So You Want to Run a 5K - Part 2 - Running Gear Essentials

Kristen went over the pros and cons of running inside or outdoors (or both) in So you want to run Part 1, so now you're ready for the next step - getting the right equipment.  One of the things people like about running is that it's fairly inexpensive.  After all, there isn't a whole lot of stuff you need.  But there are some basics that you MUST have, and then some optional stuff that just makes it more fun.  We'll go over the essentials here.

Shoes (and socks)
Shoes are the most important investment you can make when you start running.  I can't overemphasize that.  SPEND MONEY ON GOOD SHOES.  This is what's going to help keep you from both getting injured and from being too sore after working out.  But don't just try to buy shoes at the mall. 

You should go to a reputable running store and get properly fitted.  Both Kristen and I went to shoe stores that videotaped us running on a treadmill.  In addition, mine had a pressure plate that magically (okay, it probably wasn't magic) figured out the pressure distribution from my feet and recommended specific styles of shoes to start with.  Once they brought me some shoes they watched me run on the treadmill in each pair and got me set up with the right pair of shoes.

You may wonder why you should go through this?  Your store should look for things like pronation while you're on the treadmill; it may feel funny while you're just standing around, but when you're running it'll feel good.  They should also make sure you get the proper arch support and that the shoes fit correctly.

Ask if you can run around the parking lot a few times, too.  I tried on a pair of shoes that I loved until I ran around for real in them.  They started rubbing the top of my foot and I knew they weren't the right pair.

I also bought a pair of running socks that are supposed to prevent blisters.  I've run in both regular cotton socks and these running socks and, as long as it's not raining, they feel the same to me and I haven't gotten any blisters so far.  If it's raining, I wear the running socks since they're designed to deal with water.

Sports Bra
Go figure, this wasn't high on my list...but it should be on most of yours!  As entertaining as it is for other people to watch, you don't want to be flopping around while you're running.  Since I don't have much experience here, I'll trust with what Kristen said when she started her 5K training:

I tried a few bras on and went with the Moving Comfort Fiona Bra. It's AWESOME for a few reasons - I love the back closure, the inner mesh system, and best of all - the adjustable velcro straps IN THE FRONT. No weird pulls and slides or anything. I can adjust the straps with one hand even while I'm running.

Your running store is probably set up with a selection of good bras for you to try out, and there's very likely a woman working there who can help you out as well.

For the guys out there, I recommend getting a technical (moisture wicking) shirt - either to wear by itself or to wear under your t-shirt if you wear one.  I don't really care about the moisture wicking part so much, but it's nice to have something there to prevent the "nipple burn" a normal shirt gives you.  Ouch.

Other Clothing
Unless you live somewhere very liberal, like Berkeley, you'll need something to cover up your bra (or tank top if you're self-conscious like me) and underwear.  I wear plain trail shorts with zipper pockets (to keep my keys and phone from falling out) and an old t-shirt.  I also wear compression shorts - think bike shorts without the pad - because they're good about not riding up or moving around.

There are lots of runners (including Kristen) who like dedicated running shorts.  There's a wide variety out there, some with built-in underwear, some without.  Whatever you end up running in, you'll find it's pretty important that your underwear stays put.  It sounds dumb to say, but if it can possibly move around, running WILL make it move around.  And it's just not very classy to be pulling and tugging down there.

Knee/Ankle Braces
This is something I see people running with occasionally, and something I don't feel comfortable recommending.  If you've got bad joints you should discuss what type of support you need with your doctor.  If you're feeling pain, discuss it with your doctor or with the people at your running store.  My doctor told me that running with the wrong brace can be worse than running without one (I happen to run without one at the moment, but have considered getting something).

And that's about it!  Make sure all your parts are properly supported and covered up, and you'll be set.  And don't forget sunblock if you're running outside in the sun!

- Bill

P.S. - here are a few more Shred buddies for August!

Team # Name Twitter Blog 51 Rachael View View 51 faye . 52 Mandi View 52 Mommy Poppins View View . 53 Jennifer View View 53 Jessi View

Comments

[muskrat]

I went here for my shoes: http://www.phidippides.com/

They do a great job in Atlanta!

I have yet to get a jog bra.

[shredheads]

I had a good experience at West Stride too. I think it's mom-owned as well.

[jah]

Its far better on your body to run barefoot. Theres also a decent amount of research that shows it prevents injuries as well.

http://www.wired.com/wiredscience/2009/07/barefoot/

[myfitnessresults]

I went to Big Peach Running Company in Atlanta (Kennesaw). Great people and also wonderful at fitting. I'm into week 6 of the C25K now and so glad I got both the shoes AND expensive socks.

[KariHAMa]

Yes, my pants fell down the first time I ran, so I've got to agree on the 'making sure your underwear doesn't slip' rule.

I like running skirts with compression shorts underneath. (http://www.runningskirts.com/) It is a slick fabric to prevent chafing, but tight enough to not fall off. I also really like lululemon pants (http://www.lululemon.com/) - the ones I have are technically for yoga, but they definitely don't chafe while making my backside look GREAT. I haven't tried their dedicated running shorts but may at some point.

As for the top half of my body: "As entertaining as it is for other people to watch, you don't want to be flopping around while you're running" WHY Bill, WHHHhhhhhyyy? What is it with men watching chicks on trampolines? Why is the bounce so entertaining? I mean REALLY. Ahem. That said, I'm still trying to find a good sports bra, but agree that to do so is very necessary!

I'm also just now getting names of shops to use to fit me with good running shoes. I've been using walking shoes, so really need to get into some running shoes. Many have suggested La Foot for those in the California Bay Area (http://www.lafoot.com/) so I'll probably check that out. (But no, just because I'll have my shoes fit in Berkeley doesn't mean I'll forgo the bra...)

[KariHAMa]

My apologies. The auto-links in my comment above added the parenthesis to them, so they are all broken.

http://www.runningskirts.com
http://www.lululemon.com
http://www.lafoot.com

[Michelle]

I'm doing the August shred challenge and was wondering if anyone else was having issues with their lower legs, back of leg, below the knee but above ankle (calves, I'm assuming). The soreness is not going away; it kills me to do the cardio where jumping is involved. I've even had a four day rest due to a cold and the pain is still there. I'm now on day 3 of level 2 now.

Any advice would be great.

[Bill]

@jah - that's an interesting article. One line that jumps out at me, though, is that "the jury’s still out on whether going barefoot is actually an improvement."

The evolution argument sounds valid to me, but I'd also point out that if my bad knees and I were born in the Paleolithic, I'd have starved young. Unless, perhaps, I had my running shoes. *laugh*

Regardless, if I ever see those funky foot-shaped shoes at the running store I'll totally try them out.

[Jennifer]

Kristen also mentioned the Enell bra for ladies who need some added support. We'll see how well it works. I haven't found a good supporter yet.

PS. Yay! I have a buddy!

[laura]

you told me so and i am not ashamed to admit it here and here
http://adventuresinjuggling.wordpress.com/2009/08/18/do-the-run-run-run-do-do-the-run-run-run/
people, shredheads: make the effort and investment in your feet, the ones you have to live with the rest of your life and get fitted properly by someone who knows what they're doing rather than the SkatrBoi in the mall.

[Diane, Fit to the Finish]

I think these are really great ideas, and although I'm not sure about running barefoot, a great pair of shoes is worth every penny.

Even if my husband flinches every time I tell them how much they cost!

[Liz]

I went to a local running store over the weekend to get new shoes and the sales chic told me that you shouldn't wear cotton socks because they cause friction which can lead to blisters/athletes foot (due to the moisture)/calluses, etc. She says they're motto is "cotton is rotten." I bought some synthetic socks and it has made a HUGE difference in the way my feet feel after a long hard run. They're not nearly as hot and sore feeling.

[Bill]

Yeah, everyone told me that too so I bought the socks...but it turns out that my feet just don't notice the difference. They may once I start increasing my distances though. I just keep forgetting to try them out again.