Galloway's 5K and 10K Running
Galloway's 5K and 10K Running
Practical Information: Shoes, Equipment, etc.
In our increasingly complex world, running and walking offer an island of tranquility. Simplicity helps: Try to run from your house or office, using public streets or pedestrian walkways, wearing ordinary clothing. You don't need to join a country club or invest in expensive exercise equipment. While running/walking with another person can be motivating, most exercisers enjoy going alone, on most of their workouts. It helps, however, to have a "support team" as you go through the training (exercise companions, doctors, running shoe experts). You'll probably meet these folks through the "exercisers grapevine".
Those who have a running course (park, etc.) near their home and office, are more likely to do the workouts on the schedule-when you need to do them.
Shoes: the primary investment:
usually less than $100 and more than $69
Most runners decide, wisely, to spend a little more time when choosing a good running shoe. After all, shoes are the only real equipment needed. When the design of the shoe matches the function and shape of your feet, running is easier. You'll also reduce blisters, foot fatigue and injuries.
Shoe shopping can be confusing. The best advice....is to get the best advice. The staff at a good running store can cut the time required and can usually lead you to a much better shoe choice than you would find by yourself. For more information on this see GALLOWAY'S BOOK ON RUNNING 2ND EDITION.
Buy the training shoe first
Go to the running store in your area with the most experienced staff. First you'll need a pair for long runs and easy running days. Veterans may want to get a racing shoe (or lightweight training shoe) later. Bring along your most worn pair of shoes (any shoes), and a pair of running shoes that has worked well for you. Wait until you are several weeks into your training before you decide to get a racing shoe if you feel you need one.
Who needs a racing shoe?
In most cases, racing shoes only bestow a small improvement: a few seconds per mile. If this is what you need for your time goal, consider the racing models. Racing shoes tend to experience a breakdown in the mid-sole material earlier, and simply don't last as long as training shoes. Some of the very light models will compress during the latter stages of a 10K. Heavier runners will break the shoes down more quickly. After several weeks of use, if you feel that your training shoes are too heavy or "clunky" on faster runs, veterans can look at some lighter models. Most runners choose light weight training shoes because they last longer than racing shoes. After you have broken them in, you can use the lighter shoes during speed sessions and races.
There are a lot of good, inexpensive watches which will give you accurate times during speed workouts and races. Any watch that has a stopwatch function will do the job. Be sure to ask the staff person in the store how to use the stopwatch function. A few watches can make walk breaks easier by "beeping" after each running segment and then again after the walking segment.
For more information on current watches that do this, go to
Clothing: comfort above all
The "clothing thermometer" at the end of this book is a great guide. In the summer, you want to wear light, cool clothing. During cold weather, layering is the best strategy, and microfiber garments offer comfort and warmth.
But you don't have to have the latest techno-garments to run. On most days an old pair of shorts and a T-shirt are fine. As you get into the various components of your plan, you will find outfits that make you feel better and motivate you to get in your run even on bad weather days. It is also O