If you're just getting started with running, you may be wondering what you should wear for your runs. One of the things I love about running is that you don't need a lot of fancy equipment or expensive running clothing. Your most important piece of gear is a good pair of running shoes. So, don't go digging out those old tennis shoes from the back of your closet and assume you can run in them. You'll need fresh, well-cushioned shoes that are designed for running, fit well and match your foot type and running style, so it's best to go to a running specialty store and get fitted for the right shoes.
And, ladies, it's important to wear a good, supportive sports bra, especially if you're large-chested. It should fit you properly and not be too stretched out.
Whether you're running in cold or warm weather, you'll want to wear the appropriate clothing to keep you comfortable and safe. Get tips on how to dress for any kind of conditions:
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Have you resolved to run more consistently this year? It's almost impossible to run through the winter months without doing at least some of your runs on the treadmill. Before you start calling it the "dreadmill," try some of these ideas to mix things up:
Mix it up with strength-training exercises. After a 5-minute warm-up, run at a comfortable pace for five minutes, then step off the treadmill and do two minutes of strength-training exercises, such as crunches, push-ups, side-crunches, lunges and dips. Try doing four sets of running/strength-training.
Alternate with another cardio machine. Try breaking up your run by alternating with the bike or elliptical trainer. If you want to do a 40-minute cardio workout, run on the treadmill for 10 minutes and then jump on another machine for 10 minutes, and keep alternating until you've reached your total goal time. If you run on a treadmill at home and that's your only cardio machine, try running up and down the stairs for five minutes, in between running segments.
Listen to music. Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a playlist for your workout -- it will help prevent you from continually checking the clock to see how much more you have to go.
Try an interval workout. Rather than running at a constant pace, mix up your run with hard and easy segments. It can be as simple as: A five-minute warm-up followed by three sets of four-minute intervals (two minutes of hard running and two minutes of easy running), followed by a five-minute cool-down.
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If you're planning on ringing in New Year's with a few cocktails, you may want to skip your run tomorrow. Why? Well, drinking alcohol doesn't mix with running because alcohol has a dehydrating effect. Yes, it's true that it may feel good to "sweat out" your hangover, but it's never a smart idea to run when you're dehydrated.
If you really want to celebrate and then start the new year with a run tomorrow, try to limit your alcoholic beverages tonight and drink plenty of water before, during, and after your run.
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Did you run a half marathon or marathon in 2009? Reflect on your incredible achievement and share your story with other runners. Let us know how you trained, how you did, and what lessons you learned.
Share Your Marathon Story
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