Selecting Running Equipment

Physical Therapy in Fairport and Rochester for Running

Welcome to STAR Physical Therapy's resource about running - from the new runner to the experienced marathon runner.

While we often hear all we need are shoes and shorts to run, we do need a few more items to get out the door. Knowing what you need before you go shopping will help save you a lot of time and money! Selecting the right equipment is important for comfort, saftety and injury prevention.

Equipment Tips

SHOES

Running Shoes are separated into different categories based on the way the foot is made. Find out if you fit into a category such as Neutral, Stability, or Motion Control.
Your category is determined by how your foot and arch move while running.
For the most part, spikes and racing flats are not differentiated into categories.
Most running shoes have about 400-500 miles in them. Therefore, save your running shoes only for running.
It is not a bad idea to have 2 pairs which you alternate.
Running shoes typically go up half a size over normal shoes because your feet elongate during a run.
Insoles will assist with minor problems and are cheaper then specialty shoes.

APPAREL

Wicking materials which move moisture away from the skin are ideal
Singlets, jackets, running shorts and running tights should all be purchased based on fit, not looks.
Cotton socks are a big cause of blisters; choose lightweight socks which also breathe
In colder weather, remember to layer as such:

1. Base layer should be tight fitting, next-to-skin (lighter fabric)
2. Second layer is for warmth
3. Outside layer protects against wind, water
4. Wear a hat and gloves

HYDRATION

A hydration system (http://www.ausport.gov.au/sportscoachmag/nutrition2/pre-event_nutrition) of some sort is essential and there are plenty to choose from.

Hand-held with a strap to keep the bottle in place
Fanny pack type waist bottles
Backpack like units which keep the hands free and carry much more liquid

SAFETY

Reflective vests and lights for night running
Identification, like ROAD ID which contain your personal and medical information
A whistle or pepper spray (especially for women)
Sunglasses and hat to keep the wind, snow or sun out of your eyes and face.
Sunscreen and lip balm
Key or ID holder

DEVICES

Heart rate monitors help maintain pace
GPS devices will track your mileage
MP3 players to help you get lost in music
Wristwatches are essential
Pedometers are a little older but some still use them