Running is not that difficult, is it? You start by hitting the road, trail, or treadmill, and then you put one foot in front of the other for a predetermined distance or time.
In theory, the concept is quite straightforward, despite the demanding physical effort involved. However, one would assume that the essentials for running would comprise a concise list—primarily consisting of appropriate footwear and suitable workout attire. Numerous trousers are specifically designed for running.
To a certain degree, this statement holds true. When it comes down to the basic essentials for runners, having good shoes and adequate clothing is sufficient. However, there are a considerable number of additional items that can greatly enhance your typical run.
We consulted trainers, coaches, and avid runners to gather information on the various types of gear that all runners require. Presented below is a compilation of essential items for every runner.
1. Running shoes
Running shoes are created with the intention of safeguarding the feet against the harsh impacts encountered during running. They possess the ability to soak up impacts and also assist in safeguarding joints. Every running shoe must possess the features of cushioning, stability, and motion control. Moreover, running shoes are categorized into these three divisions to cater to the distinct 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.
Some runners may prefer to have two pairs of running shoes so that they can alternate them, and it is recommended that runners change their running shoes after covering a distance of 450 to 600 miles.
2. Running apparel
To avoid spending a lot of money on running attire, a beginner runner can begin by purchasing only a few essential items. High-quality running clothes are designed to be light and move with the body’s movements. The seams are strategically placed to prevent irritation on the skin, and numerous items have reflective features that enhance visibility during nighttime runs.
If your clothing does not have reflective designs, make sure to wear a vest or use clip-on lights to ensure visibility in the dark.
Cold weather running can be made more comfortable by wearing clothes made of wool, nylon, or polyester, as these materials help in retaining body heat. Alternatively, during warm weather, these fabrics are also suitable as they assist in absorbing sweat. Many runners find running socks or tights made of compression fabric beneficial as they provide additional support.
3. Sunglasses
Not wearing adequate protection can result in damage to your eyes caused by the sun. Eyesight can be negatively affected by direct UV light, and even sunlight bouncing off streets and snow can pose a risk. Utilizing running sunglasses specially designed to block harmful UVA and UVB rays is beneficial in safeguarding both the eyes and the skin in the surrounding area.
When searching for sunglasses, it is advisable to choose ones with polarized lenses as they aid in shielding against glare caused by reflection. It is considered ideal to opt for polarized lenses that offer maximum protection from UV rays. The most suitable design is one where the frames fit closely to the face, encompassing the eyes and head. Sunglasses specifically designed for runners often incorporate special features like non-slip frames and polarized lenses.
4. Headphones
When runners accumulate miles, they can bring music along by using headphones or earbuds. Wireless earbuds have various advantages, such as securely fitting in the ear and providing wire-free full sound. Nonetheless, battery life may pose a problem during long runs, and these earbuds can be costly. An alternative option is using earbuds connected by wires.
These earbuds provide excellent sound and come at a lower price, offering improved battery life. They have a wire connecting them to each other, but are not attached to a phone or any other device. While headphones often have a weightier feel, certain runners still favor them.
When considering the advantages of over-the-ear headphones, they are most suitable for individuals seeking to fully immerse themselves in sound. Nonetheless, these headphones do come with a couple of disadvantages. Some individuals may find the weight inconvenient, and discomfort can arise from perspiration as well.
5. Hats
A running hat that is lightweight and has a bill may not be given much attention, but it is an essential piece of running gear. While you can go outside without one, they provide excellent protection against the weather. They not only shield your scalp and face from the sun and prevent hair from getting in your eyes, but they also prove to be extremely useful when running in the rain.
“Whenever the forecast calls for rain, a hat with a bill becomes a must-have,” says Garza. “The bill prevents the water from running down your face and into your eyes. This not only keeps you more comfortable, but is also important for safety,”
6. Compression leggings
Compression running tights are not necessary for every run, but they are ideal for chilly or cold weather to enhance the running experience. Not only do they provide warmth, but they may also have performance-related advantages, making them suitable for use even in warmer conditions.
Although the results of various studies are inconclusive and evidence is diverse, a study conducted in 2019 and published in Medicine and Science in Sports and Exercise discovered that the utilization of lower-limb compression garments, such as leggings, while engaging in sub-maximal running, assisted in diminishing muscle displacement, soft tissue vibrations, and muscle activation linked to the impact forces exerted during running.
The text suggests that wearing compression tights might not necessarily make one a better or faster runner, but they can potentially improve muscle efficiency. However, if they provide warmth and serve as a psychological placebo to enhance performance, having a few pairs in one’s closet poses no harm.
There’s no reason for pregnant people who want to keep running during pregnancy to stop, unless advised by their healthcare provider. However, as your belly expands, continuing your runs can become physically challenging. If running while pregnant becomes uncomfortable, you may want to think about using pregnancy leggings designed for runners.
Evergreen Activewear provides leggings that feature a waistband with a supportive, high design. These leggings are equipped with a side zip, allowing gradual unzipping of the waistband to accommodate the expansion of your belly during pregnancy. After pregnancy, you can simply zip the band back up to regain the original support.
7. GPS or fitness watch
Fitness watches can do more than just accurately track your runs for time and distance; they can also help you monitor your progress as you work towards your running goals.
Your heart rate and oxygen saturation can be monitored, and your exact GPS location can be tracked to assist with route planning. Changes in altitude during your run can also be assessed. Additionally, music apps, payment apps, and email apps can be integrated to perform functions similar to a wallet and mini-computer on your wrist.
Although wearing a running watch may not be obligatory for every runner, it can be quite enjoyable. Furthermore, wearable technology has been identified as the top trend in fitness according to the American College of Sports Medicine’s 2022 survey.
Although Garmin, Polar, Fitbit, and Apple Watch are considered leading running watch brands, it is worth considering the features of other less popular brands entering the market. It is possible to discover watches from these lesser-known brands that offer the same or even superior features compared to the big names, but at more affordable prices.
8. Compression sleeves
There is uncertainty about whether compression leggings can enhance running performance, but using compression sleeves after running or reserving high-quality compression leggings for post-run wear can potentially assist in improving recovery.
A review study published in Textiles in 2022 discovered that wearing compression garments after fatiguing exercise can lead to reduced perceived muscle soreness. This effect is thought to be caused by a decrease in lactate dehydrogenase.
When considering compression garments, it is important to ensure that they actually provide compression, meaning they need to fit tightly. Simply wearing spandex leggings will not suffice. Instead, seek out compression socks, compression calf sleeves, or compression knee sleeves that offer graduated compression and have been evaluated for their advantages.
If you experience post-workout soreness, compression garments can be beneficial for improving blood flow and circulation. Additionally, you might consider exploring the latest technological advancements.
For instance, Nufabrx utilizes a patented technology that incorporates Capsaicin (Nonivamide)3, known for its pain-relieving properties, into compression garments. As you wear them, this technology allows for a timed release of the Capsaicin into the skin. While the medicinal effects are not permanent, it can provide additional relief for post-run pain, eliminating the need for topical creams or NSAIDs.
