From the Ground Up

While runners need very little equipment for their sport, the right shoes make all the difference. That's why seasoned runners recommend buying shoes at a store that specializes in athletic wear, rather than a department or discount store. Footwear experts at specialty stores can determine special features you may need based on your foot type and running conditions. Remember, your feet will be hitting the ground with a lot of force, and that force will expand your foot during the run. Make sure your shoes will fit properly at the end of a run by shopping for shoes late in the day, as there will be a slight increase in foot size from the morning.

Experts agree that running shoes should be replaced every 400 miles or so, even sooner for heavy runners. It's important to use shoes with proper cushioning, so begin to monitor the wear at around the 300-mile mark. If your winter workouts include training on icy or wet terrain, make sure you have a shoe with the proper tread to help avoid slips and falls.

Pump Up the Volume

Music is a great motivator, but runners like to be aware and track their pace and distance as well. New tools such as the Nike + Philips MP3RUN combine the best of both worlds. The MP3RUN is a small, lightweight MP3 player (with built-in FM radio) that straps to your arm while a small wireless Bluetooth-enabled sensor attaches to your shoe, becoming the ultimate workout companion. The sensor collects speed, pace and distance information and transmits it to the runner with on-demand audible feedback over the headphones. The unit features a strobe light for the low-light conditions of short winter days, a backlit LCD display and the 256MB memory can store up to 60 MP3 or 125 WMA music tracks.

The unit also stores workouts in its memory, so you can track your progress over time by downloading the data to your computer or uploading it to nikerunning.com. Runners can also set the MP3RUN to announce time, speed and pace at regular intervals, to ensure you stay on track for your fitness goals. For more information on the Nike + Philips MP3RUN, visit www.nikephilips.com

Breathe Easy

Without the proper clothing, a run can turn from an exhilarating workout into a miserable chore. Your mother was right when she said you will lose a lot of body heat through your head, so be sure to wear a hat during the colder months. Keeping yourself at the right temperature is a top priority, and this is just not possible with those old cotton T-shirts in the back of the closet. In the winter, working up a sweat can be downright dangerous if your clothing holds the moisture to your body. Wet clothing robs heat from your body 20 times faster than dry clothing, so it's important to layer on the right fabrics for the conditions.

Fortunately, new technical fabrics have made running more comfortable, no matter the weather. Modern polyesters, sold under a variety of brand names, are a far cry from the leisure suits of the 1970s and feel great against the skin. This modern running attire moves moisture away from the body to keep you from feeling cold and clammy, and their lightweight, close-fitting design makes it easier to layer pieces on chilly mornings.

With the right tools, each run will be an enjoyable journey from beginning to end.

Courtesy of ARA Content