Whether you’re doing 5k or marathons or running in cold or hot conditions, it’s essential that you are wearing the correct gear.

Here’ s some fractors to consider:

Footwear: Ill-fitting or inedequate footwear will increase the likelihood of blisters or even injuries, thus potentially ruining the enjoyment of the activity altogether. Make sure you visit a specialist, who will listen and have an understanding of your needs. You will also get a gait anaylsis, where the correct type of footwear can be selected in relation to the way you run. At Up & Running we will video your running form on the treadmill, which we can play back and show you in detail on our laptop or tablet. Typically it will narrow down to three or four pairs of shoes that fit well and work best for you. Don’t get hung up about brands and models, especially if you’ve been reading up about them on the internet. There isn’t one shoe that suits everybody!

Clothing: If you’re training and doing an event in hot conditions, make sure you select breathable and high wicking clothing. For women, a sports bra is absolutely essential, as much as a decent pair of shoes are. A light weight singlet or top that’s breathable and has UV protection would be ideal. Shorts or short tights work well, but try them on to make sure they fit properly and there’s no risk of chafing. If it’s sunny, it might be worth looking at wearing a cap or sunglasses.
In cold conditions, it’s important to layer up, but not too much as you might overheat. Start with a thin baselayer, then wear a midlayer long sleeve over the top. If it’s windy, then a gilet or windproof jacket will keep the windchill at bay. In heavy rain, a waterproof jacket will be neccesary and is a requirement if you take part in any off road event, the jacket will need to have taped seams. Wear long tights, some winter variants are thicker and are fleece lined, so if you find you get cold quite easily, then these would be a great option. Headwear is also imortant, as you lose most of your heat through your head, a fleece lined beanie will help with this. Some clothing have thumb loops to tuck your hand in the sleeve, but if it’s really cold, make sure you wear a pair of lightweight running gloves.

Socks: A good shoes is only as good as a decnt pair of socks. During a run your feet take a pounding, roughly 160-180 strides per minute, which, as you’d expect, leads to lots of heat and build up of friction. If your wearing plain cotton socks, they are likely to ruck, hold moisture and allow heat to build up around your foot. They also tend to have stitched seams whcih can rub angainst your toes. This will tend to lead to blisters. Some running socks are more breathable than others, in hot weather, you may want to opt for a pair that are anti-bacterial as well as breathable, which will help pretect the skin when perspiring.

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