Running 4 Recovery
Beit T’Shuvah’s LA Marathon Team
Shoes: Everyone’s anatomy and stride is different, and it’s essential that you choose the right shoes to avoid injury. For example, do you pronate in, pronate out, or does your ankle roll inward as you land at the recommended 4 degree angle? Do you have high arches, low arches, or are they just right? Do you have a wide foot, narrow foot, or somewhere in between? Is the front of your foot wider than average while your heel is narrower? Do you need extra cushioning under the ball of your foot? When you shop for shoes, choose a running store that has a well trained sales staff with the expertise to assess your running needs and match you with the appropriate shoe.
Socks: Just about any sock will do if you’re going to run just a few miles; but if you’re going to be running day after day, and doing long runs, the wrong socks will cause painful blisters. You don’t want socks that are too heavy (sweaty feet are more likely to blister) or have thick seams in the wrong place, like anywhere your sock rubs against your shoe. Be sure to choose lightweight socks that are specifically designed for running.
Shorts: Comfortable shorts are essential, as are shorts that won’t cause chafing when you’re putting in lots of miles. Look for shorts that are lightweight and loose fitting around the legs, or if you want something that fits more tightly, be sure the seams won’t cause chafing along your inner thighs. You may also choose to spend a bit more and purchase running shorts, shorts with an inner lining so you won’t need underwear. If you plan to carry anything small and light in your pockets rather than a belt (see below), be sure the pocket is large enough.
Shirts: On Sundays, we encourage you to wear your team shirt, but if want to wear something else during the week, try to avoid cotton shirts, as once they get sweaty, they stay wet and begin to chafe. Guys, if you have sensitive skin, either wear bandaids on your nipples or choose a shirt that’s soft enough so you won’t have to.
Sports Bra: Ladies, look for a sports bra that fits snugly and doesn’t have any fasteners, adjusters, or seams in places that will lead to chafing.
Running belts: Some folks like them, some don’t. It’s up to you and depends on how much you like to carry with you as you run. During our longer training runs, there will be snack stops along the way, so you won’t need to worry about carrying food or drinks if you don’t want to.
Water bottle holders: Some runners prefer to carry a water bottle with them at all times. There are a number of products that allow you to either hold the water bottles on your belt, or wrap around your hand so you can carry the bottle without having to hold it tightly. If you’d like to carry your water, test out a few products and see what you like.
Cold weather tips: Many runners warm up quickly in cold weather, and while they are ready to take off their sweatshirts, their hands are still cold. If that sounds like you, bring a pair of lightweight gloves. If you don’t want to hassle with gloves but you know your hands get cold easily, you may want to wear a sweatshirt with sleeves that are long enough to pull over your hands, and then leave that sweatshirt on longer. It is rarely cold enough in LA to need a hat, so this doesn’t need to go on your shopping list.