I delight greatly in the Lord;
my soul rejoices in my God.
For he has clothed me with garments of salvation
and arrayed me in a robe of his righteousness,
as a bridegroom adorns his head like a priest,
and as a bride adorns herself with her jewels.
-Isaiah 61:10
What a glorious picture we see in this scripture passage – and it’s talking about us! When we surrender our lives to Jesus, accepting Him as both savior and Lord, He gives us a new wardrobe! Garments of salvation and a robe of HIS righteousness. What could be better than that!
Clothes are important in running, too, especially at this time of year when the weather can change from minute to minute! There are a few simple rules that will help make your running experience safe and more enjoyable. Let’s start from the feet & work our way up.
Shoes – your shoes are the most important article of clothing for runners. Your shoes should be designed for running and not too old & worn. Your best bet is to visit a running store and let one of their experts put you in the right pair. My favorite store is Running Lab in downtown Brighton, but Gazelle Sports and Running Fit/Fleet feet have several locations around the Detroit area and are also excellent choices.
Socks – the right socks will help keep your feet dry and avoid blisters. There are many fabrics and designs to choose from, and a gain a running store is the best place to find them. I suggest buying 2 or 3 different kinds to see what works for you. I personally prefer a relatively thin sock made from wool, but you should find what works best for you.
Shorts/pants. Weather permitting, shorts are the best option because they will have less contact with skin than longer pants or tights. Regardless, select a wicking material that will help keep you dry. The running stores have plenty of options, but Target and Walmart can also be good places to find them.
Shirts – the #1 rule here is AVOID COTTON. Cotton retains moisture that will make you hot, uncomfortable, and can irritate your skin. A synthetic wicking material is the way to go.
Layers – As a general rule, I recommend dressing for 10 degrees cooler that the actual temperature. So, if it’s 55 degrees outside, dress for 45. This is because as your body warms up on your run, you will need less warmth from you clothing. Multiple layers help with this, especially on longer runs. As your body warms up you can remove a jacket, vest, or shirt layer and carry it or tie it around your waist.
So, now that you’re dressed and ready to go, here is this week’s training plan. Enjoy, and feel free to reach out to me with any questions or concerns. God bless!
John
Running
Begin each workout with a 5-minute walk, then:
Day 1 Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Day 2 Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Day 3 Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Day 4 (Optional) Walk for 4 minutes, jog for 6 minutes. Repeat 3 times, followed by 5 minutes of walking.
Walking
Day 1 Walk 40 minutes at an easy pace.
Day 2 Walk 40 minutes at a moderate pace.
Day 3 Walk 40 minutes at an easy pace.
Day 4 (Optional) Walk 40 minutes at an easy pace.