Check out our Running Equipment Recommendations
Welcome to Therafit Physical Therapy's resource about running. From the new runner to the experienced marathon runner, we have you covered.
While we often hear all we need are shoes and shorts to run, runners really do need a few more items to get out the door. Selecting the right equipment is important for comfort, saftety and injury prevention. And, knowing what you need before you go shopping will help save you a lot of time and money!
Equipment Tips
SHOES
- Running Shoes are separated into different categories based on the way the foot is made. Find out if you fit into a category such as Neutral, Stability, or Motion Control.
- Your category is determined by how your foot and arch move while running.
- For the most part, spikes and racing flats are not differentiated into categories.
- Most running shoes have about 400-500 miles in them. Therefore, save your running shoes only for running.
- It is not a bad idea to have 2 pairs, which you alternate.
- Running shoes typically go up half a size over normal shoes because your feet elongate during a run.
- Insoles will assist with minor problems and are cheaper then specialty shoes.
APPAREL
- Wicking materials, which move moisture away from the skin are ideal.
- Singlets, jackets, running shorts and running tights should all be purchased based on fit, not looks.
- Cotton socks can be a big cause of blisters; choose lightweight socks that also breathe.
- In colder weather, remember to layer:
1. Base layer should be tight fitting, next-to-skin (lighter fabric)
2. Second layer is for warmth
3. Outside layer protects against wind, water
4. Hat and gloves
HYDRATION
A hydration system (http://www.ausport.gov.au/sportscoachmag/nutrition2/pre-event_nutrition) of some sort is essential and there are plenty to choose from.
- Hand-held with a strap to keep the bottle in place
- Fanny pack type waist bottles
- Backpack like units, which keep the hands free and carry much more liquid
SAFETY
Consider the following:
- Reflective vests and lights for night running
- Identification, like ROAD ID, which contain your personal and medical information
- A whistle or pepper spray
- Sunglasses and hat to keep the wind, snow or sun out of your eyes and face
- Sunscreen and lip balm
- Key or ID holder
DEVICES
Consider the following:
- Heart rate monitor help maintain pace
- GPS device to track your mileage
- MP3 player to inspire your run
- Wristwatch
- Some prefer a pedometer
