LEVEL 1: WEEK 1
Shoes and Gear
REMINDER: $199 (then $75/month)
Finished your onboarding yet?
THIS WEEK’S TO-DO LIST:
Complete Level 1 onboarding assignments
Health and Well-Being Screening and Intake
Structures, Supports and Community
Reflection - Current fitness and mindset
Check Final Surge for your weekly plan and neighborhood run route
Connect with the WhatsApp group
Add this week’s Coaching Call to your calendar
Complete the Week 1 Assignments
Week 1 Challenge: Do something every day — a short walk, a few sit-ups, calf raises on the stairs or dancing in the rain. Make sure everything syncs into the Final Surge app!
ASSIGNMENT #1
Guide to determine if you need new running shoes
Getting the right running shoes
With your current shoes, have you…
Ran or walked more than 250 miles in them?
Worn them 5+ times per week for longer than 6 months?
Noticed they feel “harder” or less bouncy than they used to?
Started feeling little pains in your ankles, calves, knees, hips or back?
If you answered “Yes” to any one of those, you probably need new shoes.
If it was a “Yes” to more than one, then you DEFINITELY need new shoes!
ASSIGNMENT #2
Types of running shoes you may need
How many running shoes are enough?
Your non-running family or friends will underestimate the number of running shoes you need. Do not listen to them. You must have more! I kid.
The actual number is a minimum of 2 pairs of running/walking shoes to cycle between. I will not give you a maximum -- But I will admit to having 6-7 pairs at any given time. Why?
It extends the life of your shoes by giving shoes time to rest between runs. That way, the foam material has time to fully air out and expand after being crushed down by your steps.
Each shoe activates and challenges slightly different muscles, and makes you run with a slightly different form.
It can help avoid blisters and hurt toenails since different shoes rub differently on your feet.
Different shoes can be used for different types of runs. I have a more cushioned shoe for longer runs and a stiffer shoe for fast runs.
Watch this video tour of my running shoe shelf which explains why I need all of my running shoes.
ASSIGNMENT #3
Getting your feet properly fitted for running
How to get fitted for quality running/walking shoes:
Go to a store that specializes in running shoes (Marathon Sports, Fleet Feet, etc.)
Have them watch you walk and/or run barefoot.
Try on 3-4 pairs, and run around the store (or the block) in each of them.
Don’t ignore anything! Pinching the heel, sliding a little, the toes just touching?
If there’s something uncomfortable or odd that you notice in 1 minute of running in these, imagine how it will feel after 20 minutes! Or 2 hours!
Questions to ask your shoe professional:
Which brands are better for my specific feet? (narrow, wide, high arches, collapsed arches, over-pronating, etc.)
How many miles can I walk or run in them before replacing them?
What is the heel/toe drop on these? (This is the height drop from the heel to the toe of the shoe. Usually between 0mm and 10mm
Do you recommend using the “heel lock” lacing method or a different one for these shoes? Can you show me?
ASSIGNMENT #4
Other gear required for outdoor running
How to select other gear for running
HOT TIP: Avoid cotton! Get wicking, polypropylene, lightweight clothing. It prevents chafing, overheating, and wicks sweat to keep you warm in cold weather and cool in hot weather.
Q: Do socks matter?
A: Yes!
Socks – invest in a few pairs of elastic, high-quality running socks. They will last longer and keep your feet secure in your shoes. Try different thicknesses of socks to see which you prefer.
How do you say safe and warm in winter, but not get too warm?
Here are some quick tips on how to dress for your winter runs:
Base layer – wear a long-sleeve polypropylene layer on top (and bottom if you want) as your first layer, closest to the skin
Middle layer – depending on how cold it is, wear a thin or thick layer on top of your base layer. It can be long or short-sleeve depending on the temp. Fleece in this mid-layer will keep you super warm!
Shell layer – if it’s freezing, windy, raining or snowing, wear a rain jacket or water-proof layer on top to keep the elements from soaking or freezing your other layers. A zipper on this layer can help you adjust the temp as you warm up.
Gloves and hat – wear thin, polypro hat and gloves. I like to the kind of gloves that have a flap to pull over the fingers to transform them, alchemy-like into mittens!
Gaiter/neck warmer – I definitely recommend a neck-warmer or gaiter you can pull up over your face to keep your lips and cheeks warm. A balaclava is a great way to warm your head, neck and face at the same time!
Try this site for recommendations on what to wear based on your current weather conditions:
dressmyrun.com
ASSIGNMENT #5
Advanced shoe tying techniques
Shoe-tying techniques to learn and master
Take care of your feet inside a well-tied shoe and experience the comfort and joy of pain-free running! Learn how to secure your heel to the back of your running shoe in our 3-minute video tutorial. Plus, find out why standing-and-tying your shoes makes a difference in supporting your feet during your runs.
The Lace-Lock or “Heel Lock” technique
This is a technique that secures your heel to the back of your running shoe, preventing your foot from sliding forward in the shoe, which can cause pain, blisters, and eventually the Dreaded Black Toenail!
This 3-minute video gives a great tutorial on how to re-tie your running shoes using this method.
2. Stand-And-Tie
Notice how the person in the image below is standing up, placing their weight on the front foot, and tightening the shoe at the same time?
Why tie your shoes sitting down if you’re about to put weight on your shoes to run?
Try it -- look at the shape of your foot with no weight on it, then slowly put weight on that foot and watch its shape change!
The foot is a highly complex webbed network of bones, ligaments, muscles, fat, skin and fascia. They are designed to help us walk and run, and change shape dramatically depending on what we are doing.
Take care of those feet inside a well-tied shoe!
Ready for Week 2?
You’ve only just begun, but don’t quit now! Take your self-assessment and let’s reflect on your awesome achievement this week before moving on to the next week.
COURSE OUTLINE REMINDER
Level 1 — Get Started (4 weeks)
Build a strong foundation for your running journey. Learn about proper gear, incorporate walk/run intervals to build endurance, optimize recovery techniques, and master effective breathing. Get ready to embark on your running adventure with confidence and enthusiasm.
WEEK 1
Shoes and Gear
Learn about proper footwear and essential running gear.
WEEK 2
Walk-Run Progression
Gradually introduce intervals of walking and running to build endurance.
COMPLETE
WEEK 3
Recovery, Sleep & Nutrition
Discover the importance of rest and recovery in your running routine.
WEEK 4
Breathing Techniques
Master effective breathing techniques to optimize your running performance.
In Level 1, we lay the foundation for your running journey.
You'll learn about the importance of proper footwear and essential running gear to ensure comfort and safety. We'll gradually introduce intervals of walking and running, helping you build endurance and confidence on the road.
By the end of Level 1, you'll be equipped with the fundamental knowledge and skills to embark on your running adventure with enthusiasm and ease.
When you’re ready to move on to Level 2, you can register using the button below.
Happy level-upping!
Not ready to move up yet?
Join the Maintenance Membership Plan for only $75 per month.
✓ Full Curriculum of Running Lessons
✓ Interactive Training Plan
✓ Community Accountability