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Essential Running Gear for Beginners

When it comes to running gear, the single most important item you need is a good pair of running shoes. However, there are a few things you may also need in order to make running safer and more comfortable. Having these basic gear will help ensure that you’ll grow to love this form of aerobic exercise and be healthy and fit for the rest of your life.

Running Shoes

Every runner needs a decent pair of running shoes. If you have an old pair gathering dust at the back of your closet, ditch them and get yourself a new pair of running shoes, preferably from a specialty running store. The employees at the specialty store should be able to advise you on the best running shoes for your foot type and gait. The running shoes you choose should provide the cushioning and support you need to run comfortably and avoid injury.

Clothes

You need comfortable clothes for running. Choose a shirt made of wicking fabric such as DryFit, Thermax or CoolMax, to draw sweat away from your body. Cotton fabrics are not recommended because once they get wet, they’ll stay wet. Clothes that wick away sweat and moisture help prevent chafing.

Wear a comfortable pair of running shorts. If it’s cold out, you may want to wear sweatpants/tights. Cotton socks are not recommended as they hold moisture and leave your feet wet and cold. Instead, wear socks made of wicking material such as polyester. Women should wear a comfortable and supportive sports bra.

New runners have a tendency to overdress. When the temperature is above 55°F, all you have to wear is a pair of shorts and a shirt. Once your body has warmed up, it will feel 15-20 degrees warmer from your extra body heat. If it’s really cold, consider wearing a stocking cap and gloves.

Hydration Belt and Water Bottles

It’s important to stay hydrated, so if your run lasts more than 30 minutes and you have no access to water on your route, you’ll need to carry your own water or drink. A hydration belt and some water bottles can hold your fluids while keeping your hands free.

Running Watch

One piece of running gear that you will find useful is a running watch so you can keep track of how long you have been running. You can also use it to time your run/walk intervals. As you gain more running experience, you may soon want to buy a GPS watch or one with a heart rate monitor.

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The most common cause of running injuries is over-training. When you try to do too much too soon, your body will suffer. Running injuries can also happen due to improper shoes or flaws in body structure and motion. Fortunately, the majority of running injuries can be easily prevented. Here are some tips on how to avoid running injuries.

How to Avoid Running Injuries

Create a running plan – Unless you have a sensible running plan, you’re likely to become a victim of “too much, too soon.” It’s tempting to run too many miles with too much intensity this is a key on how to avoid running injuries. Exercise experts recommend increasing your weekly mileage by no more than 10% each week. It’s all right to push your limits, but do it gradually. This will allow you to avoid running injuries such as shin splints and runner’s knees. Common sense and a smart training plan will allow you to reach your goals without suffering from pain and frustration.

How to Avoid Running Injuries

Warm up and stretch – Before starting your running session, be sure to warm up for at least five minutes. Brisk walking is a good way to warm up your muscles. After warming up, start stretching your muscles, especially the calf, groin, hamstrings, and quadriceps. After your run, stretch your muscles again. Many running injuries occur because of inadequate stretching.

Wear the right shoes – Running is a high impact cardiovascular exercise that puts a lot of stress on your joints and feet. Your running shoes should provide the right amount of cushioning and support for the feet. If your running shoes are worn out, it’s time to get a new pair. Find the right model for your foot type and running style. It’s best to buy your shoes from a specialty running shop where you can be properly fitted for the right type of running shoes. Wearing shoes and socks that fit properly can also help prevent blisters.

If you have biomechanical foot problems, such as flat feet or high arches, you should look into getting fitted for orthotic shoe inserts. There are also specially designed shoes suitable for runners who suffer from over-pronation or supination.

Cross train – Injuries can happen if you focus only on your running muscles while neglecting others. Cross training develops muscles that work to help prevent running injuries. Strength training, swimming, biking and other activities help develop your quads, core muscles and overall strength. Cross training also helps prevent injuries caused by overuse when you do the same type of exercise all the time.

Know where to run – A final tip on how to avoid injury is simply to run on the right surface. You want to run on a surface that absorbs shock and reduces the impact on your feet, joints and tendons. If possible, run on grass or dirt trails. Avoid running on concrete, as it is 10 times harder than asphalt. Choose a route that consists mostly of straight paths and slow curves to avoid accidents and injuries.

These tips should, even in the long run, show you how to avoid running injuries, be sure to change things up and be healthy so that your personal running career is more good than injured