Running Gear for the Anti-Runner

Happy weekend, IgniteGirls! I know you have been training hard for the upcoming Pavement & Pearls™ 5k race (May 30th is fast approaching!), and I also know that not all of you are “runners.” I most certainly am not. I absolutely hate running, and my cardio is usually limited to the spin class I teach weekly. So what better way to get motivated and into a running mindset than with some fun new fitness gear.

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« Let’s start with the outfit. I want to feel comfortable, athletic and strong, and so I usually turn to Lululemon for some awesome, brightly-colored crop pants. These Top Speed Crops in the Iridescent Multi color are seriously cute! And they go perfectly with the mint green IgniteGirls Pavement & Pearls™ free flowing tank top (as seen in the featured blog post image). Lululemon crops are chafe-free, have multiple pockets for run essentials and are sweat-wicking to keep you cool. Plus the bright color is sure to help any surrounding traffic, bikers or other runners spot you quickly.

« Shoes, shoes, shoes. One reason I am not a fan of running is because I have a tendency to develop shin splints on the front lower leg, which are incredibly painful. I also found out that shin splints are common in dancers, which I did for almost 10 years. And during high school track I kept running despite the pain which caused a super fun stress fracture in my foot. I needed more support in the arches of my shoes after it was determined that I have flat feet, so I purchased a pair of inserts that were helpful. Try the “Wet Test” below from to see what kind of arches you have, and then go to a local shoe store for some additional assistance on selecting the right shoe.

  1. Pour a thin layer of water into a shallow pan
  2. Wet the sole of your foot.
  3. Step onto a shopping bag or a blank piece of heavy paper.
  4. Step off and look down. Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (Medium) Arch

If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this “pronation” absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (Low) Arch
If you see almost your entire footprint, you have a flat foot, which means you’re probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive “posts” to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch
If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you’re likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn’t collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It’s vital that an underpronator’s shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

« Music as motivation. After you get equipped with a comfortable outfit and the appropriate shoes, let’s talk about the ACTUAL running part (ugh!). Music is the game changer for me. I usually use my FIT Radio app to keep me moving at a quick pace. They have a free version and a premium version (totally worth it), and you can pick which genre, workout or DJ of remixed music you want to listen to (i.e.: Top 40s, Kickboxing or DJ Christyle). I generally pick Top 40s and the beats per minute (BPM) are somewhere around 128, which is a good tempo for a moderate jog or run and a few sprints when the beat drops.


« Listen up. Anyone else hate the Apple earphones? They actually hurt my ears because of the hard plastic and then pop out anytime I start to sweat which is really annoying. This is why I use Skullcandy earbuds, which have soft circular silicone ear gels around the speaker that stay in your ear and are very comfortable. They also come with a button attached to the wire that doubles as a mic or remote to take calls or pause/play music.

I hope some of these help you determine the best basics for getting started and sticking to your P&P5k runs. Show me those sweaty selfies when you hashtag #pavementandpearls on Instagram.

Make it a GREAT week,
Coach Keri

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IgniteGirls® Fitness
posted by Coach Keri

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