Running (1)

I've been asked by my friends about my running and how to get started. So I will start a series of post that are simple, to the point and terse. Most of what you see here is an amalgram of experiences, theory, anecdotes as well as rudimentary physiology that I picked up from various sources. When in doubt, DOUBT!

Getting started.
Get great shoes
This is the best thing you can do for yourself. And it takes no sweating! Don't skimp and spend at least RM250-RM300 for a good pair of running shoes.

Which brand?
ASICS or New Balance as these are enthusiast shoes that cost a lot for the technology gone in to rather then advertising.

Which type?
Basically, there's three types of foot.

Neutral, flat foot and high arch. as shown in the images below. This is an imprint that you can see when your feet are wet and you step on to a dry surface. To learn more click here.

Why should you care? Because different feet require different shoes. And choosing the wrong shoe for your feet is the primary reason why pain and injury occurs.

My simple rule of thumb is, if you're flatfooted and heavy or female, get motion control shoes (just tell the nice shoe lady, she'll understand). If you are flatfooted and not-so-heavy get stability shoes. If you're none of the above get cushioning shoes.

Recommendations:
Flatfooted:
ASICS Gel Foundation 8 - RM275
ASICS Gel Evolution 5 - RM420?
ASICS Kayano 15 - RM470.
New Balance 768 - RM 250.
New Balance 1225 - RM 340

Start by walking
Walk for a week or two. Everyday if possible, at the minimum 3-4 times a week. Try to walk at a pace where talking becomes difficult but not impossible. You should be breathing very audibly as well. You should be able to slowly increase the speed and distance to cover 5-6km in one hour. Once you can do this comfortably, then you're on to the next stage.

I'll continue the next stage on a later post.