Running shoes—are they worth the cost?

Instead of going out running like I usually do—run as far as possible without dying—I decided to consult the cross country athletics director at the University of Utah, Kyle Kepler, for some suggestions about how to keep going.

First of all, I've been using the same shoes for running since cross country in high school. They're a good pair of Nike shoes, and probably the most expensive pair of shoes I own. They fit my feet perfectly, but lately the years (and miles) and taken a toll and the sole of the shoe is looking considerably worse for wear.

My worn out shoes that have seen hundreds of miles

Photo Credit: Tyler Cobb

Kepler said there are shoes made for your gender, body type and running style/gait, which is interesting since my method for picking the last pair was, 'I think these fit and feel alright—what do you think Dad?'

"Get a good pair of shoes from a running specialty store," Kepler said. "Proper footwear can decrease injury risk."

Kepler also recommended specific clothing. My only interest in clothing in the past has been whether it's uncomfortable or makes me look fat (I'm a girl after all...) But the wise and experienced cross country director said that a good outfit can keep you warm, comfy and is worth its weight in gold.

"Moisture wicking clothes are important because they take sweat away from your body, which keeps a person from getting cold after the sweat starts to accumulate.  This is Utah, so the cold weather we get is not nearly as severe as other parts of the country.  It was 10 degrees this morning and I ran with a long sleeve Dri Fit top, T-shirt over that and a very light wind breaker top.  I wore a pair of running shorts with a Dri Fit track pant (thicker than running tights, but not as baggy as sweatpants or nylon warm up pants).  Light mittens and Dri Fit stocking cap.  That whole outfit (with shoes/socks) might add up to $300.  Sounds expensive, BUT...how much does the normal person waste on gym memberships each year?  The clothing will last several years.  The shoes are a different story." —Kepler

And yet—I don't have $300 to spend (already spent it on an Xbox 360 for one reason). Two, I have perfectly good socks, sweat pants, shirts, sweatshirts, gloves, hats, etc. It's like—do I really need an HDTV LCD flat screen tv while I'm in college? Or can I get by on the cheap (free) one my parents or a friend gave me?

But I think Kepler is right, I do need some better running shoes. I looked at some running shoes online at roadrunnersports.com that I liked. I also noticed a pair of Vasque Blur SL trail shoes that seemed like a possible idea, if it were not for the fact that I'm not much of a trail runner in the winter.

                                                                    Running shoes
                                                       By cnewton432   At Photobucket.com 

I had better luck when I found some reviews on running shoes on a Consumer Search Web site. It previewed the top six best running shoes reviewed, and one of them promoted comfort and soft heel cushioning. And it was estimated to cost $55. The shoe is the Saucony Grid Cohesion NX.

Frozen solid without the gear

First it's freezing, now it's snowing. I guess I should just let Mother Nature have her way without whining too much.

My typical running outfit: capri pants, shirt, sweater, socks = frozen Lana

Photo credit: Tyler Cobb

In a new twist, I decided to be proactive and visited Salt Lake Running Co. on Highland Dr. today to ask about proper winter running gear. B.J. Christenson, a sales manager for the company, showed me around the store and offered various suggestions for how to stay properly warm and ready for winter running.

"I actually love running in winter," Christenson said. "It's less crowded."

• Cleats for running shoes—apparently cleats aren't just for major athletic sports, these neat little additions also help keep your shoes from slipping on snow or ice
• Zoot active compression shorts—these babies will really keep you warm. Ever heard the story about the runner who's wife caught him with his hands down his pants trying to warm up in the very very cold nether regions? (Yeah, I shuddered internally too). Well, these should help avoid that
• Reflective vests—worried about cars not seeing you as winter approaches and dark settles in faster? Yeah, I was too. One of the best things about running in winter is fewer runners, but you have to contend with cars driving on slippery roads, and possibly careening towards you. At least in this case they'll see you before they collide into you uncontrollably

Reflective vest. From Photobucket.com

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• Running gloves—say good-bye to frozen hands, or ones that overheat from gloves. Finally...bliss!
• Thermal hat—fleece or wool is ideal. Supposedly people tuck it into their pants if they overheat...
• Layering the upper body—most experts recommend several layers, one that keeps you warm, one that keeps out the wind and water/snow, and the last, a wicking synthetic layer to keep you dry from swea
  

"It's not scary to run in the cold, most people just don't want to," Christiansen said.

Want to hear more about these tips from the expert I visited, check out the video.

Sadly, I'm too poor to purchase most of these things, but that's what old-fashioned ingenuity and the typical college make-it-yourself or live-without-it techniques.

Snow! What do I do?

So I tried going out running today, and it was a complete and utter failure.

Just a few steps out the door and a mixture between pained joints and freezing limbs struck me as too much to bother with exercise.

I couldn't save myself from the morbid experience of a failed run, but I can learn from it.

I immediately went online and found the first warning from a Runner's World article online, scaring runners who actually dare freezing-cold temperatures for an endorphin high. I'm certainly scared - imagine have your exterior body parts frozen enough that you're actually worried about losing them!

Not to say I haven't experienced similar sensations. I've run in 5 degree Fahrenheit weather temperatures, and let me tell you, if you get back and can feel pain in your legs, thank your lucky stars.

To avoid this, I was going to get out the unbelievable fluffy and warm sweaters and jackets, but a quick online search produced results that have me now planning to invest in several light layers.

Katherine Switzer, the author of Running and Walking for Women Over 40, offered several recommendations in an online article called, "Don't Let the Cold Slow You Down: Tips For Cold Weather Workouts."

"Enjoy the snow but beware of ice," she said.

Here are some other useful tips:

1) Wear less but layer your clothing.

Lana's point of view: To me, this makes sense. You can always shed layers as you run and gain warmth, but taking off a heavy coat doesn't do any good to carry while running.

2) Don't forget your hat and gloves

Lana's point of view: I rarely run in a hat or gloves, mostly because my hands are going to warm up as I run, and if they get too warm - what am I going to do with those gloves after I don't need them?

This man is running without a hat, however, he is equipped with gloves and sunglasses to help avoid the glare from the snow

                                                    Photo on photobucket.com  By timscap

3) Enjoy the snow, beware of the ice

Lana's point of view: That one is obvious for runners and drivers. And yet, people crash more cars in the icy weather than any other time, which is why I actually listed this one. Think your shoes are like snow tires? Think again...

4) Get out of wet clothes as soon as possible

Lana's point of view: Think the run kept you warm enough? Try waiting around in a soaking sweater for about 20 minutes until you're shivering. Wait for an hour if you want pneumonia...

I also talked to someone about trail running in the snow, which has always piqued my interest. Sarah Domlin, an experienced runner from Utah County, said she goes up Little Cottonwood Canyon often.

"You just need to be careful and know your trails," she said.  She recommended a site with useful tips.

The first run is the hardest...I hope...

I should have walked.

No, I don't mean I should have walked instead of ran this afternoon, although my legs are vindictively causing me pain each step after my first run in about a month and a half.

When on the rare occasion I drive up to 1300 East to start my intended 6 mile run (which I haven't done in quite some time) because of limited time, I usually keep my car door unlocked and the keys under the seat. Imagine my surprise coming back, exhausted beyond belief, to find my car door wouldn't budge. I always lock my door. Why wouldn't I this time?

The run was supposed to be a return to my summer of running 6.8 miles on a route traveling up and down the hills of Salt Lake City. A month and a half off from running to anything farther than the donut shop apparently had a negative effect on what actually happened. Maybe a half-mile into my run and I was already gasping for breath.

Sweaty and tired, I walk back to my car

Photo credit: Tyler Cobb

I made it 2, maybe 3 miles (and that's a kind estimation really) as I cut as many corners as possible to make it back to my car.

3 things I've learned:

1) I'm crazy - where's a treadmill when you need one to avoid this inversion-infested air....yuck...
2) Never mind the treadmill. I should've turned on the Xbox 360 and kicked butt at Ghost Recon instead, or even Rock Band.
3) Just as I was coming to the conclusion that I'm too out of shape to run again, I saw a woman and her dog run by on the other side of the street. She was in such great shape, I could feel the green-eyed monster boil within me.

I even talked to her for a sec as we were running. Carrie Johnson, who runs four times a week with her dog, said, "It's sometimes hard running with Lucky (her dog), but it gives us both such great exercise."

And at that moment I concluded that my lungs and legs would just have to take the strain, because I'm going to get in shape or die trying.

Maybe...

I've also thought about diversifying the run. Trying to head by Liberty Park, which is a popular running/biking/spending quality time with the kids spot. Salt Lake runner Ben Trenton said he loves running around Liberty Park.

"It's the best, especially in the fall with the leaves coming down," he said.

Oh, and if you're wondering about the car door? I ran down the street four blocks for my cell phone to call AAA. They came and rescued me out of a situation. I was late to work and sore to boot. Fabulous...