Ready to run in Dallas-Fort Worth

texrunner, says:

Decent running shoes are an absolute must. Go to a place like Run On! or Luke's Locker where they know what they are talking about when it comes to running shoes - it's more expensive but it's worth the injury prevention. I don't know about Luke's, but at Run On! they will ask you questions about how you run, any injuries, and will make you walk around the store with your socks on to see how you pronate to determine what shoes are best for you. From personal experience, a good pair of running shoes will prevent injuries to your knees, shins, feet, back, and ankles. Also make sure you wear the right socks (no cotton as it causes your feet to sweat and makes you prone to blisters).

Especially in the summer, make sure you are sufficiently hydrated. Either carry a water bottle with you, or know in advance where the water fountains are at places like White Rock or Katy Trail (two more new water stations are in construction at Katy as we speak). Try scheduling your run in the early mornings or early evening to avoid heat exhaustion and elevated pollution in the air.

When running in areas with fellow runners, be mindful of others around you but don't get infatuated with "keeping up." Several times I see beginner runners burn out or get sick when they try to keep pace with seasoned runners or try and not get passed by other runners. If this adds more motivation in your run, then so be it. But I get annoyed when you try and pass someone safely and they decide to speed up and slow down when get behind them. Keep the road rage off the trails.

Make sure you stretch for at least 10-15 minutes before your run. This helps reduce injuries and improves your running stance. Believe me, if you start off running in bad form, you are not going to get better as get hot and tired. Also, don't feel like you have to run the full 20 minutes or the full mile without stopping. Listen to your body. If you side hurts, your breathing is abnormal, your foot feels funny, or there is a pain in your knee; stop, stretch it out, and re-adjust your running or pace. Nothing derails race training faster than an injury - especially if it's the result of stubborn training. You don't have to be Brian Sell or Michael Johnson everytime you run - even the professions run 10-12 minute miles and take restbreaks. If a pain or injury continues, seek a medical or sports injury doctor before you continue running. Don't agitate injuries - it's not worth it in the longrun!

If you decide to run on the sidewalk and streets of Dallas, be mindful of vehicles and other pedestrians. Dallas is notoriously unfriendly to runners and walkers. With crummy sidewalks (or lack thereof), unmarked crosswalks, and distracted drivers, you need to be proactive in your own safety. Personally, I never cross a street with an approaching vehicle unless I make eye-contact with the driver. Don't assume anything. Also, run on the opposite side of traffic. Dallas drivers are not used to pedestrian traffic and most do not pay attention to the crosswalks before they turn or even stop at the lines at red lights/stop signs. It is also a good idea to keep your ipod on low volume to keep all your senses active when your running next to a street or on a trail with other runners.

Check out the forums on www.runnersworld.com as well as some of the articles for tips on training and running in general. There is a lot of info from running shoes and race guides to injury prevention and motivational tips. Have fun running, but more importantly, be safe - trust me, you will last a lot longer!

sjhnp3, says:

Pavel,

I HAVE heard some complaints about running shoes as well! Finding the right shoe can be more complicated for some people and sometimes it's a trial & error process. Some people react better to a shoe with lots of support and shock absorption, while others could practically run barefoot! The Nike Free 5.0 iD running shoe mimics the benefits of barefoot running. Find whatever works for you and stick with it!