Running seems to be gaining more and more popularity, and many of the goals my clients send me surround learning to run, or running their first race. One of the best things about running is that it’s pretty low maintenance. You only need a couple things to learn to run making it a very economical fitness activity. Well, you know, unless you get excited and need #AllTheGadgets. đ
But today I’m breaking it down telling you the absolute must-haves for learning to run, and from there you can get as techie as you like!
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#1. The right sneakers
No, those sneakers you’ve been wearing for the past 3 years for every and all occasions are not ok. The sneakers you wear walking are not running sneakers. Cross trainers that you wear at the gym are not going to work. Even if your “do everything” sneakers are running sneakers, you really need to invest in a dedicated pair of running sneakers. Choosing the right pair can be difficult to I always suggest going to a specialty shop to have your gait analyzed. You don’t have to buy your sneakers there, but finding out what type of sneaker you need etc. will go a long (LONG) way to keeping you injury free down the road.
This will be the most expensive investment for your new sport. Be prepared to spend anywhere from $100-200 on a good pair of sneakers. Remember, a higher price tag doesn’t necessarily mean a better shoe, but planning to spend at least $100 on a good quality running sneaker is a safe bet.
#2Â A good sports bra!
I don’t care who you are or what your cup size is. If you are a female, and you are running, you need a good bra. And I don’t think any shirt that comes with a built in bra is an appropriate bra for running. You need some real support. The type of bra you wear will largely depend on your breast size, and what feels comfortable for you. This is going to be the second most expensive thing you need for running, as a good bra can run in the neighbourhood of $50-70 (especially for larger breasted women). Do not skimp here. Sure it might seem easier to wear two cheaper bras to save money, but when you end up running while wearing two $30 bras, wouldn’t it be nicer to have spent that $60 on one comfortably fitting bra that is supportive all on it’s own?
A few brands to check out for good sports bras are:
But there are lots of options out there so don’t limit yourself to those three brands.
If you can get into a store to try them on before purchasing, that is the best option. Stores like The Running Room (or other specialty running shops) carry a wide variety of brands and are a great place to look since the items they carry are specifically made for running.
Don’t settle. If you don’t find a good fitting, but comfortable running bra on your first trip, keep looking. If the bra isn’t comfortable from day one when you are standing in the dressing room, it certainly won’t be comfortable after 30 minutes of running!
#3 Socks. socks. SOCKS.
Remember these words: cotton is rotten. Wearing cotton socks (or clothing) while running (or any other sweaty activity) leads to blisters, chafing and wet, sweaty (and uncomfortable) feet. You want to find a sock that is largely synthetic based, with less than 30% cotton content. Don’t be fooled by buying athletic socks without looking at the materials listed on the package. When I first started running 10 years ago I was shocked to find that ALL of the socks sold at our local sports store were 100% cotton. So I checked out Walmart, and got a 6 pack of super comfy socks for $8 that were made of poly/cotton blend. I normally look for something that is at least 70% synthetic.
Which socks you like will again be a personal choice, just make sure to look at the fabric before you purchase any. If so far you’ve been blessed to not have any issues while exercising wearing cotton socks, just be thankful for your fortunate past, and buy new socks.
#4 A training program
Just going out and running isn’t going to cut it. If you are new to running, or if you have been running off and on for a while but still don’t feel like you know what you’re doing out there – you need a plan.
Running isn’t just about running. It’s also about cross training, strength training, building up endurance and speed, warming up, cooling down, and a whole host of other things.
What should you eat before you run?
How often should you run?
How long should your workouts be?
How do you prepare for a race?
What do you do if you need to go to the bathroom while out on a run?Â
There are so many questions and considerations that start to come up when you take on a new activity, and since running is often a solo sport, who do you ask? Sure there is always Google, but it’s hard to know if you can trust what Google tells you. That’s why I really like the book “See Mom Run: Every Mother’s Guide to Getting Fit and Running Her First 5k“ by Megan Searfoss.
Don’t have kids? Don’t let the title of the book put you off, this is a wonderfully written guidebook perfect for any woman  looking to learn to run. I was so impressed with all of the details Megan has including (including answers to all of the questions above, plus many, many more).
It reads sort of like a guide from a (very knowledgable) girlfriend. One who has your back and is there to give you all the ins and outs that you won’t get from a basic Couch to 5K program.
It comes complete with four different training programs depending on where you are starting from (brand new runner, or a runner with some experience looking to improve their abilities), strength training workouts and an entire section (multiple chapters) on racing.
If learning to run in 2015 is on your list of goals, then this book is a definite must have.
P.S. If you didn’t want to take my word for item #3, Megan too believes “cotton is rotten” (I smiled when I read that in her book, I like it when other people use the same foolish sayings as I do). đ
As I mention at the start of this post, you can make running as techie, or as basic as you like. But these four items are all you really need to get yourself out the door and well on your way to a fun new sport!
Disclosure: I was received a copy of Megan’s book free of charge, however all opinions expressed in this post are honest and my own.
I like to run in my five-finger Vibrams – SO much prefer it to wearing running shoes. I like how light they make me feel and how it changes my running form for the better. Plus then you don’t have to deal with getting just the right socks!
A good sports bra = MUST.
The shoes are very much personal preference đ The point is your sneakers are made for running so as long as they make your feet happy it’s all good! đ