I love toesocks and hilly thin skins but many boardsies swear by twin skins. Try a few types to see what works for you.
3. proper fit is the key to avoiding friction. get your trainers properly fitted by someone who knows what they are talking about (not the work experience guy on Saturdays in lifestyle sports). learn how to lace your shoes for running. Many of us have dodgy feet (in my case second toe longer than big toe), buy your shoes accordingly.


Shoes

Don't buy some runners because a friend wears them and says they're good. There is no right pair of runners for everyone. The right pair for you depends on
- the shape of your foot
- your gait
- the amount of miles you intend to run in them
- your weight
- the conditions you'll run in


Go to a shop where you can get expert advice, not some random tracksuits-and-runners shop. Gait analysis is a useful tool, but the main thing is that the staff in the shop know what they're talking about.


Running in Winter

Remember that you will generate heat from running, so you don't need to pile on too many layers. A long-sleeved top and running tights might be enough. You could add gloves, hats, and a jacket - things that you can take off when you've warmed up.

Reflective material is a priority in winter - either bright clothes, or a reflective belt/jacket on top.

A headlamp is useful if you're not running in daylight, or under streetlamps.

Running in winter might also mean running on ice or snow. Check out this thread for advice and opinions


Chafing
As you run longer distances, you'll notice you start to get sore in different places - where there's a seam in your clothes, and around the nips (for men)
Use Bodyglide (or vaseline, but it's bad for your clothes?) around the affected areas.
Use plasters, micropore tape, or nipguards to prevent the dreading bleeding nipples.


Measuring how far and fast you run

The cheapest option is to use a stopwatch to time your run, and use mapmyrun (or a similar site) to measure the distance.

Next cheapest is a watch linked to a pedometer (the Nike + for example)
The pedometer isn't great for accuracy - basially you calibrate it by running a known distance, it says "okay, that km took X steps" and from then on calculates distance run by counting steps and comparing to X. Which is fine, as long as your stride length doesn't change. If you recalibrate regularly, it should be within 5-10% of your actual distance. When you upload your run it will tell you (roughly) how fast you were going at different stages.

A GPS watch (such as a Garmin, see megathread) uses a satellite signal to calculate your position... and your position a second later... and another second later... and so on. It uses this data to calculate how far you've travelled, and how fast (and will usually have a range of other features such as programmed workouts, heart rate monitors, etc). They usually cost at least 150 quid.

huskerdu

I think the fact that 123 people have viewed this and no-one has replied says it all.

You nailed it, Ray, nothing to add.

donothoponpop

huskerdu wrote: »

I think the fact that 123 people have viewed this and no-one has replied says it all.

You nailed it, Ray, nothing to add.

+1 great idea Ray. Although anyone who wants to, is still welcome to post more info on the thread, which we'll sticky soon. It would be helpful to have a first call place for new readers, so any info that might be relevant can go here.

BeepBeep67

A Why!

What's your motivation?
Are you willing to make a lifestyle choice?
Do you want to loose weight?
Run further / faster?
Complete an event - 5k, 10K, Marathon.....?

Slogger Jogger

The OP nailed the materials aspect of it, but theres a willpower side thats huge too. The will to get started, to run when you're not fit, to strive to get better, the willingness to put cosier things in life aside for a run in all weathers to get going.

I recall some of my first real runs when I was pretty unfit for running and it was a struggle but the plus factors were huge.

In addition - and this is where 3rd parties like Boards A/R/T come in - there is the support side of things. Its hard to get going and keep it going. But with supportive friends, partners, families etc running can play a key role in people's lifes. We must remember that our running has an impact on other people's time too, at times, so its all a case of balance.

Ouchette

A sports bra is another essential piece of kit for the ladies

robinph

RayCun wrote: »

Reflective material is a priority in winter - either bright clothes, or a reflective belt/jacket on top.

If possible make sure that the reflectives are on the moving parts of your body, arms and legs, otherwise you'll probably still be just as invisible.

YFlyer

Any gait analysis carried out in Limerick?

RayCun

A sports bra is another essential piece of kit for the ladies

Yeah, but something I'm not really qualified to write about. I could have looked in one of the threads, but :eek:

Any gait analysis carried out in Limerick?

That's the kind of information it would be great to have in the shops directory...

If possible make sure that the reflectives are on the moving parts of your body, arms and legs, otherwise you'll probably still be just as invisible.

Good point

5h4mr0(k

Hydration and gels etc. ? What to use and when. What they do for you etc.

kennyb3

You ll get blisters at some stage or another - so compeed, some people think a blister is a big deal with compeed you ll never miss a days running.

Other things i'd add are less for beginners, but things you need to take care of your legs. Looking after your legs is nearly as important as doing the miles

Personally i have:

epsom salts
Arnica cream
Tiger balm
the stick (foam roller would also do)

martinr5232

Ouchette wrote: »

A sports bra is another essential piece of kit for the ladies

And some men

Daniel S

If you have an iPhone 3G or newer, Runmeter is a REALLY REALLY good app to use. It's kinda freaky though, when you're running and the lady comes on and says "You are 3 seconds ahead of your best. Three point four two kilometres remaining." Scares the sh*t outta me if I'm running early in the moring in the dark, its like someone is chasing me

ger664

5h4mr0(k wrote: »

Hydration and gels etc. ? What to use and when. What they do for you etc.

+1 especially in regards to Hydration

RayCun

Cool, I'll add some stuff on hydration and gels in the next couple of days (unless someone else wants to do it first). I don't use epsom salts/arnica/the stick etc myself, so I can list them, but not give a good explanation of them... (and they're not really necessary equipment for starting running, there's a risk of intimidating people by talking about these things?)

Mr Slow

Great post Ray, it covers all the basics.

huskerdu

RayCun wrote: »

Cool, I'll add some stuff on hydration and gels in the next couple of days (unless someone else wants to do it first). I don't use epsom salts/arnica/the stick etc myself, so I can list them, but not give a good explanation of them... (and they're not really necessary equipment for starting running, there's a risk of intimidating people by talking about these things?)

I agree, I think the original post coversthe basics necessary to start.

But, step 2 of the beginners guide could be useful stuff that you might want or need once you are started

Arnica
Stick /Foam Roller / Rolling pin
Bodyglide
Blister stuff

Dotcomdolly

Ouchette wrote: »

A sports bra is another essential piece of kit for the ladies

Definitely. If you go for the Shock Absorber brand get level 3 or up or the newer RUN model is excellent.
Enell is another great brand, esp for Dcup and larger, though it's expensive.

menoscemo

Great post Ray.
The only thing missing is a training pan and a goal race. Couch to 5k is good for people who have trouble running any length. Otherwise Hal Higdon has novice plans for most distances.
I would recommend beginners to start traiing for 5k-10k races to begin with and move onto the longer stuff much later.

RayCun

One of the great things about running is that its so easy to get started. You don't need to join an expensive gym (or a club, though they're pretty cheap), pay fees every time you run, or get lots of equipment. All you really need are clothes - and only the runners will cost more than a few quid.

1. Clothes
2. Running in winter
3. Getting started
4. Running further
5. Timing

Clothes

Top - a t-shirt, a long-sleeved top, or a singlet

Your top should be a wicking fabric, not cotton. Cotton will trap moisture, get heavy, chafe more. A wicking material will draw the moisture away from your skin, making it easier to get rid of excess heat and also offering some protection from rain. Examples include Nike Dri-fit, Adidas Climalite, Mizuno Drylite... you get the idea. A lot of races will give running tops to entrants, so you don't need to buy too many.

You will warm up pretty quickly when you're running, so for most of the year a shortsleeved top is fine.

For your lower half - shorts or running tights

Running shorts should be light and also made of wicking material.
If it's colder, you could wear some running tights - though this is a bit controversial - or running trousers
Everyday tracksuit bottoms will have the problem that they're not made of the right material, so they'll get heavy and cling when they're wet, and be too hot when it's warm.

Socks don't have to be anything special. The Aldi and Lidl running socks are very popular, though some people swear by more expensive brands. The key consideration is protection from blisters, so you need socks that will help get rid of moisture, and fit well.

(Taken from this thread )

To get blisters you need 3 things
1. heat
2. moisture
3. friction
eliminate even one of these and you won't get blisters.
1. ventilated shoes and not running in the sahara will help with this but it's the most difficult to eliminate completely as your feet are already quite warm and running makes them more so
2. wicking socks (and ventilation again) will help with this. Socks a personal thing. I love toesocks and hilly thin skins but many boardsies swear by twin skins. Try a few types to see what works for you.
3. proper fit is the key to avoiding friction. get your trainers properly fitted by someone who knows what they are talking about (not the work experience guy on Saturdays in lifestyle sports). learn how to lace your shoes for running. Many of us have dodgy feet (in my case second toe longer than big toe), buy your shoes accordingly.

If you do get blisters, compeed plasters are the best treatment.

Shoes

Don't buy some runners because a friend wears them and says they're good. There is no right pair of runners for everyone. The right pair for you depends on
- the shape of your foot
- your gait
- the amount of miles you intend to run in them
- your weight
- the conditions you'll run in

Go to a shop where you can get expert advice, not some random tracksuits-and-runners shop. Gait analysis is a useful tool, but the main thing is that the staff in the shop know what they're talking about.


Running in Winter

Remember that you will generate heat from running, so you don't need to pile on too many layers. A long-sleeved top and running tights might be enough. You could add gloves, hats, and a jacket - things that you can take off when you've warmed up.

Reflective material is a priority in winter - either bright clothes, or a reflective belt/jacket on top. If possible make sure that the reflectives are on the moving parts of your body, arms and legs.

A headlamp is useful if you're not running in daylight, or under streetlamps.

Running in winter might also mean running on ice or snow. Check out this thread for advice and opinions


Getting started

Not really equipment, but - there are a few common mistakes people make when they start running

• they dash off on a run, get out of breath and shuffle home thinking they can't do it
• they train too much, get hurt, stop running
• they train too little, get out of the habit, stop running
• they settle on an easy routine, and never improve

All of these problems have the same solution.
Set yourself a target, and follow a proper training plan to get there.

If you are just starting out, follow the couch25k running plan. This is a simple programme, that anyone can follow, works for any standard, and will get you to the point where you can run a 5k. Loads of people on boards have followed it. It's three sessions a week, no more than 30 minutes each session, which is enough to keep you improving but should be easy to fit into your life. (If you need to repeat a week, repeat a week. If you're having trouble completing the runs, slow down)

Find a 5k a few months away (see the Events subforum), and make that your target. Having that target in mind will make it easier to stick with the programme.

If you've run your first 5k and want to get faster, or run further, then set another target and follow a training plan. There are plans out there for every distance (the Hal Higdon ones are very beginner-friendly), and following a good plan will ensure you get the right mix of training and build consistently.


Running further

As you run longer distances, three issues will become more important - hydration, nutrition, and chafing.

Hydration
If you're running for less than an hour, a drink of water before you start and more water when you finish is probably enough. If you're running for longer, you should plan to drink some water on your way around. Very roughly, a 500 mls bottle of water if you're running up to 2 hours, another if you run up to 3 hours.

But this will depend on how fit you are, how fast you're running, how hot the day is, and your general condition. You should be well-hydrated before your run (straw-coloured urine), drink when you're thirsty on your run, and drink when you get back. If you weigh yourself immediately before and after your run, the weight loss you see is down to loss of water - that will give you an idea of how much you should be drinking.

In a race (over 5 miles distance), there should be water stations every 3 miles. On a training run, your options are to bring water with you (in a camelbak or waist pack), bring money with you and stop into a shop on the way, or go out beforehand and stash water along the route.

Nutrition

You will also have to think more about nutrition for longer runs. You have to make sure you have energy to run - the best source is slow-release carbohydrates, such as porridge. But you don't want to run too soon after eating, because the food will sit uncomfortably in your stomach. Most people prefer not to run for an hour after eating something substantial, but everyone is different.

Over longer distances, many people use energy gels. These are carbohydrate rich, and fairly easy to digest while running. There are a lot of different brands and flavours, but two basic types - the standard gels, that should be washed down with water, and isogels, that can be taken on their own. Everyone has their own preferences, so try a few different types. And try them in a training run before using them in a race.

Finally, remember that you put in is going to come out again, one way or another, so plan ahead. You don't want to have to make a pit-stop halfway through your run. Know what schedule your body is on, and what food your stomach will react to.

Chafing
As you run longer distances, you'll notice you start to get sore in different places - where there's a seam in your clothes, and around the nips (for men)
Use Bodyglide (or vaseline, but it's bad for your clothes?) around the affected areas.
Use plasters, micropore tape, or nipguards to prevent the dreading bleeding nipples.


Timing

The cheapest option is to use a stopwatch to time your run, and use mapmyrun (or a similar site) to measure the distance.

Next cheapest is a watch linked to a pedometer (the Nike + for example)
The pedometer isn't great for accuracy - basially you calibrate it by running a known distance, it says "okay, that km took X steps" and from then on calculates distance run by counting steps and comparing to X. Which is fine, as long as your stride length doesn't change. If you recalibrate regularly, it should be within 5-10% of your actual distance. When you upload your run it will tell you (roughly) how fast you were going at different stages.

A GPS watch (such as a Garmin, see megathread) uses a satellite signal to calculate your position... and your position a second later... and another second later... and so on. It uses this data to calculate how far you've travelled, and how fast (and will usually have a range of other features such as programmed workouts, heart rate monitors, etc). They usually cost at least 150 quid.

If you have an iPhone, there are several apps you can use to track your time and distance, such as Runmeter.


And some other stuff you might use...

Epsom salts in the bath, to help with sore legs
Arnica gel and tiger balm, heat rubs
'the stick', for massaging muscles

RayCun

If the mods are happy with the above, they can repost it as a new thread in the Gear subforum...

menoscemo

Great work Ray.

donothoponpop

That's great work Ray, will be most helpful! Stickied in the gear sub-forum now.

I may as well lock this thread now, if anyone would like to add more, follow the link above.