All Decked Out: What the New Runner Should Know about Running Gear
So what does it take to be a runner? A pair of legs and a pair of shoes, clothing optional? That may be all you "need" but that doesn't mean it's all you'll want. For some of us, the gear is half the fun.
Let's talk about different running gear and the whys and whats of each.
Shoes:
A lot of times new runners come to me with aches and pains and the first question I ask is "Where did you get your shoes?" Most of us, when we start, don't truly understand that shoes are more than just a covering for the feet. It is SO important to make sure you have the correct shoe for your particular gait and form. Without going into too much detail, how we land when we come down on our feet determines a lot of things. An improperly corrected biomechanical problem such as over-pronation, can result in some serious running injuries! In fact I had this very discussion with a student today. Where did he get his shoes? The local department store. Why did he pick those shoes? Because they looked cool. So before I even addressed his pain I gave him the name and location of my favorite local running store.
When you buy shoes you need to let an experienced runner help you choose them. That doesn't mean grab the guy who runs by your house every morning. It means go to a small, locally owned running store (avoid the chains for shoes). If they just point to the shoes and say "It's all over there" walk out and find somewhere else. They should watch you walk and/or run and watch how your feet hit the ground, then have you try on a variety of shoes. A good running store will take your shoes back within 30 days, even if you've been out running in them, because they want you to run happy and healthy.
Note: They will usually put you in shoes that are a size to a size and a half larger than what you wear. Let go of the number! Our feet swell when they run and having room is SO important!
Socks:
Socks may not seem like that big of a deal, but they are. When we run our feet sweat and they swell. Having proper socks helps to avoid problems with our feet. Socks that rub will translate into blisters. Wrapping your tootsies in a good sweat-wicking sock will be a GREAT help in that arena.
Again, go to your local running store and look around for socks that are either wool or synthetic. Avoid cotton at all costs. Cotton holds in sweat and will cause your socks to rub. In warm weather, sweaty socks make our feet hot. In cold weather, they make our feet cold. A good wicking sock will be made of technical fabric. Look for names such as Coolmax, Dri-Weave, or Dri-Fit.
Running socks are often a little thinner than regular socks, and for good reason. They allow your foot to breathe without adding more bulk in your shoe. You can get thicker socks for Winter running, or you might consider "toe socks." Toe socks are like gloves for your feet, and Injinji makes them just for runners. Toe socks separate your toes so that they aren't rubbing while you run. They also keep them warmer in the Winter and cooler in the Summer.
Running Clothes:
Gone are the days when we just hit the street in our "tenny-runners" an old concert t-shirt, knee high tube socks, and those funky "Battle of the Network Stars" shorts (at least they SHOULD be gone). Running has gone high tech, and nowhere else is this more apparent than in running clothing.
A lot of new runners will look at the price of fitness gear and head to the holey t-shirt section of the local discount store. But there is a purpose to that high price tech stuff! As we run, we sweat. Our sweat has to go somewhere, and while some people may not be bothered by a dripping cotton shirt and giant "pit-wrings" most would rather feel comfortable when they run. Technical fabrics at least should wick away the sweat. This means that, like the socks, the sweat gets drawn away from the skin to the outside of the fabric, where it is no longer a bother.
The benefit of this is more than cosmetic and olfactory. In the cold, sweat held next to the body can intensify the symptoms of hypothermia. In warm weather, a damp shirt can keep us from appropriately cooling down and can hasten heat related problems such as heat rash and hyperthermia. Again, look for names such as Coolmax and Dri-Weave.
Some of the even MORE technical clothes can help improve performance by providing support in specific areas on the legs to reduce muscle vibration. For the casual runner, this probably isn't a big issue. But a lot of research goes into this area and benefits competitive athletes.
Hydration:
Some people hate the thought of carrying a water bottle, but even on a short run, we should have some way to hydrate ourselves on a hot day. On long runs over an hour, hydration is imperative even on cold days.
There are three hydration pack options. Practicing with all three will help you determine what works best for you. Handheld Bottle: This is a water bottle with a strap that allows you to carry it in your hand, secured loosely with a strap that goes around the back of the hand. It's light and makes drinking on the run easy.
Waist pack or hydration belt: Worn around your waist these carry one or more water bottles. Often they also have packs for carrying keys, your music, phone, etc. Practice pulling the water bottle out, and more importantly putting it back while you run.
Hydration packs: Larger than a waist pack, these will have a water bladder that can carry from 32 to 64 ounces of water. These are intended mostly for trail running. Some are worn around your waist, others are in the form of a back pack. The benefit of these is that they usually have a "hose" with a bite and sip tip that allows you to quickly suck down some water without missing your stride.
Geek Gear:
Some people couldn't IMAGINE running with geek stuff. Other people love to and will sometimes have more than one electronic item with them on every run. Below are some options for geeking out on the run. Whether you choose to run with these items or not is strictly a personal choice. Your humble author is a geek from the word go and runs with a GPS, cell phone, and MP3 player at all times, sometimes adding a heart rate monitor and headlamp (for dark runs) making her looki like she's decked out to take over some small country.
Heart Rate Monitor: More than just a luxury, learning how to train within your heart rate zone can be extremely beneficial to improving your fitness. A good heart rate monitor will have a chest strap and will have the capacity to tell you when you're in the right "zone". Many can also tell you how many calories you've burned, how long you were "in the zone", your max and min heart rates. More expensive HRMs can upload this data to your computer so you can TOTALLY geek out and feel all Lance Armstrong-y.
GPS Unit: Now who would have ever thought some random woman from Marysville would need to run with a Global Positioning Unit? But she does! A GPS will triangulate with three (or more) satellites and tell you a variety of things about your daily run. Not only does your GPS tell you how far and how fast you ran, but it can also be used to help you find your way back to your hotel on a trip when that trail of breadcrumbs fails you.
MP3 Player: You will take my MP3 player when you pry it from my cold, dead hands. Okay, so maybe Clint Eastwood I am not, but seriously. Don't touch this woman's MP3 player! A recent study has shown that people are likely to run longer and further when they are listening to music. That doesn't mean cram in the ear buds and shut out the world? I always run with one ear open so I can hear what goes on around me.
But running with an MP3 player can be for more than just music. There are a variety of netcasts (aka podcasts) available in every topic imaginable (and even some you haven't imagined), turning your run into a lesson on history, or filling you in on the latest in politics. Almost every new book now also comes out in MP3 format, allowing you to read on the run.
While there are a variety of MP3 players available, only the iPod Nano or iPod Touch (version 2) support the Nike+ System. Nike+ is an electronic pedometer that works with your iPod to track your mileage and pace. Then when you synchronize your iPod to your computer it uploads this data to a website where you can share that information with others, join in on challenges, and set personal goals. Nike+ has gotten more sophisticated over the last few years, and I have found it to be MUCH more reliable in distance and pace readings than previous versions.
So whether you are a dyed in the wool purist and run only in a singlet, shorts, and shoes or you like to be on the bleeding edge of running technology, there is surely something new out there to discover for your next run. Running gear can be important, informative, or just plain fun. Whatever it takes to get you out there enjoying your run, makes it all worthwhile.
