When I started running I only owned a pair of shoes and one proper pair of running outfit! Since I got a few questions on this recently, I thought I would write an entry to share.
What shoes to buy?
As mentioned above, buy a good pair of running shoes. I know choices these days can be overwhelming but go online and do a quick search and you will find that some websites provide really useful tips for finding the pair of shoes that best fit your feet and running style. I am a big fan of Mizuno and their website has a fantastic shoes fitting.
Mizuno precision fit:
http://www.myprecisionfit.com/test/welcome?lang=en_US&noAnswerSelected=
Runner's World also has an incredibly extensive shoe database and every quarter they round up the latest shoes and review them.
http://www.runnersworld.com/running-shoes-gear/running-shoes
Some runners do own two types of shoes. The daily trainers and the racers. The daily trainers are the shoes in which you pound out the miles in and the racers are shoes that you only use to run your races in. Racers are a lot more lightweight than trainers to enable you to perform on race day. If you are a beginner, you can run your race in your daily trainers.
Left: Mizuno Wave Rider 16, my daily trainer
Right: Newton Performance Racer, my racers
What training plan to follow?
Runners in general will try to find a training plan to follow. Most people will go online and Google for an online training plan but I will advise that you take the training plans offered with a pinch of salt. There is actually no "all-in-one" plan because we are all different. Use the training plans you find online prudently. If you are sore, take a day off. If you got sick and have to skip a day or two, then take those days off. Never try to replace days that you have lost. Move on to the next available training day. If the training plan suggest an 8km run and you feel unwell after 6km, then stop and take give yourself a break. Learn to distinguish muscle soreness from pain. You can continue if it is just muscle soreness but you MUST STOP if you feel pain. Training plan discussion in detail is a long post of its own.
What is an LSD?
LSD stands for long, slow distance and is paramount to success in long distance running. LSDs built endurance. The key to building up mileage on LSDs is to use the 10% rule. Never increase your LSDs more than 10% each week and you should only run one LSD per week, normally on a weekend.
Speed vs. Endurance?
The primary focus if you choose to embark on your first long distance running event is to ensure that you are able to complete the distance comfortably. You should not worry about time goals and speed as long as you know you are able to complete the distance within the cutoff time stipulated by race organizers. Worry about how fast you get there once you have gain some experience.
What to eat or drink during long slow distance (LSD) training?
This needs trial and error because everyone's body is different. That is why you need to start your hydration and fueling strategy even on your first LSD and slowly tune it from there. It is important to do some research of the run route and the drinking stations offered. It is also crucial to find out what sort of hydration and fuelling options are available for you. Find out how many drink stations are offered and whether water or isotonic drinks are offered.
Try to train with the brand of isotonic drinks offered by the event as you should never attempt to consume anything you have never consumed before during the event. If your race is in Malaysia, it should be easy as most events just offere 100Plus but if your event is abroad then that is more challenging if the brand they offer is not available locally. When running abroad, I do not drink the isotonic drink offered, I only take water and I fuel myself using gels.
We are now spoilt for choice as there are many brands of gels out there. Try them out during your LSDs to see if it agrees with your tummy. Some brands of gels give me massive stomach cramps after 10-15 minutes, I kid you not. Therefore finding the right brand is important. My brand of choice for gels is GU.
How much to drink? Most half marathon or marathon events in Malaysia offer a water station at every 5km. My advice is to drink at every water station. For newcomers, stop to walk and sip your drink. Do not gulp. I take a gel at least every 45 minutes of the run. That would mean I normally would only take around 1-2 gels for a half and 4-5 gels for a marathon.
What else to worry about?
Normally as the distance increases runners tend to suffer from chafing. This is when the skin that is being in contact with your shorts or singlet over a repetitive motion such as arm swinging, results in an abrasion. The cheapest way to counter chafing is Vaseline or plasters but there are fancy products out there like Body Glide or 2Toms. I use Body Glide personally because it was just one of those products that I started with since the beginning. I find Vaseline too oily and messy for me.
All the best for your training and see you around at events!
