Running with the right equipment 1260x542
2 Aug 2011

Running with the right equipment

2 mins to read
Running is one form of exercise that involves a minimal amount of equipment and can be done almost anywhere. To get the best out of your run, it’s important that the equipment you do have is right for you.


Running is one form of exercise that involves a minimal amount of equipment and can be done almost anywhere. To get the best out of your run, it’s important that the equipment you do have is right for you.

Shoes
The most important piece of equipment to get right is your running shoes. The impact of running sees approximately 10 times your body weight being carried by your legs and feet. If your shoes aren’t the right fit for your feet, you could be increasing the risk of injury and pain in the legs, hips and lower back.

Your shoes should:

  • Fit you comfortably and have plenty of room for the toes so that you don’t get blisters or black and blue toenails.
  • Not slip at the back. Keeping your heel stable prevents over-pronation (where the foot rolls in) and lessens stress on the knee.
  • Be flexible through the mid sole.
  • Be the right fit for you. You may have over-pronation or under-pronation (also called supination where you have high arches), and there will be a shoe out there that is right for you. Get fitted by an expert and consult with a physio or podiatrist if you think the biomechanics of your feet are affecting your run and causing you pain.
  • Don’t let them get old. Depending on the amount of running that you do, you will need to update your shoes every 6 to 12 months.

Clothing
You can run in almost anything - there’s nothing wrong with running in an old t-shirt and shorts. But running in cotton can get uncomfortable and heavy when you start to sweat. I like to run in ‘technical’ fabrics that wick sweat away from the body – especially in the colder months.

Compression clothing is also popular and helps with recovery and performance.

Sun protection
While one of the joys of running involves enjoying the great outdoors, you do need to remember to ‘slip, slop, slap’. Sun hat, sunglasses and sunscreen are a must. A note on sunscreen – you will be sweating and sunscreen and sweat in the eyes is not great. I usually don’t put sunscreen on my forehead to stop this from happening, and I wear a hat to keep this part of face covered.

Sports bras
Ladies, just like your shoes need to be the right fit, so does your sports bra. Your bra should be the correct size, comfortable to wear, have moisture control (wick sweat) and provide the right level of support for high impact activity. Don’t let your bra get too old, and get it fitted by an expert.

Are you running with the right equipment?



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