Running is a low cost and low maintenance sport to partake in, you don’t need a lot of fancy gear, equipment or memberships. However, if you are planning on starting to run on a regular basis, there are a few essential items that will make your runs more comfortable, safer and easier to complete.
A good pair of Running Shoes
Wearing any old pairs of shoes, or going for runs in shoes that are the wrong fit for your feet can cause injuries. When staring out, head to a running store where experts will usually offer free evaluation of your feet and running style, and make recommendations on the rights type of shoe for you.
Weather specific Running Clothes
Whether you’re running in hot or cold weather, wearing the right type of fabrics will help you to stay dry, warm, cool or mixed. Avoiding cotton is important because when fabrics get wet, they will stay wet and not dry as you run. During the colder months, running in technical fabrics will help to keep you dry and warm, in warmer weather, wearing clothes that sweep away your sweat will help to prevent chafing.
When looking for a good sock to wear when running, do your shopping, and an important factor is the material. Just like your running clothes, you want to stay away from cotton – in turn, which will leave your feet in puddles of sweat. The best running socks are ones that are made from synthetic materials such as polyester and acrylic as the sweat will not build up in and around them.
Water and a Bottle
If you are running for longer periods of time it is important to remember to hydrate, a general rule of thumb for fluid consumption during your run is half a litre per 25 minutes of running. If you don’t have access to water on routes, get yourself a running bottle or bag, to stay hydrated throughout your run.
Money and ID
When running, it is essential to stay safe – if you are out running around a busy city and you have an accident, in case of an emergency, how can you stop in a shop to buy a drink and use the phone or people to identify you in a worse case scenario.
A running watch is great for timing your runs, taking splits during longer runs and race as well as other things. While some running watches can track heart rate and pace, beginners will need a simple functioning watch to track time. A watch with a start stop function can be useful for runners to measure the improvements.
If you are out and about running in the heat, it is important to take the steps to protect your skin for sun exposure. Use a waterproof sun tan lotion that has awn SPF of at least 15 and offers broad spectrum protection which means it protects against both UVA and UVB. Hats are also good when you want to restrict the amount of sun exposure, but be sure to watch the back of your neck as this is the most forgotten area and hurts the most when burnt.