Getting Started: Gear

One of the wonderful things about running (or walking or walk/running) is that it is a pretty bare bones sport to start off in.

While there is plenty of gear and tchotchkes and clothing and a whole host of goodies targeted at runners, there are really only a few key items you need to get started.

ATTITUDE

A lot of stores will probably start with the shoes and clothes, but I am here to tell you that none of those things will help if you don’t spend a little time thinking about your attitude. This is one of those ideas that is seemingly simple, but can be the biggest hurdle for people starting out in this (or any) sport.

Now, what do I mean by attitude? Starting out in any new activity is hard and can be intimidating. It’s not uncommon to have negative thoughts about yourself, your abilities, and your fitness level. But if you work to keep an open mind, be kind to yourself, and are willing to think positively about your journey–like, you are doing it! And you’re lapping everyone still on their couches!–it can pay huge dividends.

An easy cue to help you re-frame negative thoughts is to just ask yourself, “would you think that about or say that to your best friend?” and if you wouldn’t say it to them, why would you say it to yourself?

Shoes

Shoes are a pretty important part of a runner’s wardrobe, but if you are just starting out, you may have a pair of sneakers lying around your home that will help you start now, and get out that door!

Once you get going, and build some consistency, then consider buying the best pair of running-specific shoes you can afford.

A few reasons why visiting a local running/walking store is the place to start looking for high-quality running shoes:

• There are A LOT of options out there, and every person is different based on their foot structure and gait (pronation vs. neutral) and a professional evaluation can help best determine your needs.
• Running stores are typically up-to-date on the latest shoes and can provide you custom guidance to meet your needs.
• There is no magic shoe that works for everyone and every brand has a range.
• Finding the right shoes for you is a personal and ongoing challenge; you need to experiment to find what works.
• You need to give it time; shoes may alter your gait a bit, and your body needs to adapt – i.e. you may need to run more than a few times in them to adjust.

SPORTS BRA

Gentleman, you can skip this part, but for the ladies in the crowd, this is the next critical piece of your running kit to help you run comfortably and protect your chest health.

Next to shoes, the next piece of clothing you should buy the best you can afford is a sports bra (or two if you can). These garments have come a LONG way in recent years and offer a range of styles and sizes (in full band/cup sizes) to fit every runner.

Not only do sports bras make running more comfortable (goodbye bounce!), but by reducing that movement, you are protecting the tissue in your chest, known as the Coopers ligament, which is the only ligament that stops breasts from sagging and which loses elasticity as we age. Let’s not give gravity any more power than it already has!

Breast and chest tissue health is something many women may not think about, but as we get older, and especially for those of us who have larger breasts, this is a very important piece of run clothing. Give the girls the support they deserve!

NICE BUT NOT ESSENTIAL

As you spend more time running and walking, there are plenty of fun and helpful items out there. Some of these items can help your runs be more comfortable, safer, or provide extra insights into your progress.

• Running-specific socks – Typically, running-specific sock have better cushion, and materials that help prevent blisters. Just a few great brands include Balegas, Feetures, and Swiftwicks. 
• Running-specific shorts/pants – Can we say thigh chaffing? Running specific bottoms can help provide better comfort and reduce friction in sensitive areas.
• Handheld bottles or backpack-style hydration bladders – These hydration option become super important for longer runs and warmer weather.
• Run tracking device (Garmin/FitBit) or app (Nike Run/MapMyRun)
  There are many FREE apps available for smart phones, so don’t think you need a fancy techno gadget to get started!
• Headlamp, clip-on lights, and/or light-up/reflective vests – These items are great tools to increase safety and/or enable you to shine while running in low light conditions like early mornings/late evenings.