Running gear: what to look for when trying on

Buying running gear should be easy but it varies in quality, cut and function so much that it's easy to be overwhelmed. Here's a couple of things to look for when shopping for running clothes.

On the rack/online:

• Function is key
• Shorts - Men: buy shorts with a liner so your junk doesn't jump around. Women: buy shorts with a liner so you don't have to wear your cute underthings and don't give a show while stretching
• Top - Everyone should have a quality wicking top. This is the one area where it's worth spending a little more. A lot of companies claim their shirts wick away sweat but many don't. I recommend Nike, Asics, Brooks, Under Armour and sometimes Road Runner Sports.



Champion sausage bra

• Sports bra - ladies, consider these two things: poke through and jiggle. A lightly padded sports bra will handle poke through. If you don't have much to poke, focus on compression. A tight fit will hold you in place and flatten your pokey parts. HOWEVER, too much compression and you'll be squishing out like a sausage. Check the flesh around your armpits to make sure you aren't oozing out (yep, that's as sexy as it sounds).
• Think big picture
• This is for the ladies. There are a lot of cute tops out there. Many of them have

  

  Cute but bad for layering

  interesting tank styles. This is great looking, until you put your sports bra underneath and most of it shows.If it doesn't have a built in bra, go for a slightly more traditional cut.

In the dressing room

• Comfort is king
• When trying on your gear, hold still for 30 seconds. Can you feel the clothes? Good gear should sit on your body, almost weightlessly. If it feels tight under the arms, it won't get better and may lead to chafing. If it's pinching off the circulation in your thighs, you'll have a hard time running. Don't look in the mirror, just FEEL.
• Now, swing your arms, try to touch your toes and squat. Again, feel the gear. Do the shorts ride up? Does the shirt twist or ride up? Are you already getting overheated as if you were wearing a polyester blanket? If it's not comfortable, you're not going to want to wear it.
• Take look
• Once you know how it feels, see if you like how it looks. Does seeing yourself all geared up make you wanna run? Do you feel faster already? Jump up and down - are you putting on a bouncy show? Hopefully the answers are yes, yes and no.

If the price is right and your gear meets the criteria above, buy! And then get out there and RUN!

Happy trails.

What to Wear Running: Socks

I collect running socks and won't throw them away until they beg for mercy/get a hole. Most of them are made by Nike and are designated Left foot and Right. A few are SmartWool and are pretty good. One pair is made by Asics and they are the best of all.

The worst socks in my collection are these:

It may be hard to read but I've written on this photo "Dimple = blister spot." What I'm pointing out is this: if a sock's toebox stitching is so tight, it creates a dimple that can be seen from the outside, then that stitching is probably going to be coarse and rub against your toes. This is the case with these Brooks socks that I bought at the Nashville Country Music Marathon Expo. I love the color and cut, but that dimple, which you can see how extreme it is by looking at the inside-out sock on the bottom, is horrid.

Unless you like blisters and random callouses. Then, they are perfect.

Back to the Brooks. Happy trails!

What Socks to Wear Running

I have a new favorite sock for running: Asics Hera low cut.

There is nothing about them that I dislike and lots to love:

• Low cut but with just a little extra in the front and back to help keep them from slipping into the shoe.
• Wide, firm but not painful arch support.
• Actually shaped like a human foot - flat on the bottom, instead of flat when sideways.
• Left/right specific.
• Nice cushion under the ball and heel but not excessive.
• Green (sort of) because they're PVC free.

Actually, they do have a downside - they are crazy expensive. One pair was $10 at my local running store, A Runner's Mind. If anyone knows of a place that sells them in bulk for cheap, let me know!

Happy running!

What to wear running in 45 degrees

Temp: 44-48 degrees (7-9 C)
Wind: Calm
Humidity/Precip.: Moderate/None
Terrain: Rolling hills
Distance: 4 miles

What I Wore: Dri-fit capris; Road Runner Sports light-weight, long-sleeve shirt; Asics mid-weight, long-sleeve outer layer and a fleece-lined running cap.

Did it Work: Yes, with a twist: I was running in the hills of Boise, which means 1) the altitude was kicking my behind! 2) the temperature at the foot of the hills was about 4 degrees cooler than up higher, so...
I warmed up easily but was glad to have the layers at the end of the run when the air cooled down.

Travel Tip: I visit my mom in Boise three or four times a year. It's a short flight from San Francisco and very easy, as long as I don't check luggage. A simple way to pack light is to leave a pair of running shoes at her house.
If you have a parental home or timeshare that you visit often, find an out-of-the-way place to stash a pair of running shoes. That way, you don't have to make room in your luggage for another pair of shoes and can't make excuses to not run!

Happy trails (and travels)!

What to wear running in 55 degrees

Temp: 55 degrees
Humidity/Precip.: 95%/none
Wind: Calm
Terrain: Rolling hills
Distance: 3 miles

Before

What I Wore: Well, I started out wearing Brooks running shorts, Under Armour wicking T and Pearl Izumi running jacket. BUT, when I stepped outside, I was comfortable. Learning from past mistakes I went back in, took off the two top layers and replaced them with one - the Asics long-sleeve, wicking T from the 2007 ING NYC marathon.

After

Did It Work: Yes! It was just a little cool when I started but I was ready to push up my sleeves around mile 2. Thanks to the cool, damp air, the outfit was never too hot. Plus, on a foggy day in the Bay Area, the bright orange was just what the folks in the 'hood needed!

Race Gear: Not all race swag is good. Please don't feel like you HAVE  to wear whatever someone gives you. I didn't wear the NYC shirt for the '07 race because even the small is too big (see pic) and because it was untested - 26.2 miles is a long way to run in something you've never worn before.
For a long race, don't wear something new. And for any race, skip the cotton. As Shu's Running Store in Boise, ID, likes to say: Cotton is a tool of the devil (when it comes to running).

Happy running. Hope to see you on the trail.

Testing New Running Shoes

I'm cautiously testing new running shoes. I have worn Asics and Brooks for the last 8 years. Prior to that I wore Saucony.

As a new runner, I loved the cushion and stability of Saucony, but as my lower legs got stronger, the shoes started to feel a little bulky.

Asics and Brooks are good for neutral and high arches (I'm the latter). They have cushion without a lot of bulk and they hold up well - many of my friends who run 100+ miles a month like them.

The new shoes are Puma. I've been falling in like with Puma gear over the last year - very functional with good-looking details - so when I had an opportunity to try the Ventis, I was excited.

The Ventis are more in the vein of Saucony - lots of cushion and stability. They feel a little bulky on flat runs, but are great for hills - the toe bed provides a nice surface to push off of when going up and the heal provides a soft landing for my prematurely old joints when running down.

I'm still testing them, but my early report is that this is a great shoe for runners who:

• Have wide feet (nice & roomy toe box)
• Have neutral arches
• Are new and want extra support
• Have bad ankles or knees (more cushion for the pushin')

My biggest complaint is the sizing. I ALWAYS wear a 7.5 regular shoe and an 8 running shoe. Even my old-school Puma Flippers are a 7.5 and comfy. I received an 8 in the Ventis and my toes were cramped. I've never lost a toenail and don't want to now, so I exchanged them for size 8.5, which are a little big. However, the extra padding around the Achilles holds the shoes in place nicely. Interested to see how that plays out...

The Puma Flipper. I love them so much, I had to include a picture of my magenta girls.

Running in Shorts

It's Spring in the Northern Hemisphere! On the East Coast, that means cherry blossoms, longer days and transitioning to running shorts.

Running shorts may be a right of passage. Many of us, when we first started running, wore whatever workout shorts we had lying around. If we were dealing with weight issues or modesty, we didn't want to show a lot of leg and held onto our tights for dear life. I know people who think they don't deserve running shorts because they "just jog." If any of these scenarios sound familiar, I say, if you're getting out there at least once a week and are logging more than a mile per run, it's time to dress like what you are: a runner. Buy some running shorts.

What to Know, Before Go (to the store)
Running shorts come in different cuts.
There is the kind that Usain Bolt might wear, with a split up each side, allowing a full range of motion. Unless you're very fast, have an extremely long stride or have a tattoo on your hip that you're dying to show off, I suggest you leave these on the hanger. Get ones that have a small split or even just a dip, on each side.
There's also low-rise and standard-rise waist. I prefer low rise because I have a short torso. Standard is good if you have a long torso or a fuller mid-section. Go with what looks good on you.

Real running shorts have a liner.
This may seem odd to a first-time buyer of running shorts, but real running shorts come with the equivalent of built-in underpants. The liner of my Nike and Brooks shorts are white. My Pumas, pictured here, are extra fresh because the liner is black. Either way, unless the shorts are too tight, nobody else can see them, so it doesn't matter.
The liner is valuable for a couple reasons. First, it keeps you from having to run in your everyday underwear. Be they boxers, a thong, lacy, heavy cotton briefs or commando, none of these are good options when you're out in the elements, doing a repetitive motion and working up a sweat.
Second, it keeps your shorts from clinging to your sweaty booty. I know, vanity is a sin, but I stand by my desire to look as cool as possible while running and clingy, sweaty, saggy shorts don't help.
Good running shorts have a pocket.
I have a cousin in Colorado who is a track star. The one time we did a long run together, she kicked my butt while wearing Champion basketball shorts, which don't have a pocket. Around mile 13, she lost her ID, which she was carrying in her sports bra. We spent 30 minutes stiffening up as we retraced our steps, slightly hunched over, looking for something that could easily have fit in a shorts pocket.
When runners head out, we almost always need to carry keys, money, an ID or lip balm. Good running shorts make that easy with a pocket that is either sown into the liner, near the waistband, or a zip pocket in the back, like the shorts pictured here. 

Running shorts are made of nylon or a wicking fabric.
Once again, cotton is rotten when it comes to running. Cotton running shorts tend to bunch up between your thighs and they show how sweaty you are with stains and sags. Basically, cotton shorts make you look like a struggling runner, even if you're feeling strong. Nike, Brooks, Asics, Puma and RoadRunner all offer great, wicking shorts. When you're shopping, the description on the tag or in the catalog should include something about taking moisture away from skin, helping keep you dry. If they feel and look good, buy those!

It might not be warm enough to wear shorts around town, but when the temps hit 50, it's time to work on that mid-thigh tan line that says "I'm proud to be a runner!"

Half Marathon: Ready, Set, Go!

Today I ran my first race in a year and a half. It was the 13.1 NYC half marathon (I know that's redundant, but that's the race's name!).

I don't know when I will stop getting excited/nervous about a race. That time hasn't arrived yet and I've literally been dreaming about this race for the last two weeks. I worried about being ready - well trained, right gear, know where to go, fueled up and well rested. I wondered if friends were going to surprise me by coming out to cheer and I was anxious that I would be so sore afterward that I wouldn't be able to meet a friend for lunch.

Yesterday, in preparation, I readied my ride - my bicycle, which has been in winter storage and needed its tires inflated. Then, I set out my clothes, my iPod and shoes. I picked up my bib and D-tag and attached both as soon as I got home. I checked the course map to see where to park my bike and how long it would take to get there. And then I went to bed and stared at the back of my eyelids as I tried to sleep.

I kept fretting over the details, despite knowing I was as ready as I could be. It was during this wakeful time that I decided to add gloves to my  running outfit (sometimes there's a good side to insomnia). After a couple hours of wakefulness, I just had to reassure myself that, no matter what, I would finish and that it would be ok. Around 2:30 a.m., I rolled over onto my cat Emma, who responded by biting me, and fell asleep for a few hours.

Temp: 55-60, sunny
Terrain: Basically flat
Distance: 13.1 miles
What I Wore: Sunscreen (spf 70); Nike running hat; Nike ACG sleeveless dri-fit top; Nike shorts,  socks and wrist band; Asics gloves from the ING NYC marathon (not pictured); and my favorite Brooks running shoes. I started the race wearing an old sweatshirt that I didn't mind leaving behind when I got too hot around mile 2.
Did It Work: Yes! I probably didn't need the sweatshirt after the warm up bike ride, but I would have started the race unnecessarily cold and might not have done as well. Everything else was perfect and, thanks to liberal application of Body Glide, no chafing!
Wrap Up: Final time: 2:00:09 - 5 minutes ahead of my goal thanks to trying to motivate another runner at the end (funny how cheering on someone else actually helps push one's self, too). This is 1 of 2 half marathons that I plan to do this year. The second is in Toronto with my oldest friends and the boyfriend. I'm hoping to take another 5 minutes off my time, but, as always, my primary goals will be:

• Finish
• Don't get hurt

Until I recover enough for another run, happy trails! Oh, and if you're interested, here's the course map.

Choosing to Run

Temp: 32 with a feels like of 25, overcast
Wind: Just a little
Precip./Humidity: None/Moderately high
Terrain: Flat
Distance: 4 miles

Do you ever catch yourself arguing with...yourself. I'm sure there's some science behind this but here's my thoughts on how it relates to the daily question: to exercise or to sit on the couch?
Reasoning human beings see the pros and cons, the dangers and benefits, of each situation as we're about to get into it. Sometimes it has to be a snap determination because we're in a crisis, but usually we're able to assess a couple of options and then chose one.
Because we do this every day, all day, we generally trust the part of our brain that says "Don't do that!" But sometimes, especially when it comes to doing something good for us like quitting smoking or starting to exercise, the thing that we hear saying "Don't do that" isn't our rational brain, it's our will - the part of us that wants stuff, satisfaction, pleasure, comfort.
The last two days, I've been battling my will. It's very snowy here, and cold enough that I just want to stay inside and eat comfort food. My will is giving me reasons that sound good - it's too wet to run, the yoga studio is probably closed due to weather, etc. - for staying inside. But, my rational brain is quietly providing solutions. I had to want to hear them to notice, but I guess that's what years of training has gotten me; I'm not the fittest or the fastest but I see solutions to reasons why I shouldn't exercise.
So, yesterday, I called the yoga studio. Open. I did a class. It was hard, but I felt better.
On the way home, I noticed that the sidewalks on my block had been shoveled well. This morning, I went onto www.mapmyrun.com and figured out that once around my block is .3 miles. 10 times around is 3 miles. Add a little more and I could get in 4 miles without risking slipping on ice or soaking my shoes in slush. My will wanted to stay home and watch Project Runway on Hulu. My brain said "You have a choice." Which brings me to:

What I Wore: CW-X compression tights; Nike tank; Asics wick-away long-sleeve top; Nike heavy-weight running jacket; knit hat and gloves; thick socks and old running shoes.

Did It Work: Yes. Except I was also wearing cotton briefs that, once they got a little sweaty, were kind of cold. So, for half the run, my bum was chilly.

Solution: The other day I tried running in Lululemon Techni briefs. They didn't hold onto the sweat, so I stayed dry enough to not have cold bum cheeks.

Happy running!

Snow, snow and more snow

Temp: 28 degrees, overcast
Precip./Humidity: Snowing! High humidity (about 90%)
Wind: Calm
Terrain: Rolling to flat
Distance: 3 miles

What I Wore: Ski hat; knit gloves; Asics light-weight technical top; water & wind resistant shell; compression tights; old shoes.

Did It Work: Yes, although my legs were cold for the first half. Upper body was great.

Running in the snow:
1) Don't do it unless you live in a neighborhood where people are reliable with the shovel. Areas with apartment buildings are usually good because they have a superintendent on the job.
2) Wear older shoes that still have a good tread, so you don't feel bad getting them wet and you don't slip.
3) Wear a thick hat and a jacket that fits snug against your neck so your head stays dry and you don't end up with melting snow running down your back.
4) Enjoy! These are some of the most beautiful runs you can do in the city. Here's a sight from my park.

What to wear running in 20 degrees, sunny & snowy

Temp: Mid-20s & sunny
Wind: Gusts up to 18 mph
Precip./Humidity: Moderate
Terrain: Mostly flat, often covered in several inches of snow
Distance: 8 miles

What I Wore: Knit hat & gloves; neck gaiter; Road Runner fleece-lined tights; Nike dri-fit tank top under an Asics 1/4 zip, wick-away, long sleeve, mid-weight top under a Nike heavy-weight, dri-fit running jacket; thick socks; and my 2nd best pair of shoes (my ING NYC Marathon Asics). And, of course, sunblock.

Did It Work: Yes, and based on my comfort from the start, would work for almost any distance.
On the out bound, I was running into the wind. I was glad to have the gaiter to cover my nose and mouth. On the return, I was facing the sun and the wind was at my back. It practically felt like spring! I partiallyunzipped the jacket and Asics top, to let a little steam out, and stayed comfortable.
And, I was glad to have worn the Asics because they still work great but I didn't mind getting them wet in the snow and slush.

Note: A male friend on Twitter pointed out that he can't relate to one of the items I wear on a run being a "regular sports bra." Good point, so from now on, let's just assume I'm wearing a sports bra and, unless it's remarkable in its length, or all that I wore, I include it.
I do think a good sports bra is key to a happy run (for women) though, so coming soon: my thoughts on the least seen, most worn (by women) piece of gear.

Weird Science: Today I experimented with making a knit glove wind proof by wrapping it in tape. I had recently read in Runner's World that you can make running shoes a bit more winter friendly by wrapping the tops of them in duct tape. This made me wonder if I could do something similar with knit gloves and packing tape. If you don't have the money or the space for multiple pairs of autumn and winter gloves, converting a knit pair with tape seemed like a solution.
It didn't work. My hand that was wrapped was no warmer than the unwrapped hand AND as I started to sweat, the glove got damp. With the tape wrapped around it, the fabric couldn't dry and, as we all know, wet clothes and cold weather don't mix. I had to unwrap the glove after less than 2 miles and suffer the cold as the wool dried.

"Balmy" mid-40s in New York

Temp: 47 and overcast
Wind: Very little
Precip/Humidity: None/High
Terrain: Rolling to flat
Distance: 9 miles

What I wore: Shorts (yes, in December!); tank-style sports bra; Road Runner Sports light-weight technical top; knit hat and gloves.

Did it work: Yes. I slowly worked up a sweat, but never enough to make me cold when the wind blew. Also, I was glad to have the hat covering my ears and the back of my neck, especially around the 5-mile mark, which is always a cold spot with more wind.

Quick tip: If you like to have your legs covered or hate being cool at any point in your run, wear light-weight tights in these conditions.

Check it out! Thanks to this useful website, you can see my run and, if you're in the area, do it yourself. Or, create a new run that works for you. http://www.mapmyrun.com/route/us/ny/flushing%20corona%20park/861126088958561606

Gearing Up: Hat & Gloves

Cold weather demands the right gear. While running in the heat can be just as dangerous as in the extreme cold, your clothes might make more of difference in the winter (versus being well hydrated in the summer).

Two key pieces for my winter runs: knit gloves and a knit hat with built-in sweatband. I like these Asics versions because neither are itchy, even when I'm a little sweaty. However, I have to admit, the hat is not very flattering.

If you're going shopping, Lululemon makes a nice one that is quite fitted and, for pony tails, has a hole in the back. However, the one that is the best for running doesn't have extra ear coverage, leaving me prone to a cold headache after a long run. In general, look for a close fit and tight knit to help hold in heat. It's nice if the cuff of the glove is lined with fleece, but a glove made entirely of fleece will let the wind right in. And be sure to try on your hat before tearing off the tag, to make sure it really is comfortable. Try wrinkling your brow to see if there are any uncomfortable seams.

Upper 30s in New York

Temp: 38 and sunny
Wind: None
Precip/Humid: none/low
Terrain: Flat
Distance: 4 miles

What I wore: Asics knit hat with sweatband and gloves. Asics medium-weight, 1/4 zip, wick-away technical top under a Nike light-weight full jacket. Standard sports bra. Full-length, unlined tights.

Did it work: Yes. I was cool, but not cold when I started and warmed up nicely. By the end of the run, I had partially unzipped my outer layer and fully opened the 1/4-lenght zip of my under layer.

Tip: Cool weather runs deserve cool innovations, like shirt cuff pockets (see photo). Many designers now add a little fold of fabric inside the cuff of long sleeve tops, like a pocket to tuck your hands in to help keep them warm. Cuff pockets are great way to protect your hands without heavy gloves when it's not very cold out but is windy or rainy. And, when it gets a little more wintry, they give you a place to tuck away your gloved hands until you warm up.

54 & sunny in Nashville

Temp: 54 F, sunny

Wind: None

Precip/Humid: None/low

Terrain: Rolling hilly

Distance: 3 miles

Wore: Nike running shorts, one light-weight, long-sleeve Road Runner technical tops, standard sports bra (cropped)

Did it work: Yes! Perfectly comfortable without a hat or gloves.

40 in Nashville

Temp: 40 F, sunny
Wind: Minimal
Precip./Humid: None/moderately low
Terrain: Rolling hills
Distance: 4 miles

Wore: Nike running shorts, two light-weight, long-sleeve Road Runner technical tops (layered), NYC marathon gloves, Asics brimless hat that covered ears, standard sports bra (the cropped kind, not full body).

Did it work: Mostly yes. Traveling, I didn't have a running jacket, so I had to double up my two running shirts. I was a little colder than I like to be when I started, but running into the sun and up a hill within the first half mile brought my body to a comfy running temperature. My legs were red from the cold by the time I got home, but working fine.

Other notes: Nashville's river walk is a great running path. It's well marked and attractive in an urban/warehousey sort of way. However, it doesn't have any water fountains, so BYOB.