Trev's 3 Favourite Running Tips

Trev's 3 Favourite Tips 

(Part 2 of 3) 

Click Here to read part 1

Click Here to read part 3

Part 2: Running

Shoe laces:

How frustrating is it when your shoe laces come undone and you're forced to stop and re-tie them? Okay, I hear your comments about elastic laces not coming undone, but having elastic laces in training shoes is not recommended. My reasoning for this is that elastic laces allow too much movement of the shoe upper which could compromise the stability of the foot strike. If these laces are used for both racing and training the mileage racked up with potentially less than ideal foot stability could lead to an injury. By me making this statement it is clear that my recommendation is for elastic laces to be used for racing and rigid laces to be used for training. Getting back to the frustrating dilemma of self untying laces and how to prevent it. Your laces are unlikely to become untied during an easy recovery run, when it would not matter too much, but are likely to when you are on a PB or during the winter when you really want to keep your fingers inside those warm thermal gloves (if your luck is anything like mine). So what to do? You could simply tie a double knot (I have had double knots come undone on me) or you could try this tip:

Lace some elastic lacing through the 3rd and 4th row of eyelets from the top. Tie off with a

Reef Knot

. Do NOT make the elastic tight. It should not hold firmer than the rigid laces will. Tie your laces as per normal and tuck the bows and loose ends under the elastics. No guarantees, but this has worked for me for many years.

(Thanks to the MTB fraternity, I saw this system on some MTB shoes assuming it was to keep the laces out the chain rings works.)

Wet shoes:

How many times have you reached for your shoes the day after a run in the rain only to be putting you warm dry feet into soggy shoes. Not a very comfortable moment is it? The easy, but more costly tip is to have 2 pairs of running shoes so you can rotate periodically, or you could try this tip:

Stuff paper that has a high absorption rate; news paper, kitchen paper towelling etc..., into your wet shoes. Allow it to draw up moisture until it seems saturated then replace with fresh paper. Repeat as many times as necessary.

Then remove the final round of paper, remove laces and inner soles, and leave the shoes in a warm area. This will allow all components to dry faster than leaving them in the shoe. Avoid leaving your shoes on a hot radiator or in front of a fire as the high heat has the potential to cause damage that may compromise the function of the shoe.

Low temperatures:

Now that winter is setting in (UK readers), and our central heating is starting to keep us comfortable, we have the tendency to think that the lowering outdoor temperatures are colder than what they are. Due to this greater indoor-outdoor temperature difference we end up over dressing for our runs. Out the door with base layer, running outer layer, jacket, beanie and gloves only to find that we are boiling in a bag 10 minutes down the road. Next cold run you are about to do try this tip:


Step outside in your regular clothing for a minute or so. Get a more accurate feel for the temperature then dress into your running kit allowing for the appropriate conditions. Dress for a temperature a few degrees warmer than it is. In the spring consider using a guide of around 10°C and around 5°C for the dead of winter. A word of warning: Don't under dress. Test this on short runs and find the limits you are comfortable with. Avoid overheating due to too many layers.


By Coach Trevor

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