Running Tips

Tips on Running Shoes

Running shoes don't need to be broken in. They are made of synthetic materials that DON'T stretch, and the cushioning is ready to go, so they fit "right out of the box". The way they fit the first time is the way they are always going to fit. Running shoes are used for running, so they need to be more roomy than a regular shoe. Why? Remember the force of heel strike… each foot does this 500 TIMES EACH MILE, so your feet tend to spread out.

3 Keys to the Right Fit:

1.You should have about a thumb's width of room at the toe. If you can't wiggle your toes, then move up to the next size.
2.The shoe should hold your foot securely around the midfoot (arch and instep) and at the heel, with little or no slipping.
3.The shape of the shoe should match the shape of the foot (more on this later).

What's Your Size?
RRS fit testers are real, live runners with all different types of feet. They try on every shoe we sell in order to determine the fit. The shoe manufacturers do not supply this information.

If a fit tester's foot measures a true size 9, but size 9 ½ is the best fit (according to the 3 keys above) then this shoe would be listed "1/2 size short." . There is ½ size difference between their true size and the size that fits best.

Because sizing varies from shoe model to model, you might find shoes differing by up to 1 ½ sizes in a runner's closet, yet they all fit! The shoes all look the same size… only the number on the shoe box is different.

Bigger is Better!!
If you aren't sure of which size to buy, it's nearly always better to choose the larger size because much more can be done to fine-tune the fit:

Change to a thicker sock like Thorlo
add a replacement insole; these are thicker and more durable than standard insoles adjust the lacing to snug up the fit (lace lock, for example)

If a shoe is too small, there's not much you can do. Since running shoes don't stretch, the only option is to try a thinner sock.

** DID YOU KNOW: a shoe is twice as likely to be returned to Road Runner Sports for being too small than for too big?

The Last Comes First … Or, The Shape of Things To Come
Each manufacturer has their own last (or foot form) that gives the shoe its shape. We carry so many brands because they each have a slightly different idea of what the ideal foot shape is. There are 2 main differences:

1.Volume: (high or low) - some shoes have more space at the mid-foot to accommodate a high instep, such as New Balance® SL-2 lasted shoes. Others have less room than average and are a better match for a low instep.
2.Curve: some people have feet almost as straight as a ski; others are almost as curved as a banana. Shoes vary nearly as much. The amount of curve is usually linked to running mechanics.

Shoe shape vs. running mechanics:

LOW
Motion control:excessive over-pronators, in addition to low arches, generally have rather straight feet. Motion control shoes like the New Balance 587 have the same straight shape.

MEDIUM
Stability:the majority of people have some curve in their feet; that's why the semi- curved shape of a classic stability shoe like the Asics GT-2000 series fits so many people well.

HIGH
Cushion:efficient/underpronators tend to have feet more curved than average to go with their high arches. Shoes like the adidas Response Trail are also more curved than average.

Running Biomechanics

Gait Cycle - the progression of the foot as it heel strikes (phase #1), rolls to midfoot (phase #2), then to toe-off (phase #3)

3 Phases of the Gait Cycle:

1.Heel Strike
Running is a "High Impact" activity, meaning that at some point, both feet are off the ground. How much impact? Wanna Guess? A runner comes down with 3.5 times his/her body weight. What does our body need to do with that shock? Absorb it! Cushion it! Dissipate it! Disperse it! If we don't, it travels back up the legs, causing injury.
2.Midfoot phase
What do we have in the midfoot? (The arch!)
3. Types of Arches:
Flat - flat arches are extremely flexible and require a great deal of control
Medium - neutral arch is ideal and requires a degree of stability
High - high arches are extremely rigid and inflexible and require little if any control

Toe-off
The toe-off tells us what type of pronator a runner is. Most runners will look at the bottom of their running shoes and conclude that they wear out the outside of their shoe because the outside heel is worn. From this, they may conclude that they need a cushioning shoe. Most are wrong! Everybody wears out the outside heel. It's the wear pattern at "toe off" that will determine your rate of pronation, and therefore the type of shoe you should be running in.

What is pronation?
Pronation is the natural, inward roll of the foot; pronation begins when the heel contacts the ground, the foot then rolls inward to absorb shock and transfer weight to the ball of the foot as it prepares to push off. It is a natural and necessary motion for running and walking.

There are three types of pronators:

1.Overpronator - The excessive inward roll of the foot. A flat foot absorbs a lot of shock. It's very flexible and needs support. Motion control shoes work best for overpronators. We use the symbol for our shoes that offer motion control.

2.Neutral pronator - The foot pronates naturally. Mild pronators disperse shock effectively. A medium arch absorbs shock moderately. Stability shoes work best for the neutral pronator. The symbol is for stability.

3.Underpronator (Supinator) - the lack of sufficient inward motion of the foot. A high arch absorbs less shock. Cushioning shoes that are highly flexible are best for the underpronator. Only a small population truly underpronates.

For the three types of runners, there are three types of shoes: 1) Motion Control - built for the overpronator

2) Stability - built for the moderate pronator (nuetral foot)

3) Cushion - built for the underpronator or supinator

Next thing we need to know about the shoe is what shape is it? If we think about the medial (inside) edge of the shoe as a steering wheel, what direction is a straight shoe steering the foot in? What direction is a curved shoe steering the foot in?

Three types of shoe shapes:

1.Straight - shape found in motion control shoes built for overpronators
2.Semi-curved - shape found in stability shoes built for mild pronators
3.Curved - shape found in cushioned shoes built for underpronators

Last thing to know is the construction:
There are three types:
1. Board - Cardboard piece in shape of footbed that adds stability

Purpose of a board last: Provide full length support (not common in running shoes) (Anyone have a bad back? Anyone ever put plywood under a mattress or know someone who does? Why? To provide support. Same concept as Board/Combination lasts)

2. Combination - Half board in heel, half soft, moccasin like construction in forefoot

Purpose of combination last: Provides stability in the heel and support in the midfoot

3. Slip - entire footbed is built like a moccassin to promote flexibility

Purpose of slip last: Provides flexibility

There are shoes designed for heavier weight runners and shoes designed for lighter weight runners.

Average male weight 165-180 - anything below range is considered a lightweight runner, anything above is considered a heavy weight runner Average women's weight 125-150 - anything below range is considered a lightweight runner , anything above is a heavy weight runner

Shoe Materials:
Shoe is made up of three parts:

1.Upper
2.Midsole
3.Outsole

1) Upper: Holds the foot in place, protects the foot from rocks and dirt, has synthetic leather for durability, mesh for breathability and reflective material for safety.
2) Midsole: Most important part of shoe. There are three materials that make up the midsole:
EVA - lightweight, foam-based cushioning
Dual-density EVA: What happens when you double the density of something? It gets stronger, firmer, heavier (twice the mass in the same amount of space) We call this dual-density EVA a "medial post" Medial - because it is on the inside of the shoe Post - because it has a beginning and an end. The length of the post determines the amount of control Polyurethane: very durable cushioning More durable/stable than EVA, weighs more than EVA.
3) Outsole: Has tread for traction, flex grooves for flexibility, protects from dirt and rocks. Made of two materials: Carbon rubber (durable - same material as tires) Blown rubber (lighter, more flexible, more cushioned, not as durable). Blown rubber is rubber with air injected into it (blowing a bubble with chewing gum)

Rotating Running Shoes

What's your biggest fear as a runner? Injury, of course! It's important to do all we can to prevent injuries. Shoe rotation is at the top of my list. Ever notice how your body "signals" you to buy a new pair of shoes? Running in worn-out shoes results in aches and pains in your legs, knees and hips. You can prevent this unnecessary pain by rotating between two pair of running shoes. How's it work?

1.First, start with two pair of shoes that both have less than 250 miles on them. If they're the same model, mark one pair as A and the other B. To rotate most effectively, keep track of the mileage you've put on each pair.
2.The newest pair (lowest mileage) should be used for your longer runs and your competitive racing.
3.The older pair (highest mileage) should be used for your shorter runs, inclement weather runs or your offroad runs if you aren't using a trail shoe.
4.Keep the older pair in the rotation until you've run 450 miles in them. At that point, it's time to "boot" your old pair and bring a new pair into the rotation. Continue this cycle and you'll be doing everything you can to prevent worn out shoes from placing you on the "disabled list." Effectively rotating your shoes takes the guess work out of replacing your shoes and saves you money because your shoes will last longer. It will also save your body from the "wrath of the worn out running shoe."

Trail Running Shoes: Is there really a difference?

With all the different styles of trail running shoes on the market today, you might be asking yourself, "Am I missing out on something by not buying a trail shoe?" The answer is yes and no. The question that I ask you is, are you a trail runner or are you a runner that runs on trails?

Runner that runs on trails
In my experience this category accounts for most of the "trail" running done today. Virtually every runner I know that falls into this category runs on trails or on the roads in the same shoes. They use their road shoe. Sure, you can go out and buy a trail shoe for those days when you hit the trail, but you don't have to.

Trail Runner
You take your trail running seriously. You look for new trails all the time and the harder, longer and more rugged, the better. You will run on the roads because you have to but while doing so, you have a swift rocky single-track trail on your mind. If this is you, you need to look at the various trail shoes that are offered. These shoes have extra traction, trail specific support and in some cases rock busting plates to protect your feet. The faster or more agile you are on the trail, the lower to the ground, more minimalistic you want your shoe to be. I have friends here in San Diego that do all of their trail running even on super rocky trails in cross-country racing shoes. The larger and more lumbering you are, the more shoe you will need. The point here is that there is a trail shoe for everyone whether you are running to get away from the traffic or getting ready for the Western States 100-mile trail race.

Racing Flats: Do I really need them?

You need a racing flat if you are trying to race. By that, you may just be racing yourself, but that is a race. Time is important to you. That doesn't mean time to run or time to wash the car. This means your finishing time at the next 10K. If this is you, here's what to look for:

The lightest shoe on earth - If you are planning to win the race or maybe your age group, grab a 5.5 oz. shoe and hit the road.
A lighter shoe that works like your training shoe - For most of you, this is where I would go. Almost every company makes a racing shoe that compliments their training shoes. For example, let's use Asics® for comparisons:

Your current shoe	Your racing shoe
GT 2060	Gel DS Racer
Gel Kayano	Gel DS Racer
Gel Cumulus	Gel Tiger Paw
Gel Lyte	Gel Magic Racer

Running Gear Essentials

Running shoes - At the bare minimum, a runner should invest in a
good pair of performance running shoes. Running shoes are the tool, the sword, the equipment that a runner relies on to keep them comfortable and injury free. If you've ever purchased the wrong pair of running shoes, you know what I mean. Don't scrimp when it comes to buying a running shoe. Road Runner Sports has specialized in finding the "right" shoe for runners for almost 20 years. The Shoe Dog will assist you in finding the "right" shoe for your specific needs. If you want to learn more, check out Tips on buying running shoes - get the best shoe for you!

Running socks - You've just invested in a great pair of running shoes. Take the next step and find a sock built for running. Heat, which causes uncomfortable hotspots and moisture, which causes blistering, are your feet's two biggest enemies. That's why today's performance running socks use the latest and greatest fabrics designed to combat heat and moisture. For instance, the performance fabric CoolMax® is built to wick away heat and moisture, leaving your feet cool and dry. There are other socks built to add additional cushioning into your daily run. In any event, the old cotton tube sock we all grew up with just won't cut it. Check out our supply of performance running socks and feel the difference!

Running apparel - As with socks, running apparel has also come a long way. The days of the cotton gray sweat suit, (you know, the one Rocky wore!) are long gone. Cotton is a great casual wear fabric. But when it comes to running, cotton is Enemy No.1. Cotton absorbs heat and moisture and keeps it clinging to your body like a wet rag. Doesn't sound very comfortable, does it? At Road Runner Sports, we carry only the most technical running apparel built to keep a runner comfortable. If it's hot, the fabric will work to cool you. If you're cold, the fabric will insulate you. If it's raining, the fabric will shield you. Running is hard enough as it is and performance running apparel will keep your mind on your run and not on clothes. Plus, these clothes look great! Visit our Women's Apparel or Men's Apparel Department to see for yourself!

Running accessories - I don't know where to start. Are running accessories essential? It's up to you. I have friends that never take a run without their walkman. Others are slaves to their lap counting watches. Still others are using performance nutrition products before and after every run. We're all different. The one thing we do have in common is our skin. Runners expose their skin to the harmful rays of the sun. This is why sunscreen is the single most essential running accessory. Whether it be spring, summer, winter or fall, sunscreen can help protect us from the damage harmful rays can do to our skin. Other than that, it's a personal thing! Check out the Women's Accessories and Men's Accessories Departments and make your personal choices.

Running Apparel

How to select your shorts, shirts, and running suit Compared to hockey players and skydivers, runners are lucky! Other than a good pair of shoes, you don't need a lot of expensive equipment. But you'll need a few articles of comfortable clothing. This section provides a few tips that I've gathered through the years to keep you running comfortably!

Shorts
Choose elastic-waist shorts that fit comfortably. Many running shorts come with a slight cut at the side and are made from synthetic materials that dry quickly, breathe well and allow for freedom of movement. Some styles feature built-in liners or briefs. The briefs replace your underwear and can help manage moisture. If you prefer wearing separate underwear, go with CoolMax or a similar moisture-managing fabric. If somebody suggests cotton shorts, run! Cotton absorbs and holds moisture-the last thing a runner needs!

Shirts
The one item most new runners ignore is the shirt. Once again, avoid cotton, which tends to absorb moisture and hold it in. Because it's slow to dry, a cotton T-shirt can get soggy and uncomfortable and even cause chafing. A synthetic-fiber shirt will do a much better job of wicking moisture away from your skin, keeping you drier and more comfortable in hot weather and warmer in cool weather. The most well-known fabric for moisture management is CoolMax®, a polyester fabric made by DuPont®. There are other brand names out there, so you'll want to look at the label for key terms like "moisture management" or "wicks moisture." Aside from the fabric, the style of shirt you choose is up to you. In warm weather, 'studly' guys prefer to wear singlets or run without a shirt. In cold weather, proper layering makes all the difference in the world. See the special section on cold-weather running that follows. Half-zips (shirts with a zipper that goes from your neck half-way down your chest) are becoming increasingly popular because they provide extra ventilation on warm days but can be zipped up completely in cool weather.

Synthetic fibers have come a long way since the 50's and 60's.

CoolMax®

manages moisture, wicking it away from your skin dries quickly
breathable
feels like cotton
lightweight

Supplex®

sturdy and durable
breathable
feels like cotton
dries quickly
water resistant

Tricot®

silky
lightweight
dries fairly quickly
not as breathable

The most popular fabrics for shorts:

Supplex Nylon
This durable, cotton-like fabric feels more sturdy than either Tricot or Microfiber. It breathes and dries quickly.

Microfiber Polyester
Very lightweight and soft, Microfiber feels a lot like silk. Microfiber is very breathable and dries even faster than Supplex or Tricot.

Tricot Nylon
These are the shorts you remember from the 70's running craze. They're silky and shiny and are made from a fabric that looks a lot like a woman's slip. Tricot dries fast, but it isn't as breathable as the newer fabrics. The biggest benefit is the low price.

Sports bras
Sports bras, or fitness bras, are strongly recommended for women runners. They're specially designed to minimize bounce and discomfort during exercise. Take the time to look around, and you'll find a surprising assortment of styles. Many can be worn as either an "outer layer" on warm days or under a top. There are lots of features to choose from, like padded straps, zip-front styling and molded cups. Some styles look more like conventional bras and are meant to be worn under a T-shirt. These are usually favored by larger-breasted women who need extra support. One thing to be mindful of is that not all sports bras are created equal. If you're on the voluptuous side, look for styles that say things like "maximum support," or "for larger busts." Don't be afraid to wear two bras, one on top of the other, if that provides the additional support you need. Hey, who'll know? When you're shopping, try on several styles. Do a few vertical leaps in the dressing room. You won't regret spending the effort to get the bra that works just right for you. As usual in running, fabrics are important. You'll find a lot of cotton/Lycra® blends out there. Beware! Cotton is naturally supportive, which is nice; but it does a terrible job of keeping you dry and comfortable. Supplex/Lycra feels and looks a lot like cotton but dries much more quickly. Nylon blends tend to be the least supportive. You'll find that most fitness bras have CoolMax® liners to help wisk moisture away from your skin.

Running suits
Running suits these days are as technical as shoes. They're made with high-tech fabrics that are very breathable, allowing moisture vapor from your perspiration to escape while preventing water and wind from getting through. Go with the suit that best matches your weather conditions. Microfiber suits are silky and do a good job of protecting you from light rains and moderate cold. They're extremely breathable and comfortable. By the way, if you're looking for a running suit that doesn't make all that "noise," microfiber's your go-to fabric. Activent® is windproof and extremely breathable. It does a good job in cold, windy conditions, and it resists drizzle and snow. Gore-Tex® is the monster of foul-weather fabrics. It's both water and windproof, breathable and extremely durable.

Many polyester fibers are now more breathable than cotton and warmer than wool. And runners think they're cool.

Microfiber

soft and silky
very lightweight
dries very fast
water resistant
breathable

Activent®

extremely breathable
windproof
water resistant

Gore-Tex®

very breathable
windproof
waterproof

Protect yourself from the sun!

Wear a hat with a brim to shade your face.
Use sunscreen with an SPF of 15 or greater.
Don't forget lip balm with an SPF of 15+.
Wear a shirt or top that provides good coverage.

How to use layering to beat the elements
Here's a prediction. You're going to like running so much that you'll want to run even when the weather's awful. That's why you need to know about layering. Multiple layers of lightweight clothing keep you drier and more comfortable than a single heavy garment. They retain warmth while venting moisture to the outside. Remember that the layering guide is just that-a guide. Some runners in very harsh climates need all three layers when they train. Others, running in less severe weather, may need only two. It's your call. Let your individual running habits and conditions determine your choices.

Base layer
It all starts here. This layer must move moisture away from your body to prevent chill. Cotton won't work-it just gets soggy with sweat. A fabric like CoolMax®, on the other hand, captures the moisture and moves it to the outside. Your base layer can be as little as a bra or singlet and briefs, or as much as a top and pants.

Mid layer
This is your insulating layer. It continues to move moisture to the outer layer, but also traps warm air for insulation. Don't make this layer too heavy or too tight-fitting. You might overheat!

Weather layer
This layer protects you from the elements and completes moisture transfer by releasing perspiration into the atmosphere. Your weather layer could be a vest, a jacket or a complete breathable, waterproof running suit. How cold and wet is your winter weather? That's what determines your weather layer.

Quick Layering Tip
As the temperature rises or your activity level increases, remove layers. Add layers as you get colder or the temperature drops. Take off your hat or gloves to vent quickly. As much as 70% of your body heat escapes through your extremities.

Layers for the legs?
In most cases, one layer for the legs is sufficient. That's because the legs do not perspire as much as the torso. This layer should be made from lightweight, synthetic material. It should fit tightly, yet allow full range of motion. In addition to moving moisture away from the skin, the fabric has to keep the working muscles warm to protect them from injury. A second layer should be added on extremely cold, windy or rainy days.

Hot tips for cold-weather runners

Begin your run against the wind. On the way back you'll be less likely to get chilled from perspiration.
Don't overdress. You should feel slightly chilled during the
first 5 minutes of your run. If you don't, you may be
dressed too warmly.
Always carry a hat and gloves. If the temperature drops,
you've got protection.
Drink fluids before, during and after runs on cold days. You
might not feel as thirsty as on a hot day, but your body still
loses a lot of fluid.
Don't risk injury! Warming up and cooling down are even
more important in cold weather.
Exercise indoors on really cold days.
Use common sense. Don't take chances. Run with a partner.

The percentages on heat loss

Heat loss in wet conditions
Loss of body heat occurs up to 32 times faster in wet conditions than in dry conditions.

Heat loss through the hands and feet
As much as 30% of your body heat escapes through your hands and feet. Wear gloves or mittens and the right socks!

Heat loss through the head
About 40% of your body heat is lost through your head. Wear a hat and face mask!

Heat loss fact:
A total of 70% of heat loss is through the extremities-head, hands and feet!

Heart Rate Monitors: How to purchase the right one for you.

Heart rate monitors provide a personal solution for anyone striving to achieve a fitness or performance goal. If you're committed to running, this may be the most important purchase you will ever make.

Entry Level Monitors: If you're a beginning runner, or just new to heart rate training, these entry-level monitors will suit your needs perfectly. The entry-level monitors are designed to integrate easily into your everyday running. All of them feature bold numbers, one-button operation and track time and heart rate continuously.

Advanced Monitors: These monitors give you everything you need to know to reach your fitness goals! Counts calories burned, percent of calories burned from fat and automatically determines and guides you to the safest and most effective exercise zone. The Advanced Monitors will give you the best bang for your buck if you want more features than the entry-level monitors offers, but don't want all the capabilities of the Elite Monitors.

Elite Monitors: The Elite Monitors take personal performance monitoring to a whole new level. These Heart Rate Monitors can provide you with critical data like VO2 max and nutrition expenditure along with training conditions like temperature and altitude. These monitors can link to your personal computer so you can visually analyze and track your personal data. If you're truly serious about running and your personal performance, we recommend the Elite Monitors to truly gauge your complete progress.