Essential Running Equipment
Now that you know what you want to accomplish and have a roadmap for how to get there, you will need the right equipment. Fortunately, running doesn’t require much, but what it does—shoes and clothing—is extremely important.
With regard to your running shoes, it helps to know a little about pronation. This is a natural biomechanical process feet undergo with every step. It is supposed to be an inward-rolling motion of around fifteen percent. When the rolling motion is less, we call it supination. When the rolling motion is greater, we call it overpronation.
Both supination and overpronation can cause problems. One way to remedy these biomechanically abnormalities is with the use of orthotics, which we can prescribe. A better starting point for milder cases is making appropriate shoe purchases.
The best move you can make when buying your running shoes is to go to a store that caters to runners and enlist the help of a knowledgeable sales associate. Keep in mind that a decent pair of running shoes—and they need to be at least “decent”—may run about a hundred dollars. The money is worth it, though, to ensure that you have shoes that are comfortable, fit properly, and offer adequate support.
On Your Mark, Get Set…
Hitting the road or trails with “cold” muscles is a risky endeavor. Always take the time to warm up with a five-minute walk or light jog to lower your risk of soft tissue injury. Part of this step should also be “dynamic” stretching, which is more effective prior to starting an activity than “static” stretching (performing a stretch and then holding it).
When performing dynamic stretches, you move as you stretch. Doing so is useful for activating the muscles you will use when running. Further, this kind of stretching is proven to improve range of motion – which means less soreness the day after a run!