That is exactly how I got started. I didn't have a pair of, "running shoes" or anything else related to running for that matter, not even a pair of shorts. As far as shoes go, I didn't even know there was specially made shoes for running or that I was risking injury running in shoes that were not necessarily poorly constructed but didn't have the proper cushioning or stability for running.
After awhile I started seeking advice on running and found out that, in fact, I was risking injury, running in anything other than shoes constructed for running and that shoes are the most important piece of gear.
Generally, when running you strike the ground first on the outside of your heal. Next your foot rolls downward and inward slightly as it contacts the ground. The last thing to take place is the heel lifts from the ground and you push off from the ball of the foot to move forward.
The rotation of the foot downward and inward when you make contact with the ground is called pronation and it is a natural and normal process that helps the foot to absorb the impact.
Some runners overpronate; their feet roll too far inward and can cause injury especially to the lower leg and knee. Some runners supinate or underpronate; their feet roll inward only a little after making contact and don't absorb shock very well, which can also lead to injury over time.
Most runners can determine whether they are supinators, overpronators, or normal pronators by checking their arch heights. The arch determines how your feet and legs will function when you run.
The easiest way to figure out your arch height is the“wet test”.Wet the bottom of your foot, then make a footprint on a flat dry surface to show the shape of your foot. If the print shows your entire foot with a moderate curve where the arch lifts off the ground, you have a normal arch and probably are a normal pronator. If the print is very slight and curved, showing mostly the ball and heel of your foot and very little of the middle of your foot you have a high arch and may be a supinator. If your footprint is wide and shows no arch, you have a flat foot and tend to overpronate.
Another way to determine your level of pronation is to look at your shoes. Most of the shoe's wear will begin on the outside of the heel, the real indicator will be the wear through the forefoot.
If most of the shoe wear is:
Your foot type and degree of pronation determine the type of shoe you will need for a running shoe. So If you are just starting out and plan to do anything significant, in fact anything at all, then a good pair of running shoes is a must. A good pair can be quite expensive but is well worth the investment. I would highly recommend getting the proper fit and not going the cheap route on shoes because you need to take good care of your feet and have shoes that will help cushion and absorb all the pounding your feet are subjected to when running the road.
To obtain a good fit you need to visit a good runner's shoe store that specializes in fitting runners with proper shoes. If there is no runner's shoe store near you then try to find a good sporting goods store that sells shoes; they usually have qualified sales people that know their shoes.
It is important after you purchase your shoes, to keep track of the mileage on your shoes. I have a log I enter information into daily. log entries are needed to see my progress or lack of and one of my entries is the miles I put on my shoes for that day and keep a running total. I will have another article you can refer to on how I journal my running. A quality pair of shoes will usually be good for 350 to 450 miles then it is time for replacement. I normally average 450 miles on my shoes and I'm on asphalt most of the time.
You may read or hear about the benefits of bare foot running and I would probably agree if it is done on soft surfaces like grass or dirt. I see those who run bare foot on asphalt but observe no real benefit and it makes my feet hurt to see it but if it works for them and they can avoid injury then more power to them. The subject would be interesting to research and discuss in the up and coming forum.
Beyond the shoes there really isn't anything else you need, however, there are items that will make your daily runs more comfortable. Some equipment that I wish I had discovered sooner is a good watch and clothes that actually help my body stay warm or cool
There are available some technical fabric clothing made especially for runners. The fabric wicks the sweat away from your body and helps keep you cool in hot weather and it works great. For cold weather running, there are pants and long sleeve shirts of the same special material that help to wick the sweat so that you stay dryer and warmer. Also available are hats, jackets and gloves specially made for running in cold weather. Again these items can get quite expensive but well worth the investment.
Another piece of equipment that sooner or later you may find indispensable is a good sports watch. A watch designed to keep track of split times is good to have along. Split times for those who may not know denotes the time it takes to run a portion of a total run usually measured at mile markers or other distinctive points along the way, for example, a runner may run a 7:00 mile split between miles 4 and 5 of a 10K (6.2-mile run).
My latest watch and the one I use the most outside is the Garmin 305 Forerunner. I love it and it has really improved my training because it gives me all the important data needed to see whether I'm improving or not. The newer 405 Forerunner is also nice but I like the larger dial on the 305 because it is so much easier to see and read. Garman has several really cool GPS watches that work great and give you all the information on your run that you would ever want. Again, we can further discuss the attributes and detriments of sports watches on the up and coming forum.
A heart rate (HR) monitor is good to work into your run, in coordination with your sports watch so that you may keep track of your minimum, average and max HR. You can find decent watches that are fairly inexpensive or, of course, you can find watches up into the hundreds of dollars.
You should consider your finances, mentality for commitment and running goals before making a choice on a watch. I started out with a cheap sports watch that worked great for what I was doing at the time, it was later as I expanded my running that I decided I need something a little more expensive but gave back to me information crucial to my training. I keep track of my pace times and heart rate so I can chart my progress. Charting your progress can help you know when to pick your running up a little or back off for some extra recovery time to let your body do some rebuilding, more on that for a future article.
My running gear is quite extensive but I added it a little at a time over the past 8 years and I make good use of it all. Your goal on equipment should be the same. You needn't go out and buy the equipment discussed here, right away, if you are a beginner.
Maybe those who have been running for some time would like to share their likes and dislikes of sports watches, shoes, clothing and other equipment on the forum so that those who are just starting out can get more insight on what other runners are using before they spend money on equipment they are just not sure about.
As in all things, it can be as expensive or extensive as you want it to be. Many of your decisions will depend on your goals and what you have to invest.
To recap:
Enjoy every step,
Al
