Heart monitors come in many different styles, which might include auto/manual visual and audio alarms, ability to track percentage of fat burning and automatically find your heart rate zone. It might sound for every so often when you are in your target zone and have a button free operation. Having a unit that reflects interference from other heart rate monitors helps with accuracy.

Hydration accessories that strap on, belt on, or allow one, two, four and six bottles carried at once. A flask type of bottle, a round oddly shaped bottle for carrying along in the straps and belts. From 4 ounces to 22 ounces, the sizes vary and have shapely designs. The strap on back backpack type watering system allows you to have a hose that reaches around to the front and can be accessed by the runner with ease. Drinking and running has never been easier with this type of setup.

Running gear also looks at power gels, snack bars and powder energy drinks for the training runner and the marathon runner. These supplements give energy and needed nutrients lost during a long hard run. These nutritional products help to keep your body supplied with carbohydrates and sodium that is used by the body during a hard run.

The pedometers and the speed distance monitors for tracking your progress. Speed distance monitors continually monitors your pace, distance, speed and calories burned during a run. The build in GPS tracks through trees and other obstacles. The pedometer comes with different features such as mileage distance, stopwatch, step counters and manual stride adjustments. These items are both recommended for runners in training as well as the novice runner.

Reflective running gear needed for nighttime running such as vests, headbands, wristbands and ankle bands available for the avid runner. The LED lights in different styles for night running. Reflective apparel for a larger area of coverage allows you to be seen from a distance. The vests allow you to move easily, and the headbands give added protection so you will be seen in darkness.

Skin lubricants for prevention of chafing and blisters along with foot powder. Use the skin lubricant on inner thighs, breast area and feet, between the toes. Using this lubricant on the face during cold weather prevents windburn. Insoles to provide extra comfort and cushion for tired feet used to prevent sore feet. Heel cups to provide protection for the heel, which takes on most of the shock from running. Socks for different weather conditions and some have extra heel and toe support.

Running gear for training such as weight-training equipment for upper body and lower body workouts is a necessary part of running gear. Whether you need weights or rolling machines, the proper equipment provides the needed strength training you need. Preventing injury with knee braces and ankle braces when running sometimes needed if you have potential for injury due to a new or previous problem.

Shoes need special consideration when you consider what type of shoe, the style and the material. The trail runner shoe or the flat roadrunner shoe takes special consideration to make sure you get the right shoe with a proper feel. A lightweight shoe, yet durable and constructed for stability when performing a run. Picking the right shoe for your arch type and the proper size for a running foot is extremely important. Shoes should be replace even thought the comfort level established has comfort. Every so many hundreds of miles, shoe needs replacement to support the foot.

Depending on the weather conditions, clothes should be loose and fit comfortably for overall running performance. Women need sports bras and men need supportive cups or something similar. Clothing should be a synthetic material as cotton tends to get wet and damp and holds water-allowing heaviness when running. Tank tops and t-shirts allow for upper body movement and should be loose fitting.

Cold winter running gear needed to keep you warm made of a thermal material fits close to the skin and helps keep the warmth inside. Layering clothing with a lightweight turtleneck and tights over the first layer with a lightweight jacket or windbreaker type jacket helps keep your warm and still flexible for running. A knit ski hat or a knit sky mask to protect the face and head keeps the heat inside.

Top quality running gear needs to be highly rated and not a lower quality for a lower price. Running gear need to meet the standards of top running advisors who have already found what quality products to use verses products not to use. Opinions from other runners sometimes help you find good deals on running gear that you should have for a safe running experience.

One last form of running gear should be the gear bag. Keep all your moveable gear items in one convenient bag with straps for easy carrying and getting around with from point to point. The gear bag ranges in size from small to extra large depending on your needs.

The best running shoe is different for everyone. Your style of running and your speed along with your foot type all center around what type of running shoe you need. The terrain, your past injuries and your weight all play a part in a running shoe. When you first get a new pair of running shoes, you need to test them inside on carpet flooring for about an hour to make sure the fit is right for you. Always fit the shoe to both feet to ensure proper fit for both feet. Sometimes one foot is a bit longer in size than the other one.

One thing you never do with a running shoe, do not expect to break in a running shoe on a day you plan to race. You will definitely fail, this happens because no matter how comfortable the shoe feels, it is not broke in and your foot will become sore and painful.

The Difference between a Running Shoe and a Walking Shoe

Some people make a big mistake when buying a shoe. The difference between a running shoe and a walking shoe is the support. A running shoe, constructed differently than a walking shoe. The running shoe absorbs shock and cushioned to prevent overpronation and aides in the stability of the foot.

A walking shoe on the other hand, has flexibility and allows for an even roll forward of the foot. The walking shoes tend to have thinner soles and a beveled heel that is much lower than the running shoe.

Types of Running Shoes

A running shoe cushions the impact. When deciding what type of shoe you need, determine what type of shoe you might require. A shoe with motion control, cushioning and shock absorption along with stability is what a runner looks for in s running shoe.

Motion control shoes help to prevent pronation. When the foot becomes unprotected or not properly protected, stress is applied to your ligaments, joints and the muscles. People with flat feet usually have a problem with pronation.

Since your foot might not be flexible, a rigid and cushioning shoe provides shock absorption and cushioning to the foot. This type of shoe works for people with a high arch. The shoe gives more flexibility to a foot that needs help going through the normal motion.

Since you may have the normal foot arch, a stable shoe type that supplies less of a rigid affect while still providing absorption from shock is designed for your foot.  Your foot structure has a great deal to do with the type of shoe you wear.

Other considerations for a running shoe are your speed or regiment, the terrain you run on and if you have had any other injuries to the foot in the past. Replace shoes about every three to five hundred miles. These helps, not only prevent injury, but also maintains proper shock absorption.

Running Shoe Anatomy

The upper part of the shoe extends from the sole up to the laces. The running shoe must have a tongue for protection from the lace pressure. The midsole are between the upper and the outsole. This controls foot motion and cushioning of the foot. The material used for the midsole usually is ethylene vinyl acetate and polyurethane.

The outsole is the glued treaded layer attached to the bottom of the midsole. The heel counter is not flexible it has an external counter to provide extra firmness since the heel counter itself is soft. A wedge is added to provide shock absorption. All the parts of a running shoe have different designs for the different foot types.

Features of a Running Shoe

There are three features to a running shoe to consider, shape, construction and midsole. The shape of a shoe may be a curved-last or a straight last. In order to determine your type of shoe, draw a line from the heel to the toe in equal half’s. If the line does not meet the point of the toe, you have a curved-last shoe type. If the line meets the point of the toe, you have a straight last shoe shape. A curved-last shoe provides a better fit for some.

The shoe construction judges by the overall stiffness. The inside of the shoe under the padding, will tell you if the shoe is a slip-last or a board-last type of construction. The slip-last shoe has the fabric sewn together. In a board-last, construction there is a piece of cardboard. Although shoes are either or, there is a combination-last construction. The heel of the shoe is cardboard and the front of the shoe stitched. The heel counter in a running shoe is firm and cups around the heel.

The midsole provide cushion and shock absorption, this is the base of the shoe. Usually when a shoe has a dual density midsole, you can tell because it is usually two different colors.

What does “Last” mean when talking about Shoes?

The word “last” when used to describe shoes means the material a shoe forms around. The different lengths and widths have a different “last”. The “last” describes the curvature of a shoe. The construction material referred to as “last”. When you hear people talk about a “last” in shoes, they are referring the curve and construction of the shoe. In simple terms a “last” is a model of what the shoe is built around.

Shoes are a runner’s most important piece of equipment.  A good pair of running shoes can enhance performance and prevent injury.  However, a running shoe is only effective and able to do its job while it is in good condition.  Once parts of the shoe begin to break down, the effectiveness of the shoe decreases as well.

A running shoe in poor condition can lead to injury and unpleasant conditions such as shin splints.  It can also mean an impoverished performance by the runner.  The durability of a running shoe is dependant on several factors including frequency of use, construction of the shoe and that the job of the shoe is suited to its intended purpose.

The Running Shoe Construction and Structure – The Basics

The Outsole
This is the part of the shoe that is on the underside – the part that provides traction for the runner.  The outsole is usually treaded, studded or has a waffle pattern for improved traction.  It is usually made from carbon rubber or a similar material that offers a more durable wear and better traction.

The Midsole
Often thought of as the most important part of a running shoe, the midsole provides a layer of cushion and stability between the outsole and the upper.  Generally constructed of ethylene vinyl acetate, polyurethane or a combination of these two materials, this part of the shoe often features a dual-density along its surface.

This provides a firmer base on the inner side of the midsole (known as the post or footbridge) to limit or prevent the foot from rolling (known as pronation).  Different brands and makes of running shoes, however, may offer different technologies in the construction of the midsole from gel to air or other materials.

The Upper
If the midsole protects the foot from the impact of striking the running surface, it is the upper that holds everything together.  The upper goes over and around the foot, holding it in place.

It is usually constructed of leather or some type of synthetic material to make it lighter and more breathable, thus reducing heat inside the shoe.  Two key areas of padding are the tongue to act as a cushion between the top of the foot and the laces and on the heel to reduce rubbing and irritation against the heel and Achilles tendon.

The Heel Counter
The heel counter is a very rigid, often inflexible cup that is built into the heel portion of the running shoe upper.  It is intended to control the rear of the foot’s motion which is why it is so firm.

Choosing the Right Running Shoe
It is a good idea to go to a store that specializes in running shoes.  There, experts can match the type of shoe to the runner’s needs.  In general, a good running shoe absorbs shock, is flexible, controls movement of the foot and is durable.  The best time of day to shop for shoes is in the latter part of the day, such as late afternoon.  Feet and legs swell throughout the day and they get bigger when running so this allows for a truer fit.

Wear or bring the type of socks that would normally be worn while running.  Trying without socks or with thin stockings may lead to an inferior fit when the shoes are actually put into action.  Several considerations must be made when selecting running shoes.

Their frequency of use, the weight of the runner and any foot problems that the runner may experience should all be kept in mind.  Ideally, the runner should bring an old pair of shoes with them when shopping so that the sales pro can observe the wear pattern and select the shoe that best fits that type of wear.  Selecting running shoes with these things in mind will ultimately increase the life of the shoe.

The type of foot that the runner has is the determining factor in choosing the appropriate type of running shoe.  The foot’s normal motion during walking or running is for the outside of the heel to strike the ground first.  The heel area is the most common area of wear in shoes.

Once the heel makes contact with the surface, the foot rolls inward as it flattens out along the arch and rolls through onto the ball.  In many people, there are variances in motion due to biomechanical problems or differences that may interfere with the typical range of motion of the foot.  A good running shoe can help compensate for the minor problems that the foot encounters that may interfere with its normal motion.  Likewise, a running shoe that is not appropriate for the runner’s foot can actually inhibit the foot’s motion and lead to injury.

Two leading causes of injury to runners is supinate and pronate.  A runner will supinate when the foot rolls out too much, or when the foot rolls in too much it pronates.   By examining a pair of the runner’s worn shoes, an expert and determine whether the runner’s foot supinates or pronates and can prescribe a type of shoe that will combat that condition thus decreasing risk of injury.

How Long Will a Running Shoe Last?
The length of time a running shoe will last is very much dependent on the amount of use they receive.  The more they are used, the sooner they will need to be replaced.  The wear of the shoe, the part that breaks down first, cannot readily be seen.  The midsole is the part that tends to become worn first, even before the outsole.  Once the midsole breaks down, the shoe is no longer stable or functional for the runner.  This can result in injury.

The best way to check for wear in the midsole is to examine the shoes and look for creasing, folds or cracks in the midsole material.  This would be most crucial in the areas of the highest movement.

Additionally, the runner should check the flexibility of the shoe.  As a rule of thumb, a good running shoe can get up to 1000km before being replaced, but the wear of the shoe should be taken into account for break down in materials in critical areas.

Running shorts that fit properly and move with you body movements offered in spandex and cotton. When training and running the marathon, you may want shorts with a few front pockets in case you need a few small articles with you when running. These shorts provide comfort and should not be so tight as to be uncomfortable. The looser the shorts, the better you can move freely, bend, and twist if needed.

Women who run marathons need a comfort fit in a sports bra, this gives more support and stability when running. A regular bra will add discomfort to a runner with all the upper body movement. A looser fitting tank top over the sports bra gives added protection from sun and wet weather. Remember a tight fit is uncomfortable; sport bras should be a little loose for total comfort.

Since the shoe adds comfort to the foot, the sock should do the same. Socks available in many different types and some have an added cushion for more protection for the foot. There are crew socks and there are peds for men and women. The right sock insures your foot stays dry and cool while running. The heel designs have comfort cushioning since the heel is the area of the foot that feels the most shock when running.

If nighttime running, you want to sport a nighttime reflective vest so seeing you at night by oncoming foot traffic as well as vehicles is easier. A headband to keep sweats from running into eyes and comes in a reflective color as well. Another line of reflective gear is the wristband and the ankle bands. These all show up at night to protect you and others while running.

Hydration bottles and carriers allow you to choose from one, two or four bottles available while running. This product covers the need to hydrate while running and the convenient carriers allow hands free for running. Waist packs also allow you to carry small item you may need during your run.

Heart monitors and pedometers provide information on your heart rate while training and in a race, while the pedometer counts the miles you run both during training and during marathon running. These two essential items used correctly offer some much-needed facts when running.

Many tools available to prevent injury when running include the step stretch, which when used after running helps loosen your tendons and muscles. By using this type of equipment, you increase performance and muscle flexibility. Supportive insoles help prevent overpronation caused by unstable arch support.

Other essential gear relates to skin lubricant, which aides in preventing chafing and blisters. A non-petroleum based lubricant. The number belt allows no pins to attach your number during the race. Another essential gear item is the energy gel, which nourishes the body during running and enters the blood stream immediately.

Some good running books give you ideas about training and the marathon itself. These books help plan your training program and lead you down the road to a marathon runner. Many books have writing from actual runners who have competed in marathons and offer some good advice on the art of running for a marathon.

Sport drinks replenish your body when running long distances and are available at all grocery stores and is a good source to hydrate your body when running. Analgesic creams of some kind should be kept on hand in case of a need to ease a cramp or sore areas of the body after running. Water for shorter runs and a sport drinks for longer runs.

The lightweight jacket for cool weather running that moves with your body, but also layering your clothes allows for removal, as you get a little warm. Lightweight clothes allow for more layering then bulkier clothing. Marathon gear always includes extra lightweight clothes when planning to run a race.

Last, but not forgotten is the weight training equipment. There is the tower bench, flat bench and a crunch bench. Power benches or folding benches for those tougher workout routines you need to perform. Weights range in size from five pounds to one hundred pounds needed for workouts and some curling bars. The type of equipment depends on what workout you have planned. Weight resistance bands and gloves needed for lifting weights. In some cases, you may want to add lift straps for easier grips of the weight bar.

Start out with the things you really need right away and gradually add other essential gear items to your list. The proper gear for beginners working up to a professional runner may vary, but the same rules apply, proper equipment prevents possible injuries that may result from improper gear. Never substitute items with anything other than what is required.

Find all your essential gear items at local sporting stores that carry running and weight training gear for the avid runner. Beginners alike need encouragement and the right equipment and gear when starting the training for a marathon.