60 Running for Fitness
Sometimes low cost, over-the-counter, commercial orthotic inserts can work as
well as customized inserts. For example, if the amount of pronation is not too much, over-
the-counter inserts may correct the problem. Commercial inserts are sold by shoe size. If
you find that the pain lessens, but does not go away or that the pain returns when you
increase your mileage, you may need custom-made orthotics.Cleats for Cold Weather Running
By putting on rubber cleats over a
pair of running shoes you will be able to run
outdoors under icy conditions. Personnel in
the Arctic Warrior Brigade in Alaska use
cleats when training in frigid weather. To
obtain information about ordering these
cleats, call Ft. Wainright (DSN 317-353-
6048).Clothes
Unlike many sports, running is not seasonal and with the right clothes, it is possible
to continue to train outdoors on very hot or very cold days (see Chapter 11: Special
Considerations for Training to review training under adverse environmental conditions).
When weather conditions are extreme, as in ice storms, blizzards or a major heat wave,
outdoor training can be substituted with running on a treadmill in the gym. Thus, running
clothes can range from a simple pair of running shorts and a singlet to running tights and
gortex jackets, depending on environmental temperatures. Cold weather running requires
dressing in layers. Always keep your head and extremities warm in cold weather.
Experience will teach you what to wear when running in the cold. If you wear too much,
you may get hot after warming up, i.e., within the first mile or so.Running socks tend to cost a bit more, but they are thicker and provide more
cushioning than average sports socks. In most cases, sports socks are recommended as they
provide adequate cushioning.Other Gear Items
Heart Rate Monitors
You may have seen these advertised in running and fitness magazines. Some
athletes use these for monitoring their training intensities. Such monitors consist of a wrist
watch and a chest strap: the chest strap has an electrode which picks up your heart beat and
transmits it to the watch which in turn displays your heart rate in beats per minute. If you
know your target training zone (see Chapter 1) you can check and maintain your heart rate
within that zone. Heart rate monitors are not a training necessity and can be expensive.