simple questions about care

Hello, I don't want to delve too deep into the world of hair products because I'm trying to save money. I just read through like 15 pages of articles and such but there's so much differing opinion it makes things a little difficult. Basically I need help on a few issues:

Background: Asian male, hair about 1 inch sides, back. 1 and 3/4ths top and front, growing out long. Very thick hair. Basically, I'm looking for a regimin for healthy, strong hair. That's it-- no special effects until it's long.

1. What is a good shampoo and how often should I use it? sodium laureth sulfate seems to be the #1 thing to look for. But.. any tips?
2. What is a good conditioner, and how often should I use it? (relative to the shampoo also)
3. I'm in track, so I have to spend an hour in the sun everyday. How can I protect my hair without a hat? (no hats allowed). I can't seem to find a leave-in conditioner with spf.
4. What ingredients should I avoid in gel?

In the past (since ive cut my hair short) I've shampoo-d my hair every night, used conditioner right after. But my hair seems dull, dry, and lifeless afterward. I know I'm doing something wrong (first of all the products aren't good, which is why I asked for suggestions there), but is there anything else I should do? Thanks!

Well,you'll want to trim those burnt ends off.Otherwise they will most likely just split and fall off later.

You may want to visit the long hair support section as they know alot about growing hair out.

I would suggest a multi-vitamin,biotin and getting extra sleep.
Try not to use any heat appliances,if you have to blowdry,use an IONIC blowdryer.
Use a protein treatment for hair about once a week. Any protein packet is good. As I always suggest on the board though I will say get some NEXXUS emergencee.