Running Gear & Apparel Archives — Page 2 of 2

How to Choose Best Running Sunglasses

August 21, 2023July 22, 2020 by David Dack

Whether you just picked up running or are an elite runner, investing in a nice pair of running sunglasses is essential.

Picking the right pair of frames for outdoor exercise can sometimes be tricky, but no need to worry—in today’s post, I got you covered.

In today’s post, I’m providing you with the guidelines you need to find the perfect eyewear for any running distance.

Please keep in mind, I’m not gonna give you style advice, but comfort advice.

In this article, I’ll share with you the guidelines you need to help you choose the perfect pair of sunglasses for your next run.

The Dangers Of Sunlights

Our eyes are one of the vital organs—and they deserve all the protection they can get.

Not only do your eyes see shapes and distinguish between millions of colors but also regulate light signals that keep your body’s internal clock functioning properly.

So why should you wear sunglasses when running?

Excessive sun exposure can take a toll not only on your skin but on your eyes, too.

It can actually damage your eyesight in more than one way.

Without proper eye protection, excessive exposure increase your risk of developing eye problems such as from the lightest problem, foreign bodies, dry eye syndromes, to cataracts, macular degeneration, and growth on the eyes called pterygium and pinguecula.

That’s not the whole story.

The eyelids and the sensitive skin surrounding it are cancer-prone.

What’s more?

Running eyewear will also help keep the rain and elements out of your eyes during rainy weather.

Rainwater can be too acidic, causing a lot of harm.

Sports sunglasses can also protect your eyes from insects, cobwebs, leaves, branches, or any mud or dirt from getting into your eyes when running outdoor, especially on trails.

The bottom line –Proper eyewear is one of the best ways to minimize eye damage and should be part of your running kit and gear.

You don’t need to be an elite runner to grab one running glasses for you.

How To Choose The Right Running Sunglasses

Here’s what to look for when choosing running sunglasses:

Protection

The first factor to consider when choosing a pair of running sunglasses is the level of protection.

There are three types of rays emitted by the sun: UVA, UVB, and UVC— When choosing running sunglasses, look for a pair that blocks all of these ultraviolet rays.

What’s more?

Remember—Ultraviolet light can be dangerous on both sunny days and when the skies are cloudy.

So it’s best to keep your eyes protected anytime you’re running outdoors.

Running Sunglasses – Proper Fit & Comfort

Casual sunglasses may protect your eyes from sunlight, but might not stay in place when running, so another priority is getting a pair that doesn’t bounce around.

Go for what feels most comfortable for you.

Not only finding a pair of sunglasses that stay in place while running is comfortable, but can also prevent unnecessary tensing, distraction, strain, and squinting.

For instance, if you have a wide face, make sure your running sunglasses don’t pinch over the temples.

Conversely, if you have a smaller head, look for a model that fits tightly and doesn’t slip nor bounce around.

Take some attention to your nose shape too, make sure the bridge fits perfectly and not slips down when you start bouncing the ground.

Additional resource – Buy glasses online with GlassesUSA

Wraparound Running Sunglasses

UV rays can reach your eyes from all angles, so go for sunglasses that cover as much of the eye area as possible.

I’d recommend wraparound sunglasses as these offer the best coverage from side to side.

Polarized Tint

Consider getting a pair of sunglasses with polarized lenses as they’ll reduce glare, especially if you do a lot of running on paved roads or near lakes.

The polarization can reduce the glare reflected from the cars and road surfaces, allowing you to pay more attention to your run.

Wear A Hat Or Visor

Besides running sunglasses, another measure for added protection is wearing a cap or a visor.

A hat helps shade the entire top half of your face, especially the sensitive skin on the eyelids that sunglasses often fail to protect against the sun’s harmful rays.

In fact, a cap or wide-brimmed hat may block as much as half of the UV rays.

These can also hinder UV rays that strike the eyes from above or around glasses.

What’s more?

Headgear can also help absorb sweat, so it won’t get into your eyes.

You’ll also love running with a hat if you get caught running in the rain.

Conclusion

In the end, the price is not that important.

Pick a pair of running glasses with these features, not the most expensive one.

Choose comfort over the brand.

Fit over fashion.

Get it.

How To Choose Running Shoes For Beginners

May 19, 2023July 12, 2020 by David Dack

Looking for the best advice on how to choose running shoes for beginners? Then this article is for you.

Whether you’re running to lose weight, or training for a marathon, proper running shoes are key.

I don’t want to scare you off from the get-go, but choose the wrong running footwear, and you risk plantar fasciitis, shin splints, blisters, black toenail, and other injuries.

Your running performance will suck, too. That’s not cool at all!

Here’s is more bad news.

With a host of price ranges, shoe types, a dizzying selection of styles and brands, trying to find a proper pair of sneakers is like looking for a needle in a haystack.

“Why things have to be this hard, David!”.

Simple: Not all runner’s needs are the same.

All sorts of things—your running style, your weight, your biomechanics, the surfaces you run on, and your running workouts—can impact shoe choice.

Not sure what all of this means?

Keep reading.

In this post, I’m sharing with you my full guide to choosing proper running shoes.

By the end, you’ll learn all you need to know about finding running shoes that fits your running needs like a perfect glove.

Let’s lace up and dig in.

The Benefits of Proper Footwear For Runners

Proof that running shoes help prevent injuries is still, surprisingly, a controversial subject in the running community.

It’s not, in fact, settled from a scientific standpoint.

But all in all, I think that shoe choice matters for injury-free and efficient training.

Let me explain.

Running shoes serve the function of protecting your feet from running’s impacts, as well as help you achieve and maintain top speed.

Problems you can avoid by choosing the right running footwear include :

Plantar Fasciitis,
Runners Knee,
Knee pain,
Ankle sprains,
Arthritis, and
A long list of aches, pains, and injuries.

Since you’re here reading this article, I’d bet that you also share my opinion and believe in the importance of running shoes.

How To Choose Running Shoes For Beginners

Here is the step-by-step system for choosing running shoes that suit your fitness level, body type, training goals, and personal preferences.

The Golden Rule

Guess what’s the most important factor in choosing running shoes?

To no body’s surprise, it’s actually comfort, according to a study published in the British Journal Sports Medicine.

Sure, comfort is subjective as it means different things for different runners.

It’s also not easy to measure nor to keep track of.

But, as far as I can tell, here’s what it means for me.

The ideal running pair should feel like a part of your foot, smoothly matching your specific biomechanical needs.

It’s a mismatch when it’s not the case.

That’s why I always urge my readers and running friends to try different sizes, brands, and models until they find that one that just “clicks”.

Now we got that out of the way, how do you make sure, really sure, that a shoe has passed the comfort test?

Other than running in it for a few weeks, ask yourself the following questions:

How does the pair feel on initial contact?
How well does it transition?
How flexible is the shoe?
Do you feel any rubbing/abrasion inside of the shoe or at the back of the heel?

If your answers are nothing but positive, you got yourself a winner. Congratulations!

Go to a Specialty Running Store

When looking for new running shoes, get them from a local specialty running store instead of a wholesale sporting goods store or online.

In general, special running stores hire professional staff who understand shoe construction and are experts in matching foot type and mechanics to running footwear.

This is exactly the kind of assistance you’ll need to find the right sole-mate.

Keep in mind that this whole shoe fitting process takes time, at least a half an hour.

Don’t feel rushed into making any decision.

Additional Resource – Here’s a list of the best running shoe brands.

Questions to Ask. Answers to Look for:

Once you’re in the store, be prepared to answer a long list of questions as honestly as possible.

Some of the questions include (but not limited to).

What are your preferred running surfaces?
What is your foot type?
What is your gait type?
Planning to do any trail running?
Do you have any history of lower limb injury?
When was it the last time you got injured?
What are your common pains and sore areas?
Are your feet slim or wider than normal? (sometimes they will simply ask feminine or masculine type)
What brand, or type of shoe, have worked for you in the past?
How many running workouts you do per week?
Are you a forefoot striker or a heel striker?
Do you do any sort of speedwork, faster running?
What is your average weekly mileage?
Are you looking for conventional or minimalist shoes?
How much do you weigh?

If you don’t get asked some of these questions, know that you’re getting the wrong help.

Remove yourself from the premises immediately, and look for your shoes somewhere else.

That store doesn’t care about your needs; they just want to make more sales.

Additional resource – Guide to insoles for running shoes

Leave Breathing Space

As a rule of thumb, have at least a thumbnail’s width distance from the tip of the big toe—usually the longest toe—to the end of the shoe.

You should be able to play the piano with your toes.

If it’s not the case, then go up one size.

Remember that one shoe size is about 1/3 inch.

So do your math.

Also, your heel shouldn’t slip out when you walk or run.

What’s more?

Try on the new shows with any orthotics or inserts you plan to use while logging the miles to ensure that it can comfortably accommodate any add-ons.

Additional Resource – Here’s how to break in new running shoes.

Not All Feat Are Created Equal

Your right and left feet are of slightly different shapes and sizes, with one—usually the dominant one—larger than the other.

This is the reason you need to have both of your feet measured.

What’s more?

Foot size changes over time and one model can be significantly different from another, so go by what feels most comfortable, not by your “standard size.”

I’d recommend that you measure your feet for length and width at least twice a year, or whenever trying new running shoes.

You should also do this in the evening as feet tend to swell after prolonged sitting or standing.

Test Out Running Shoes

A common mistake I see beginners make is trying to cram the feet into the shoe.

That’s the wrong approach.

A shoe has to conform the shape of your feet—and anyone who tells you otherwise is lying to you.

Again, some Salespeople just want to make a commission—they don’t care about your needs.

I understand. Everyone has to make a living, but not on the back of my running comfort.

Sorry!

I’d recommend that you test out the shoe on the in-house treadmill.

Most specialty running stores provide this “free” service.

Not possible?

At the very least, ask the staff if it’s all possible to take a lap around the store or the block.

As a rule, test out four to five pairs from different models and brands and ranging in price from $75 to $110.

Don’t get fixated on just one brand—loyal consumers can be, sometimes, dumb consumers.

Additional resource – Here’s the full guide to running shoe anatomy.

Get Quality Shoes

Quality running shoes are made from superior materials that will last you longer and provide maximum support and protection.

Try to save money on poorly made shoes, and you’ll end up having to replace them sooner than planned.

These shoes won’t also offer much in terms of support and protection.

So how much?

Mid-range shoes do the trick for me.

Expect to invest at least $80 to $100 on these.

Think of this an investment in your fitness and health.

Good running shoes are worth their weight in gold if you ask me.

I cannot manage without them—neither can you.

So don’t skip.

Additional resource – Running Shoes Vs. Cross Trainers

How to Find a Cheap Pair

“Yes, David, your tips seem to fine and dandy, but good running shoes are pricey, right?

Yeah, no.

The most expensive shoe in a store doesn’t mean it’s the best option.

But, most importantly, there are many things you can do to find cheap options.

For starters, go for last year’s version of a mid or top-range shoe.

The differences won’t be that important, but you’ll, at least, get a top-shelf pair for a fraction of the price.

You can also look for bargains. Some of the places to check out when shopping for running shoes are department stores and outlet malls.

Most shoe retailers, including Nike, Adidas, and Brooks, have homes at these outlets, which means you can get your hands on those expensive pairs at a discount.

These stores also prefer to move products quickly, so they often discount the slow-selling items, such as running shoes, as well as semi-annual sales they’re always advertising.

Getting your shoes online is another option.

According to the analysis of prices from 41 online retailers conducted by RunRepeat.com, getting your shoes on, one can save you about 40 percent.

That stands for roughly $40.

Of course, this option only when you already know your feet really well.

Here are a few of my favorite shoe websites:

Zappos –offers a wide range of running shoes with free shipping and returns.
ShoeKicker—this handy website helps you pinpoint the lowest possible prices on shoes in one place.
Shoebuy –comes with a price-match guarantee, meaning if you could find a better deal on another website, they’ll refund you 100 percent of the difference.

Additional resource – Running shoes for plantar fasciitis

Part 2: Determine Your Arch type

The above tips should help any beginner find proper running shoes, but if you’re looking for more advice, especially technical advice, or just want to be a self-proclaimed expert on running shoes (just like me), then the rest of this article should get you started on the right foot.

Let’s nerd out a bit.

Warning: Arch type and running gait can be a part of the shoe fitting process, but they are not the ultimate measuring stick.

If you feel like you’re being pushed into a buying a certain shoe to control your pronation, or whatever, then think twice.

Comfort first!

Mine unlike yours and yours, unlike mine.

Arch Type In Runners Explained

When you hear people talking about foot arch, they’re mainly referring to the height of the medial arch, which tends to differ from one person to the next.

See picture.

The Foot Type Tests You Need

To determine your foot type, you can do any of the following:

Have a podiatrist assess your foot type.
Check the wear patterns on the soles of a pair of worn-in shoes.
Or, perform the “Wet Test.” Highly recommended.

The Wet Test For Finding Foot Type Explained

The “Wet Test” is not the most accurate arch type test, but it’s a good start, and a convenient, free, way to figure out your arch type.

Here is how to how to do it:

Dip your foot in the bowl of water for a few seconds,
Stand on the paper bag to show an imprint.
Take a look at the imprint that your foot left on the brown paper bag
Compare the imprint to the images below.

Foot Types

There are three main foot types based on the height of the medial arch.

Here there are, along with the corresponding recommended running shoes.

Additional Resource – Overpronation vs Underpronation

The Flat Arch Type

Roughly 20 percent of the populace falls into this category.

As you can see from the image, these have very low or non-visible arches. In fact, flat feet imprints display the entire sole of the foot.

In theory, having flat feet might present some serious trouble for runners, increasing the risks of heel pain, arch pain, and plantar fasciitis.

The Best Shoe?

Motion-control shoes and stability shoes.

The Medium Arch Type

Approximately 60 percent of the general population falls into this category.

The medium arch is the ideal type as it is flexible and can help you absorb a lot of impact while running.

For the most part, runners with a medium arch tend to be neutral or may overpronate on some occasions.

Also, having a medium height arch that naturally supports body weight is a sign of biomechanical efficiency, but it does not necessarily mean that they are injury-proof.

Additional resource – Running shoes for overpronators

The Best Shoe?

If you fall into this category, lucky you for because a broad range of shoe options is available, but stability shoes still the best.

You can also go for a minimalist shoe if minimalist running is something you want to try.

The High Arch Type

If your arch type belongs to this category, then your feet may pronate enough to absorb the maximum amount of shock.

Research has linked having a high arch with stress fractures, and heel pain issues since this type of foot tend to be less flexible, taking in extra impact.

Best Shoes

Runners with a high arch often, but not always, require shoes with extra cushioning.

Running Gait Demystified

Once you determine your foot arch, you’ll want want to figure your running gait cycle type.

In essence, running gait is a set of unique actions and reactions that a foot performs while in motion (whether it’s walking, running, etc.) in order to provide support, balance, and shock absorption for the body.

The most important thing about running gait that you need to understand is pronation.

Pronation Explained

Pronation is part and parcel of the natural movement of the human body.

In essence, it’s the foot’s natural inward rolling for impact distribution, following the heel striking the ground during a running gait.

Getting your head around your own pronation type is one major puzzle piece in helping you pick a comfortable running shoe.

Assessing Running Gait

Here are the two options you have to determine your running gait:

The Pro Option

The best way to determine your running gait is to have your foot analyzed by a specialist using multi-angled cameras and a treadmill.

While using these special tools, the specialist can assess your gait and measure how much your foot rolls in, or rolls out.

But this is not always an option, right?

Don’t worry.

I got you covered.

Additional resource – Should you rotate running shoes

The Home Free option

You can figure out your running gait is by checking the wear pattern on the side and the sole of a used pair of running shoes.

Here’s how:

Place a used pair side by side on a table, toes pointing away from you,
Look at them from eye-level behind the heel
Compare your results to the three categories below.

Running Gait Types

As a general rule, running gait falls into three broad categories: (1) neutral, (2) overpronation, and (3) underpronation.

Here’s what each means. .

Additional resource – How to measure foot size for running shoes

Running Gait—The Neutral Gait

This is the basic neutral pronation type.

If you have a neutral gait, then you might be a biomechanically efficient runner.

A neutral gait means that your ankle, knees, and hips are all in alignment, therefore, be able to absorb impact, and reduce pressure on the joints and knees.

The Ground Contact

During the neutral gait, the outside of the heel strikes the ground first, then the foot pronates to absorb the shock and support body weight.

The Test

When a pair of used shoes do not show any inward or outward tilt and/or showing signs of wear down the middle of the sole, it usually indicates a neutral gait.

Common in

Runners with medium arches, as you can already tell.

Best Running Shoes?

I highly recommend a stability shoe or neutral shoe.

Additional Reading – Your guide to the heel to toe drop.

Running Gait—The Overpronation Gait

As I have already stated, all runners pronate—to one degree or the other.

The forward roll of the foot following a foot strike helps distribute the shock of impact, reducing the risks of overuse injury in the process.

So, a little pronation is a good thing.

But a little too much can be problematic, resulting in overpronation, which is an exaggerated form of the foot’s natural inward roll.

The Ground Strike

During the overpronation gait, the foot lands on the outside of the heel, then pronates excessively inward, transferring the shock of the impact to the inner edge of the foot instead of the ball.

In theory, if you tend to overpronate, then you are risking knee pain and injury.

The Test

If the shoes have a slight or a substantial inward tilt along with signs of wear on the inside by the big toe, then you might have an overpronation running gait.

Common in

This gait type is mostly common among flat-footed and/or low arch runners.

Best Running Shoes?

The type of shoe you need depends on the degree to which you overpronate.

Stability shoes works very well for mild-overpronators.

But if you severely over-pronate, go for motion control running footwear.

Additional resource – How to recycle old running shoes

Running Gait—The Underpronation Gait

Also known as supination, if you underpronate, then this means that your foot rolls out during a running gait.

Foot Strike

The outside edge of the heel strikes the ground at an increased angle but does not roll inward during the gait cycle.

This causes a massive transmission of shock through the lower limbs.

This results in insufficient impact reduction upon landing, putting a lot of pressure on the leg.

Some of the common injuries among underpronators include shin splints, ankle sprains, and plantar fasciitis.

Doesn’t sounds nice, right?

Here’s the full guide to under pronation

The Test

If your shoes have a slight or a significant outward tilt along with wear patterns on the outside edge of the sole, then chances you have an underpronation/supination running gait.

Common in

Runners with high arches are likely to be supinators.

Best Running Shoes?

I highly recommend neutral shoes with adequate cushioning properties for increased shock absorption.

Measure your arch really well so you can add sufficient cushion.

Shoe Types

As I have already stated, running shoes come in many different sizes, shapes, and levels of stability.

With all that being said, here are the main types of running shoes to consider before making a purchase:

Stability Shoes

Stability shoes feature a good dose of medial support and midsole cushioning and are perfect for runners who exhibit mild to moderate overpronation.

Motion Control Shoes

If you tend to exhibit moderate to serious overpronation, then motion control shoes are what you need.

These come in with extra built-in support and flatter outsoles—the exact mix you need to ward off excessive pronation and providing sufficient stability to the feet.

Neutral Running Shoes

If you are looking for minimum medial support and maximum midsole cushioning, then neutral running shoes are the best choice.

Neutral running shoes provide a bit of medial (arch-side) support and midsole cushioning for extra shock absorption ability.

In fact, some brands of super-cushioned shoes can provide as much as 50 percent extra cushioning than standard shoes.

Barefoot Running Shoes

For the most part, most barefoot running shoes have no cushion in the heel pad.

They also come with a very thin layer of the shoe between the ground and the skin.

Just keep in mind that with this type of running shoes, you’ll be provided with the bare minimum when it comes to protection from the elements and potential risks on the ground.

Additional Resource – Here’s how to dry running shoes.

Running Surfaces And Running Shoe Choice

Oh boy!

One down and some more to come!

Another thing you need to consider—especially when it comes to making your shoes last as long as possible while providing maximum protection—is the type of terrain and/or surfaces you’ll be running on.

Here are the main running surfaces to consider along with the ideal type of a shoe for each terrain.

Classic Road Running Shoes

If you are like the majority of recreational runners out there and tend to run on paved roads, indoor tracks, and/or packed trails, then classic road shoes are all you need.

Most classic road shoes have flexible outsoles and are fortified to provide enough cushioning during repetitive strides on hard, even terrains—think paved surfaces—flat and hard surface.

Trail Running Shoes

If you trail run often, consider investing in a trail running shoe.

As the name, Trail shoes are designed for the beaten and off-road paths.

These surfaces are usually peppered with mud, roots, rocks, gnarls, and other (injury causing) obstacles.

Most trails running shoes are fortified with a much denser rubber outsoles than the standard road shoe.

They are also designed to provide better tread and superior grip, which can provide better control on softer, often slippery or uneven terrains.

Cross-trainers

If you’re in the market for a sports shoe for the gym, or CrossFit workouts, then go for cross-training shoes.

Most cross-trainers are designed to have more contact with the ground or floor.

As a runner, you’ll be doing plenty of cross-training workouts.

For that, check my page here.

It got all sorts of strength training, yoga workout, and everything in between that you need to become a well-rounded runner.

Here’s the full guide running shoes anatomy.

Take Care of Your Running Shoes

As I have explained in a previous post, running shoes are not invincible.

According to most experts, a pair of running shoes should last between 400 to 500 miles—that’s roughly four to six months for recreational runners.

Once the shoe is past this mileage range, it’s compromised and using it puts you at risk for injury.

And you don’t want that.

Luckily, there are many things you can to make the most miles out of running shoes.

In fact, take good care of them, and they’ll last much longer.

Let’s look at a few measures.

Use your Running Shoes for Running only

The average pair has a lifespan of around 400 to 500 miles.

Every trip to the grocery store, Zumba class, tacks on the miles, and eventually contribute to the downfall of your favorite shoes.

Yes, it’s an exclusive relationship!

Your running journal should keep you honest.

Here’s how often to replace running shoes.

Wash Your Running Shoes

Sure, you won’t necessarily deteriorate your shoes faster if you do not keep them clean, but you will definitely if you clean and dry them improperly.

Never put your running shoes in the washing machine.

Instead, get the dirt off the shoes by wiping them down with a shoe brush or a dry cloth after use.

Let your sneakers air dry completely instead of placing them near a heater vent or tossing them in the dryer.

Never use chlorine or peroxide to clean up.

Soak them for a moment with gentle detergent is enough.

Additional Resource – Here’s your guide to running shoes for flat feet.

Rotate Your Running Shoes often

Do not wear the same running pair two days in a row.

They need time to air out and bounce back.

By doing so, you extend the lifespan of your shoes.

So, for instance, if you’re logging in serious miles in preparation for a longer race, consider rotating two—or more—pairs of shoes during the same season.

This is also helpful for tailoring the specific shoe for the type of run.

Storing Your Running Shoes

Exposing your running shoes to extreme temperatures and elements can cause severe strain on the shoes.

Storing your shoes in your box after use, car trunk during the summer heat, or outside when temperatures are freezing is the fastest way to break them down.

Instead, store them in moderate temperature, preferably in an open area where they can air dry and breathe.

Remember, microbes living there too.

Here are are more tips on how to make your running shoes last longer.

How To Choose Running Shoe For Beginners – The Conclusion

There you have it.

The above guidelines will surely help you to find your perfect sole mate and budget-friendly.

You need to take action, and the rest is just details.

Don’t be afraid to ask the expert before you decide on your own.

In the meantime, thank you for dropping by.

Keep running strong.

Rev Up Your Run: 6 Essential Gadgets to Elevate Your Jogging Journey

November 2, 2023August 6, 2019 by David Dack

Ever thought about lacing up your sneakers and just heading out for a run? Ah, the beauty of running: it’s the kind of exercise that doesn’t demand a gym membership or snazzy equipment. But here’s a twist! Even the simplest activities can get a techy upgrade.

Enter the age of wearable fitness tech, where even the age-old art of running gets a futuristic twist.

From tracking your sprints to giving you that extra edge over your buddies at the park, there’s a gadget out there ready to take your running game to the next level. Ready to dash into the future? Let’s go!

In today’s post, I’ve put together a list of the must-have running-related gadgets and tools to help you run your best for the year ahead.

With these gadgets, you can keep track of your pace, monitor your heart rate, protect your body, learn how to be efficient, and so much more.

Enjoy

1. A GPS watch with a Heart Rate Monitor

Do you get a kick out of crunching your workout numbers? If so, you’re in for a treat with GPS watches.

Here’s what’s amazing about them:

Track Everything: Beyond just counting steps or calories, these watches delve into pace, training time, and distance, and even guiding you back to your starting point if you get lost during a trail run.
Versatile Workouts: They’re not just for runners! Whether you’re cycling, swimming, or doing HIIT, the watch adapts to your exercise mode.
Comfort Matters: Ever had a watch strap annoy you mid-workout? Go for the ones with sweat-resistant rubber straps. They’re gentle on your skin, ensuring your focus remains on breaking those personal records.

Choosing the Right One for You:

Your perfect GPS watch boils down to two things: what you aim to achieve in your workouts and how much you’re willing to spend. A pro tip? The most expensive one isn’t always the best for your specific needs.

How Deep is Your Pocket?

GPS watches come in a spectrum of styles and budgets. Whether you’re saving up or splurging, there’s one for you. Prices typically start from around $100 and can skyrocket to $1000 or even higher. Just remember, as the price tag goes up, so does the list of fancy features!

2. Wireless Headphones

Ever been in the middle of an exhilarating run and felt that extra boost when your favorite track comes on? Well, you’re not imagining it. Studies show that jamming out to some tunes during a workout can supercharge your performance and make the entire experience more enjoyable!

Why Your Standard Earbuds Just Won’t Do

When it comes to running, those earbuds that came with your phone? Not your best buddy. Instead, if you’re serious about maximizing your musical mojo on the move, you’ll want dedicated running wireless headphones.

Choosing Your Perfect Pair: 5 Questions to Ask

Battle against the Elements: Are they waterproof or sweatproof?
On-the-Go Adjustments: Can you easily tweak the volume?
App Compatibility: Will they play nice with your favorite running apps?
Stability and Comfort: Light enough to ensure they don’t do the cha-cha on your ears?
Lock and Load: Do they provide a snug fit so you can truly dive deep into your tunes?

If any pair you’re considering doesn’t tick most of these boxes, you might want to continue your search

How Much Are You Vibing with the Price?

From the budget-conscious to the luxurious, there’s a wide array of wireless earbuds tailored for runners. Depending on your splurge-meter, you could spend anywhere from $40 to $150. But here’s a golden piece of advice: always try them on and give them a mini “store run” before buying. Because fit and feel are just as crucial as sound quality!

3. Knuckle Lights

Rather than fumbling with a flashlight or relying solely on street lamps, knuckle lights are your personal beams, designed to fit snugly on your hands right where you need them. Here’s why they rock:

Position Perfect: Located on the back of your hands, they naturally light up your path as you swing your arms.

Features to Look for:

Light as a Feather: You don’t want any added weight slowing down your pace.
Waterproofing: Because a little rain shouldn’t ruin your run or your gear.
Custom Fit: Adjustable straps are essential to ensure a snug and comfy fit, no matter the hand size.

Pocket Impact

Thinking about investing in a pair? Great choice! Generally, for a quality set that will last and deliver, you’re looking at a range of $30 to $40. A small price for safety and convenience during those night runs.

Happy well shaped male standing and looking at smartwatch during training. He is satisfied with results. Copy space in left side

4. Foam Roller

Each step, squat, or leap you take puts stress on your muscles and fascia. Over time, this wear and tear can lead to inflammation, tightness, and sometimes even that unpleasant “I can’t walk right” feeling after an intense session. But don’t fret, here’s where the foam roller saves the day:

A DIY Massage: Fondly dubbed the “poor man’s massage,” foam rolling lets you take control of your muscle recovery, without the hefty spa price tag.
Deep Dive Healing: The roller gets deep into those muscle tissues, helping to break down scar tissue and fast-track recovery.
Self-Myofascial Release: Sounds technical, right? It’s just a fancy term for a massage you give yourself. By applying pressure with the roller, you increase blood flow, loosen up tight spots, and give your muscles the love they crave.
Focus on Fascia: Your fascia is like a body-wide spider web of connective tissue. And just like a tangled web, it can get sticky and tight. Foam rolling helps smooth things out, ensuring you move freely and comfortably.

Pricing: The Icing on the Cake

Perhaps one of the best parts about foam rollers? They won’t break the bank. With prices ranging from $10 to $30, it’s an affordable way to keep your muscles happy and you on the move.

5. Yaktrax

Determined to run no matter the weather? Rain, shine, or snowstorm? Let’s face it: icy streets and snow-covered trails can be a runner’s arch-nemesis. But not to worry, we’ve got the winter warrior’s secret weapon: Yaktrax!

Why Yaktrax Rocks for Runners

No-Slip Grip: These clever devices latch onto your running shoes, transforming them into winter-ready tread beasts. Say goodbye to the fear of slipping on ice or snow.

Consistent Training: Winter won’t force you indoors or interrupt your regimen. With Yaktrax, you can maintain your mileage in sleet or snow.
Light as a Feather: A great pair won’t weigh you down or mess with your stride. You might even forget they’re there!

What’s more?

Another cool thing about Yaktrax? They’re easy on your wallet. Typically priced between $20 to $40, they’re a small investment for safety and consistency in your winter runs.

6. A Running Belt

Carry All, Run Free: Whether it’s your water bottle to stay hydrated, iPod for those power beats, keys, or even some snacks for longer runs, a proper running belt ensures you have all the essentials within arm’s reach.

We’ve all been there. Running with items jiggling in our pockets can be quite a nuisance. A well-designed running belt will hug your body snugly, ensuring everything stays in place and doesn’t interrupt your rhythm.

What’s more?

Adjustable straps and buckles are key. They ensure the belt adapts to your unique body shape and size, offering maximum comfort.

What’s the Price Tag?

The beauty of the running belt market? There’s something for everyone, no matter the budget. Prices start as low as $10 and can climb up to $50 or even more. It all boils down to what features you’re looking for and how much you’re willing to invest in your running experience.

Running Gadget Guide – The Conclusion

There you have it!

The above gear items are some of my best suggestions if you want to use a few tools to improve your running experience and training without breaking your bank.

Make sure to pick whatever gadget you feel like you need it the most in your life.

The rest is just detail.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep running strong

David D.

Compression Socks For Running – The Full Guide

November 15, 2023November 30, 2017 by David Dack

Are you thinking about suiting up in compression socks for your runs? Well, lace up your shoes and join the conversation!

Compression gear, once reserved for medical needs and long-haul flights, has taken a stride into the running world. Nowadays, it seems like every running aisle is stocked with compression socks, all boasting impressive benefits—increased power, turbocharged recovery, and race-ready performance.

But are these claims backed by science?

In this article, we’re going to unravel the science (if there is any) behind compression socks and how they might just give your running game a boost. Plus, we’ll throw in some practical tips on how to make the most of these snug companions if you decide to bring them into your running squad.

So, shall we get the compression conversation started?

What Are Compression Socks For Running?

Compression socks are specialized, snug-fitting socks designed to provide various benefits for athletes, especially runners.

Here’s a breakdown of what compression socks are and how they work:

Gradual Pressure: Compression socks are typically worn up to the knee and are designed to apply gradual pressure to different areas of the lower legs, including the veins on the surface, arteries, and muscles. The pressure is tighter at the extremities (like the calf) and gradually decreases as it moves toward the heart.

Enhanced Blood Flow: The compression from these socks is believed to improve blood circulation in the legs. By gently squeezing the veins and muscles, they assist in promoting blood flow back to the heart. This can be particularly beneficial during and after strenuous activities like running.

Reduced Lactic Acid Build-Up: Improved circulation may help reduce the build-up of lactic acid in the muscles. Lactic acid is a byproduct of intense physical activity and can contribute to muscle fatigue and soreness.

Faster Recovery: Many athletes wear compression socks during and after workouts to potentially speed up post-exercise recovery. The enhanced circulation and reduced muscle vibration (due to the snug fit) could contribute to reduced muscle soreness and faster healing.

Variety of Compression Gear: Compression technology is not limited to socks; it’s available in various forms, including shorts, arm sleeves, tights, tops, and more. The level of compression can vary based on factors like material, design, size, and individual preferences.

Availability: You can purchase compression socks and other gear over the counter at sporting goods stores or online retailers. In some cases, a doctor may prescribe them, and health insurance may cover the cost.

Compression Sleeves: If you prefer not to wear full socks, you can opt for compression sleeves, which cover the lower leg without including the foot portion.

What Are Compression Socks for Running Made Of

Compression socks designed for running are typically made of specialized materials that provide a balance between compression, comfort, and moisture-wicking properties. Here’s a breakdown of what these socks are commonly made of:

Nylon: The primary component of compression socks is nylon, making up the majority of the fabric (usually around 80%). Nylon is known for its durability and ability to retain its shape, crucial for maintaining consistent compression over time.
Spandex: Spandex (or elastane) makes up the remaining portion of the fabric, typically around 20%. Spandex is responsible for the elasticity and stretchiness of the sock, allowing it to fit snugly around the calf and foot while providing the desired compression.
Other Synthetic Fibers: In some cases, compression sock manufacturers may incorporate other synthetic fibers, such as polyester or Coolmax, to enhance moisture-wicking properties. These fibers help manage sweat and keep the feet dry during workouts.
Rubber: Some compression socks may include rubber components, such as silicone grip dots or bands at the top of the sock, to prevent slipping or rolling down during activity.

The Science Behind Compression

The science behind compression socks involves several key principles:

Improved Blood Flow: Compression socks apply graduated pressure to the legs, with the highest pressure at the ankle and gradually decreasing as it moves upward. This design helps improve blood circulation, enhancing the return of deoxygenated blood to the heart and reducing the risk of blood pooling in the legs.
Reduced Muscle Oscillation: The compression also serves to minimize muscle oscillation or vibration during physical activity. This can lead to reduced muscle fatigue and potentially lower the risk of muscle damage.
Enhanced Recovery: Post-exercise compression socks may aid in the removal of waste products like lactic acid from muscles, which can help reduce muscle soreness and accelerate the recovery process.
Maintaining Alignment: Compression gear can help maintain proper alignment of muscles and tissues, potentially reducing the risk of injury and improving overall performance.

Let’s delve deeper into the athletic gains.

How to Choose the Correct Compression Socks For Running

By now, you’ve likely made your decision about whether compression socks are worth considering for your running needs. These socks aren’t exactly cheap, with prices ranging from $40 to $120 for a quality pair.

Given the price tag, it’s essential to choose the right compression socks that meet your specific requirements. If you’re eager to head to the nearest sports goods store and pick up a pair, here are some tips to help you make an informed choice:

Gradual Compression

Let’s talk about “Gradual Compression.” Remember, we’re discussing compression socks here, not superhero costumes!

So, these socks are built with something called “gradient compression.” Fancy term, right? But here’s the deal: it means they’re smartly designed to give your legs the squeeze they need where it matters most – around your ankles, where the action’s happening.

But, they’re not playing favorites. Your feet get a break – no compression there! It’s like they’re saying, “Hey feet, we’ve got this.” So your dogs won’t feel like they’re in a vise.

Now, these socks come in different levels of compression, measured in mmHg. Don’t worry; it’s not a secret code. It’s just a way to tell you how much pressure you’re getting.

The golden rule here is to make sure your compression socks feel snug but not like they’re out to get you. We’re talking comfy snugness, not painful pinching. They’re here to support you, not to turn your legs into sausages.

How Tight Should Compression Socks Be?

Well, the secret code here is mmHg, which stands for millimeters of Mercury. Don’t worry; you won’t need a barometer. It’s just a fancy way to measure pressure – the kind you’ll feel on your legs when you put on those socks.

Think of it like this: the higher the mmHg number, the more they’re going to squeeze. It’s the same principle your doc uses to check your blood pressure, but on your legs!

Now, when you’re shopping for compression socks, you’ll see these numbers, like 8 mmHg, 15-20 mmHg, 30-40 mmHg, and so on. It’s like a secret language of squeezing!

Here’s the deal: for most folks, a sweet spot to aim for is around 18 to 24 mmHg. It’s like Goldilocks – not too tight, not too loose, just right.

Some smart researchers found that 20 mmHg at your ankles is just the right pressure to boost blood flow and max out the recovery perks. So, you see, there’s science behind all this squeezing!

Get The Right Size

The ideal fit for your compression socks is a snug one, just like your favorite pair of running shoes. If they’re too big, you might end up with some painful blisters, and if they’re too small, they could cramp your style – and your blood flow!

So, how do you find the perfect size? Easy peasy! Just match it up with your shoe size. If you’re not sure how to measure that, don’t sweat it; there are plenty of handy YouTube tutorials out there to guide you.

Length

Your compression socks should be like those trusty superheroes’ capes – long enough to cover your entire calf and shin, stopping just shy of the knee joint.

Too short, and they won’t give you the compression you need. Too long, and they might just decide to have a little showdown with the back of your knee while you’re out on a run!

To measure this correctly, kick off your shoes, and let’s get to it. Measure from the back of your knee’s bend to the floor behind your heel – this will give you the perfect length. And remember, accuracy is the name of the game here.

Ankle

Measuring your ankle, calf, and arch length is essential when selecting the right size and fit for compression stockings or socks. Here’s a step-by-step guide on how to measure these areas accurately:

Ankle Measurement:

Sit down and relax, with your feet flat on the floor.
Locate the narrowest part of your ankle, just above the ankle bone (medial malleolus).
Use a flexible measuring tape to measure the circumference of your ankle at this point.
Make sure the tape is snug but not too tight, ensuring an accurate measurement.

Calf Measurement:

While seated with your feet flat on the floor, find the widest part of your calf.
Measure the circumference of your calf at this point, using the measuring tape.
Similar to the ankle measurement, ensure the tape is comfortably snug for an accurate reading.

Arch Length Measurement:

Sit down and place your barefoot flat on the floor.
Identify the highest point in your foot arch, which is usually located in the center of your foot.
Measure the length from the point on top of your foot (where the arch begins) to the highest point in your foot arch.
Ensure the measuring tape follows the contours of your foot for an accurate arch length measurement.

Assessing Your Results

It’s crucial to use the manufacturer’s sizing chart specific to the brand you’re interested in when selecting compression stockings or socks. Each brand may have its own sizing guidelines and variations in sizing, so relying on a universal size (e.g., medium) can lead to improper fit and ineffective compression.

Here’s a summary of the steps to ensure you choose the correct size for compression stockings:

Measure your ankle, calf, and arch length accurately using a flexible measuring tape.
Refer to the sizing chart provided by the specific brand you’re interested in. Most compression wear brands offer their own sizing charts.
Compare your measurements to the sizing chart to determine the appropriate size for your compression stockings.

Selecting the right size is essential for achieving the desired therapeutic benefits of compression wear and ensuring comfort during wear. If you have any doubts or questions about sizing, don’t hesitate to seek guidance from the manufacturer or a healthcare professional.

The Right Materials

Look for compression socks made from technical, moisture-wicking fabrics. Common materials used in compression socks include nylon, polyester, spandex, and Coolmax. These fabrics help wick moisture away from your skin, keeping your feet dry during exercise.

Breathable materials allow air circulation, preventing excessive heat buildup and moisture retention. This is crucial to avoid discomfort and blisters.

What’s more?

Choose socks with a texture that you find comfortable against your skin. Some compression socks have cushioning in specific areas, which can be beneficial for runners.

Proper moisture management is essential to prevent chafing and blisters. Moisture-wicking materials move sweat away from your skin, promoting a dry and comfortable environment.

You should also be wary with color selection. While white compression socks are available, they can show dirt quickly. Opting for darker colors like black, beige, or navy can help keep your socks looking cleaner for longer.

Compression Socks For Running – The Conclusion

If you get anything from today’s post is that you should serious consider trying compression socks while running.

Are they the magic pill for improving performance? I don’t think so.

Do they help with recovery? Yes. As research suggests and experience dictates, yes of course. The rest is really up to you.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for reading my post.

Keep Running Strong

David D.

The Art of Choosing the Right Running Gear: Tips for All Runners

October 4, 2023July 4, 2017 by David Dack

Ready to uncover the secrets to selecting the ultimate running gear that’ll boost your performance and make those miles more enjoyable?

Well, you’re in for a treat because that’s exactly what we’re diving into today.

Let’s face it: whether you’re just starting your running journey or you’re a seasoned pro, the gear you choose can make or break your experience on the road. It’s not just about looking the part (although we do love a snazzy running outfit), but it’s about maximizing your potential and having a blast while you’re at it.

In this post, I’m gonna be dishing out the scoop on the must-have items that’ll turn your runs into pure bliss. And don’t worry if you’re feeling a tad overwhelmed by the vast world of running gear – I’ve got your back.

So, lace up those sneakers, get ready to upgrade your running game, and let’s roll!

What is Running Gear?

Running gear, running equipment, or running accessories is the general term used to refer to the list of items you can wear during a run.

And it’s a big business.

From running shoes, technical clothing, performance socks, and hydration belts to sports bras, compression garments, heart monitors, and GPS watches, this niche is one of the most profitable sectors in the global fashion and sports equipment market.

So, What Do You Really Need As Running Equipment?

The answer depends on your personal preferences, training level, training goals, where you live, budget, and how much you love high-tech, stylish fitness gadgets.

Everyone is different and might be in the market for various things.

No suit fits all.

But, all in all, a basic running kit includes proper running shoes, a T-shirt, shorts, socks, and a sports bra for female runners.

If you already have these in your wardrobe, then you have 90 percent of the must-have running accessories.

But how do you choose the right clothing and fabrics for running? That’s where the rest of this article comes in handy.

Running Gear 1 – Running Shoes

Picture this: you’re on the open road, wind in your hair, and the rhythm of your feet hitting the pavement. What’s on your feet can make or break this experience. That’s why running shoes are your secret weapon in the world of running!

Research has shown that the right pair of running shoes can significantly enhance your running experience and reduce the risk of injuries.

First things first, let’s debunk a myth: one size does NOT fit all. Your feet are unique, and your shoes should be too. That’s why a trip to a specialty running store is like a visit to a runner’s paradise.

Have you ever wondered why there are so many different running shoe brands and models? It’s because they cater to various foot types, running styles, and terrains.

Do you have a neutral arch, low arch (pronated), or high arch (supinated)? Knowing your foot type is like having the secret code to unlock the perfect pair of shoes. Studies have shown that wearing shoes that match your foot type can help prevent injuries.

The Main Things

So, how do you pick the right trainers?

As a rule of thumb, fit, comfort, and flexibility should be the ultimate measuring criteria whenever you’re looking for a new pair.

Here are the golden tips for picking the right sneakers:

Go shopping for a new shoe in the evening when your feet are at their biggest (our feet tend to swell after prolonged sitting or standing).
Get your shoes from a running specialty store. The pro staff will match you with the most suitable pair by assessing your foot type, running biomechanics, training needs, and personal preferences.
Leave enough wiggle room between your big toe and the end of the shoe—at least a thumbnail’s space.
Don’t under or overpay. A cheap pair will not provide enough support and won’t last you that long, whereas a super expensive pair is uncalled for—especially if you’re just a recreational runner.

Buy Quality

You might be tempted to grab that ultra-cheap pair off the shelf, but here’s the truth: those budget shoes often cut corners with cheap materials that won’t give your feet the support they need. It’s like running on cardboard!

Now, here’s where the sweet spot lies: the mid-range shoes, usually priced between $80 to $120. These shoes offer excellent cushioning, stability, and durability. It’s like getting a running shoe that’s the Goldilocks of the bunch—just right!

But wait, there’s a secret trick to saving some cash while still scoring high-quality kicks. Consider going for last year’s version of a mid or top-range shoe. The differences from the latest model won’t be that significant, but your bank account will thank you.

Expect to pay: $80-$160

Running Gear 2 – Running Clothing

Let’s talk threads! While we’ve already highlighted the pivotal role of running shoes, we can’t simply overlook the importance of the clothing that wraps around your running machine of a body.

Imagine this: you’re in the middle of a challenging run, beads of sweat glistening on your brow, and your clothes feel like they’re giving you a warm hug. Sound cozy? Not quite! That’s why you need high-tech fabrics like polyester, Coolmax nylon, or Lycra to save the day.

These materials are like moisture magicians. They wick sweat away from your skin faster than you can say “personal best.” Ever wondered how a candle sucks up liquid wax? That’s the science behind it. Your clothes pull moisture away from your body, keeping you dry and comfy.

High-performance fabrics are feather-light and move with your every stride. No more feeling weighed down or restricted during your runs. It’s all about freedom, my friend.

What’s more?

These fabrics help you stay chill during summer and cozy during winter. They retain heat when it’s frigid and let it escape when things heat up. It’s like having your personal climate control.

Say Goodbye to Cotton

Now, let’s talk about the running gear “no-no’s.” First on the list is cotton. While it’s your go-to for pajamas, it’s a big no-no for running attire. Why?

Cotton is like your buddy who never dries off after a swim. Once it gets wet, it stays wet, clinging to you like a heavy, scratchy blanket. Talk about discomfort!

Wet cotton rubbing against your skin is a recipe for chafing disaster. Painful blisters? No, thank you!

What’s more?

Cotton doesn’t play nice with temperature regulation. You’ll feel like you’re in a sauna during summer and trapped in a freezer during winter. It’s all about extremes, and extremes aren’t fun when you’re out on the road.

Sweatpants Alert

Now, about those sweatpants – they’re cozy, no doubt. But when it comes to running, they can be counterproductive. Why?

As you rack up the miles, your body generates heat. Sweatpants are like a seal that locks in that heat, making you feel like you’re running inside an oven.

The longer you run, the hotter and more uncomfortable you become in sweatpants. It’s like your legs are on a one-way trip to overheating town.

The Running Accessories and Clothes You Need

Here’s what to look for when buying running clothing.

Shirt

Your exercise wardrobe isn’t complete without a variety of running shirts for different weather conditions. It’s like having a toolbox with various tools for different jobs.

Here’s what you might need:

Sleeveless Shirt: When the sun is blazing, and you want your guns (well, arms) to breathe, a sleeveless shirt is your go-to.
Light Shirts: For those mild days, a light shirt is your trusty companion. It’s like your second skin, keeping you comfortable without feeling like you’re wrapped in a sauna towel.
Heavy Turtlenecks: When winter rears its chilly head, turtlenecks are your best friends. They keep you snug and cozy, shielding you from the cold.

Choosing Your Running T-Shirt

When picking your running tee, consider these factors:

Material Matters: Look for shirts made from nylon or trusted brand names like Dri-Fit, Climalite, or Coolmax. These materials are like a breath of fresh air against your skin.
Mesh Panels Are Cool: Opt for shirts with mesh panels in high-heat areas like the back, underarms, and sides. It’s like having built-in AC for your body.
Fit Like a Glove: Your running shirt should fit like it was tailor-made for you – not too tight, not too baggy. It’s all about feeling comfortable without any distractions during your run. Expect to pay $20 to $50.

Additional resource – Your guide to running compression arm sleeves

Leg Attire

When it comes to leg attire, you’ve got two stellar options: shorts and running tights. Let’s break it down:

Shorts: Look for the ones that tick all the boxes. They should be made of breathable, lightweight fabrics that make you feel like you’re running on air. A bonus? Find shorts with a light mesh interior underwear lining for that extra comfort.
Running Tights: If you’re ready to take your leg game up a notch, running tights are where it’s at. Proper tights are crafted from high-performance stretchy fabrics like Nylon or Supplex. These fabrics aren’t just comfortable; they’re moisture-wicking wizards. They’ll keep you dry and comfy no matter the weather.

Choosing Your Leg Attire

Make the right decision by adhering to the following:

Light as a Feather: Regardless of your choice, your leg attire should be lightweight. We’re talking feather-light, so they won’t slow you down. They should protect you from debris, shrubs, and whatever nature throws your way without cramping your style.
Pocket Power: Pockets are a runner’s best friend. Consider getting shorts with key pockets or extra pockets to stash your essentials—gels, keys, ID, or your trusty phone. It’s like having your own personal storage space while you conquer the trails.
Free to Move: Most importantly, your leg gear should feel like an extension of you. It shouldn’t hinder your movement; it should enhance it. Whether you’re sprinting down the road or conquering rugged terrain, your legs need to be free to do their thing.

Expect to pay $20 to $60.

Additional resource – Compression Leggings for running

Expect to pay $20 to $70

Your Underwear

Running underwear isn’t just an optional add-on. It’s a layer of support and insulation that can make a world of difference, especially during those chilly winter runs. They provide that extra buffer against the cold and keep you feeling snug.

When it comes to choosing your running underwear, comfort is the name of the game. You want something that feels like a second skin, something that you forget you’re even wearing. It shouldn’t chafe, ride up, or distract you in any way.

What’s more?

Keep in mind that everyone’s different, and what works best for you might not be the same for someone else. So, whether you prefer a certain fabric, style, or fit, go with what makes you feel the most comfortable. It’s all about finding your perfect match.

Expect to pay $5 to $20

Sports Bras

When it comes to sports bras, there’s no room for compromise. An improper sports bra won’t give you the support you need, leading to uncomfortable bouncing. But that’s not the worst part—over time, this bouncing can stretch the ligaments around your breasts, and that’s not something you want.

Now, for the silver lining. A proper sports bra can be a game-changer. It can reduce breast movement by a whopping 50 to 60 percent, according to the experts. That’s some serious support!

When you’re shopping for a sports bra, comfort should be your top priority. Make sure it’s designed for high-impact activities and feels like a cozy hug so you can focus on your run without any distractions.

Expect to pay $20 to $50.

Running Socks

Look for running socks made with high-performance technical materials. These little wonders will keep your feet dry and cool, which is your first line of defense against those pesky blisters. Some top-notch socks even come with a built-in mesh venting system for extra breathability and comfort.

It’s not just about the sock material; it’s also about the fit. Pay special attention to how the sock hugs your arch and heel. Say no to socks that slide off your feet or bunch up inside your shoes—those are a recipe for irritation and blisters, and we don’t want that.

If you’re prone to blisters, don’t fret. You have options. You can go for thicker running socks or even double up for added protection. Some socks come with extra padding in the heel and rear of the foot, offering a plush cushion against the miles.

Feeling fancy? Give compression socks a try. They can help with circulation and reduce muscle fatigue during your run. Just make sure they fit snugly but not too tight.

Expect to pay $10 to $30

Running Jackets

Your running jacket should be your shield against the elements. Look for one that repels water to keep you dry in drizzles and snow flurries. But here’s the trick—while it keeps moisture out, it should also let sweat escape. In other words, it needs to wick away that sweat and dry fast to keep you comfy.

The best running jackets are usually crafted from fabrics like Ripstop Nylon or Pertex. These materials are lightweight, durable, and fantastic at repelling wind and moisture.

Expect to pay $20 to $70

Running Hat

Although there’s a debate about how much heat we really lose from our heads, but one thing’s for sure—a running hat is your best friend when the temperatures drop!

When the mercury dips, you’ll be glad you have a trusty running hat. It provides that extra layer of insulation to keep your head cozy.

Look for hats made of warmer materials like wool or cashmere. These fabrics are excellent at trapping heat and keeping you toasty when it’s frosty outside.

Expect to pay $15 to $50

Running Gloves

Look for gloves that are breathable and moisture-wicking. Sweaty hands in the cold can lead to discomfort and even frostbite, so choose gloves that keep moisture at bay.

For those freezing days, opt for thin-liner gloves. They’re like a warm, cozy hug for your hands. These lightweight gloves provide the insulation you need without sacrificing dexterity.

Expect to pay $20 to $60

Find the Right Mixes

When it comes to running, your outfit can make or break your performance.

Here’s a quick guide to ensure you’re dressed for success:

Time of Day: Morning, noon, or night? Consider visibility. Reflective gear is a must for low-light runs.
Training Intensity: High-intensity workouts generate more body heat. Opt for moisture-wicking fabrics to stay cool and dry.
Workout Length: Longer runs require more comfort. Moisture-wicking and chafe-resistant gear are your best friends.
Climate Conditions: Rain or shine, your gear should adapt. Invest in a good running jacket for wet days.
Outdoor Temperatures: Layer up in the cold, but don’t overdo it. Dress in breathable layers you can shed as you warm up.
Personal Preferences: We all have our quirks. Find what works for you, whether it’s shorts over tights or a lucky running hat.

Additional resource – How to choose running gaiters

Hot Weather Running

During extreme weather, you’ll want running gear that pulls moisture away from your skin while shielding you from the sun.

This will keep you both well-hydrated and comfortable.

Dress in Layers—Winter Running

Running in the cold can be invigorating, but nailing your outfit is key. Here’s how to layer like a pro:

Start with a Moisture-Wicking Base Layer: This keeps sweat off your skin, preventing that chilly, clammy feeling.
Add an Insulating Layer: Think fleece or a long-sleeve shirt. It traps warmth without bulk.
Top it Off with a Wind-Resistant Jacket: Protect yourself from biting winds while letting excess heat escape.
Cover Those Extremities: Don’t forget gloves and a hat. Most heat escapes through your head and hands.
Opt for Tights or Running Pants: Protect those legs from the cold, and choose moisture-wicking fabrics.
Don’t Overdo It: Remember, running generates heat. If you’re sweating buckets, shed a layer or two.

The Main Layers

Creating the perfect layered outfit for cold-weather running is an art. Follow these steps to nail your winter running attire:

The Base Layer: Moisture-Wicking Marvel

Start with a snug, moisture-wicking base layer. Look for technical T-shirts or tank tops that keep sweat away from your skin. This prevents that dreaded clammy feeling.

The Insulating Middle: Embrace the Warmth

Over your base layer, add an insulating layer. This should be a bit looser for comfort but still keep you warm. Think long-sleeve shirts or cozy fleece pullovers.

The Outer Shield: Wind and Water Protection

Finish off your ensemble with an outer layer that shields you from the elements. Look for windproof and waterproof options like nylon shells or trusty windbreakers.

Additional resource – Prescription Glasses for runners

More Running Clothing Items

When it comes to tackling various weather conditions during your runs, don’t forget to gear up from head to toe. Here’s your ultimate guide:

Face Mask or Balaclava (Cold and Windy Days)

For those frosty, blustery runs, a face mask or balaclava keeps your face warm and shields it from biting winds.

Stocking (Cold Days)

When the mercury drops, a stocking (or beanie) ensures your noggin stays toasty during your chilly workouts.

Cap with Visor (Sunny, Rainy, or Blinding Conditions)

A cap with a visor is your versatile friend. It provides shade on sunny days, keeps rain off your face, and shields your eyes from blinding headlights at night.

Waterproof Pants (Rainy Days)

When rain threatens your run, waterproof pants are a game-changer. They keep your legs dry so you can splash through puddles worry-free.

Wind-Resistant Jacket (Rainy Days)

Pair your waterproof pants with a wind-resistant jacket to stay dry and comfortable during wet weather.

Sweatpants (Rainy Days)

For extra warmth and protection on rainy days, layer up with sweatpants. They’ll keep your legs cozy and dry, even when it’s pouring. Want more? Here’s the full guide to winter running gear.

Running Gear 4 – Sports Watch

A GPS watch transforms your workouts into data goldmines. It tracks your running time, records split during races, and helps you spot training patterns. All this info fuels your progress and pushes you to new personal bests.

If you’re just starting out, that trusty “start and stop” button on your GPS watch is your best friend. It’s your go-to for measuring run/walk intervals, ensuring your training matches your fitness level.

What’s more?

Most GPS watches come with built-in GPS systems. They not only monitor your distance but also your pace. Knowing how far and how fast you’ve run is key to tracking your improvements.

As a beginner, you don’t need to splurge on fancy gear. A simple GPS watch with a start/stop button can work wonders. But, as you progress and dive deeper into your running journey, consider upgrading to a watch that tracks pace, heart rate, and intervals for more precise workouts.

GPS watches come in all shapes and sizes, catering to every budget. From budget-friendly options like the Gosasa GOSK1155B at around $12 to the top-of-the-line Garmin Forerunner 910XT, there’s a watch for everyone.

Expect to pay: $10-$500+

Running Gear 5 – Headphones

Multiple studies have proven it: music and running are a match made in workout heaven. Music can amp up your performance, boost consistency, and turn your training sessions into pure joy.

When picking your running headphones, keep these three golden rules in mind:

Toughness: They need to be as rugged as your training regimen.
Moisture Resistance: Rain or shine, sweat or drizzle, they should keep the music flowing.
Fit is King: Even the crispest tunes won’t save you if your headphones keep doing a vanishing act mid-run. Snug and comfy fit is the name of the game.

Note: If you’re running outdoors on the streets, then be careful. Listening to music while running can block out traffic noises, which can set the stage for accidents and other horrible tragedies.

Additional Resource – Here’s your guide to hydration running vests

Running Gear 6 – Heart Rate Monitor

Alright, runners, let’s talk about taking your training to the next level. Whether you’re a seasoned pro or just lacing up those running shoes for the first time, a heart rate monitor is your secret weapon. Here’s why it’s a game-changer:

Your HRM is like a personal running coach. It helps you find that sweet spot in your training—no overdoing it, no slacking off. It’s all about hitting that Goldilocks zone.

Are you ever worried about undertraining or pushing yourself too hard? Your HRM is the voice of reason, guiding you to that ideal training intensity. It’s the trusty navigator on your running journey.

HRMs come in all shapes and sizes. You can go basic and focus on heart rate alone or opt for the high-tech models that serve up a buffet of data, including calories burned. The choice is yours.

Some advanced running watches come with a built-in HRM. If you’ve already got one of these wrist wonders, you might be all set.

Remember, a heart rate monitor isn’t a must-have for every runner, but it’s a valuable tool for those looking to fine-tune their training.

Expect to pay $30 to $350.

Additional Resource – Here’s the full guide to calf compression sleeves for running

Adding it All Up

So, how much you should invest in your running kit?

As previously stated, there is no right or wrong answer to that question.

It’s all up to you.

You might already have in your current workout wardrobe the bare essential running equipment.

But, irrespective of your budget, fashion sense, technological sophistication, and training goals, let functionality, fit, and comfort be your primary guiding criteria.

Your running gear is a performance tool.

Not a fashion statement.

I cannot emphasize this enough.

Additional resource – How to find cheap running gear

Choosing the Right Fit: A Guide to Different Types of Running Shoes

August 30, 2023June 6, 2017 by David Dack

Are you ready to dive into the fascinating world of running shoes?

Trust me, it’s a journey worth embarking on. After all, when it comes to your running gear, your sneakers are like your trusty sidekick, the Robin to your Batman, if you will. They provide the support, cushioning, and stability you need to conquer the roads, trails, and everything in between.

But here’s the thing: finding the perfect pair of running shoes can feel like searching for a needle in a haystack. With countless brands, models, and features to consider, it’s easy to get lost in a sea of options. And if you’re new to the running game or unsure about which shoe type suits your needs, the whole process can be downright overwhelming.

But fear not, my friend! I’m here to be your running shoe guru, your guide through this labyrinth of soles. In this comprehensive guide, we’ll explore the different types of running shoes, demystify the jargon, and equip you with the knowledge you need to make an informed decision

So, whether you’re a seasoned runner looking to upgrade your kicks or a newbie eager to find the perfect pair for your budding running journey, this guide is tailor-made for you. I’ll delve into stability shoes, neutral shoes, minimalist shoes, trail shoes, and everything in between. By the end, you’ll be armed with the insights to select the shoe type that aligns with your unique needs and preferences.

Are you excited? Let’s go!

The Importance of Running Shoes

Let’s talk about a crucial factor in your running journey that can make or break your experience: the shoes on your feet. Trust me when I say that finding the right pair is like unlocking the secret to a whole new level of running bliss.

Picture this: You’re out on a beautiful trail, feeling the wind in your hair, and your legs are in perfect sync with the rhythm of your breath. Every step feels effortless, as if you’re gliding on air. It’s the kind of experience that leaves you feeling invincible, unstoppable.

Now, imagine the complete opposite. You’re lacing up your shoes, eager to hit the pavement, but as soon as you start running, discomfort and pain set in. Every stride becomes a battle against your own footwear, and you can feel the impact reverberating through your entire body. It’s like running with a pebble in your shoe, constantly nagging at your every step.

Believe me, I’ve been there. I’ve suffered the consequences of ill-fitting shoes, and let me tell you, it’s not a pleasant experience. Not only does it dampen your enjoyment of running, but it also puts you at risk of injury. Your feet, ankles, knees, and even your back can bear the brunt of the damage.

But fear not! I’m here to guide you through the anatomy of running shoes, helping you understand what makes a pair perfect for you. We’ll explore the cushioning, the support, the fit, and all the little details that come together to create a harmonious partnership between your feet and your footwear.

Research has shown time and time again that wearing the right shoes can significantly reduce the risk of injuries. In fact, a study published in the Journal of Orthopaedic & Sports Physical Therapy found that runners who wore appropriate shoes experienced fewer injuries compared to those who wore mismatched or improper footwear.

Here are more resources on the history as well as the impact of running shoes on your performance.

The 5 Different Types Of Running Shoes

Without further ado, let’s dive into the five main types of running shoes.

1. Lightweight Shoes

Imagine stepping onto the track, adrenaline pumping through your veins, ready to unleash your speed. With each explosive stride, you feel as light as a feather, effortlessly gliding across the ground.

It’s like having wings on your feet, propelling you forward with lightning-fast agility. That’s the power of lightweight trainers, also known as racing flats or cross country spikes.

These shoes are designed specifically for those intense speed workouts, like sprints, intervals, and fartleks, as well as competitive races. They’re like the sports cars of the running shoe world, built for maximum velocity and performance.

What sets lightweight trainers apart is their minimalistic design. They have less foam and cushioning features under the foot compared to regular road shoes.

This allows for a more natural and dynamic motion, giving your feet the freedom to flex and respond to the demands of your swift movements. It’s like wearing a pair of nimble, agile cheetahs on your feet, ready to chase down your running goals.

Now, here’s the catch. While lightweight trainers excel in speed and responsiveness, they may not provide the same level of cushioning and shock absorption as their counterparts in the neutral or stability categories. So, if you’re looking for shoes that offer maximum protection during your everyday training runs, lightweight trainers may not be the best choice.

2. Trail Shoes

Picture yourself standing at the edge of a rugged trail, surrounded by lush greenery and the serene sounds of nature. You take a deep breath, ready to embark on an exhilarating adventure through untamed landscapes. But wait! Before you take that first step, you need the perfect companion for this off-road escapade—the trail shoe.

Trail runners are a special breed of athletes. They defy the limitations of pavement and embrace the unpredictable challenges that lie beyond. With each stride, they navigate through mud, dirt, rocks, and a multitude of off-road obstacles. It’s a thrilling dance between human and nature, where every twist and turn demands the best in support, stability, and protection.

And it’s no wonder that the popularity of trail running has exploded in recent years. In the vast wilderness of the United States alone, there are over 6 million trail runners, seeking solace in the great outdoors and the adrenaline rush that comes with conquering untamed paths. With this surge in demand, trail shoe sales have skyrocketed, as runners seek footwear specifically tailored to their off-road exploits.

Trail shoes, true to their name, are purpose-built for the challenges of trail running. They are meticulously crafted to tackle undulating terrains with grace and ease. These shoes are like the lovechild of running sneakers and hiking shoes, combining the best of both worlds to deliver a truly remarkable experience. The incredible grip that trail shoes provide also makes them a popular option for wearing while playing disc golf, according to Reaper Disc Supply

One of the key features that sets trail shoes apart is their ability to provide unparalleled protection. Picture this: you’re charging through a forest, surrounded by towering trees and hidden obstacles. Your trail shoes serve as your armor, shielding your feet from roots, rocks, and other unforgiving elements that lie beneath your every step. With reinforced ankle support and protective tongues, these shoes are like your trusty guardians, ensuring that nothing gets in the way of your trail conquest.

But it doesn’t stop there. Trail shoes also boast superior grip, allowing you to conquer even the trickiest of terrains. Whether you’re traversing muddy paths, grassy meadows, hard-packed trails, or anything in between, these shoes have got you covered. Their aggressive soles and stickier rubbers act as your steadfast allies, providing the traction and control you need to navigate through softer, uneven, and slippery surfaces.

Studies and research papers have shown that trail running not only offers physical benefits but also enhances mental well-being. The connection with nature, the sense of adventure, and the escape from the monotony of city life all contribute to a profound sense of freedom and fulfillment. And having the right pair of trail shoes can elevate this experience to new heights, allowing you to embrace the raw beauty of the outdoors with confidence and comfort.

3. Stability Shoes

Stability shoes are like the loyal partners of runners with a normal arch or neutral feet. They understand the importance of finding the perfect balance between cushioning and support. Just like a well-choreographed dance routine, these shoes provide the harmony and stability your feet need to conquer the miles ahead.

Now, let’s talk about pronation. It’s a natural and essential part of human movement. When your foot strikes the ground, it naturally rolls inward, absorbing shock and adapting to the terrain. It’s like the wheels of a car adjusting to the curves of the road, ensuring a smooth and comfortable ride.

But here’s the catch—too much pronation can lead to trouble. Excessive pronation can put stress on your feet, ankles, and legs, increasing the risk of injury and discomfort. That’s where stability shoes swoop in to save the day.

These shoes are equipped with features designed to combat excessive pronation. They provide additional arch and ankle support throughout the gait cycle, acting as your trusted allies in maintaining proper alignment and reducing the risk of overpronation. It’s like having a supportive partner holding your hand as you navigate the twists and turns of your running journey.

Studies and research papers have highlighted the benefits of stability shoes for runners with normal arches. They offer the perfect blend of cushioning and support, enhancing comfort and reducing the likelihood of injuries caused by improper foot mechanics. By providing that extra layer of stability, these shoes empower you to run with confidence and minimize the impact on your precious feet.

Additional Reading – Your guide to the heel to toe drop.

4. Motion Control Shoes

Now, let’s talk about pronation. It’s a natural part of our body’s movement, akin to the ebb and flow of a gentle ocean wave. But for some runners, pronation can be more pronounced, like a tidal wave crashing onto the shore. This excessive inward rolling of the foot upon impact can lead to discomfort, instability, and even injuries.

That’s where motion control shoes enter the scene, ready to take control and provide the stability needed to navigate the dance of running. These shoes are like the sturdy pillars of support, designed to limit and prevent excessive pronation throughout the gait cycle. With their rigid structure and wide soles, they create a solid foundation for your feet, allowing you to move with confidence and reduce the risk of injury.

Research studies and papers have shed light on the benefits of motion control shoes, especially for runners with low arches and moderate to severe overpronation. These shoes offer the perfect blend of support and stability, acting as a guiding force to keep your feet aligned and reduce the strain caused by excessive motion.

But motion control shoes aren’t just for correcting pronation; they’re also a perfect match for those seeking durability and stability. These shoes are built to withstand the demands of heavier individuals and provide long-lasting support.

Additional Resource – Here’s your guide to running shoes for flat feet.

5. Cushioned Shoes

Imagine running on a cloud, each step cushioned by a heavenly embrace. That’s the feeling you get when you slip your feet into a pair of cushioned shoes. It’s like walking on a fluffy marshmallow, but with the added benefit of support and protection.

Cushioned shoes, also known as “neutral padded shoes,” are a runner’s best friend when it comes to providing a plush and comfortable running experience. Think of them as the luxurious pillows for your feet, designed to cradle each stride and absorb the impact with grace.

Now, let’s talk about pronation. Just as every dancer has their unique style, every runner has their own way of moving. Some runners have a neutral pronation, where their feet maintain a balanced alignment. These runners are like natural-born dancers, effortlessly gliding across the floor. And for them, cushioned shoes are the perfect match.

Cushioned shoes are like the gentle guardians of your feet, offering shock dispersion features in the outsole and midsole areas. These features work harmoniously to absorb the impact of each step, reducing the strain on your joints and muscles. It’s like having a team of skilled acrobats beneath your feet, performing gravity-defying stunts to keep you feeling light and comfortable.

Research studies and experts in the field have emphasized the benefits of cushioned shoes, particularly for runners with little to no pronation. These shoes provide the necessary shock absorption and protection without imposing excessive corrective or supportive elements. They allow your feet to move naturally, giving you the freedom to enjoy your run without worrying about excessive support or restriction.

But let’s not forget about our supinators, those runners with high arches who have their own unique dance moves. Supination, also known as underpronation, occurs when the foot rolls outward during the running gait. It’s like having a partner who loves to twirl and spin with grace.

For these supinators, cushioned shoes are a true gift. They provide the extra cushioning and support needed to counteract supination and keep the feet aligned and protected throughout the run.

Making Sense of The Different Types of Running Shoes – Experiment

The best way to find the “perfect” sneaker is to do a lot of digging yourself and experiment with a lot of brands and designs (as well as different types of running shoes).

That’s the trial and error process at its finest, and you can’t do without it when selecting the right sole-mates.

Once you have a rough idea of what you’re looking for , then you hit the nearest specialty running store where you can have your foot mechanics assessed by the knowledgeable staff.

Want to make the most out of your sneakers?

Here’s how to make your running shoes last longer.

Additional Resources

Conclusion

There you have it. Today’s article provides plenty of information on the different types of running shoes out there. Now it’s up to you to choose the type of running shoes that works the best for you. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Keep Running Strong

Decoding the Perfect Fit: Anatomy of a Running Shoe Unveiled

September 5, 2023June 6, 2017 by David Dack

If you’ve ever found yourself bewildered by terms like midsole, tongue, or Eva, then know you’re in the right place.

Now, you might be wondering, “Why should I even care about the anatomy of a running shoe?” Well, let me enlighten you with a simple truth. Understanding the fundamental components of a running shoe can significantly increase your chances of finding the perfect pair that caters to your unique physiological needs and personal preferences.

Think of it as cracking the code to unlock the secrets of optimal shoe selection. By familiarizing yourself with the various parts that make up a running shoe, you’ll be equipped with the wisdom to choose wisely and unleash your full potential on the pavement or trail.

So, get ready to embark on this enlightening journey through the seven main parts of a running shoe. We’ll dissect each component, demystify the jargon, and provide you with the tools to become a shoe connoisseur. From the midsole that holds the key to cushioning and support to the tongue that ensures a snug fit and prevents discomfort, we’ll leave no stone unturned.

Are you ready? Let’s get in.

Do You Habla Runnerlese?

Welcome to the fascinating world of Runnerlese, a language spoken by dedicated athletes who roam the roads and trails with a passion unmatched. While mastering German or Japanese may require years of dedication, fear not, my friend, for the language of running is one you can swiftly adopt.

In a previous post, I delved into the extensive vocabulary that runners of all levels and backgrounds use to articulate their running escapades. If you haven’t checked it out yet, I highly recommend giving it a read!

But today, my dear reader, we embark on a more focused journey—one that unravels the secrets of your trusty running shoes and the multitude of components that bring them to life. Consider this post a valuable companion to my earlier piece, “The Complete Runner’s Lexicon.” Together, they will ensure you never find yourself stumbling in the dark when it comes to all things running.

Imagine your running shoes as the loyal companions on your foot-powered adventures, their intricate design working in harmony with your every stride. From the cushioned midsole that cradles your feet with each impact to the flexible outsole that grips the terrain beneath you, these components play vital roles in your running experience.

Anatomy of a Running Shoe – The 7 Main Parts

In general, the anatomy of a running shoe is made of seven main parts: the upper, the midsole, the outsole, the tongue of the shoe, the heel counter, the toe box, and the last.

Each portion of shoe serves a particular function and has distinct features and properties that you need to be aware of to make the right running shoe buying decision.

Just don’t feel overwhelmed by any of this.

In this post, I’ll examine each component and give you practical advice on what to look for when purchasing your next pair of running shoes.

1. The Upper

Let’s start from the top.

Imagine yourself on a sunny day, ready to embark on a scenic trail run. As you lace up your running shoes, you can’t help but appreciate the intricate design of the upper—the crown jewel that envelops your foot in a protective embrace.

The upper shields your feet from the perils of the road. It’s the first line of defense against dirt, rocks, and even the occasional surprise encounter with nature’s elements. Like a trusty companion, the upper keeps your shoe securely in place, allowing you to focus on the path ahead without worrying about slipping or discomfort.

But the upper is more than just a shield—it’s a masterpiece of engineering. Researchers and scientists have delved into the realm of shoe materials, studying the effects of mesh, synthetic leather, and knits on foot comfort and performance. They’ve uncovered the magic of mesh, which allows for optimal breathability, preventing your feet from feeling suffocated during intense runs. They’ve marveled at the durability of synthetic leather, ensuring that your shoes can withstand the trials of rugged terrains. And they’ve embraced the seamless comfort of knits, a fabric that embraces your foot like a second skin, minimizing chafing and enhancing the overall running experience.

When selecting a running shoe, pay attention to the fit of the upper. Just as a well-tailored suit accentuates your best features, a properly fitting upper can provide stability and support, reducing the risk of discomfort and injuries during long runs. Take the time to find a shoe that matches the unique shape and size of your feet, ensuring a snug yet comfortable fit.

2. Tongue of the Shoe

Have you ever wondered why running shoe tongues stick out like mischievous little tongues, playfully peeking out from the shoe’s opening? Well, there’s a reason behind this unique design element, and it’s not just for looks.

The tongue of a running shoe serves a vital purpose, much like our own tongues in our mouths. It’s a separate strip of material located on the upper that acts as a protective barrier between the laces and the top of your feet. Just as the tongue shields our taste buds from a hot cup of coffee, it prevents the laces from rubbing against the delicate instep of your feet, sparing you the discomfort of friction during your runs.

But the tongue is more than just a guardian against lace-induced irritation—it’s a facilitator of convenience. Picture a busy morning, rushing to get your shoes on for a quick jog. The tongue, like a helpful friend, makes it easier to slip your feet into the shoes and take them off when you’re done. It’s a small but essential feature that streamlines your pre-run and post-run routines.

Now, when it comes to tongues, size and padding matter. A well-designed tongue should be appropriately sized, ensuring that it doesn’t rub against the skin just above your ankles. Nobody wants an unexpected tickle during a run, right? Additionally, it should be thick enough or adequately padded to shield the top of your feet from any pressure exerted by the laces. This ensures a comfortable and secure fit, allowing you to focus on your stride without distractions.

What’s fascinating is that shoe manufacturers recognize the diverse needs of runners. They tailor the design of the tongue to meet specific requirements. For instance, in trail running shoes, the tongues are often stitched to provide an extra layer of protection against the elements—keeping out dirt, debris, and even unexpected puddles.

The Heel Counter

The heel counter is like the exoskeleton that wraps around and embraces the heel, offering a fortress of support and protection.

Now, picture this: You’re out on a run, your feet pounding the pavement with each step. As you push off the ground, your Achilles tendon is engaged, propelling you forward. But wait, what’s this? Irritation in the Achilles? Not on the watch of a well-designed heel counter!

The heel counter is a stiff structure strategically placed at the back of the shoe. Its primary purpose is to reduce irritation and discomfort in the Achilles tendon—the tendon that connects your calf muscles to your heel bone. By providing a secure and supportive fit around the heel, it minimizes friction and unwanted rubbing, sparing you from potential soreness and allowing you to run with ease.

But that’s not all the heel counter brings to the table. It’s also a master of cushioning and control. Imagine it as a cushioned cocoon for your heel, absorbing the impact forces that reverberate through your feet with each stride. It acts as a shock absorber, protecting your precious heels from the jarring forces that can lead to discomfort or injury.

And let’s not forget about rotational control. As you navigate turns and twists during your runs, the heel counter plays a crucial role in keeping your foot aligned and stable. It prevents excessive movement and helps maintain proper form, reducing the risk of strain or misalignment.

Now, you might be wondering, what materials make up this superhero heel counter? Well, it’s typically crafted from sturdy and inflexible materials that provide the necessary structure and rigidity. This ensures that your heel is safeguarded against the impactful forces that accompany running, giving you the confidence to conquer mile after mile.

4. The Last

Imagine the last as the unique foot-shaped mold that brings a running shoe to life. It’s like the blueprint, the foundation upon which the shoe is meticulously crafted, ensuring a perfect fit for your feet.

Just like a skilled sculptor molds clay into a beautiful masterpiece, shoe designers use different types of lasts to sculpt their creations. These lasts can be straight, curved, or a combination of both, known as semi-curved. Each type serves a specific purpose, catering to the diverse anatomical structures of our feet.

Let’s delve into the intriguing world of lasts, shall we? Picture a straight last as the heavyweight champion of support. It’s like a robust pillar, providing a sturdy foundation under the arch. This type of last is often recommended for overpronators, those runners whose feet tend to roll inward excessively after striking the ground. If you have flat feet, a straight last can be your ally, offering the extra support needed to control that inward motion and keep your feet aligned and balanced.

Now, let’s shift our attention to the curved last, a lighter and more flexible companion. It’s like a nimble dancer, gracefully adapting to the curves of your foot. This type of last is commonly recommended for supinators, those runners blessed with high arches. With a curved last, your foot can move more naturally, embracing its inherent flexibility and allowing for a smoother stride. It’s all about finding the balance between support and freedom of movement.

And then we have the semi-curved last—the middle ground, the best of both worlds. It’s like a chameleon, combining the qualities of both the straight and curved lasts. Not as hefty as the straight last, yet not as agile as the curved last, the semi-curved last strikes a harmonious balance. Most running shoes on the market are crafted with a semi-curved last, catering to the majority of runners. But remember, the key is to find a last that matches the shape of your foot, ensuring optimal pronation control and unparalleled comfort.

Research studies have delved into the impact of different lasts on running performance and foot mechanics. They suggest that selecting a shoe with the appropriate last for your foot type can significantly enhance your running experience. So, it’s worth considering the guidance offered by these foot-shaped molds to find your perfect match.

5. The Toe Box

Imagine slipping on a pair of shoes that feel like a second skin, gently embracing your toes with ample room to breathe. It’s like finding the perfect balance between comfort and performance, where your feet can roam freely without a sense of confinement. Just like Goldilocks searching for the right porridge, you want your toe box to be just right—not too tight, not too loose, but perfectly snug.

Research studies have explored the impact of toe box fit on foot mechanics and running performance. They highlight the importance of having adequate space between your longest toe and the front of the toe box. When your toes are cramped and squeezed, it can lead to a whole host of problems. We’re talking about black toenails, discomfort, and even hampered performance. No one wants that, right?

So, when you’re on the quest for the ideal running shoe, pay close attention to the toe box. Give your toes the freedom they deserve. Imagine being able to wiggle them with the grace of a concert pianist playing the keys. That’s the level of freedom and flexibility we’re aiming for.

When you try on a pair of shoes, make sure there’s enough room for your toes to move and groove. The toe box should provide sufficient space for your toes to spread naturally and for your feet to swell slightly during those longer runs. It’s like finding that sweet spot where your toes can enjoy their own little party without feeling cramped or suffocated.

To ensure the right fit, aim for a distance equal to the width of your thumb between your longest toe and the front of the toe box. This will give you the perfect balance of comfort and security. And don’t forget about the height of the toe box! It should accommodate the unique shape of your toes, allowing them to rest comfortably without any pressure points or discomfort.

6. The Midsole

Now let’s dive into the heart and soul of a running shoe—the midsole. Picture it as a secret layer of magic nestled between the upper and the outsole, working tirelessly to provide you with cushioned bliss and keep your feet in check.

The midsole is like the superhero sidekick, quietly but effectively saving the day. Its primary job is to offer cushioning and control excessive foot motion, ensuring a smooth and comfortable ride. Think of it as the shock absorber of your shoes, absorbing the impact forces and keeping your feet happy and protected.

Researchers and shoe engineers have delved into the world of midsole materials, aiming to strike the perfect balance between cushioning and durability. One popular foam compound you’ll often come across is EVA—ethylene vinyl acetate. It’s like the lightweight, bouncy friend that adds a soft and plush feel to your every step. But just like any superhero, EVA has its limits. It tends to compress and lose its rebound over time, especially with constant impact.

Enter polyurethane, a heavier and more durable material that can withstand the test of time. It’s like the reliable guardian, offering long-lasting support and resilience. While not as common as EVA, you may find polyurethane midsoles in select shoes, catering to those seeking a sturdier and more robust cushioning experience.

But wait, there’s more! Some midsoles have taken innovation to the next level, embracing non-foam technologies that add an extra layer of protection and durability. Airbags, reminiscent of a futuristic spaceship, and GEL cushioning, like tiny gel capsules, are just a few examples. These technologies aim to enhance the overall performance and longevity of the midsole, ensuring you can conquer the miles with confidence.

As you navigate the vast landscape of running shoes, pay attention to the midsole. It’s the key to finding that perfect balance of comfort and support. Consider your needs and preferences—do you crave the pillowy softness of EVA or the steadfast durability of polyurethane? Are you drawn to the cutting-edge innovations that push the boundaries of cushioning technology? The choice is yours.

7. The Outsole

Now, let’s shift our focus to the bottom of your beloved trainers—the outsole. This is where the rubber meets the road, quite literally. It’s the rugged layer that comes into direct contact with the ground, providing the traction and durability you need to conquer any terrain.

Imagine the outsole as the sturdy, treaded boots of an intrepid explorer, ready to navigate treacherous paths and conquer the unknown. It’s the layer that faces the brunt of the elements, showcasing the battle scars of your adventures. The outsole is a warrior, built to withstand the wear and tear of your running endeavors.

When it comes to outsoles, functionality is key. They’re equipped with specialized treads designed to grip the ground, preventing slips and slides as you power through each stride. You’ll find multidirectional flex grooves that ensure your feet can move naturally, bending and flexing with agility. And let’s not forget about their invaluable role in protecting your feet from rocks, dirt, and other pesky debris that may attempt to infiltrate your running experience.

For those intrepid trail runners, the outsole becomes even more crucial. It’s the battle armor that provides the traction needed to conquer uneven and unpredictable surfaces. With a wide range of outsole types to choose from, you can tailor your shoe to suit your specific needs and the demands of your running environment.

When it comes to materials, outsoles often feature carbon rubber, blown rubber, or a combination of both. Picture carbon rubber as the heavyweight champion of durability, just like the sturdy tires that endure countless miles on the road. It’s built to last, offering robust protection against the harsh realities of the ground beneath you. However, be aware that carbon rubber can be a bit stiff and heavier compared to its counterparts.

On the other hand, blown rubber outsoles are like the nimble dancers of the running world. They prioritize flexibility and a softer touch, providing a cushioned experience that feels like floating on clouds. While they may not match the long-term durability of carbon rubber, blown rubber outsoles offer a delightful combination of comfort and flexibility that will make your feet sing with joy.

Anatomy of A Running Shoe – The Conclusion

There you have it! If you’re curious about the many parts that make up a running shoe, then today’s post has you covered. The rest is just details.

Feel free to leave your questions and comments in the section below.

Have a great day.

How to Choose The Best Running Socks

September 5, 2023June 6, 2017 by David Dack

Running socks?

Yes, these are socks made specifically for runners.

What makes them different from your typical casual socks is that they are designed to keep your feet dry and comfortable while running for prolonged periods of time.

When you run, especially if you sweat a lot (who doesn’t), it’s crucial to equip your feet and your shoes with socks that are comfortable, functional, durable, even fashionable (if you are into that).

Socks For Running – The Importance of The Right Choice

Socks are not a second-thought accessory.

In fact, picking the right running socks is just as important as choosing the right shoes.

Not only can the proper socks improve your running performance, but can also help keep your feet healthy and happy.

An ill-fitting pair of socks can result in toenail problems, bursitis, blisters, infections, and other serious foot issues that may compromise your running.

And you don’t want any of that.

Whether you are going for a short jog around the block, or are conquering long, treacherous trails, the right pair can set the stage for a comfortable, pain-free workout experience.

In short, running sucks without the right socks.

And here is the good news.

Buying socks for running is not rocket science.

That’s why today, dear reader, I’m spilling the beans on proper running socks selection.

In this post, you’ll find a list of handy tips and practical guidelines to help you make the right sock choice.

Use the following tips to help you choose the right socks for running that will help your feet dry and comfortable so you can ensure consistent running success.

So, are you excited?

Then here we go.

How to Choose The Best Running Socks

Athletic socks come in a variety of fabric types, sizes, thicknesses, and cushioning features.

These are the main things to consider when selecting the right running socks.

Consider the following elements when choosing your running socks.

Additional Reading – Here’s the full guide running compression socks.

1. Say No to Cotton

The most important factor to consider when cherry-picking socks for running is, hands down, the material.

As a rule of thumb, steer clear of cotton the entire time (just like your running clothes, see this post).

Why?

Cotton is spongy and absorbent.

Once your feet get wet (whether due to sweat or after stepping in a puddle), they’ll stay wet, and the moisture won’t get “wicked away.”

And here is the real bad news.

Running in damp socks sets the ideal breeding ground for bacteria (nasty smells), and blisters (nagging injuries).

And you don’t want either.

Not only that, running in the winter with cotton socks will make you feel damp and cold.

And that makes for a miserable run.

Sure, cotton is cheaper than technical moisture-wicking synthetic materials, but the proper technical running attire is well worth the extra buck.

Functional Materials for the Socks

Our feet are a work of wonder.

They contain about 250,000 sweat glands.

Put simply, our feet sweat a lot.

That’s why you need running socks made with technical materials, lightweight and equipped with excellent sweat wicking properties.

High-performance socks are specifically designed for runners—they pull moisture away from the skin, and won’t let it turn into an abrasive material that will rub against your feet—all of this helps keep your feet relatively comfortable and dry.

Ideal running socks are made from synthetic materials such as acrylic, CoolMax, and polyester.

Look for these in the ingredient list whenever you are purchasing new socks.

Some high-performance socks are also designed with a mesh venting system.

Also, consider looking for fabrics with anti-odor properties to keep your feet clean and smelling fresh.

Got Any Blisters?

If you’re prone to blisters, consider doing any of the following to limit friction between your feet and the inside of the shoes:

Opt for anti-blister socks that have a double layer system; or
Wear a second layer sock for extra blister protection; or
Go for thicker socks.

2. The Right Size Of Running Socks

When running, it’s essential to have athletic socks that fit properly.

A pair that’s too large or too small can bunch up and sag, and won’t provide you with the right cushioning that is required.

It also should not irritate your skin, nor leave a substantial imprint, particularly in the calves or ankles.

So, as a rule of thumb, avoid socks that bunch up and slip your shoes.

Anytime you have something rubbing against your skin, especially if your skin is damp, you run a high risk of getting painful blisters.

And you don’t want that.

Your socks must be a perfect fit, especially under the arch of the foot and around the heel.

They shouldn’t slide around.

To make sure you have the right size, make sure that the heel portion of the socks perfectly lands on your heel without stretching.

Also, your running socks should be worn fairly tight to the skin, but not so tight that they overstretch or restrict the movement of your toes.

4. The Many Lengths Of Running Socks

In general, socks usually come in four different lengths.

Which length you go for depends on the weather, training intensity, and your own personal preferences.

Here the main types:

Knee length—usually compression running socks that sit just below the knee to cover the entire calf

Crew length—these come up to the calf.

Anklet—these sit right above the ankle, as the name implies.

Socklet—these sit just above the shoe line.

5. Thickness of Fabric

Just like thickness and size, running socks are also designed with different levels of padding.

Different athletic sock materials and styles will provide different levels of cushioning.

Which type of sock you choose depends, as always, on your personal preference.

No suit fits all.

Thick Vs Thin Running Socks

Thick socks typically have extra padding in the heel and toes, which offers superior underfoot comfort, more cushioning, and blister protection, but might be a hurdle when trying to fit into a new pair.

In general, thicker socks are most appropriate for cooler seasons.

On the other hand, the thinner socks are lighter and tend to have a better road feel, but might result in excessive friction when running, especially if you’re prone to blisters.

Generally, thin socks are ideal for hotter seasons.

What’s The Best Running Socks Choice?

Whether you choose a well-padded sock, or something more minimal, in the end, it all boils down to your personal preference.

For instance, super thin socks might not feel comfortable for some individuals, whereas a super thick pair might affect the fit and comfort of the shoes.

But all in all, choose socks that have at least a degree of padding at all points of contact around the foot.

Proper socks should offer a degree of cushioning at impact zones.

These are typically most used and abused parts of your feet.

Try it with the shoes

Keep in mind that the thickness of your sock affects the fit of your shoes, requiring you to go up at least a half shoe size to accommodate for the additional cushioning.

So, when you are trying out a new pair of shoes, make sure to do so with the socks you are going to be running in.

6. Running Compression Socks

According to the current theory, compression socks may speed up recovery and improve performance.

Of course, there is still much debate about this, but it’s something I think you should give it a try and see for yourself.

I believe that it works.

I don’t know exactly how effective compression socks really are when it comes to performance and recovery, but I do enjoy putting them on both during and after my runs—especially long runs.

Compression socks are designed with gradual compression, which improves blood flow to the muscles.

This is believed to lessen muscle fatigue and speed up recovery following a workout.

Some high-tech running socks are designed to mildly compress your muscles to enhance blood circulation, reducing fatigue, and speed up recovery time—all of which can help you run farther for longer and with less fatigue, and soreness.

Also, according to theory, compression socks may reduce your chances of injury and ward off muscle soreness and swelling.

Just make sure they fit right.

Compression socks shouldn’t feel too tight.

After all, their primary purpose is to aid blood circulation to the muscles rather than hindering it.

To ensure that you have the right fit, get a tape measure, measure around the broadest part of your ankle (this measurement is often called the circumference), then measure the widest part of your calves.

Next, while sitting on a chair with your knees bent at a 90-degree angle, size up your calf length by measuring the distance from one finger below the bend in your knees to the ground.

Last up, match your results against the size guide and recommendations on the individual socks’ pages.

Also, you might need to experiment with several brands and styles before settling on one that feels the most comfortable for you.

How to Choose The Best Running Socks – The Conclusion

choosing the right socks for running is, in the end, a question of personal preference. That’s why you need to experiment with different socks lengths and sizes to find the type of socks that works the best for you in different seasons and conditions.

My best advice is to get a variety of socks. By doing so, you’ll be better prepared for any circumstance or weather conditions that come your way.

Banish the Stink: How to Keep Your Running Clothes Smelling Fresh

October 2, 2023November 30, 2016 by David Dack

Tired of your running gear smelling like a locker room after a few intense runs?

We’ve all been there.

After a few intense runs, those shirts, shorts, and socks can start to rival any gym bag in terms of odor. But fear not, I’m here to unravel the mystery of banishing those stubborn smells. If you’re a runner battling the stink, you’re in the right place.

In this post, we’re diving deep into the world of stinky running gear and uncovering the secrets to make them smell fresh as a daisy.

But before we get to the nitty-gritty, let’s chat about why your running clothes can turn into scent factories.

The Source of The Stink

Bad smells, whether it’s your kitchen trash or morning breath, usually have a common culprit lurking in the shadows: bacteria. Now, for your everyday, run-of-the-mill clothes, a good old-fashioned wash is usually enough to bid those bacteria farewell.

But wait, here’s where it gets interesting – when it comes to high-performance fabrics, it’s a whole different ball game. These technical wonders are engineered to keep you cool and dry, thanks to their fancy synthetic materials. Think of them as sweat-wicking superheroes.

But there’s a catch. These high-performance fabrics have some nooks and crannies where bacteria can hide, even after a thorough wash.

So, while your trusty detergent might work wonders on your everyday jeans, it can struggle to reach those sneaky microbes in your running gear. That’s why your favorite workout clothes can sometimes resemble odor magnets, refusing to let go of those funky smells.

Blame the Technology

You see, the root of the stink problem lies in the bacteria hitchhiking on your skin, cozying up in your fabric fibers. Sounds like a job for a washing machine, right? Well, that’s where things go a bit wonky.

Those high-performance running clothes, the ones that make you feel like a superhero on the track? They’re often made from advanced, stretchy materials – picture smooth synthetic fibers that resemble fishing lines. These materials are designed to whisk moisture away, keeping you cool and dry, which is fantastic for your runs.

But here’s the catch – these high-tech fabrics, while excellent at moisture management, can have sneaky nooks and crannies where dirt and odors love to camp out. So, when you toss them in the washing machine, the typical cycle might struggle to dive deep into those tiny grooves.

And that’s how your synthetic super-clothes can sometimes transform into odor magnets, holding onto those funky smells like a champ.

Don’t Hesitate to Wash

Leaving your running gear in a sweaty pile or stuffed into a hamper after a run is basically like rolling out the red carpet for bacteria. They love dark, damp environments, and the longer your gear stays in that state, the more they party and make a stink.

So here’s the golden rule: as soon as you walk through the door after a run, shed your gear like it’s on fire (or at least take it out of your gym bag) and let it air out. If you’re not planning to do laundry immediately, give those clothes some room to breathe – hang them up or lay them out on a drying rack. Fresh air is their best friend, and it’s your secret weapon against the impending odor invasion.

Air Them out

Your secret weapon in the battle against smelly workout clothes? Fresh air. As soon as you finish your run, make a beeline for exposing those sweaty garments to the great outdoors.

Why, you ask? Well, if you trap your clothes in an enclosed space, it’s like throwing a bacteria party with your gear on the dance floor. Those nasty microbes thrive in dark, damp environments, and the longer you leave your workout clothes in lockdown, the worse the smell gets.

But that’s not the whole story. Besides being bacteria’s best hangout spot, an enclosed space can also do a number on your fabric. It speeds up the deterioration process, meaning your running gear will wear out faster than your running shoes on a sprint. And who wants that?

So, if you’re not planning to do a load of laundry right after your workout, give those clothes some room to breathe. Don’t just toss them on your bathroom floor or into your laundry hamper.

Hang them outside if you can, or if you’re indoors, a drying rack or even the side of a laundry basket will do the trick. Your nose and your running gear will thank you.

Ease up on the Detergent

Ah, the detergent dilemma. Most folks think that dumping in extra detergent is the key to cleaner clothes, but guess what? It’s actually a recipe for trouble.

You see, washing machines are built with a standard cycle that’s designed to handle a specific amount of detergent. When you go overboard with the soap, it doesn’t magically wash your clothes better. Instead, the excess detergent sticks around like an unwelcome guest at a party, causing all sorts of issues.

This detergent buildup on your clothing becomes a cozy home for mold and mildew, creating the perfect breeding ground for bacteria. So, what’s the solution? Ease up on the detergent. Instead of the usual amount, try using just half or three-quarters and give your clothes a good old sniff test to check if they’re coming out clean and fresh.

Or better yet, look for a detergent specially designed for fitness and sports clothing. Brands like Tide plus Febreze Freshness Sport or Win High-Performance Sports Detergent are excellent choices. And if you’re still battling stubborn odors, toss in an anti-odor in-wash eliminator like Febreze In-Wash Odor Eliminator for that extra freshness boost.

Skip the Fabric Softener

You see, fabric softeners have a sneaky way of creating a barrier that locks in those unpleasant smells, turning your workout gear into a smelly prison. It’s like they’re saying, “No freshness allowed!” Not only that, but they also obstruct the detergent and water from reaching those nooks and crannies where bacteria love to hide.

And here’s the kicker: fabric softeners have a knack for wreaking havoc on the stretchy materials that make up your technical workout attire. So, not only will your clothes stink, but they’ll also lose their shape and fit.

So, do yourself and your running clothes a favor – steer clear of fabric softeners, whether they come in sheets or liquid form. Opt for detergents that are free of dyes or fragrances instead.

And if you’re battling persistent odors, consider adding half a cup of white vinegar to your wash cycle (check tip No. 5 for more on that).

Pre-Soak Your Running Gear

Before you toss your running clothes into the wash, take a moment to give them a refreshing pre-soak. All you need is four parts cold water and one part white distilled vinegar. Mix them up, and let your clothes bask in this magical solution for about 30 minutes.

Now, why white vinegar, you ask? Well, it has a secret weapon – a low level of acid that’s fantastic at cutting through those stubborn bacteria. While your clothes soak, it works its magic, releasing the odor’s grip on your gear. So when you finally toss them in the wash, those persistent odors are ready to be flushed away, leaving your running clothes smelling clean and fresh.

Wash your Clothes ASAP

When it comes to washing your post-workout, sweat-drenched running clothes, there’s one cardinal rule you should never break: wash them ASAP!

Don’t let your workout clothes steep and marinate in that sweaty concoction; it’s a recipe for stubborn odors. So, as soon as you’re done with your exercise, make a beeline for the laundry room or your washing machine.

Now, here are three golden guidelines for achieving that perfect wash:

(1) Use your hands

If you don’t have a washing machine nearby, don’t fret. Handwashing is your secret weapon. In fact, it might just be the best thing you can do to battle those lingering smells, bid farewell to pesky stains, and extend the lifespan of your cherished workout garments.

(2) Flip Them

When washing your running gear, especially those trusty leggings, flip them inside out. This ingenious move gives your detergent direct access to the smelliest and dirtiest parts of the fabrics. Those areas are where bacteria love to hang out. Plus, it helps protect the exterior of your gear from pilling and wear and tear.

(3) Wash them Separately

If you’re looking to keep your other casual clothing smelling fresh, remember to wash your regular clothes separately. Even if you’ve followed every tip in the book, some odors can be incredibly stubborn. So, avoid passing them on to your work attire or favorite jeans.

Also, resist the urge to mix multiple people’s smelly workout clothes; that won’t end well for anyone involved.

Use the Right Amount of Laundry Detergent

Let’s talk about the magic of laundry detergent, shall we?

But here’s a secret: more isn’t always better.

Using an excess of detergent in the hope that it’ll work miracles might just backfire on you in the laundry room.

You see that excess detergent doesn’t magically disappear; it clings to your workout gear like a clingy friend, forming a rather unpleasant alliance with dead skin cells and potentially fostering some unwanted fungus. Not exactly the laundry day outcome you’re aiming for, right?

So whether you’re a loyal fan of good ol’ Tide or you prefer specialized sports detergents like Nathan’s Sports Wash, here’s a nugget of wisdom: it’s crucial to use the right amount of detergent in your washing machine.

So, how much should you use? Well, I’d recommend sticking to no more than two teaspoons of high-performing brands like Persil, Wish, or Tide for a full load. Trust me, it’s often more than enough to get your laundry smelling fresh and clean.

Now, if you want to go that extra mile in the battle against lingering odors, here’s a neat trick: during the rinse cycle, add half a cup of baking soda to your laundry. This humble kitchen staple works wonders in helping banish those stubborn smells for good.

Additional resource – How to clean running shoes

Add Vinegar

Let’s talk about a laundry hack that’s practically a superhero when it comes to keeping your running clothes smelling as fresh as a field of daisies!

Enter white vinegar, the magical elixir that can work wonders in banishing those stubborn odors from your workout gear. Trust me; this might just be the miraculous cure you’ve been searching for.

So, here’s the secret recipe for this laundry superhero: the vinegar pre-wash tactic!

Step 1:

Find a clean kitchen sink (because cleanliness is key when battling odors), and prepare a solution. Mix one part white vinegar with four parts cold water.

Now, toss your sweaty workout clothes into this concoction and let them chill for at least half an hour. This nifty trick not only disinfects your clothes but also loosens those stubborn stains before the wash.

Step 2:

After the pre-soak party, it’s time to proceed with the main event—the washing! You can choose to do this either manually or by using a trusty washing machine. Your clothes will be primed and ready for battle against those persistent odors.

For an extra odor-fighting punch, consider adding one cup of white vinegar to your wash during the rinse cycle. And if you’re dealing with a truly epic stink, don’t hesitate to up the ante by using two cups.

6. Hang Them to Dry

Most running clothes are like little tech wonders, engineered from special fabrics that insulate heat and wick away moisture. They’ve got all the bells and whistles, and you’ve come to love the performance they offer. But, and it’s a big “but,” you should never just toss them in the dryer.

Why, you ask? Well, high heat can spell disaster for your beloved gear, causing shrinkage or damage that shortens its lifespan. And let’s be honest, we want our running clothes to last as long as possible, right?

So, what’s the smart move here? The best way to dry technical fabric is to let it air dry. If you’re lucky enough to have a drying rack in your bathroom, that’s the perfect spot to hang them. If not, look for a sunny spot where your clothes can bask in the sunlight.

Here’s a fun tidbit: The sun’s rays are like nature’s little laundry assistants. They naturally discourage the growth of bacteria and work like magic to zap stains and odors right out of your clothing, keeping them cleaner and fresher for longer.

But I get it; sometimes, life throws a curveball, and you need your gear ready ASAP. In those desperate times, you might consider using the dryer. If you do, opt for the lowest heat setting available. It’s a compromise that will save the elastic and minimize shrinkage or damage to your clothes.

Additional Resource – Here’s how to dry running shoes.

Conquer Winter Workouts: Essential Guide to Cold-Weather Running Gear

November 13, 2023December 9, 2015 by David Dack

Hey there, winter warriors!

It’s that time of year again when the frosty winds and shorter days might tempt you to hibernate indoors. But wait! Before you trade your running shoes for cozy slippers, let’s talk about something magical: winter running.

Sure, the cold months can be a bit… well, chilly, but that’s no reason to hang up your running shoes. In fact, it’s the perfect opportunity to experience the thrill of running in a winter wonderland.

Picture this: You, bundled up like a pro, taking brisk strides as the snowflakes dance around you. The crisp air filling your lungs, and the world, still and serene, is your playground. Trust me, it’s an adventure waiting to happen!

Now, I get it; winter running can seem daunting. But fear not, because I’m about to spill the beans on how to conquer the cold and turn your winter runs into exhilarating escapades. From the right gear to pro tips, we’ve got it all covered.

So, are you ready to defy the winter blues and embrace the chill? Well then, let’s lace up those shoes and dive into the wonderful world of winter running!

The Golden Rule Of Proper Winter Running Clothes

When it comes to dressing for winter runs, there’s one golden rule that can be your saving grace: the 20-degree rule.

Here’s why it’s your best ally for staying comfortable and avoiding over-layering:

The Science Behind It

Your body’s perception of temperature changes as you start running, and your heart rate increases. What initially feels chilly can quickly turn into a comfortable temperature.

Preventing Over-Layering

Over-layering can lead to excessive sweating and discomfort. It’s a common mistake to overdress for the cold, only to regret it once you’re warmed up.

How It Works

If the outdoor temperature is 40 degrees Fahrenheit, following the 20-degree rule means dressing as if it were 60 degrees.

Expect to feel a bit cold during the first part of your run. As your body generates heat, you’ll quickly warm up and feel comfortable.

Layer Wisely

With the 20-degree rule in mind, opt for a moisture-wicking base layer, an insulating layer, and a windproof and waterproof outer shell as needed.

The Exact Winter Running Gear You Need

Dressing for winter running is all about covering your body from head to toe, leaving nothing exposed.

Doing this will not only make running in the cold more enjoyable and protect you from the cold and wind, but it will also prevent chapping, frostbites, and a host of other troubles.

Additional Resource – Here’s the full guide to a proper running kit.

Winter Running Clothes 1. Your Head and Neck

Keeping your head and ears warm during cold-weather runs is crucial for comfort and regulating your body temperature.

Here’s why it matters and how to do it right:

Significant Heat Loss: Your head is a prime area for heat loss, accounting for up to 10% or more of your body heat. Keeping it covered is essential.
Material Matters: Opt for a lightweight thermal hat made of technical materials. These fabrics lock in just the right amount of heat while keeping your head warm and dry.
Balaclava Bonus: Balaclavas are fantastic for extreme cold. They cover the head and part of the face, providing ultimate protection. You can even pull them over your mouth to warm the air you breathe.
Ear Protection: If you prefer not to wear a full hat, go for a thermal headband or ear warmer. These keep your ears toasty while preventing overheating.
Music Lovers’ Solution: Headbands also help music lovers by preventing pain in the inner ear caused by airflow between earbuds.
Vaseline or BodyGlide: For added protection, apply Vaseline or BodyGlide on exposed skin, especially on your lips, cheeks, nose, and ears. This guards against frostbite, chapping, and windburn.
Balance is Key: While staying warm is essential, be mindful of overheating. Dressing in layers allows you to adjust your attire as your body warms up during your run.
Windy and Frigid Days: On extremely windy and frigid days, extra coverage for your neck and face is a lifesaver.

Additional Resource- Here’s your guide to running sunglasses

Winter Running Clothes – 2. Upper Body Winter Workout Gear

Alright, winter warriors, it’s time to get down to the nitty-gritty of dressing for those chilly runs. When it comes to winter runs, the name of the game is layers. But not just any layers—smart, moisture-wicking, warmth-trapping layers!

Why Layers, You Ask?

The right layers act as your cozy cocoon, locking in precious body heat. So, even when it’s icy outside, you’ll feel snug as a bug in a rug.

Stay Dry, Stay SafHere’s the kicker—these layers don’t just keep the cold out; they also let the sweat out. That’s right; they’re breathable! Say goodbye to that clammy feeling and hello to dry, comfortable runs.

Look for fabrics that are lightweight, comfy, and breathable. One word of advice: steer clear of cotton! Cotton traps moisture, leaving you feeling like a walking icicle. Not fun..

Here is how you should layer on your upper body for an enjoyable and safe winter running experience:

Base Layer

Alright, let’s dive deeper into the world of winter running layers, starting with the MVP—the base layer. When it comes to staying toasty during those frigid runs, this layer is your best buddy.

Why Is the Base Layer So Important?

It’s the layer in direct contact with your skin, so it sets the tone for how warm and happy you’ll be out there.

This layer’s role is to wick moisture away from your skin. Fabrics like polypropylene, Thermax, Dryfit, CoolMax, or Thinsulate are your go-tos here. Say goodbye to sweaty discomfort.

Why Not Cotton?

Cotton may be comfy for your PJs, but it’s a no-go for running in the cold. Cotton traps moisture, leaving you feeling like you took a dive into a chilly pool. Not fun, right?

Choose Your Sleeve Length Wisely

If it’s above 35°F, a long-sleeve base layer can work wonders. But hey, it’s your run, your rules. Experiment with different layers until you find your perfect combo.

When the Mercury Drops…

If it’s colder than 35°F, consider tossing a midlayer into the mix for extra protection against the chill.

Additional guide – Here’s how to breathe when running in the cold

Middle Layer

When the mercury dips below 25°F, this layer becomes your best friend. It’s the key to trapping precious warmth on those bone-chilling days.

Choosing the Right Fabric

Look for fabrics like Dryline, polyester fleece, Thermafleece, Polartec, Akwatec, or Thermax. These materials excel at keeping you cozy.

Stay Warm, Stay Stylish

Depending on your preference, you can go for heavier layers made from fleece or polyester. Or if you’re braving frigid temps, consider an insulated jacket..

Outer layer

The outer layer is your final line of defense against the cold, rain, snow, and wind. It’s like your trusty shield, protecting you from Mother Nature’s worst moods.

Base, Mid, and Outer Layer

For low temperatures and precipitation, you need a trio of layers: a moisture-wicking base layer, an insulating midlayer, and the grand finale, your outer layer.

The Zipper Advantage

Opt for a jacket with a zipper or half-zipper. This nifty feature lets you regulate your temperature by zipping up or down. If things get too toasty, tie your jacket around your waist. Easy peasy!

Extra Length and Handy Pockets

Cover Your Assets: Look for a longer jacket that covers your behind. It’s a lifesaver in cold, wet conditions. And don’t forget pockets! They’re perfect for stashing your hat and gloves when you start feeling the heat.

The Right Fabrics for the Win

Fabric Matters: When shopping for an outer layer, focus on fabrics like Supplex, ClimaFit, nylon, Gore-Tex, Microsuplex, and Windstopper. These materials are like armor against the cold.

Vest Option

Go Sleeveless: If you’re not a fan of jackets, consider a vest. It’s a fantastic alternative that keeps your core cozy while letting your arms breathe.

Additional Resource – What’s the best temperature for running?

Winter Running Clothes 4. Hands

Chilly fingers cramping your running style? Say no more! I’ve got the scoop on keeping those digits toasty during your winter workouts.

The Mighty Mittens vs. Cool Gloves

Slip on a trusty pair of gloves when the mercury drops below 40 degrees F. Opt for gloves crafted from technical materials to keep your hands warm and dry. Polyester blends work wonders for winter runs.

Tech Savvy? Choose Wisely!

Are you glued to your smartphone even when you run? No worries! Look for gloves with “tech tip fingers.” They’ll let you work your touchscreen gadgets with ease while keeping your hands snug.

Additional Resource – Your guide to the best running hats.

Mittens for Frigid Days

When the cold bites and gloves just won’t cut it, it’s time to embrace the warmth and comfort of running mittens. These cozy hand-warmers are a true game-changer for frosty runs.

Hand Saver Extraordinaire

Mittens are your ultimate “hand savers.” They outperform gloves in the battle against the cold, providing top-notch protection and warmth.

Stay Toasty with a Handy Trick

While you’re out on your chilly run, keep those mittens toasty by gently clenching and unclenching your fists. Just remember, don’t overdo it—too much tension can zap your energy.

Additional Resource – Here’s your guide to hydration running vests

, winter running clothes – 5. Lower Body Gear

When it comes to your lower half during winter runs, remember this golden rule: dress for temperatures that are 20 degrees warmer than they actually are. Now, let’s dive into your options:

These are my top picks for staying cozy in cold weather. They provide that essential compression layer against your skin, wicking away sweat and keeping you dry and warm. Look for synthetic fabrics like Thinsulate, polypropylene, and Thermion for the best results.

Another option is layering. Start with a moisture-wicking base layer, then add running tights or pants over them. This combination keeps you warm while effectively managing moisture.

If you’re into a unique style, you can wear shorts over your tights. It’s not just a fashion statement; it also adds an extra layer of insulation.

Winter running clothes – 6. Winter Running Socks

Your feet deserve some love, especially during winter runs. Here’s the deal: never, and I mean NEVER, wear cotton socks for running. Cotton doesn’t play nice with moisture; it soaks it up and stays wet, making your feet cold, miserable, and susceptible to frostbites and blisters.

Instead, treat your feet to wicking socks made from materials like wool, CoolMax, or acrylic. These socks keep your tootsies warm and dry, which is precisely what you want for winter runs.

In my experience, Smartwool and Breath Thermo socks are top choices for winter running. Personally, I’m a fan of Smartwool Ph.D. Toe Sock Mini – they not only regulate temperature but also keep those stinky bacteria at bay.

Additional Resource – How to choose a running jacket

7. Shoes For Winter Running

When you’re hitting the snowy, slippery, and wet trails of winter, your choice of footwear can make or break your run. Regular running shoes, with all their ventilation, just won’t cut it when you’re battling the elements.

So, what should you look for in winter running shoes? Protection, traction, and warmth are key. You’ll want shoes that shield your feet from rain, snow, and all that winter nastiness. Plus, a little extra traction goes a long way in preventing those icy slips and slides.

Consider investing in a pair of winter-specific running shoes designed to tackle these conditions. They often feature waterproof or water-resistant materials, warm insulation, and improved traction. These specialized shoes will keep your feet cozy and safe, so you can keep conquering those winter runs.

So what’s the solution here? You have three options to choose from:

Option 1: Trail shoes

When it comes to winter running, having the right footwear can make all the difference. Trail running shoes can be a fantastic choice, especially if you pair them with moisture-wicking socks and do your best to avoid puddles.

Here’s why trail shoes shine in winter conditions:

Waterproofing: Trail shoes are often designed to be waterproof or water-resistant. This means your feet stay dry even when you encounter slushy, wet, or snowy terrain.
Traction: These shoes are built for the rugged outdoors, so they typically offer excellent traction. That extra grip can be a lifesaver on slippery winter trails.
Durability: Winter can be tough on your shoes. Trail running shoes are built to withstand rugged terrain, making them a durable choice for the season.

However, keep in mind that trail shoes might not always be the perfect fit. In some situations, you may need even more traction and protection. So, assess your running environment and choose your footwear accordingly.

Here is your second option.

Option 2: Winter shoes

When the cold weather sets in, and you’re determined to keep running, don’t underestimate the importance of the right footwear. Winter running shoes, especially those with waterproof features like Gore-Tex, can be a game-changer.

Here’s why winter running shoes are a must-have for chilly, wet, or snowy conditions:

Waterproof Protection: With waterproof fabrics in the shoe’s upper, your feet stay dry even in freezing rain or slushy snow. No more soggy, uncomfortable runs.
Traction: Winter running often means dealing with slippery surfaces, whether it’s icy sidewalks or wet trails. These shoes provide the extra traction you need to stay on your feet.
Stability: Uneven terrains and unpredictable winter surfaces require stability. Dedicated winter running shoes, like the Saucony Men’s Xodus 5.0, offer the support and balance you need.

Option 3: Winter-Proof your Shoes

Winter running can be challenging, especially if you don’t have dedicated winter or trail running shoes. But fear not, there are a couple of hacks to make your regular running shoes more winter-friendly:

Duct Tape for Extra Protection: If you can’t afford a pair of Gore-Tex or winter shoes, duct tape can be your best friend. Cover the mesh on the upper and toes of your regular running shoes with duct tape. This provides extra protection against cold, wind, and moisture, keeping your feet warmer and drier.
YaxTrax for Improved Traction: YaxTrax is a handy accessory that you can easily strap onto your running shoes. These traction aids offer better grip on icy roads and slippery terrain. They are a game-changer for winter runners, especially if you encounter icy patches during your routes. Just remember to remove them when running on dry surfaces to avoid feeling clunky.

Note – Here’s how to breathe in the cold.

Winter Running Gear – The Conclusion

Your comfort level while running in the cold will depend mainly on your own personal preference, how fast you are running, how long your run is, and how much you tolerate the cold, so your ideal winter running outfit may differ from mine or someone else’s.

Therefore, nothing is written in stone here.

In the end, it’s your call to make.

Every person is different and responds differently to different temperatures and weather conditions.

I hope you find my tips on proper cold-weather running gear to be helpful. And in case you have any additional tip you swear by and you would like to share, feel free to add them in the comments section. I will be really grateful.