Running is not a complex activity, is it? All you need to do is step onto the road, trail, or treadmill and keep moving forward for a specific distance or duration.
In theory, it is relatively uncomplicated, although the physical effort is anything but easy. Nonetheless, one would assume that a concise list of essential running equipment would suffice with good footwear and appropriate workout attire. Numerous pants are specifically designed for running.
It is somewhat true that when it comes to the basic essentials for runners, good shoes and adequate clothing are sufficient. However, there are various additional items that are considered desirable and can enhance your typical running experience.
Here is a list of must-haves for every runner that we gathered by talking to the experts, including trainers, coaches, and avid runners, who provided us with an abundance of knowledge on the various types of gear.
1. Running shoes
The purpose of running shoes is to safeguard the feet against the impact of running, as well as to absorb shock and support joints. Each running shoe must have cushioning, stability, and motion control. Additionally, running shoes are categorized to cater to the unique requirements of individual runners.
- Cushioned running shoes absorb more impact, and they’re designed for runners who have high arches.
- Stability running shoes are designed to support runners who need support and stability in the mid-foot.
- Motion control running shoes are designed for runners who overpronate, so they have extra support and flatter outsoles.
- Neutral running shoes are another option, designed for people who want support on the arch side of the foot and midsole cushioning to absorb shock.
- Minimalist running shoes are for people who want a more natural feel for their runs. The benefits of zero-drop running shoes (as they’re sometimes called) are still debated, but this footwear has become extremely popular in recent years.
It is advisable for runners to aim for replacing their running shoes after covering a distance ranging from 450 to 600 miles. Additionally, certain runners prefer to own two pairs of running shoes in order to switch between them.
2. Sunglasses
If you do not wear proper protection, the sun can harm your eyes. Direct UV light can cause damage to your vision, and even sunlight that bounces off streets and snow can be hazardous. Wearing sunglasses that are made to block UVA and UVB rays while running will safeguard your eyes and the sensitive skin surrounding them. It is advisable to choose sunglasses with polarized lenses as they aid in shielding against glare caused by reflection.
Ideal sunglasses include polarized lenses that provide maximum UV protection. The best design for sunglasses involves frames that fit close to the face and wrap around the eyes and head. Sunglasses made specifically for runners often come with special features like non-slip frames and polarized lenses.
3. Hydration pack or Handheld bottle
It is essential for runners to stay hydrated while running. Runners can choose between wearing hydration packs or carrying hand-held water bottles.
There are various designs of hydration packs, such as vests, backpacks, or running belts, some of which can be attached to hands-free dog leashes. Hydration packs are convenient and user-friendly. It is advisable to try out different packs to determine the one that suits your preference.
Although a hydration pack should not exceed 20% of your body weight, some runners choose handheld water bottles instead due to their dislike for the additional weight of the hydration pack.
Hand-held water bottles, despite being lightweight and user-friendly, do come with a few disadvantages. Your carrying capacity for water will be restricted, and you may discover that running with something in both hands is not preferable.
4. Sunscreen
It is important to protect your skin from the sun when running. Excessive exposure to UV rays can result in painful sunburn, increasing the chances of premature aging and skin cancer. To prevent sunburns, make sure to generously apply sunscreen.
For sufficient protection, sunscreen must offer broad-spectrum coverage against UVA and UVB rays, with a minimum sun protection factor (SPF) of 15. It is crucial to reapply sunscreen every two hours, irrespective of cloud cover. Additionally, during activities like running and sweating, the frequency of sunscreen reapplication should be increased.
5. Running-specific socks
It is important to acknowledge the significant impact that a pair of socks can have on your running experience. If you choose to wear ill-fitting, old, and loose socks, it is likely to result in painful hot spots and blisters. These issues have the ability to quickly convert a good run into a bad one, as fast as uttering the phrase “terrible socks.”
When looking for running socks, not all options are equal. It is important to search for socks that have received positive reviews and are associated with a reputable brand. These socks should also have wicking properties to prevent your feet from becoming wet. Moreover, it is crucial that the socks fit snugly and stay in place, as excess movement can lead to irritation. Therefore, compromising on the fit is not advisable.
6. Compression leggings
Compression running tights may not be necessary for every run, but they are an ideal companion for a more enjoyable run when the weather is chilly or extremely cold. Aside from keeping you warm, these leggings offer potential performance advantages, making them suitable for use even in warmer temperatures.
The studies on the topic are not consistent and show different results. However, a study conducted in 2019 and published in Medicine and Science in Sports and Exercise discovered that wearing compression garments on the lower limbs, such as leggings, while running at sub-maximal levels, aided in decreasing muscle displacement, soft tissue vibrations, and muscle activation caused by the impact forces of running.
The muscles were assisted in becoming more efficient, but this does not necessarily translate to becoming a superior and quicker runner when wearing compression tights. However, if the tights provide warmth and instill a placebo effect of an advantage, there is no harm in owning a few fortunate pairs in your wardrobe.
If you are pregnant and wish to keep running, there is no need to stop unless your healthcare advises you to do so. However, as your belly expands, continuing your runs may become physically burdensome. In such cases, you might want to think about using specialized pregnancy leggings designed for runners to alleviate any discomfort.
Evergreen Activewear provides a legging featuring a supportive waistband that can be gradually unzipped on the side to accommodate the growing belly. After pregnancy, the band can then be zipped back up to regain its original level of support.
7. Moisture-wicking tops, split shorts, and more
The body’s natural cooling system is sweat, and running is particularly effective at activating this internal “AC.” However, it is not the sweat directly that provides cooling, but rather the process of sweat lifting from the skin and evaporating, which aids in eliminating heat from the body.
If you have ever gone into a swimming pool with a cotton t-shirt on, you would be aware that the only outcome is that the t-shirt becomes heavy and clings to your skin when it gets wet. Simply put, cotton is not helpful in keeping your body cool during running. This is why it is crucial to have lightweight, quick-drying, sweat-wicking running clothes.
If you’re looking to simplify your running wardrobe, Mike Orton, the apparel product line manager at Brooks Running, suggests investing in two essential items: shorts and shirts. There is a wide range of running shorts available for both men and women.
“Split shorts are a great running short for unrestricted movements,” Orton says. “A short-sleeve running shirt that is lightweight, wicks sweat, dries quickly, and offers a wide range of motion also serves the needs of all runners.”
Meanwhile, Modibodi offers a pair of running shorts made from recycled materials that have a breathable liner designed to absorb menstrual blood while also keeping you dry and comfortable by drawing away moisture. These shorts can be washed and reused, and are suitable for use on days with light to moderately-heavy flow. This makes them an ideal option for individuals anticipating the start of their period.
When choosing a sports bra, individuals with breasts should ensure it is well-fitted and appropriate for the impact of running. Specifically, those with larger breasts should be ready to find sports bras that are suitable for running and offer additional support to reduce any pain or discomfort.
8. Compression sleeves
If you are unsure whether compression leggings can enhance your running performance, you may still benefit from wearing post-run compression sleeves (or reserving your high-quality compression leggings exclusively for after your run) as they can aid in your recovery.
A review study published in Textiles in 2022 discovered that wearing compression garments after fatiguing exercise can lead to reductions in perceived muscle soreness. This is likely because of a decrease in lactate dehydrogenase levels.
Compression garments must actually provide compression, meaning they must fit tightly. Ordinary spandex leggings will not be effective. Seek out compression socks, compression calf sleeves, or compression knee sleeves that offer gradual compression and have been evaluated for their advantages.
If you experience post-workout aches, using compression garments can enhance blood flow and circulation. Additionally, exploring the latest advancements in technology can be beneficial.
One example of this is Nufabrx, which utilizes patented technology to incorporate pain-relieving Capsaicin (Nonivamide) into compression garments. This allows for the gradual release of the substance into the skin while the garments are worn, providing relief from pain over time. Although the medicinal effects are not permanent, this method could potentially offer additional relief from post-run pain without the need for topical creams or NSAIDs.
