Image by TBGExercise is an essential element for a healthy lifestyle, and running is a great way to get your daily exercise. Plus, running is free - there are no gym memberships involved; there are no expensive equipment purchases to save up for. However, you do have to make sure that you are wearing the appropriate gear for running. Wearing apparel and footwear that are right for running is important because if you aren't wearing the right stuff, you aren't going to get the most out of your workout and you could even be injured.
Here are some considerations to make if you are going to start running:
Footwear
Running puts stress and pressure on your feet, especially if you are running on pavement, as most people are. Therefore, the right footwear is essential. Do not go out for a run in a pair of sandals - even "sporty" sandals with straps on the heel. And never ever, ladies, go running in a shoe with a heel or an open back. Don't use your old worn-out pair of sneakers as your running shoe either - they won't provide the level of comfort and support that your feet need for running. Remember, not all sneakers are created equal. You have to get a pair of sneakers that is designed specifically for running.
Running shoes are light and comfortable. They provide stability and control, and they cushion your foot so that the impact of your feet continuously hitting the pavement doesn't cause as much soreness as you'd experience with a non-running sneaker. Try on several different pairs of running shoes before making your final decision. Also, look for shoes with reflective materials on the heels, especially if you will be running after dusk or if you run on a busy street. Some of the top brands for running shoes are Adidas, Nike, New Balance, Puma, and Saucony. You only get one set of feet, so take good care of them by investing in high-quality footwear.
Weather-Appropriate Apparel
The clothing that you wear while running depends on the season and the climate in the area where you live. If the weather is very cold, you should wear either sweatpants or cotton pants in order to keep your legs warm. Also, you should wear a t-shirt with a sweatshirt over it. This way, if you get hot after running for a while, you can just take off your sweatshirt and tie it around your waist. If the weather is mild, wear a t-shirt and a pair of lightweight pants, such as nylon jogging pants. Consider bringing a long-sleeved t-shirt along if the weather is brisk. If the weather is hot, you should wear lightweight cotton or cotton-nylon blend shorts with a comfortable tank top of t-shirt. Some people try to dress in very warm clothing because they want to sweat more, but this can cause you to overheat and possibly pass out, so don't do it. Regardless of the weather, your apparel shouldn't be too loose - loose clothing will detract from your running performance, and if you wear pants that are too loose or long, you could trip on them while you are running and potentially injure yourself. On the other hand, your clothes shouldn't be so tight that your movement is restricted. Don't wear dark colors or camouflaging shades when you are running. Rather, wear bright, vivid apparel and even reflective clothing so that you are easily visibly to drivers when you are running on the street.
Heart Rate Monitor
A heart rate monitor can help optimize your running workout. There are several models of heart rate monitors that you can wear just like a wristwatch so that you can easily monitor your progress and make sure that you are working out within your target heart rate range. To figure out what your maximum heart rate is (your heart rate is the number of heartbeats you have per minute), simply subtract your age from 220 (so if you are 35, subtract 35 from 220, making your maximum heart rate 185). Next, to figure out the low end of your target heart rate range, multiply your maximum heart rate by 0.5; to figure out the high end of your target heart rate range, multiply your maximum heart rate by 0.75. Heart rate monitors can be bought for less than $50, so there's no excuse for not getting one so that you can maximize your runs.
Footwear
Running puts stress and pressure on your feet, especially if you are running on pavement, as most people are. Therefore, the right footwear is essential. Do not go out for a run in a pair of sandals - even "sporty" sandals with straps on the heel. And never ever, ladies, go running in a shoe with a heel or an open back. Don't use your old worn-out pair of sneakers as your running shoe either - they won't provide the level of comfort and support that your feet need for running. Remember, not all sneakers are created equal. You have to get a pair of sneakers that is designed specifically for running.
Running shoes are light and comfortable. They provide stability and control, and they cushion your foot so that the impact of your feet continuously hitting the pavement doesn't cause as much soreness as you'd experience with a non-running sneaker. Try on several different pairs of running shoes before making your final decision. Also, look for shoes with reflective materials on the heels, especially if you will be running after dusk or if you run on a busy street. Some of the top brands for running shoes are Adidas, Nike, New Balance, Puma, and Saucony. You only get one set of feet, so take good care of them by investing in high-quality footwear.
Weather-Appropriate Apparel
The clothing that you wear while running depends on the season and the climate in the area where you live. If the weather is very cold, you should wear either sweatpants or cotton pants in order to keep your legs warm. Also, you should wear a t-shirt with a sweatshirt over it. This way, if you get hot after running for a while, you can just take off your sweatshirt and tie it around your waist. If the weather is mild, wear a t-shirt and a pair of lightweight pants, such as nylon jogging pants. Consider bringing a long-sleeved t-shirt along if the weather is brisk. If the weather is hot, you should wear lightweight cotton or cotton-nylon blend shorts with a comfortable tank top of t-shirt. Some people try to dress in very warm clothing because they want to sweat more, but this can cause you to overheat and possibly pass out, so don't do it. Regardless of the weather, your apparel shouldn't be too loose - loose clothing will detract from your running performance, and if you wear pants that are too loose or long, you could trip on them while you are running and potentially injure yourself. On the other hand, your clothes shouldn't be so tight that your movement is restricted. Don't wear dark colors or camouflaging shades when you are running. Rather, wear bright, vivid apparel and even reflective clothing so that you are easily visibly to drivers when you are running on the street.
Heart Rate Monitor
A heart rate monitor can help optimize your running workout. There are several models of heart rate monitors that you can wear just like a wristwatch so that you can easily monitor your progress and make sure that you are working out within your target heart rate range. To figure out what your maximum heart rate is (your heart rate is the number of heartbeats you have per minute), simply subtract your age from 220 (so if you are 35, subtract 35 from 220, making your maximum heart rate 185). Next, to figure out the low end of your target heart rate range, multiply your maximum heart rate by 0.5; to figure out the high end of your target heart rate range, multiply your maximum heart rate by 0.75. Heart rate monitors can be bought for less than $50, so there's no excuse for not getting one so that you can maximize your runs.
