9: Gear Geek: What Works for Me

In my running "game" as I like to call it, a big part of preserving the activity as fun and injury-free is to try to position myself so that I don't have to think about it while I am out there. If things are falling apart, not fitting well, or causing chafing, it's harder to enjoy the outing -- or the victory of its completion. I once did a half marathon in a brand new pair of running shorts that I bought at the expo. This, of course, broke the cardinal rule of "nothing new on race day" (which i had not yet learned). By the end of my 13.1 mile ordeal, my inner thighs went from chafing to burning to actually bleeding! I had to walk like a bow-legged cowboy for the next week. Vowing not to repeat that experience, I have been very methodical in how I have approached the equipment aspect of becoming a runner.

Tracking Technology

Global Positioning Systems (GPS)

The Global Positioning System, or GPS gear was essential to my Run This Year goal, making it very easy to track the miles, not matter where I went. Prior to 2013, I used a GPS app available on the smartphone called Map My Run. It's really quite slick. Easy to use and works well for biking, hiking, running, walking, etc. The problem is, GPS is a really battery hog. So, depending on how long you are out, you may need to take extra batteries with you. Plus, with a cell phone, there is more concern about getting it wet, should you get caught in the rain.

For 2013, I have had good luck using the Nike+ Sportwatch GPS. This has proven very reliable for mapping, splits, and other details. It is easy to use, and seem unaffected by a good rain storm (or snow storm, or toasty summer day. Since the GPS doesn't get a reliable signal indoors, the shoe pod is a useful add-on. The problem with the shoe pod is that once it is calibrated from an outdoor run, and then you take it indoors, it assumes that every stem is the same length. So, as you speed up or slow down, it loses accuracy. My tactic has been to use it for indoor tempo runs. I just make sure that my laps recorded by the watch are true to the advertised track length by adjusting my pace and/or stride during the run. It is a little more vigilance than I would like on a run, but that's okay.

On the downside, the Nike+ Sportwatch GPS has a battery life of only 8 hours. Generally, this would not be of concern. But, if you combine my lack of speed with an ultramarathon, 8 hours is not long enough. It would be nice if your could charge the unit on the fly with a battery pack (Garmins will allow this, as I understand), but, alas, plugging the Nike+ Sportwatch GPS into anything disables all functionality of the watch. I tried setting the shoe pod with a trail run, and then using just the shoe pod without the GPS, which allows the battery to last very long. Unfortunately, the accuracy of setting the shoe pod with a 5k run for use in a 50-mile ultra was very poor (about a 60% error factor). So, if I know I am going past the 8-hour mark on a training run or a race, I'll take a charging pack and extra batteries and use the phone for the official measuring stick. (Be sure to seal everything up into a zip-loc bag to keep it all safe and dry.

Heart Rate Monitor (HRM)

The Nike+ Sportwatch GPS does have an available heart rate monitor strap, but I have not acquired that part. I have used a Polar heart rate monitor and a Timex heart rate monitor, both with good results and ease of use. If you do much exercising in the gym, the Polar will reliably link to most of the equipment, such as elliptical machines, treadmills, and stationary bikes (the Nike+ HRM strap is made by Polar), so that would be my recommendation.

When Purchasing a GPS and/or HRM

Before you shell out the cash for this type of technology, make certain that what you buy will support what you want to use it for. The Nike+ Sportwatch GPS, for example, is really just for running. In fact, it will discard events with an average pace of less than 4 minutes per mile, so it is not viable as a cycling tool. But if you are just planning to run, walk, and hike the Nike+ is very easy to use and the big numbers on the face are easy to see.

Tunes

Use caution if you listen to music or podcasts on the run. Don't make it so loud that you cannot hear what is happening around you -- cars, bikes, other runners, nature. Finding a comfortable headphone is key. Generally, I don't like the basic earbuds, because I feel I have to jam then into my ear to keep them in (unless they are under a winter headband). However, the Yurbuds have worked well for me, as have a set of JVC's with the behind-ear loops and soft-tip ear pieces.

Shoes

While I have already talked about finding the right shoes, I am continuing to learn what works and doesn't work for me. What I have determined is that my favorite shoes are the Altra Zero Drops. They give me a good fit with the wide toe box and a solid mid-foot cradle that helps keep the foot in the right place. And the zero drop technology (no bit heal wedge) encourages the stride that has come to work for me. I try to keep a road version (Instinct 1.5) and a trail version (Lone Peak 1.5) in my rotation for the various terrains I may try to tackle. I tried The One, but after a wet 50k, the front of the toe box puckered and would not return to shape. Until then, they felt wonderful, so I might try them again on the assumption that I just had a wonky pair.

Recently, I had an experience with the Skechers GoRun2. I had seen a positive review in Runner's World and found a good price, so thought I would give them a shot. Putting them on, they felt incredible. Very light, lots of flexibility, and the mere 4mm heel drop would be consistent with my running style. Initially, they felt great, and I used them on several runs including some of my longer weekend runs. I tried them on a couple of trail runs, but found that the flexibility of the upper in combination with the softness of the foot bed meant that I didn't feel as stable as I like to be on uneven terrain. I nearly rolled my ankles a couple of times, which I attributed to feeling less secured to the soles of the shoes. Off the trail, however, I felt confident enough to use them in a road marathon. By the end, my legs were toast! The softness of the shoe meant that, for me at least, the GoRun2 provided very little support, and for the next couple weeks, I actually felt like I may be developing Plantar Fasciitis. Having switched back to my Altras for the next marathon, my feet feel much better now.

Socks

Don't underestimate the importance of a good sock. You want a good wicking fabric and seems that feel nonexistent. Keep your toenails short and smooth and your feet should stay happy. Some of my favorites include:

• Feetures. I recently got a pair of these from the local running store. They are tailored to the left and right foot and give a nice hugging support through the arch that I like. No slippage whatsoever, which is nice in avoiding blisters.
• Balega. These quickly became my favorite. I like the feel and they come in different thicknesses for added padding and/or warmth.
• Injinji. These are the toe socks that are a nice companion to the Vibram 5-Finger shoes. They are also really nice in a regular shoe. Once you get used to having your toes in their own pocket, they are very comfortable. The toe separation works well in supporting the splay of the natural foot flex while also protecting against friction and blisters. I wore a pair of Injinji's with my Altra Lone Peak shoes on my first 50-mile ultramarathon and had no difficulties either during the race or after.

Shorts

While I like to find inexpensive alternatives where I can, running shorts is one area where my best luck has remained with the big names. Nike, Brooks, and New Balance have all worked well for me. So I watch for sales and clearances. I don't like a really long short, so the 5" to 7" inseam works well for me. Non-running stores tend to overstock on the basketball shorts, which are too long and thick for running in my opinion. Whether you get a short with a liner or use compression shorts, pay special attention to seam location and thickness. It may not feel like much in the store, but it will become HUGE after several miles.

One other note about shorts: think about pockets. I rally like my Brooks Sherpa shorts, but the pockets are pretty worthless. I opten like to carry a gel, or an ID, or a little iPod. The Sherpas don't hold things well in their too-small pockets, and my Nike pockets are not holding together well. The best pocket so far has been the zipped pocket on the tailbone of my New Balance shorts.

Shirts

Technical event shirts are my favorites. I admit it, I like to brag just a little bit. However, if you want something that is no-frills, very comfortable, and inexpensive to boot, the C9 series by Champion (available at Target) makes really nice shirts, including tanks, T's, long-sleeve, compression, and quarter-zips. I also enjoy Old Navy's performance T's.

Note: protect yourself from chafing! While I cannot speak on the topic of sports bras, us guys can also experience discomfort on the chest. Look around after a wet race, and you are bound to see some male runners with bleeding nipples. Ouch! Rain, fabric, and temperature can make for a very uncomfortable combination. I actually keep a package of those little round bandages that are often applied in the area when one gets a shot. They make for cheap and effective nipple guards for the guys. I have found this to be a more effective strategy than Body Glide.

Hats

This is really just a matter of personal preference. I like a little shading and protection from the rain. A good hat also doubles as an effective sweat band, keeping your eyes clear. I tend to go for the full cap rather than the visor for one important reason -- I enjoy running the trails. Wearing a full hat means that I have never found a tick in my hair. (When I have found them, they have been in much more accessible locations.)

For cold weather, the most versatile piece of headwear I have is an earband by Pearl Izumi that is made for cyclists, thin enough to fit under a helmet. I can wear it under my regular cap for coolish days and stuff it into my pocket at the temperature rises, or on the colder days, it fits as a nice layer beneath the stocking hat (since stocking hats never seem to adequately keep the earlobes covered).

Gloves

For a crisp fall morning, it's pretty hard to beat a 99-cent pair of white cotton work gloves. They are just enough, and, as you warm up, they are effective for wiping the brow. For cooler temps, I have a couple of polypropylene sets of gloves (UnderArmour and Reebok) that are very comfortable. They are also thin enough that in really cold weather, they still fit under a set of Hotfingers skiing gloves. If you tend to carry a phone with you (for emergencies, music, or GPS), it is worth getting a glove with the fingertips that will work the touch screen. And, even in the cold, I recommend having an extra pair of gloves with you for the longer runs. Any sweat (and you WILL sweat) will find its way down your arms and into the fingers of the gloves. A warm, dry par of gloves 10 miles into a wintery run can feel very nice.

Rain Gear

Never assume that it takes a lot of money to stay comfortable. In a recent rainy marathon, the saving grace of the day was that I thought to toss in a dollar store rain poncho. It kept me dry without adding weight or heat. And, when the rain subsided, I could just toss it in the trash at an aid station. I find this a far better race solution than wrapping a jacket around your waist when you decide it is no longer necessary, but you still want it for another day. For training runs, my philosophy is a bit different. If it's warm enough, I just resign myself to being wet and enjoy it. If it is cooler and you decide on a jacket, go with breathable rain gear that has some venting. This is not the time to put yourself in a "sauna suit." Actually, it is NEVER the time to put yourself in a sauna suit.

Snow Gear

I have been a bicyclist for much longer than I have been a runner. From the standpoint of mobility, I find that there does not need to be a great deal of difference in the attire. The key difference, however, is that in cycling, you will generate more wind chill, while in running, you will generate more heat. So in running, the "game" is to find a balance that includes enough of an outer shell to keep from chilling the inner layers, while staying just light enough with what you have underneath that you don't sweat too much. So dress in layers, and, if you can, carry some sort of pack with you so that you can peal off something if your are getting too warm or sweating too much. So with this in mind, here are some considerations:

• Hats and gloves. See above.
• Balaclava. For those really cold days, you don't want to take the cold air directly into your lungs. If it's not quite so cold, a bandana can also work well until things warm up a bit.
• Goggles. I have a pair of low-profile ski goggles that work very well. I have not been entirely successful with keeping them fog-free, but it is still far better than having watery eyes getting icy.
• Muffler. I have a fleece neckwarmer that pulls over. Along with keeping the neck warm, it seals off the top of the coat from cold air, and can also be pulled up balaclava-style if I didn't feel like bringing the full ensemble

Put it all together, and I am certain to be a very comical sight.

Night Gear

When I go on a night run, how well-lit I choose to be depends on how well-lit is the route I have chosen. If I'm on a short hop and likely to stay on sidewalks or other paths, I might just wear light clothing. If I'll be near traffic, though, I'll light myself up.

• Hat. I have a safety yellow baseball-type hat that is marketed for construction workers. it has 360-degree reflective panels and when headlights hit it, it looks like I've got a beacon on my head. I got it through Amazon for about $7.
• Reflective Vest. I know that there are a lot of high quality vests, belts, etc. designed to make runners visible. But, again turning to the construction aisle, I have found the basic vest is pretty reliable with 360-degree reflectivity, adjustability, and light weight. Usually, less than $10.
• Headlamp. There are many choices out there, but to me, the key points are an adjustable beam (direction) for better aim at your path, a top strap to keep it from sliding down, and light weight so it doesn't get too bouncy on your head. I have a Ray-o-vac Virtually Indestructible LED 3AAA Headlight right now. At only $10, it's hard to complain. It serves me well with two brightness settings and decent battery life, but I would like to get one that is a bit lighter weight.
• Flashlight. On the trail at night, I highly recommend carrying a small LED flashlight. In tricky terrain, it's nice to have a second beam that you can quickly put where it is needed. Something with a nice bright beam can easily fit in the palm of your hand.

Packing It With Me

I prefer to travel light. So having shorts with pockets makes to easy to carry things like my ID and even a gel or two. But if I'm going to be gone longer, I generally feel compelled to have the phone with me, plus other supplies, so I need more than pockets. The fanny pack variety is useful, but lately I have been finding that on the longer runs, these contribute to stomach discomfort due to the pressure over time. I would add, though, that from a stride-development standpoint, the fanny pack can serve a useful function in helping to keep your gait smooth and level. If it is bouncing too much, so are you.

• Fanny pack with bag only. I have an "Outdoor Products" version that works pretty well. What is nice about this configuration is that you can easily spin it around your waist for repositioning or for access on the move. I would like to try the Ultimate Direction Jurek Essential. It looks like it would stay put and carry enough for all but the long trail runs.
• Fanny pack with water bottle. For years, I have had a Ultimate Hydration water bottle belt. I also have a more recent model made by Outdoor Products. These are nice for keeping the hands free, but they doesn't carry much and are hard to access what is in storage without taking them off.
• Hydration backpack. Perhaps I have just been too cheap, but so far I have not found the perfect pack. Currently I have a Coleman with a 2.0l bladder with a slide-top closure. I highly recommend this type of closure for ease of filling and a reliable seal. The problem I have is that it is difficult to monitor fluid intake with a pack, and I prefer bottles. The model that intrigues me currently is the Ultimate Direction AK Race Vest. I like the idea of having the bottles up front and the reservoir more as a backup. If I'm going to be on the trail all day, I like to carry a little more than I expect to need, in case I take a wrong turn or otherwise extend my expedition.

Up next: Monuments and Maniacs: "Goaling" My Way Through My First Year

8: Finding Form: How I Learned a Stride That Keeps Running FUN

In one word, I believe I can strike at the essence of what it has taken for me to run in a sustainable way: LISTEN.

• LISTEN to your feet and what they tell you about how to handle the terrain and how to land on them to reduce the tendency toward injury.
• LISTEN to your thirst to guard against problems associated with overhydration or underhydration.
• LISTEN to your heart to understand the appropriate levels of exertion to support prolonged performance.
• LISTEN to your body's nutritional needs for fueling and nutrients.
• LISTEN to your wife, because you couldn't do this without her support.

If you happened to read the earlier post about my evolution into a runner, you know that I have made a number of changes in how I run.  I have arrived at these through study, conversation, and trial and error. In this post, I figured that I would share what I think that I have learned through this on-going process. In no way am I holding myself out as an expert on anything other than what has worked for me . . . so far. But I really think that is the point. We each need to learn how to listen to our body, read the clues and signals it sends to us, and decide what to do with that information -- or not. Obviously, I'm still trying to figure it all out. Truth is, we change over time, and these changes will effect our running. So we should always be listening to what our body has to tell us.

Shock Waves

The "modern" running style of over-extension and catapulting one's body over the leading leg strikes me as a series of rapid-fire pole vaults. Plant your leg-pole in the box and catapult yourself over the top. Repeat. Repeat. Repeat... Even describing running in this manner, I am certain that there is so much wrong about it that it can't be right. But that is how I felt when I ran. It was very jarring and unpleasant.  I was over-extending my stride and landing on the heel of a shoe that, more often than not, was worn unevenly because I was too cheap to buy new ones often enough or good enough shoes to last. (I once wore a $8 pair a shoes through an entire half-marathon training season, as well as the race itself.) The problem is, I know that I am not alone. I see people running all the time who do exactly this. In fact, it gets worse. I was recently running behind another runner. I am assuming that she is an over-pronating heel-striker. It was apparent in the beveled heel of her running shoes. With each footfall, not only could I sense the vertical jarring of the impact, but I could also see a lateral whiplash that traveled from her foot to her hip. I can only imagine what her IT band will look like if she keeps this up. Recalling the wear pattern of my shoes of the past, I am certain that my own form looked at least as bad.

Here are the key points that I have learned to ease the shock waves:

• Quicken your step.
• Stand up straight
• Lean from your ankles
• Land with your feet under you

Check out Usain Bolt on YouTube. This is a fascinating video. I had always assumed that heel-striking and a reaching stride was useful to sprinters. But I think it is fair to say that Mr. Bolt is worthy of being held out as an example of an effective running form, and that is not what he does. What is interesting about this video is that you can see that his feet hit the ground beneath his hips, not out in front. Also, he is not striking the track with his heel, but with his forefoot, as it has already begun the backswing of the stride. This latter point is particularly important because it means that at any time his foot is in contact with the ground, it is engaged in propelling him forward. He is never catapulting over the top of a planted foot that would otherwise go against his forward momentum. This is further evidenced by the fact that his head travels along a level plane, meaning his effort is spent propelling him forward ALONG the track rather than UP from the track.

Stand Tall

From my reading, there are at least three flavors of "natural" running: Evolution, Pose, and Chi Running. I won't pretend to be an expert on any of these. In the course of continuing to listen to my body, I am slowly trying to learn and incorporate what I can into my own running form in order to keep running fun, efficient, and injury-free.

As for a comparison of these three methods, Jim Haselmaier has prepared a really nice blog post on "Pose Method vs Chi Running vs Evolution Running." In this piece, Jim shows that these methods share the following common core principles:

• Erect body posture
• Forward lean and the concept of falling forward (The phrase “gravity pulling you forward” is sometimes used, which is confusing.  Gravity pulls you down, not forward.  However if a rigid body is not perfectly vertical it falls down.  If you fall down and then put your foot down to prevent you from falling to the ground, from a practical standpoint, you’ve taken a step.  Repeat that over and over and you’re running.)
• Short stride length
• Relatively high foot cadence - ~180 bpm minimum
• Some sort of non-heel-first footstrike

Interestingly, I had come to these various principles through my own reading, but was never able to articulate them with a coherent understanding until I came across Jim's write-up. Following are some additional take-aways from my own experience.

Have you ever tried standing for a long period of time and felt a pain in your lower back? As it happens, I am an Orthodox Christian, and we stand in Church -- a lot. And learning to run better has helped me to pray better. I am less distracted because I am less uncomfortable. Typically, when you stand for a lengthy period of time, you are told not to lock your knees, but not much is said about the rest of your posture. In the natural running forms, you use the structure of your body for passive support, rather than actively holding yourself upright with your muscles. (They have other tasks to do.) You do this by aligning your core from your head to your heels. By straightening my spine and leveling my hips, I have found that not only can I run farther, but I can also stand longer

As to the lean, the important thing to remember is that when you run, you lean from your ankles, not your waist. To lean from the waist would be to disrupt the core alignment and invite fatigue. And don't lean too far. It should not be an exaggerated lean, but just enough contribute to a relaxed stride.

Cadence

In some ways, I had already figured out at least a portion of the importance of cadence. Because I had learned to use steady, metered, breathing, much like that of a swimmer, an even cadence was already key to my ability to maintain a steady breathing rate. This "rhythmic" breathing has in turn helped me to guard against the effects of my asthma on sustained physical activity, while also cluing me in to times when I could be inviting trouble. Seeing the consistent recommendation of the 180-step-per-minute running cadence, my next goal was to train myself to the point where I knew what that felt like, and to integrate that with my breathing.

To work toward being able to run at 180 steps-per-minute, I turned to a great podcast called PodRunner. You can find them on iTunes or at www.podrunner.com (which will actually take you to the creator's website (http://www.djsteveboy.com/mixes.html). He has created a nice selection of mixes that you can use to work up to your optimal running cadence. These are available as free downloads and I would encourage you to support his efforts.

With Every Beat of My Heart

With each aspect of my running adventure, I have treated it a little bit like a game. Finding a technique, a piece of clothing, an item of equipment, or a particular measurement that is meaningful and works for me is a "victory" in my game. So, when I started wearing a heart rate monitor, the first thing I did was just LISTEN. In retrospect, what I learned early on was really quite interesting. When I ran at about 180 steps-per-minute, breathing at 4-steps on the inhale and 4-steps on the exhale, and with a level of exertion that allowed me to sustain both, my heart rate settled in at about 125-130 beats per minute. The reason I say that this was particularly interesting is because it nests so perfectly with what may be suggested as my ideal aerobic heart rate. The Maffetone Method for calculating an ideal heart rate begins with the basic formula of 180 minus your age. Since I am 50 years old, my ideal heart rate would be 130 beats per minute. Dr. Maffetone does include some adjustment factors, and I'll be honest with you, I'm a bit conflicted as to how I should best apply these factors. Should I subtract an additional 10 beats per minute because I am on regular medications for asthma and allergies? Or, do I add 5 beats because I have been training consistently for more than two years? This would be a good question to ask my doctor at my next checkup.

So What Does It All Mean?

In the end, a stride that works for me is a matter of basic mathematics: 4x2+180+130=1

• 4x2. 4 steps on the inhale + 4 steps on the exhale (Although I am currently working with a 4/3 breathing pattern which allows the "emphasis" stride at the start of the exhale to alternate feet. See earlier post on breathing.)
• 180 steps per minute
• 130 beats per minute heart rate
• 1 sustainable runner 

Up next: Gear Geek: What Works for Me