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RD11: Bottoms

A brief update as I return from a long absence.

Updates I do as examples of things you may want to track:

Yes.Fit

Hogwarts Running Club

Bottoms:

Of chafing, support, and various articles of clothing for below the waist. Vaseline is your friend.

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RD10: In Your Shoes

Pack check in and updating of logs.

My shoes today: gray Hoka One-One Bondis in grey--my dedicated walking shoes. I'm walking as I record.

In your shoes:

Specialized running socks--cotton/synthetic mix for breathability and fitted shape to reduce friction. Different heights are available.

Sources: Big box sporting goods stores have these. I also order mine in 3 packs from RoadRunnersports.com

Your feet: foot prepration can include

  • vaseline on the foot to reduce friction. Try it before you get grossed out. Vaseline on the hot spots.
  • Rolling your feet on a tennis ball.
  • Clip your toenails
  • Bandaids on the blisters.

Insoles--from store bought to personally fitted. Sources: RR Sports, Nike stores, Running Specialty stores, Big Box sporting goods stores. From $20 to about $100.

Heel inserts--typically used for shin splints or to prevent them, if you know that you are prone to them. Sources: RR Sports, Nike stores, Running Specialty stores, Big Box sporting goods stores.

PLEASE support your local running specialty store!

 

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Pack check-in.

Please support your local running store!

Shoes I am wearing today: Hoka One One, Bondi style--the old gray pair for walking.

Ways to prevent injuries by your pre-run behaviors:

Yoga/stretching. I recommend Yoga Journal's DVD: Yoga for Beginners.

Using a roller on your legs and feet: The Stick--my personal favor over the general foam roller.

A brisk 5-minute walk before every run.

About running surfaces and how they affect your legs and feet. Hardest to softest surfaces: Concrete, asphalt, dirt (can vary greatly, depending on how tghtly packed the dirt is), sand.

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RD8: In Your Ears

Pack check-in.

Please support your local running store!

Shoes I am wearing today: Hoka One One, Bondi style--the new red pair for break-in.

Apps reviewed: Couch to 5K, Ease into 10K (Blue Fin Software), overall discussion of "Couch to 5K" types of program; Zombies, Run!

Safety issues around listening to something while running.

Technology: Wireless headphones considered. I use Trekz Titanium rigid-style bluetooth headphones with my Iphone 6s.

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Pack check-in: skipped.

Please support your local running store!

Shoes I am wearing today: Hoka One One, Bondi style--the new red pair for break-in.

Gear review: today i started running, so I do a summary of what I am wearing, starting at my toes and going upwards. I will do indivdual episodes on each aspect of the gear--today is just a summary.

Apps: Zombies, Run!, Map My Walk, Runtastic, Charity Miles, Ease into 10K (Bluefin Software)--all on iOS, available on Android.

Watch: Pebble Classic, soon to be unavailable. Saving for Apple watch, but highly recommend most Android watches.

Sources: My Local Running Store, Big-Box sporting goods store (Dicks Sporting Goods for me), yes.fit, roadrunnersports.com, Apple Store, RoadID, Bondi Bands

 

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Pack check-in: Doing your logs for shoes and exercise.

Headset=How I think about exercise--especially as I do exercise.

Examining our preparations for exercise, our clothing, and how we keep our minds busy as we work out.

Reframing: when something does not work, we change our plan consciously. We do NOT tell ourselves how it's just not working and give up!

Strategy: Schedule your workouts, based on what you learn in your month of walking

Strategy: Lay out all your gear the night before

Strategy: freeze your water bottle or refrigerate it the night before.

Strategy: For morning exercise: place your gear where you step on it as you get out of bed.

Headcannons--why we succeed or fail. Taking over your thoughts.

Bad day does NOT equal failure. Bad day equals learning for next time!

Please support your local running store!

Shoes I am wearing today: Hoka One One, Bondi style.

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Pack check-in: Doing your logs for shoes and exercise.

Apps I use to log: My Fitness Pal (IOS or Android) for calories and weight planning, Fitbit (IOS or Android)for tracking steps and heart rate. Shoe log also is described. Charity Miles app for using your mileage to use corporations to make donations to your favorite charities. Map My Walk (IOS or Android) for tracking walks and keeping maps of your route. Runtastic (IOS or Android) or Runkeeper (IOS or Android) for mapping runs and distance.

All of these are FREE, but you can buy premium memberships annually. 

Logs: simply writing your exercise on your paper calendar is perfectly good!

Why we log and different ways to log.

Please support your local running store!

Shoes I am wearing today: Hoka One One, Bondi style.

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RD4: Shoes in General

Brief introduction to Blankets and Eleanor.

Pack check-in: Doing your logs for shoes and exercise.

Getting your first shoes for running, walking, spinning on a bike, hiking.

Selecting a running specialty store.

About dedicated walking/running/exercise shoes.

Respect walking as valid exercise.

Discussing trail running shoes, hiking shoes.

Inserts and rolling your feet in brief.

Shoe source I like: www.roadrunnersports.com

Shoes I am wearing today: Hoka One One, Bondi style. My spinning shoes: Shimano

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1. A bit on keeping an exercise journal

2. Selecting shoes:

  • First pair comes from a specialty running-only store
  • After that, you can buy your brand online. My preferred online vendor is Roadrunner Sports. I am not being supported by Roadrunner in any way, BTW, but I've been a loyal customer and VIP for years with them. Shoe Dog is here.
  • Shoes for Spinning on a bike can come from Amazon.com-do some research there.
  • Do NOT buy running shoes from a chain or "Big Box" sporting goods stores unless you have first been fitted at a specialized running store.

3. Of pronation.

4. Logging your shoes

5. Please support your local running store!

My shoes today: Hoka One One Bondi.

 

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Shownotes: http://runningdog.podbean.com/

Starting slow: Begin any running program by walking 30 minutes per day for 30 days straight.

This teaches you:

  • What to wear
  • What shoes you need
  • Where to exercise
  • When you can make the time
  • What it feels like to be out there for 30 minutes
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