Class 12

If you walk on these easy days, make it more than a stroll. Go at a brisk pace with good mechanics.  The posture, arm action and step cadence practices of Good Form Running also apply to fitness walking.

Wednesday's run will be the same distance that you ran the first day of class: either 1.2 or 2.4 miles. We'll use the route that was blocked then: around all the turf fields for about one kilometer (.6 mile) per lap.

TODAY'S EASY HALF-HOUR

(everyone went about 30 minutes, with no exact times, distances or paces recorded; target was to stay relaxed, whether this meant walking, mixing walking and running, or running easily)

Brianna

Jason

Haley

Jasmine

Linfeng

Challace

Jacob

Marissa

Dustin

Huimin

Jianguo

Yidi

LESSON 12: CHOOSING SHOES

This is the only big and recurring equipment expense. Spend wisely by buying well-made shoes of a major brand. (The most available and reliable are, alphabetically, Adidas, Asics, Brooks, New Balance and Nike.) Search out a model that fits you properly and is right for your foot type, body build and running amount-pace-surface. If in doubt about what your right shoe choice should be, shop at a running specialty store employing expert advisers. Even the best shoes have a limited lifespan. Plan to replace them after about 500 miles of wear.