Choosing the Necessary Running Equipment

Shoes: Buy shoes specifically designed for running. Make sure you’re helped by a salesperson that knows the sport and can give you professional advice. Typically, shoes lose their effectiveness after 400-500 training miles. If you’re buying new shoes in the middle of a marathon-training program, make sure you have enough time to break them in before the marathon. We suggest buying and training with two pairs.
T-shirts: Polypropylene or Cool Max shirts that wick moisture away from your body are more effective than cotton, which absorbs and holds moisture.
Reflective Devices: Highly recommended for night running. You can buy them separately as blinking/flashing lights or as part of your clothing in vests, shoes, hats etc.
Water bottle belt: Proper hydration is a key component to long distance running. Bottles/belts are inexpensive and lightweight.
Running Socks: If you have trouble with blisters it’s worth buying socks made specifically for running. Socks made from 100% synthetic material are better at keeping perspiration away from the skin.
Runner’s Watch: This is an essential tool for gauging your performance on runs. You don’t need to buy and expensive watch. Helpful features are lap buttons for breaking down mile times or splits; night-light; and memory storage.
Heart Rate Monitors: More expensive and more complicated than the running watch but very popular for those who want to train efficiently. Heart rate monitors measure your heart rate and allow you to control the level of intensity during a workout.
BodyGlide: Helps prevent chafing around areas that are prone to rubbing and irritation and can be found at any running store.
How to Dress FOR YOUR RUNS
Dress for Warm Weather Running
The best advice for warm weather running is to choose your fabrics carefully. Moisture wicking fabrics keep sweat from building up and weighing you down. Light colors work well for bright sunshine and night running. Sweat resistant sun block and sunglasses add extra protection.
Dressing for Cold Weather Running
Layering is the best approach for comfortable winter running. Layering lightweight wickable clothing allows perspiration to escape while retaining body heat for insulation. Layering also allows you to take off layers as your body heats up during the workout.
YOUR FIRST LAYER of clothing must fit close to your body and be a fabric that “wicks” moisture away from your body. Form fitting, lightweight turtlenecks and leggings work well. Look for fabrics such as Coolmax, polyester, polypropylene and Thermax.
YOUR MIDDLE LAYER is your insulating layer. This loose fitting layer makes it possible to trap warm air providing insulation for your body. Fabric choice should still wick moisture away from the body but can be a bit heavier than your first layer. Long sleeve running tops or high-tech fleece works well. Suggested fabrics include Polartech, polyester fleece, thermal fleece, and Thermax.
YOUR OUTTER LAYER is the weather layer. This layer protects you from wet, wind and cold. This layer still needs to be breathable and should fit loosely over your other layers. Make sure it does not fit too snug, or it diminishes the effectiveness of the inner layers. Suggest fabrics include Gore Tex and nylon.
Other Areas to Protect
HEAD AND FACE: Hats are a must. Body heat escapes most through your head. Earmuffs and headbands protect your ears. For really colds days, neck gaiters, facemasks and balaclavas are a must.
HANDS AND FEET: Mittens keep your hands warmer than gloves, but gloves are fine for mild days. A good pair for moisture wicking socks will be fine for winter running.
T-shirts: Polypropylene or Cool Max shirts that wick moisture away from your body are more effective than cotton, which absorbs and holds moisture.
Reflective Devices: Highly recommended for night running. You can buy them separately as blinking/flashing lights or as part of your clothing in vests, shoes, hats etc.
Water bottle belt: Proper hydration is a key component to long distance running. Bottles/belts are inexpensive and lightweight.
Running Socks: If you have trouble with blisters it’s worth buying socks made specifically for running. Socks made from 100% synthetic material are better at keeping perspiration away from the skin.
Runner’s Watch: This is an essential tool for gauging your performance on runs. You don’t need to buy and expensive watch. Helpful features are lap buttons for breaking down mile times or splits; night-light; and memory storage.
Heart Rate Monitors: More expensive and more complicated than the running watch but very popular for those who want to train efficiently. Heart rate monitors measure your heart rate and allow you to control the level of intensity during a workout.
BodyGlide: Helps prevent chafing around areas that are prone to rubbing and irritation and can be found at any running store.
How to Dress FOR YOUR RUNS
Dress for Warm Weather Running
The best advice for warm weather running is to choose your fabrics carefully. Moisture wicking fabrics keep sweat from building up and weighing you down. Light colors work well for bright sunshine and night running. Sweat resistant sun block and sunglasses add extra protection.
Dressing for Cold Weather Running
Layering is the best approach for comfortable winter running. Layering lightweight wickable clothing allows perspiration to escape while retaining body heat for insulation. Layering also allows you to take off layers as your body heats up during the workout.
YOUR FIRST LAYER of clothing must fit close to your body and be a fabric that “wicks” moisture away from your body. Form fitting, lightweight turtlenecks and leggings work well. Look for fabrics such as Coolmax, polyester, polypropylene and Thermax.
YOUR MIDDLE LAYER is your insulating layer. This loose fitting layer makes it possible to trap warm air providing insulation for your body. Fabric choice should still wick moisture away from the body but can be a bit heavier than your first layer. Long sleeve running tops or high-tech fleece works well. Suggested fabrics include Polartech, polyester fleece, thermal fleece, and Thermax.
YOUR OUTTER LAYER is the weather layer. This layer protects you from wet, wind and cold. This layer still needs to be breathable and should fit loosely over your other layers. Make sure it does not fit too snug, or it diminishes the effectiveness of the inner layers. Suggest fabrics include Gore Tex and nylon.
Other Areas to Protect
HEAD AND FACE: Hats are a must. Body heat escapes most through your head. Earmuffs and headbands protect your ears. For really colds days, neck gaiters, facemasks and balaclavas are a must.
HANDS AND FEET: Mittens keep your hands warmer than gloves, but gloves are fine for mild days. A good pair for moisture wicking socks will be fine for winter running.