GEAR Running Store has compiled a list of some of the most often asked questions about running. They cover a wide range of topics, including injuries, favorite running routes, upcoming races, training groups, etc.
We want to make clear that these answers are compiled from a vast amount of resources, including our own personal experiences. These answers are only the opinions of GEAR Running Store and should not be considered the final word. We encourage you to seek second opinions, especially when dealing with medical questions. We have also included a section linking you to some of the best sites for cross-referencing our information.
Have a question for the GEAR Staff. E-mail us here.
THE CURRENT TOP 5 QUESTIONS
Speed please. I need to be faster.
How do I project my marathon or half marathon time?
How do I choose a running shoe?
Can you recommend some area running clubs?
Do I really need to go to a specialty running store?
What are the best races to run in Minnesota?
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General running sites
Check out these links for a broad range of running and training information Runner's World Online Running Network.com Jeff Galloway's Page Let's Run.com Track and Field News –––––––– Sports medicine Dr. Pribut's Running Injury Page American Academy of Podiatric Sports Medicine The Virtual Sports Injury Clinic |
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I want to get faster. Are there any easy tips for shaving even
a few extra seconds off of my time without having to add a ton
of extra training?
Ivana Speedup |
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We all want to get faster and many of us don't have the flexibility
of adding a lot more training time to our busy schedules. So there
are a few simple tips that our recreational racers could benefit
from. The first thing I would suggest is to get a pair of light
shoes for racing. Many of our runners think that racing flats
or lightweight trainers are only for elite runners. But most everyone
that runs races can benefit from a lighter and hence faster shoe.
You would be surprised at how many seconds you can shave off of
a marathon just by having slightly lighter shoe. We caution you
to spend some time training in your lighter pair before you pull
them out on race day. If you put a few short runs or track workouts
in your light shoes, you will have no problem adjusting to them
in the marathon.
Another easy adjustment would be to add a true speed workout to your training schedule. Most first or second time marathoners are just trying to run the mileage that their schedule calls for but they are not running at different speeds and intensities. One speed session a week can markedly improve your racing at shorter distances and your overall running economy, which means you'll be a more efficient runner at any distance. A staple workout for many runners is quarter mile repeats. In place of one of your regular weekly runs, head to a track or measured path and run some 400 meter (quarter mile) repeats. A good starting point for beginners would be 4 to 6 repeats at your current 5K pace taking 2 to 3 minutes rest/jog in between. As your training progresses, try increasing the number repeats every couple of weeks until you can do 10-12. A few weeks of doing this will give you a little foot speed to call on. |
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I have never run a half-marathon or marathon, but am planning
to do both soon. Can you help me figure out what time I can expect
to run? Howdy Yaknow |
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There are a couple of good online tools to help you predict your
finishing time. If you've never run a marathon/half-mararthon
before but have a recent race result at a shorter distance, Runner's
World has a nice pace calculator that will predict your time based
on your other race results (click here). Keep in mind, however, that there are number of training variables
here. For example, you may have recently run an excellent 5K,
but if you haven't put in the proper training volume (i.e.: long
runs), you won't be able to run the equivalent marathon time.
If you know approxiamately what per mile pace you want run, there's another calculator on Runner's World's site (click here) that will give you your predicted finishing half marathon or marathon time. Keep in mind, however, that your tarining is always going to be the best indicator. Good Luck! |
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With all of the running shoes out there, how do I know which one
is right for me?
N. Decisive |
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With the influx of running shoes on the market, it's hard to know
where to start. At a running shoe store the shoe wall is often
full brands/models each lauding a different technology. (Is Air
better than Gel? What's Duomax? Why can I see through the bottom
of this shoe?)... Before you give yourself a headache trying to
take it all in, you can rest easy knowing that you can lean on
the folks at your local specialty running store (like GEAR). We
do this for a living! At GEAR we do a quick consultation with
all of our customers before we begin trying on shoes. We analyze
your running gait, check the wear pattern on your old shoes and
talk with you a little about other pertinent information like
injury history.
There are 4 main categories of running shoes: cushion, stability, motion control and lightweight/performance. Each of these categories is designed with different foot types and running biomechanics in mind. The local running shoe guy/gal can help you determine which of these categories you best fit into and make some suggestions based on your needs. Oftentimes, there is some trial and error involved. It may take you a couple of rounds before you find THE shoe or YOUR shoe, but, as seasoned running veterans know, once you find a shoe that works for you the process is simple. You just ask for the same shoe. (and hope the manufacturer hasn't chanegd it much!) When intially getting fit for a running shoe, don't be too concerned with brand. The technical features on the brands are different, but they function the same. Durability and quality generally aren't issue either. Running shoes regardless of brand have a life span of 300 to 500 miles. |
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I find it easier to run with someone. Can you recommend any groups
or clubs to run with?
Lone Lee |
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The Twin Cities has some of the best running clubs in the country. We have a very high opinion of many of them and suggest that you compare them to find which group offers exactly what you are looking for. We strongly suggest Northwest ClubRun, the Minnesota Distance Running Association (MDRA), the Calhoun Beach Running Club, and the American Lung Association running club (ALARC). Check out the Minnesota running links on our "events" page. |
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Is it really necessary to visit a "specialty running store" to
buy running shoes and running clothes?
I. Owen BigBoxstore |
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Of course we are biased, but we think visiting a knowledgeable specialty running store is one of the most important things you can do to help you stay successful in your quest for running fitness and enjoyment. The purchase of a quality pair of running shoes fit to your specific needs is the single most important part of a running plan.The staff at our store or any good running store that specializes in running (not bikes, skis, all sports and running!) knows running shoes inside and out. We have encountered all kinds of injuries and foot problems and we know which shoes give you the best chance to be successful. |
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I'm new to the area; what are the best local races to run? I B Fast |
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There are a wide variety of quality local races , so it depends
on the criteria you are looking for. There are fun recreational
5K 's that are full of runners of all shapes and sizes. There
are 5K's and 10K's with elite fields of the top local and national
runners competing at the highest level. Finally, there are plenty
of races from 5K to marathon with both elite runners and first
time runners.
We also have some favorites around the country and occasionally we arrange some group trips to these races. Some of our favorite races, locally and nationally: Winter Waddle 5K |