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1. Footwear
3. T-shirts
6. Pedometers
As part of any fitness campaign, it is important to have the correct equipment to be able to train safely and correctly. Running is a very simple sport and luckily requires very little specialist kit. Here is a guide on what to wear.
The most technical and most important equipment you need to buy are your running shoes. These have evolved over the past ten years into sophisticated pieces of technology and each manufacturer has their own version.
If you are starting out, you are looking for a shoe that is going to protect you from the rigours of running on hard surfaces but will be equally suited to using in the gym.
Every one's foot is different. The same is true for their body and how their posture impacts on the way that their foot falls with each step. All these elements must be taken into account when choosing the correct shoe.
And that is why it is always advisable to find a specialist running shop or even one of the bigger stores where staff are aware of these considerations. It is simply not a case of finding a shoe that "fits". The trained eye should look at the way you run and your posture, and be able to advise on the best pair for you.
If you get more serious about your running, it is wise to invest in a proper pair of socks that have been designed for running. These have been designed to wick away any moisture and sweat from the foot so they don't slip and suffer blisters when running. As with most things nowadays, you get what you pay for, and a £1 pair of socks won't give you as much comfort as an £8 pair.
Shorts should be comfortable, lightweight and have the ability to wick away sweat when you are running. Most running shorts now come with a pant liner, so you don't have to wear anything else with them. This is good, but you have to try them on for size first, as they can be a little restrictive if you don't get the right size.
When the weather gets colder it is advisable to wear tights to keep your legs warmer and reduce the risk of injury. Running tights can now be custom fitted, that have been designed to hug the legs more efficiently and stop the wind and rain penetrating.
Short and long-sleeved t-shirts have benefited from technological advances. The mid-to-top range t-shirts all wick away sweat to keep you cooler and allow a greater air circulation through the fabric.
In general, running t-shirts should be reasonably tight, but not figure-hugging and likewise they shouldn't flap around when you run.
These should be lightweight and comfortable. Only in extreme weather will you need to wear thick running gloves and more often than not you will heat up enough to be fine in the thinner type gloves. Running with cold hands can ruin the experience for you, so choose carefully when you buy, especially if it's wintertime.
These are similar to gloves in that woollen ones are the norm because they are easy to find and are cheap. The more high tech versions, such as fleece, offer wind stopping capabilities and some are waterproof as well.
When the weather gets really cold, it is advisable to invest in a gillet or a long sleeved waterproof top. These offer wind-stopping and rain-resistance capabilities, and can keep you warm and dry throughout any run.
Gillets are armless and ideal for quicker running in slightly warmer climates, while the full long sleeve waterproofs are better for colder and wetter climates. Being prepared for cooler conditions enables you to stay warm, dry and enjoy the run more.
Your sports bra should fit snugly under the bust without being uncomfortably tight. All of your bust should fit in the bra without any bulges around the sides and the shoulder straps should not dig in (for larger busts, wider straps are more comfortable).
When you perform the activity the bra is used for, there should be significantly less bounce than with a normal bra. Women should only wear one sports bra even for high impact activities.
A pedometer's basic function is to count steps, which is why it is also referred to as a "Step Counter". Some pedometers can be calibrated to calculate distance, speed and the approximate number of calories burned, but these additional functions are still based on the step count. The instrument is usually attached to the belt or the waist-band and is sometimes secured with a safety strap.
A quality, physical activity monitor is a great way to track your activity patterns. Each time you check your pedometer, it motivates you to take extra steps. As you increase your daily step count, you will soon begin to notice real changes in your physical and mental state, with more energy, less stress and better sleeping patterns. Begin by simply recording the number of steps each day for a week. Put it on when you get up in the morning and wear it until bedtime. Keep a record of your daily steps. By the end of the week you will know your daily average.
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