Ron Bowman: Hi! I am Ron Bowman. Today we are talking about beginning running tips. And now we are going to be talking about choosing the correct gear. The most important piece of equipment for any runner of course are the shoes. You have to make sure that you get the right size fit for your running. Now it doesn't always mean the size that fits or feels well in the store. You want to make sure that you go to someone who is a certified fit person and talks about things like the EVA in the shoe is for cushioning. They may talk about the last of the shoe which is whether it's curved or straight and those all depend on your type of foot. So that you want to try them on and see how they feel.
Now the tread of the shoe is pretty much normal for regular running shoes. Trail shoes are now are different. They have got a different waffle kind a tread for running on dirt and mud and water but make sure you are looking at running shoes for road. The other things that you will want to look at, or make sure that they talked you about is the the toe box that it fits your foot. The length in the shoe, that there is a little bit of room at the beginning of it because when you start running longer your feet are going to swell a little bit and and they will feel a little tired. Also that there is a nice foot cushion here that will fit into, so that when you are running your foot doesn't slide forward. Then the heel, is also important because a lot of people have narrow heels and if the shoe is designed with the wider one, your heel is going to slip out of it. Those are some of things that you want to think about when getting your shoes and make sure that the people that are fitting you talk abut those things. And that you try them on, walk around with them and try them. Most stores these days will let you take a pair of shoes home and do some running in them and let you actually take them back if they don't work out right.
The next piece of equipment that we will talk about is the shirt. Now long sleeve or short sleeve, of course depending on the conditions, but you want a shirt that is a technical fiber designed for running. So that it will wick the sweat off of the body and help provide a little bit more warmth or even coolness when it's hotter. So short sleeves or long sleeves. Now I happen to have on a compression shirt underneath this that is designed to stick closer to the body and keep that sweat off of the skin and also not allow the wind to get through the material to the skin. One of the nice things about these is that they are not cotton. Cotton is what I began running with many, many years ago and if we blogged down and you would end up feeling like you are carrying five pounds with you just from the sweat that you collected in the cotton shirt. Cotton may have it's place as something to put on afterwards because it can get nice and warm or a throw away shirt if you need to but it is not something that you want to run with on a day to day basis. The next piece of equipment I like to talk about is a very versatile piece of equipment and that is a vest. Vest are very versatile because you can wear them in any different kind of situations. If it starts to get little cold you got it on and if it warms up you can take it of. This particular one has got mesh in the back, so that you can expend heat at the same time, it's got pockets so that you can out cellphone or your car keys or an energy bar or something like that if you want to. They are very good because they can give you a lot of flexibility when conditions maybe changing during the course of your run. Also the jacket that I am wearing, it can be very useful as well. Again when it's a little warmer, a little colder, you will want to put on a light jacket over a compression shirt like I have and give you a little bit more warmth. One of the rules of thumb in running is that you always want to dress as if it were 20 degrees warmer than it really is when you start. Because when you start warming your body is going to warm up naturally and if you are wearing too much clothes you are going to be over heated when you run. And this is even for beginning runners when you are short periods of time. It can happen very quickly. The next piece of equipment or a pair that we are going to talk about are the shorts or the running tights. Again depending on the conditions that you running in. And those conditions always varies. Some people run in tights up to 50-55 degrees just because that's the way they feel more comfortable. Other people may run in shorts down to the low thirties. So you have to just find out what fits you best and be prepared for it. Now shorts come in all different sizes. Functionally what you want is a liner in it. These particular shorts have got a pocket on the side of it so that you can put things in, car keys, things like that and these particular type of race shorts have pockets along the back so that if you are running a little further you can carry some energy gel. Again you can put your gloves back in here. Sometimes I put my sunglasses in here. When the clouds come over or if it is right sunny yet. They will often have a drawstring so if you have got stuff in your pockets, they don't droop down and pull your shorts down. You can tighten them up and be ready to go. Now the tights that I am wearing are pretty much the same thing except that they go all the way to the ankle. You want them to come down far enough so there is not a gap between the sock and the ankle of the tights so you got an area of exposed skin particularly on the real cold days. Another thing that you want to make sure that you always have with you is ID. They make Ids that fit in Velcro around the wrist, and around the arm here. Also around the ankle that's where I particularly like to wear but you always have to make sure that you got ID with you.
Another thing that you want to always think about is a hat. I know some women don't like to wear hats. But they are very good for real sunny bright days because if you are squinting in a hot day, you are using a lot of energy that you could be using for running. I most often wear a hat either to keep the sun out of my eyes or on a day when it's going to be drizzling, to keep the rain out of my eyes. The next piece of equipment we will talk about are sunglasses. And that's not just for looks, but the longer that you are out in the sun just like sun tan lotion you want to make sure that you have any expose skin, has got some tan lotion on it. You want to make sue you have got sunglasses to protect your eyes. Also because if you are running where there is some traffic you can always get some dirt, grime kicked up and you don't want to have your eyes damaged where it's just as easy to wear sunglasses. And you can always take the sunglasses off, put them on your head or behind your neck or in your pockets. The other thing that you have a lot of questions about, from beginning runners particularly and even veteran runners whether or not to run with music. With iPods and there is a lot of controversy out there. The bottom line is always being aware of where you are running and being safe. If you are running on a busy street, you may not want to take the iPod. If you are running out on the trails iPod might be alright. As long as you can still be aware of your surroundings, or you can hear people that's coming up behind you, you can hear traffic, things like that. But just be cautious, be careful and always be aware.
Another important piece of equipment is a watch, and certainly you want numbers that you can see while you are running. Some of the functions that are important when you have a watch are of course lap, so you can keep laps or duration of your run and of course watches can come from everything to GPS to elevation, to temperature, but basically starting out you want to keep it simple and just be able to make sure that you can record the length of time that you are running.
So that's a little bit about the equipment and accessories that you need to beginner running and now coming up we will talk a little bit about how to stay safe and injury free.