Spring Running Tips
- By Doug Kurtis
Free Press Columnist

As spring truly arrives winter running gear will be replaced with lightweight jackets or long sleeve T-shirts and shorts. Running distances over the course of the next month will pick up in anticipation of our racing season. Here are a few tips to help you get the most out of your training and racing.

Shoes: If you've been running all winter in the pair you have now, they will need more than a good wash. You want properly fitted shoes for both training and racing.   If you find a training shoe that works, buy two pair and alternate them between workouts so they will have a chance to dry out. Shoes hold up longer that way. Give yourself five weeks to break in a racing shoe.  

Shoelaces: One trick to keeping your laces from coming untied is to tuck the tied loops underneath the laces, preventing them from flopping around.

Clothing: Cotton socks may be durable but when will the major manufacturers start making tighter fitting socks with blended materials? Although some are expensive, the shoe companies offer some excellent socks that control moisture and reduce blistering.  

After spending months dressing to run in the cold, it's hard for runners to shed clothing.   For training it's less of a problem but I still see too many runners overdressed at races. Use a throwaway shirt if necessary, but remember your body temperature rises to over 100 degrees once you've warmed up.

Don't forget to wear a hat to protect your head from the sun and get in the habit of smearing on sunscreen every time you go out for a run.   Sunglasses should be permanent part of your running accessories.

Goals: Start by setting some goals and make them visible. Use a running log to track you mileage and look at it every day whether you run that day or not. Create a flexible strategy that will keep you running all spring and summer.   Check online and local running publication for races that are fun or challenging. Post the entry forms somewhere to remind you of the excitement that lies ahead. Get your adrenaline pumping.

Expectations: Set reasonable interim goals that you can accomplish every week. Training and racing should be a positive, uplifting experience. If you feel good about yourself, others will too.

Running partners:   All of us need some time to ourselves and running is an easy way to accomplish this. Whether running outdoors, on a treadmill with or without headphones, we can get into our heads and work out problems or plan our next vacation. Still it is easier mentally to run with a partner.   You'll find that your hard nine minute per mile run becomes an easy eight minute pace with a training partner.

Can't find a running partner?   There are running clubs throughout the area that hold runs almost every day of the week.   Go to any running specialty store to get information.

Volunteering: You can't run a race without volunteers. It can be a rewarding experience and you'll meet many runners who are trying to accomplish the same goals you are.

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226