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| Running 101 Tips for New Runners |
Runners need more than a pair of athletic shoes to be prepared for the sport.
Take a look around at what others in the club are wearing. You don't need to
purchase all the items below at once, but you will find you acquire much of it as
your training progresses.
For safety reasons (and to promote group camaraderie), headsets or anything
else you might put in your ears are not recommended on any Bonita Road
Runners run. In general, BRR suggests that you reserve headsets and earphones
for treadmill running only, as they may distract you from being fully aware of your
surroundings and doesn't allow you to focus on what your body is telling you.
Recommended Gear:
You should bring the following items each time you run:
Running Tips:
Take a look around at what others in the club are wearing. You don't need to
purchase all the items below at once, but you will find you acquire much of it as
your training progresses.
For safety reasons (and to promote group camaraderie), headsets or anything
else you might put in your ears are not recommended on any Bonita Road
Runners run. In general, BRR suggests that you reserve headsets and earphones
for treadmill running only, as they may distract you from being fully aware of your
surroundings and doesn't allow you to focus on what your body is telling you.
Recommended Gear:
You should bring the following items each time you run:
- Water bottle. For before and after runs. If it's a long run on a particularly
warm day, we recommend carrying water, as there are very few fountains
on the trails. - Running shoes. Visit a reputable running store after you've been running a
few times to get properly fitted. Each person is different, so select what
feels good to you. The bigger running stores offer computerized stride and
fit analysis and have well-trained salespeople who are also runners. Avoid
the "big box" sporting goods stores. The right shoes for the right
conditions can make or break your running life!!! Roadrunner Sports,
Movin Shoes, SDRI and Pulse Endurance Sports are examples of some
good running stores. See our Links page for more info. - Running clothing appropriate for the conditions. Cotton is not
recommended, as it absorbs moisture and will cause chafing and chills. In
colder weather, consider layering your clothing, and make sure you have
dry, warm clothing available at the end of your run. Gloves are a must in
cold weather. - Hat appropriate for the conditions: In warm weather, a running cap with a
bill will keep the sun off your face and keep the perspiration from your
eyes. In cooler weather, you lose most of your body heat through your
head, so warm gear is a must. A running hat plus ear warmers or a
running beanie are good choices. - Sunscreen. Melanoma - need we say anything more? Be generous with
the sunscreen on all exposed areas of your body. Better safe than sorry! - Sports drinks / energy gels or bars, recovery drinks. You'll need to eat
and drink during your long runs to maintain your energy. Figure out what
works best for you. GU, CLIF SHOT®, Carb-BOOM! and PowerGel®
are a few examples of energy gels. - Personal identification. Always carry with you a photo I.D., emergency
contact and health insurance information, change for a phone call ($.50), at
a minimum. If you are visiting another city, be sure to write down the name
of the hotel you are staying at and carry that with you as well. Hopefully,
you will never need any of these items. Companies such as RoadID.com
offer engraved items that contain this information for an easy-to-use
solution. - Running Watch / GPS. Once your running starts to improve, you'll want
to establish goals. A running watch helps you monitor progress. A GPS is
a great training partner, especially as you learn to pace. - Nighttime or Pre-dawn Running — Visibility Is Essential for Safety! Cars
are not the only nighttime hazard. Bikers, skateboarders, and rolling
objects use the same city sidewalks, trails, and roads that we do on our
runs. In the dark, bikers can come up behind you quickly and quietly; be
sure they can see you clearly. Before making a turn, check for cars and
look behind you for bikes. To stay safe, you'll need: Reflective vest
and/or other reflective accessories. Light-colored clothing. Drivers can't
see black at night. Blinking light/flashlight.
Running Tips:
- Ask a more experienced runner! Most of us want to share our experience
with you and are happy to talk forever about our favorite subject! - Start slowly, and don't increase mileage by more than 10% per week.
- Know why you're doing what you're doing. Do you have a plan? If so,
what does it accomplish? And, does it do it in a smart, healthy way? - Listen to your body. Pushing through pain is not always smart. Ask a
more experienced runner for advice. - Running magazines, such as Runners World, have great advice for new
runners and can provide the motivation you need to keep going. - There are lots of resources for new runners, especially on the internet. For
a pretty good site, click on this link to Cool Running...