Turkey Trot 5 Mile Training- Week 2

What to Wear

Choosing the right footwear

Having the right running shoes is like having the right tool to do the work. Luckily, nowadays, there are many types of running shoes, and I'm sure you will find the ones that will fit you best.

I'll give you a few tips in choosing the right one:

1-    go shopping for running shoes at the end of the day, when your feet are the most swollen

2-    go to a running specialty store to get your running shoes

3-    know your arch type: high, neutral or low

4-    have a specialist look at your stride (mid foot, rear foot)

5-    try on different makes

6-    your running shoes should be from a half to a whole size larger than your regular footwear

7-    change them after 300-500 miles

8-    use them just for running

Luckily, here in Westfield we have a specialty store just for that, and the personnel at the Westfield Running Company do a great job in helping customers to find the right shoe for their needs. They even have a treadmill in the store, which helps them when looking at the runner’s foot strike.  

Clothing

Besides having the right shoes, in running, the right kind of socks also plays an important role in keeping blisters away. The best types are the ones made out of synthetic materials and anatomically shaped to each foot. Synthetic materials have wicking properties and retain less moisture than cotton, and the anatomical shape, keeps them in place by being adaptable to the foot shape, reducing the likelihood of extra fabric generating friction.

Lastly, for us girls, a good running bra is our best friend. The best kind for running is the sport bra, now is up to you to find the one that fits you best. Just like the socks, the right sport bra should stay in place, not have extra fabric, and should be made out of wicking material. Also, you should change your sport bra at the same time you change your shoes.

Here is this coming week's training schedule. Hope you did great with the last week one. Please let me know!

8 Week Training Schedule for the Westfield Turkey Trot 5m - 2012

Week

M

T

W

Th

F

Sa

Su

2

off

35

40

x

30

off or XT

52

The numbers are minutes of walk/jog, jog, or run at a pace that will allow you to have a conversation (see why I want you to have a buddy? ;-).

The x means that if you have been racing during the summer, you should do some kind of cross-training exercises, such as swimming, biking, elliptical machine, etc.  If you are a complete beginner, take those (X) days off and let me know so I can set you up with a non-running to running 20 min straight program.

XT: Cross-training

If you do strength training (ST) exercises and you just started running, do the ST exercises on non-running days.

Next week’s topic: Back to Basics: the importance of building an aerobic base

Here you have last blog's links in case you missed them:

Intro,   Week 1,    Running Log

Have a great week, and stay healthy! See you in cyberspace next Sun, 10/14 :-)

For more info, check out my book: "RUNNING For Girls Like Us"