How to Choose Best Running Sunglasses

couple runner with sunglasses

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:


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.

runner choosing proper running sunglasses

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.


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

running with a bunion

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.


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 choose running shoes for beginners

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, 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:

  1. Have a podiatrist assess your foot type.
  2. Check the wear patterns on the soles of a pair of worn-in shoes.
  3. 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.


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.

The 6 Must-Have Running Gadgets

Running Gadgets

Running is one of the most convenient and simple forms of aerobic exercises in the world.

You can do it virtually anywhere without needing a gym or fancy gear.

That said, technology can improve almost everything we do—running is no exception.

Thanks to the massive growth of fitness wearable technology, running gadgets have become a training necessity.

Whether you’re looking to measure your training data, have the upper hand over your competition, or you want to put technology to your advantage, many gadgets will meet your needs and help you reach your goals.

The Running Gadgets You Need To Have

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.


  1. A GPS watch with Heart Rate Monitor

If you’re into analyzing training metrics, you’ll love GPS watches.

With a GPS watch, you can track all kind of information.

You can monitor your pace, training time, distance, calorie burn, and how to get back to the starting point, and so much more.

Also, look for sweat-resistant rubber watch straps that won’t irritate your skin while you’re working out.

This makes them great for a variety of different exercises—not just running.

Your exact choice is a matter of your training goals and budget.

Remember that the most expensive brand isn’t always the best gadget for achieving your running goals.

The Price

You can find GPS watches in a wide range of prices and style—guaranteed to fit any budget or personal preference.

The usual prices range from around $100 and run s high as $1000 or more.

The more you spend, the more features you get.

2. Wireless Headphones

Research has revealed that listening to music while exercising can keep you in the zone for longer and help you improve your training performance and experience.

That’s one reason why investing in a proper set of running headphone is worth it.

That said, your standard smartphone earbuds do not make the cut.

Instead, you’ll need a set of proper running wireless headphones if you’re serious about making the most out of music when running.

Ask yourself the following when choosing your next running headphone:

  • Are they waterproof/sweatproof?
  • Are the volume controls easily adjustable?
  • Are they compatible with running apps?
  • Are they light enough that they won’t bounce around while running?
  • Do they provide a secure fit so you can get lost in the music while pounding the pavement?

If a given set does not meet a couple of more of these requirements, then keep looking.

Additional resource – Prescription Glasses for runners

woman runner headphone

The Price

Again, there are many wireless bud options for runners in a wide range of prices and styles.

It’s all up to you and how much you’re willing to shell out on a pair.

In general, they can set you back by $40 to $150.

Remember to give them a test run inside the store before you make the purchase.

3. Knuckle Lights

If you have a full-time job and kids to look after, hitting the pavement early morning or later in the evening are often the only options you got for logging in your miles.

If you want to ensure excellent visibility when braving the dark outdoors, then knuckle lights are precisely what you need.

Knuckle Lights are designed to be worn on the outermost part of the hands, in the ideal position to illuminate the entire area in front of you.

Make sure to pick ones that are lightweight, waterproof, and come with adaptable straps so you can make them fit comfortably around your knuckles while running.

Price Range

Expect to pay about $30 to $40 for a good set of knuckle lights.

4. Foam Roller

Pounding the pavement places your muscles and fascia under a constant process of breakdown.

This can cause inflammation and irritation to the connective tissues surrounding your muscles, resulting in tight muscles and a host of mobility issues.

Here’s the good news.

Known as “poor man’s massage,” foam rolling is exactly what you need to fix this damage.

This handy tool can help you dig deep into your muscles to break up scar tissue, speed up recovery, and improve overall mobility.

Foam rolling is a type of self-myofascial release, or in other words, a soft tissue massage.

It places pressure on the soft tissue to increase blood flow, release tightness, promote muscle recovery, and so much more.

More specifically, the foam roller directly targets your facia.

This is a fibrous layer of connective tissues that encloses all of the muscles in your body.

The Price

Unlike some of the other items, a foam roller is pretty affordable, costing about $10 to $30, depending on the size you want.

Running Gadgets

5. Yaktrax

Are you a serious runner who wants to keep hitting the pavement all year long?

I got the perfect solution for that.

Yaktrax devices consist of slips that attach themselves to your running shoes.

These provide enough grip to allow for walking and running on ice and/or snow-covered streets and trails.

This should increase training consistently and keep your training year-round.

A good set should be super light to the point that they don’t interfere with your stride.

Price Range

Yaktrax devices are priced within the $20 to $40 range.

6. A Running Belt

A running belt is more than a fashion statement.

It’s is a training necessity that helps store your water bottle, iPod, keys, and pretty much anything else you’d need to bring along while running.

Choose a belt that sits comfortably against your body so that you don’t have to worry about it bouncing around on every step you take.

The belt should have adjustable straps and buckles.

Price Range

Prices differ widely starting from $10 to up to $50 or more, depending on your own needs and preferences.


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

how to choose Running Compression Socks

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.


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.


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.

how to choose compression socks for running


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.

Running Gear for Beginners – Your Running Equipment Guide

choosing Running Gear for Beginners

Looking for the best advice on how to choose the right running gear? Then you have come to the right place.

Here’s the truth.

Your running equipment has an enormous impact on your training performance and running motivation. In fact, having the right gear is crucial—whether you’re a complete beginner or a veteran athlete.

The right gear improves your chances of success, and might even make your runs more enjoyable.

In today’s post, I’m sharing with you a list of the must-have running items for all runners, new and old.

This post will be particularly useful for those of you who don’t have the first clue as to what running gear you might—or not might not—need.

So, are you excited?

Then here we go.

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 on your person during a workout.

And it’s a big business.

From running shoes,  technical clothing, performance socks, hydration belt, 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, T-shirt, shorts, socks, and a sports bra for female runners.

If you already have these in your wardrobe, then you got 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

Your running shoes are the most important piece of protective running equipment you need as a runner.

Thus, you should spend time and money looking for the perfect pair.

If you want to stay a healthy and pain-free runner, then you need a pair of well-cushioned running shoes that feel comfortable and match your unique foot biomechanics and gait.

I hate to break it to you, but running in old or ill-fitting sneakers is not the wise thing to do.

It’s, in fact, one of the leading causes of pain and injury.

So, if you have a used pair gathering dust at the back of your closet, get rid of them, head to the closest specialty running store, and buy a new pair.

I personally like Brooke and Nike running shoes, but feel free to try out other brands and styles.

I’m not affiliated with any shoe brand, and I cannot recommend a perfect pair.

You decide.

running equipment

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 nor over pay. A cheap pair will not provide with 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

Sure, the most expensive pair in the store is not inherently the best, but, at least, don’t skimp.

You can always go for a low-priced pair, but often than not, these are made with rock-bottom, non-durable materials, which provide little to no protection.

However, a mid-range shoe—80 to $120—usually has excellent cushioning and stability properties.

If you still want to save off a few bucks then go for last year’s version of a mid or top-range shoe.

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

Expect to pay: $80-$160

Running Gear  2 – Running Clothing

Although they’re the most critical, shoes are not the only running equipment that makes your running comfortable and more enjoyable.

Clothing also matters.

The Importance of High Tech Materials

There are many features to look for when choosing running accesories.

But most importantly, choose items made of high-performance, synthetic materials such as polyester, Coolmax nylon, or Lycra.

These wick moisture away from your body in the same way a candle absorbs liquid.

What’s more?

High-performance fabrics are also lightweight and designed to move with your body.

High-tech fabrics can help you regulate your body heat—even in weather extremes. This works by retaining heat during winter training and dissipating it during hot summer days.

For more icing on the cake, high-performance clothing dries faster. They also better endure use and washing cycles than exercise clothes made of cotton.

Say No to Cotton

Now that you know what makes great running clothing let’s discuss what you should avoid.

As a rule, say no to cotton. Cotton is comfortable only when it’s dry.

Once it gets wet, it stays wet, turning heavy and scratchy. This can chafe the skin, leading to painful blisters.

Cotton does not also allow for proper temperature regulation. You’ll overheat in the summer and freeze in the winter.

What’s more?

Avoid wearing sweatpants. These are designed to help keep your body warm in cold temperatures but can be counterproductive when running as logging the miles makes you work up some heat.

All of this heat can get trapped close to your body. In fact, the longer you run, the more uncomfortable they become.

That’s why you should only use sweatpants for short runs, especially when worn an outer layer when it’s really cold.

The Running Accessories and Clothes You Need

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


Shirt choice depends on the weather.

That’s why you will need shirts for different seasons and temperatures in a wide range of weights and fabrics.

These might include sleeveless shirt, light shirts, heavy turtlenecks, etc.

Go for Technical Fabrics

As a rule of thumb, steer clear of cotton shirts.

Technical materials feel comfortable, light and cool against the skin, unlike cotton which, once it gets wet, it stays wet, turning into cumbersome and scratchy material that can cause chafed underarms and bleeding nipples.

Furthermore, technical fabrics can regulate your body temperature by dissipating heat during hot weather training and retaining it when the temperature drops.

A good running T-shirt is typically made from nylon, or brand names like Dri-Fit, Climalite or Coolmax.

It should feel cool, light and comfortable against the skin.

To regulate body temperature, get a shirt with a mesh panel covering high heat areas such as the back, underarms, and sides.

Whatever you end up sporting, make sure it fits nicely and loosely, so it doesn’t bother you while running.

Expect to pay $20 to $50.

Additional resource – Your guide to running compression arm sleeves

Leg Attire

You’ll need leg attire that moves as you move while protecting you from the elements.

Running shorts and running tights are the best options.

These can be used both during road and off-road training.

When it comes to leg attire, the two choices I recommend are shorts and running tights.

In my experience, the best shorts are those made of breathable, lightweight fabrics, with a light mesh interior underwear lining.

Also, consider getting shorts with a key pocket or extra pockets for carrying gels, keys, ID, or phone.

Proper tights are made from high-performance stretchy fabrics, like Nylon or Supplex.

These can draw moisture away from the body, and keep you running comfortably, regardless of outdoor temperatures.

Tights also work well for the overweight beginner as they often protect against chafing and painful irritation in the inner thighs.

But, all in all, your leg attire should be made of a lightweight construction that protects you from debris and undergrowth and does not hinder your movement.

Expect to pay $20 to $60.

Additional resource – Compression leggings for running

The Shorts

Running shorts are an integral part of your running kit.

As a rule of thumb, your running shorts should provide you with enough support, comfort, and practicality.

Make sure your shorts have a non-restrictive feel.

They should provide you with a maximum range of motion for you to run at your best and unleash your full potential.

Also, consider getting shorts with an inner brief to provide with excellent internal support that acts as underwear, and a zip pocket or additional pockets for carrying your phone, keys, and/or gels during long training sessions and races.

Expect to pay $20 to $50

The Tights

Running tights come in a variety of different lengths, from knickers to 2/4-length to full-length.

So, choose whatever works the best for you.

Proper tights can help cut the risks of chafing in the inner thighs and are ideal to wear on colder days.

Tights work well for the overweight beginner as they often protect against chafing and painful irritation in the inner thighs.

Longer shorts are also an option here.

Proper tights are typically made from synthetic stretchy fabrics, such as Supplex or Polyester to provide with a flexible and stretchy fit.

Expect to pay $20 to $70

Your Underwear

Last but not least, you’ll also want to wear underwear with leg attire.

A proper pair of running underwear should provide you with a good layer of support and insulation, particularly during winter.

Go for whatever works the best for you.

As long it’s comfortable, you’re good to go.

Expect to pay: $5 to $20

Sports Bras

Listen up, ladies, a proper, high-impact, sports bra is non-negotiable for running—especially if you are serious about the sport.

An improper sports bra won’t provide you with enough support to reduce breast movement while running.

This bouncing action is not only uncomfortable but can also stretch the ligament around the breast, which is an irreversible damage in most cases.

And any permanent stretching of these supporting ligaments can cause the breast to droop.

Here is the good news.

A proper sports bra can drastically reduce that unwanted movement—by up to 50 to 60 percent according to experts.

So, whatever you end up getting, make sure it’s comfortable and has been designed for high impact activities.

Expect to pay: $20 to $50.

Running Socks

The fit of your running socks can make a huge difference in your running comfort and experience.

Thus, do not run in socks that suck.

First, your running socks should be constructed with high-performance technical materials.

These will keep your feet dry and cool, which can reduce the risks of blisters.

In fact, some high-performance socks include a mesh venting system for more breathability and comfort.
Secondly, make sure your socks are a good fit, especially under the arch of the foot and around the heel.

Avoid socks that slide off your feet or bunch up inside of your shoes.

These will irritate you while running, leading to horrid blisters.

If you are blister prone, opt for thicker running socks, or double up.

For more protection, look for socks that provide extra padding in the heel and the rear of the foot.

You can also give compression socks a try.

Expect to pay: $10 to $30

Running Jackets

When it’s too cold outside, an extra outer layer is needed to protect you from the elements.

As a rule, your running jacket must repel water, and the fabrics also wick sweat and dry fast.

It also should be breathable and have proper ventilation, so you don’t wind up sweating more because of it.

The best running jackets are usually made from fabrics like Ripstop Nylon or Pertex.

Expect to pay $20 to $70

Additional Resource – Your guid to running jackets

Running Hat

While the theory that we lose 40 percent of heat throughout the head has been debunked, it still has some extra protection against the cold.

A running winter hat will help you in cold temps.

For more protection, choose hats made of warmer fabrics like wool or cashmere to keep your head cozy.

Expect to pay $15 to $50

Additional Resource – Your guide to the best running hats.

Running Gloves

Another piece of kit that’s essential during the winter is a pair of running gloves.

Choose a pair of breathable, moisture-wicking gloves.

For freezing temperatures, go for thin linter gloves to keep your hands toasty and comfortable.

Expect to pay $20 to $60

Find the Right Mixes

Many factors determine what mixes of of running accessories needed to stay comfortable while running.

These include the time of day you train, your training intensity, workout lengths, climate conditions, outdoor temperatures, and your personal preferences.

As a rule of thumb, your running wardrobe should be versatile and adaptable, carrying you from the coldest months for the hottest months—especially if you run most of the time outdoors.

Here are a few tips to help you dress right whenever you’re heading out for a run.

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

During the cold season, you need to dress warmly, but bear in mind that running will increase your heart rate and body temperature.

So, don’t overdress.

The simple solution is to dress in layers of light, breathable clothing items.

So, for instance, if halfway through the session you feel too warm, you can remove the extra layers.

The Main Layers

Start with a base layer of the close-fitting and moisture-wicking dry layer, such as a tank top, or a technical T-shirt.

Next, put on a looser fitting, warmer layer, such as a long sleeve shirt, or a fleece pullover on top.

Last up, the last layer (or the outer shell) should be a wind- and water-proof layer, such as a nylon shell or a windbreaker.

Additional resource – Prescription Glasses for runners

More Running Gear

You’ll also need headwear for different weather conditions—mainly a face mask, or balaclava for cold and win, a stocking for cold, and a cap with a visor to protect you from the sun, blinding headlights and rain.

For rainy days, opt for waterproof pants, wind-resistant jackets and sweatpants to keep you running dry and comfortable.

Want more? Here’s the full guide to winter running gear.

list of running gear for beginners

Running Gear 4 – Sports Watch

If you are serious about your training routine, then a specialized sports watch will come in handy.

A good GPS watch can turn each workout into a data-producing session.

It is ideal for keeping track of your running time, taking splits during the race, and help you see patterns in your training—all of which can encourage you to push the pace and run faster.

As a beginner runner, you can also use the sports watch “stop and start” button to measure run/walk intervals, making sure you’re training within your fitness level.

Not only that, this interpretive piece of equipment is often equipped with a GPS system that tracks how far and how fast you run.

Just don’t get me wrong.

As a beginner runner, you don’t need a fancy digital timepiece.

In fact, a simple watch with a stop and start button can do the trick.

Once you get more sophisticated, consider getting a running watch that can track your pace, heart rate, running intervals, and pace, etc.—especially if you do any speedwork or carefully paced workouts.

You can choose from a wide variety of watches.

They can range from a cheap Gosasa GOSK1155B costing around $12 to a several hundred dollars Garmin Forerunner 910XT multifunctional and GPS-Enabled Sports Watch.

Expect to pay: $10-$300+

Additional Resource- Here’s your guide to running sunglasses

Running Gear 5 – Headphones

I love music, and Rock My Run Premium has made my running routine tenfold more enjoyable.

Numerous studies have linked music to improved running performance, consistency, and overall more enjoyable training experience.

In other words, having something to listen to while pounding the pavement can make your runs that much better.

That’s why having a proper pair of running headphones are some of the most essential running gear you can get these days.

Good running headphones should have these three traits:

  • They need to be tough enough to keep up with your training,
  • They must be moisture-resistant so that they won’t get damaged by sweat or rain.
  • They should fit nicely and comfortably in your ear. If your headphones fall out as you run, they’re useless. In fact, fit is the most important factor, no matter how superior the music quality is.

In case you’re not into music, turn to Audiobooks, podcasts to keep your mind occupied during long and tedious runs.

Check out the Tim Ferris podcasts for some fantastic interviews.

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.

So, please, put on your earbuds only you’re safe outdoor.

For more safety, go for a  pair of headphones with an open design that let in ambient sounds.

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

Running Gear 6 – Heart Rate Monitor

If you are a serious runner looking unleash your full potential, or a beginner runner trying to keep your heart rate within a certain range during your runs, then training with a heart rate monitor is non-negotiable.

A heart rate monitor is strapped to your chest, and can provide you with an accurate reading of your heartbeat while exercising.

It is precisely what you need to avoid under- or overtraining.

In fact, a good heart rate monitor is just like a running coach that can help you find your sweet training spot—not too much, not too little.

You will no longer have to “guess” your pace or training intensity level.

There is a broad range of heart rate monitors to choose from.

A basic model will just monitor your heart rate, while advanced versions will produce loads of stats, including calorie burned,

Just keep in mind that HRMs are not an absolute requirement even when you are preparing for a race, but they are something to consider getting.

Plus, some advanced running watches come with a built-in heart rate monitor.

So if your watch already has one, then this is not something you have to buy separately.

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

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

The 5 Different Types of Running Shoes

Types of Running Shoes explained

Looking to learn more about the different types of running shoes?

Then you have come to the right place.

When it comes to your running gear, your sneakers are the most important piece.

But, finding the right sole-mate is easier said than done.

The whole process can be unnerving and might leave you feeling overwhelmed, especially when you are just starting out and/or don’t know what type of kicks works the best for you.

Fret no more. This full guide to different running shoe types will get you started on the right foot.

Sounds great?

Let’s get started.

The Importance of Running Shoes

When it comes to preventing injury and improving training efficiency, I cannot emphasize enough the importance of proper shoes.

By getting ill-fitting shoes, you’re predisposing your body to pain and injury.

And you don’t want that.

Not to mention that it’s also a complete waste of your time and money.

On the other hand, finding the right shoes is like a dream coming true.

A suitable pair can help you run comfortably and increases your efficiency, which is something all of us runners want, regardless of our training background and goals. Here’s the full guide to running shoes anatomy.

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

What Running Shoes Type Do I Need?

Many factors affect shoe selection.

Things like your weight, unique biomechanics, training surfaces, training goals, personal preferences, and your foot type and gait should be accounted for when purchasing a new pair.

That’s why today, dear reader, I decided to teach you about the many types of running shoes out there.

The 5 Different Types Of Running Shoes

In my opinion, there are primarily five types of running shoes you need to be familiar with.

You’ve got the stability, the cushioned, the support, the performance/speed, and the trail running shoes.

This classification is based on structure, form, and function.

Every shoe type is different and designed to serve different objectives—both biomechanical and training wise.

So, are you excited?

Then here we go

1. Lightweight Shoes

If you do a lot of speed work or race, then you will need lightweight trainers.

Also known as racing flats, or cross country spikes, these are ideal for speed workouts, like sprints, intervals, fartleks, and competition.

Lightweight shoes are built with less foam and cushioning features under the foot, allowing for more natural and dynamic motion for the feet.

But there is a downside to the lightweight shoe.

In general, these do not offer the same degrees of cushioning and shock absorption as regular road shoes classified in the neutral or stability categories.

That’s why they should not be used for general training.

If you are just starting out, the last thing you’d want to get is a racing flat.

You don’t need them that early in your training program.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

 Types of Running Shoes

2. Trail Shoes

Trail runners have to maneuver across mud, dirt, rocks and other off-road obstacles, therefore, they require the best in support, stability, and protection.

And with over 6 million trail runners in the U.S alone, trail shoes sales have surged in the last few years.

Trail shoes, as the name implies, are built for trail running.

These shoes are designed for running surfaces that are undulating and have a wide range of terrain, from mud to grass, road, and hard packed paths.

Think of trail shoes as a mix of running sneakers and hiking shoes.

They offer enough protection around the ankle and the tongue to protect your feet against all the roots and rock found on rugged and rocky terrains.

Not only that, these also provide superior grip for better traction and control on softer, often uneven, and slippery surfaces—typically achieved through aggressive soles and stickier rubbers.

The incredible grip that trail shoes provide also makes them a popular option for wearing while playing disc golf, according to Reaper Disc Supply.

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

3. Stability Shoes

Stability running shoes are usually recommended for runners with a normal arch or neural feet.

These athletes tend to require shoes with a good mix of midsole cushioning and good support.

There is nothing wrong with pronation—it’s, in fact, part and parcel of human movement.

Pronation, simply put, refers to the inward rolling of the foot upon impact.

But too much pronation might be problematic.

Stability shoes can come in handy as they can help prevent, or at least reduce, excessive pronation, by offering more arch and ankle support throughout the gait cycle.

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

4. Motion Control Shoes

As previously stated, pronation is part and parcel of the body’s natural movement.

But not all runners pronate equally.

Some of them do it to excess.

That’s why they might need a pair of shoe to help them limit, or even prevent, this.

Motion control shoes are usually recommended for runners with low arches and moderate to serious over-pronation, which is the excessive inward rolling of the foot following a foot strike.

Motion control shoes are usually more rigid than the average sneaker and are built with a wide sole to limit excessive motion throughout the gait cycle.

These are also ideal for heavy individuals looking for shoes that provide high stability and durability.

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

5. Cushioned Shoes

In general, cushioned shoes are made with extra cushioning for a plush feel, but without a lot of corrective or supportive elements.

Most cushioned shoes are built with shock dispersion features in the outsole and/or midsole portion of the footwear—typically in the heel or forefoot regions.

Cushioned shoes are typically recommended for runners with little to no pronation as they offer both shock absorption and protection with little to no extra support throughout the gait cycle.

These shoes are also called “neutral padded shoes”.

These are designed to counteract supination.

Typically, cushioned shoes are recommended for runners with high arches—what’s known as supinator, or underpronators in the running circles.

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

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


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

Anatomy of a Running Shoe – The 7 Main Parts

pictutre of shoe

The midsole? The tongue? Eva? What does this all mean? If you are serious about learning all about the anatomy of a running shoe, then you are in the right place.

But why would you care?

Here is the basic premise: understand basic shoe anatomy, and you’ll increase your chances of buying the right pair that meets your physiological needs and personal preference.

Do You Habla Runnerlese?

Runners have a language all on their own.

You can call it Runnerlese, Runnerlish, or Runnerilian, whatever… And in contrast to, let’ say, German or Japanese, the language of running is not difficult to pick up.

In a previous post, I shared with my dear readers an exhaustive list of the most common terms runners—from all levels and training backgrounds—use to talk about and refer to their running experience.

You can check that post here.

But today, dear reader, I decided to narrow my focus and talk about your shoes and their many components and parts.

Think of this post as a useful follow-up to my earlier piece The Complete Runners Lexicon.

Go through both these posts, and never be left in the dark, running-wise, ever again.

These Shoes Are made For Running

Running shoes are made to optimize training performance, and make training as safe and comfortable as possible.

There is a vast array of technical features to a pair of running shoes—and the terminology can scare off even the most well-intentioned and serious and smart beginners.

But worry no more.

I got you covered, buddy.

Today I will spill the beans on running shoe anatomy.

I’ll break down some of the must-terms you should understand that should shed more light on the features and structure of a given running shoe.

In Essence, I’ll walk you through each part—what it is and why should you care—layer by layer, starting with the upper.

Are you excited?

Then here we go.

Anatomy of a Running Shoe

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.

Held together by the laces is the upper, which is the portion of the shoe above the midsole that encloses the foot, keeping the shoe in place, and protecting against dirt, rocks, and the elements.

The upper is typically made from a variety of materials, including mesh for breathability, synthetic leather for durability, or knits for a smooth, chafe-free feel.

When choosing a shoe, make sure the upper must fit well with the shape and size of your feet.

This can provide your feet with more stability over the long run.

2. Tongue of the Shoe

Underneath the shoe laces, you’ll find the tongue of the shoe.

This is the part of the shoe sticking out like a human tongue from the opening of the shoe, hence the name.

The tongue is the separate strip on the upper that protect the top of the feet from the pressure of the laces, preventing them from rubbing against the instep of the feet. That’s why it’s a key part of the anatomy of a running shoe

The tongue also makes it easier to put the shoes on and take them off.

A proper tongue should be of an appropriate size that it does not rub against the foot just above the ankles and thick enough (or well-padded) to protect the top of the feet against pressure from the laces.

Shoe manufacturers use the tongue to meet various needs, too.

For instance, trail shoe tongues are stitched to protect against the elements.

So, keep that in mind whenever you’re assessing the suitability of a given pair of shoes.

Anatomy of a Running Shoe

3. The Heel Counter

On the back of the shoe, you’ll find the heel counter, which is the exoskeleton of inflexible materials that wraps around and surrounds the heel.

This stiff structure around the heel reduces Achilles tendon irritation, provides a more secure heel fit, excellent cushioning, and rotational control.

The heel counter is made of stiff materials that protect against the impact forces that the feet experience while running.

4. The Last

The last refers to the three-dimensional, foot-shaped mold that determines the outline of the shoe.

Think of it as the foot model over which a shoe is assembled.

Lasts can be straight, curved, or semi-curved.

According to theory, some lasts are best suited for a particular feet anatomical structure.

A straight last tends to be heavier, providing more support under the arch, which might help control excessive the inward collapsing motion following a foot strike.

That’s why they are often recommended overpronators—mostly runners with flat feet.

A Curved last is lighter and less supportive.

Thus, they are usually recommended for supinators—typically runners with very high arches.

Semi-curved last is a hybrid of the two—not quite as thick as the straight type but still offer ample support under the arch.

Most running shoes out there are made with semi-curved last, but, and as a rule of thumb, the last has to match the shape of your foot.

This provides better pronation control and greater comfort.

5. The Toe Box

The toe box is the front platform of your shoes that houses your toes—the space that fits around the widest part of the toes and feet.

And by far, the toe box is the most important ingredient in finding a good fit.

A running pair should fit like a glove, with no sense of cramming or constraining in the toe box.

The toes should not touch the inside front of the shoes, and the feet should not feel clasped at all.

If the toe box is too tight, or the toes do not have enough room between your longest toe and the front of the toe box, it can affect the mechanics of your movement, leading to black toenails, discomfort, and hindered performance.

When fitting a shoe, make sure you have enough room to comfortably fit your toes.

The toe box should have sufficient space to allow the toes to wiggle freely, and for the feet to swell while running.

In essence, you should be able to play the piano with your toes.

Ideally, you should aim for a distance equal to the width of your thumb between your longest toe and the tip of your toe box.

Also, Make sure the height of the shoe box comfortably fits your toes.

6. The Midsole

Moving down, you’ll find the midsole, which is the thick layer of technical foam or rubber sandwiched between the upper and the outsole.

More specifically, the midsole is the materials that sit above the outsole and below the upper.

Midsoles are another important part of the anatomy of a running shoe

They provide cushioning while controlling excessive foot motion (pronation or supination).

Most of the shock absorption and cushioning is provided by the midsole.

The cushioning properties are usually attached to or embedded within the midsole.

Most midsoles are typically constructed of foam type compound commonly known as EVA, or polyurethane. EVA stands for ethylene vinyl acetate and is the most common commercially mass-produced midsole foam used in running shoes.

In general, EVA is softer material due to its lightness and more cushioned feel. But it compresses, and breaks down quickly, losing rebound after constant impact.

On the other hand, polyurethane is heavier and more durable than Eva.

But a few shoes have polyurethane as the midsole.

Furthermore, some high-tech midsoles are made with non-foam technologies, such as airbags or GEL, to increase protection and durability.


7. The Outsole

The outsole is the threaded layer of rubber on the bottom your trainers—the portion of the shoe that makes contact with the ground, providing traction and durability.

Hence, this is the part of the shoes that shows the most wear and tear.

Most outsoles have treads for traction, multidirectional flex grooves for flexibility, and provide protection against rocks, dirt, etc.

For trail runners, the outsole is the most important layer to consider.

There is a broad range of outsole types to choose from.

Outsoles are usually made from carbon rubber, blown rubber, or a combination of the two—all of which offer different levels of durability and traction.

Runners looking for a sturdy pair should opt for outsoles made with carbon rubber (same material as tires).

Carbon is the more durable, but it’s also stiffer and heavier than blown rubber.

But if your priority is flexibility and a “softer feel” shoe, then blown rubber outsoles are exactly what you need.

These are more cushioned, more flexible, but not as durable as carbon rubber.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

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

how to choose Running Compression Socks

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).


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.

athletes in Running Socks

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.

runner using Running Socks

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.

How to Get the Smell Out of Running Clothes

smelly running clothing

Looking for the best advice on how to get smell out of running clothes? Then you’ve come to the right place.

Log in a couple of sweaty runs, and you’ve shirts, shorts, socks, and underwear that smell like a locker room.

That’s why figuring out how to get the smell out of running clothes is one of the biggest of all training mysteries.

If you’re a runner dealing with stinky workout gear, then, you’ve come to the right place.

In today’s post you’ll discover the exact steps you need to remove the sweat smell and nasty odors from running shirts, shorts, and other training clothes the easy way.

But first things first, let’s discuss why running clothes can stink so badly.

The Source of The Stink

Bad smells, be it coming from garbage cans or bad breath, is the by-product of bacteria, in one form or the other.

Generally speaking, a good wash is all that’s needed to remove the bacteria from your casual clothing.

But it’s not always the case when it comes to high performance fabrics.

So, why do running clothes tend to hold onto smells even after being washed?

Blame the Technology

The stinky odor can be blamed on the bacteria found on your skin that get trapped in the fabric fibers.

But isn’t regular washing supposed to take care of that?

That’s actually when things go awry.

High-performance clothing designed specifically for running are usually made with high-performance stretchy materials—typically of smooth synthetic tubes—think fishing line. This helps divert water and allows for sweat to evaporate off the skin, keeping your body dry and comfortable.

But here’s the downside.

High-performance fabrics may have extra crannies and nooks that cling to dirt and odors. And the typical washing process usually has a hard time getting penetrating those grooves.

That’s why synthetic materials—such as Supplex, Lycra, Coolmax, Dri-fit, Climacool, and Tactual—can turn into stink magnets.

If it seems like you can never quite the funky smell out of your favorite workout tops, you ‘re probably right—your workout gear is working against you.

Smell Out of Your Running Clothes

Don’t Hesitate to Wash

Keeping your running kit in a pile or letting it sit in a hamper after a run encourage the bacteria to grow and for the smell to linger and get worse.

And The longer your precious workout kit stays dirty, the more difficult to remove the smells.

Make it a rule never to let your running gear stew in its stench. Once you get home after a workout, remove your kit as soon as possible (or take it out of the bag) and dry it quickly.

Not doing laundry right away? Hang them up or lay them on a drying rack so they can breathe in the fresh air before laundry day.

Air Them out

Your first line of defense against the smelly odors is to expose your running clothes to natural air as soon as you are done running.

If you keep your clothes in an enclosed space, your clothes will become a breeding ground for bacteria.

In fact, the longer you keep your workout clothes in an enclosed area, the more intense your running clothes may smell.

But it’s not the whole story.

Doing this can also wear down the fabric of your clothes, contributing to a faster deterioration of your running garments.

And I’m assuming that you don’t want that.

Therefore, in case you are not planning on washing your running clothes right away following a workout, make sure to put them where they can air out instead of tossing them on the floor of your bathroom or in your laundry hamper.

For the best results, hang your clothes outside, on a drying rack if it’s available.

If it’s not the case, then the side of a laundry basket can do the trick.

Ease up on the Detergent

Most people believe that more detergent is good.

But in reality, it’s worse.


Well, most washing machines have a standard cycle that’s set to handle a set amount of the stuff. Thus, any excess of it does not get washed out. Instead, it ends up lingering on your clothes, causing all sorts of trouble.

This builds up on your clothing, trapping mold and mildew— creating an ideal breeding environment for bacteria.

As a result, to err on the side of caution, opt for half or three-quarters of the amount of detergent you typically use. Then do a sniff test to assess how things are going.

Or at least, wash your running clothes with a detergent that’s specially designed to handle fitness and sports clothing.

Some of the best brands include Tide plus Febreze Freshness Sport, and Win High-Performance Sports Detergent (Get it here on Amazon).

You can also add in an anti-odor in wash eliminator. One effective product to try out is Febreze In-Wash Odor Eliminator. ( Get it here on Amazon).

Skip the Fabric Softener

What you need to watch for, when it comes running clothes, is fabric softener.

In fact, I’d go as far as to say that fabric softener is your running gear’s worst enemy.

Instead of cleaning the clothes, fabric softeners can, in fact, create a sort of fence that traps rotten smells in. This also keeps detergent and water from penetrating those grooves for a thorough wash.

Not only does it make your running clothes stink, but it also ruins the way they fit. Fabric softeners tend to break down any materials that stretch—the building blocks of technical workout attire.

Henceforth, whether in the form of sheets or liquid, you don’t want to this stuff near your running clothes. Or, at least, go for detergents that are free of dyes or fragrances.

For the odor, try adding half a cup of white vinegar to your wash cycle (for more on how to do that, check tip No. 5).

Pre-Soak Your Running Gear

This is another simple, yet overlooked, step that can help tremendously with the stinky smells.

Before you toss your workout clothes into the wash, presoak them in four parts cold water and one part white distilled vinegar for 30 minutes.

White vinegar has a very low level of acid that cuts through the stubborn bacteria and releases it to be flushed away during the wash.

Wash your Clothes ASAP

This might sound redundant, but if your running clothes are drenched in sweat following a workout, then you gotta wash them immediately.

Do not let your workout clothes steep. That’s the Cardinal Rule.

Action Steps

Here are the three guidelines you need for a perfect wash:

(1) Use your hands

In case you don’t have a washing machine nearby, then hand wash them.

In fact, in my experience, this might be the best thing you can do to fight off the smells, be rid of those pesky stains, and prolong the lifespan of your garments.

(2) Flip Them

Flipping your running kit—especially leggings—inside out while washing give direct detergent access to the smelliest and dirtiest parts of the fabrics. These are the areas in direct contact with your skin, and the breeding ground for bacteria.

What’s more?

By exposing the inside of your running kit to all that pilling and ripping while protecting the exterior.

(3) Wash them Separately

If you want to save your other casual clothing from the smell, then PLEASE wash your regular clothing separately.

In fact, even if you followed the plan I’m sharing with you to the letter, some stubborn smells are there to stay.

So please don’t pass it on to your work or casual clothing.

Also, do not combine two (or more) people’s smelly workout clothes.  Otherwise, neither set would end up smelling fresh.

smelly running clothing

Use the Right Amount of Laundry Detergent

Using too much of detergent with hoping the more the merrier may backfire on you.

The excess stuff will only build upon your workout gear, which will then trap dead skin and foster fungus. Ick!

Whether you’re using plain old Tide, or special sports detergent (like Nathan’s Sports wash), it’ important to add the right amount to your washing machine.

I’d recommend using no more than two teaspoons of high performing brands, like Persil, Wish, or Tide, per full load. This is often more than enough per a load of laundry.

For more, try adding half a cup of baking soda to your laundry during the rinse cycle to help remove the odors.

Additional resource – How to clean running shoes

Add Vinegar

A powerful solution I found to be super helpful when it comes keeping my running clothes smelling fresh is to soak them in white vinegar just before washing them.

Actually, this might be the miraculous cure you need for getting rid of the smells altogether.

Here is how to do the vinegar pre-wash tactic:

First, soak your workout clothes in a clean kitchen sink with one part white vinegar and four parts cold water, then let the stuff chill for at least a half an hour. This is going to disinfect and loosen the stains before the wash.

Next, proceed with the washing—whether manually or using a washing machine.

For more, you can also add one cup of white vinegar to your wash during the rinse cycle.

If you are trying to get rid of a huge stink, then feel free to up that to two cups.

6. Hang Them to Dry

Most running clothes is what you may call tech gear. They are made from special fabric that insulates heat, wicks moisture away, you know the drill…

Thus, you should never toss them in the dryer.

In fact, high heat will cause shrinkage or damage to your gear, shortening its lifespan in the process. And you don’t want that.

So, what is the best course of action?

The best way to dry technical fabric is to hang dry them. So please, if you have a drying rack in your bath, then let them dry there.

Or if it’s possible, put your running clothes where they can dry in direct sunlight.

In fact, the sun’s rays naturally deter the growth of bacteria and will zap stains and odors right out of the clothing, keeping them cleaner and smelling fresher for longer.

In case it’s not possible for you to air dry your workout clothes, then put them in the dryer, opting for the lowest heat setting on your dryer possible. This will save the elastic and won’t cause much shrinkage or damage to your clothes.

Still, I’m really against this. But desperate times call for desperate measures.

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

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

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.