What do I need to run?
The basics include running shorts, a t-shirt, and running shoes. Well-fitting running socks and underwear are also important. Depending on the weather, you might want sunglasses, a jacket, a hat, gloves, or spikes. Those wishing to track their speed or distance might run with a GPS-equipped device, odometer, or heart-rate monitor.
Things to consider when purchasing running shoes
Proper fit is essential. Running shoes should fit snugly, yet comfortably in the heel and midfoot area. Be sure to leave about a thumb’s width space between the toes and the front of the shoe when standing as the arch flattens easily when running.
High price doesn’t necessarily mean high quality; however, it is reasonable to assume that very inexpensive running shoes (less than € 50) may not be as durable as more expensive footwear.
Anyone who runs regularly should wear running shoes. Shoes should be carefully matched to an individual’s skeletal anatomy (e.g. leg and foot shape), pronation type (normal, over, and under pronation), and the surface on which you usually run (e.g. trail shoes). One pair of shoes is suitable for those running three times per week for approximately 30 minutes, while those running distances greater than 30 km per week should own two to three pairs.
Trends in Athletic Shoe Development
Improvements are being made in the area of athletic shoe research and development to prevent the occurrence of sports-specific accidents and injuries. In the past, athletic shoe design was focused around support and cushioning; however, studies have shown that these components are not solely entirely effective in preventing injury. Modern shoe construction is focused on producing a shoe based on the specific needs of individuals based on a variety of factors.
Fit and comfort, not appearance, are the most essential factors to consider when choosing running clothes. The basics are a running shirt, shorts, and socks, plus a sports bra for women. For colder weather, you may want to wear layers that include a running jacket, tights, gloves, and a hat. Weather-resistant, reflective clothing made from materials like Gore-Tex or Sympatex are also good to have on windy or rainy days.
Basic cotton t-shirts have been replaced by technical running shirts. Cotton absorbs sweat, eventually becoming wet, heavy, and unhygienic. Tech shirts are made from special, lightweight materials that wick sweat from the body, keeping the body cooler and dryer even on hot, humid days.
Running shorts and tights are made from lightweight, flexible polyester or spandex and are available in lengths ranging from short to mid-calf and ankle length. Tights are sometimes preferable to shorts because they help prevent chafing that might result from shorts rubbing against the inner thighs in hot weather. Ankle length tights often have a zipper near the foot to make them easier to get on and off. Many running bottoms have a small pocket in the back to carry keys, money, and other small necessities.
Running jackets should be weather- and wind-resistant for use in a variety of weather conditions. A good jacket is also breathable, with vents that allow for the release of heat and water vapor.
Running socks wick moisture from skin and repel water from the outside to keep your feet dry while running. Seamless and no-slip socks provide added comfort. Socks made specifically for the right- or left-feet are available for those seeking optimal fit.
Running underwear are usually made from high quality synthetic materials that expel moisture from skin immediately. Specific undergarments are available either to insulate or keep cool dependent upon the weather and season. Sports bras should fit snugly to provide support but not so tightly that they obstruct breathing.
Breathable, lightweight clothing is essential to avoid heat build-up when running in high temperatures. Baseball caps, visors, and other hats with sun shields may be worn to protect skin from the sun. Headbands and sweatbands may be worn to keep sweat from running into the eyes and face. Fluid belts are also recommended to prevent dehydration during longer runs. In colder temperatures, it is important to wear a hat to prevent the loss of heat through the top of the head. Hats and gloves should be made be made of technical fabric.
Sports glasses provide protection from UV rays from both the strong sun in the summer and the light reflecting off snow and other wet surfaces in the winter. They also prevent mosquitos and other insects from flying into the eyes when running.
Proper attire for night time running is an especially important issue among athletes. Runners should wear clothes that allow them to be visible in the dark, especially in the winter. Running jackets should be brightly colored (green, white, orange) and have reflective strips. It is also a good idea to wear other reflective items such as wristbands or pants with reflective strips.
Technical running equipment
Although not an essential workout tool, many runners also use a heart rate monitor to more closely regulate their workouts. TIMEX, partner of the BMW BERLIN-MARATHON, is one of the leading manufacturers of heart rate monitors worldwide. Monitors may be equipped only with the basic stop function or with many additional features, such as a GPS or odometer.