4 Running Essentials for Beginners

There are only a few running essentials for beginners but with the overwhelming number of options, as well as, numerous brands with great running gears, sometimes it’s hard to determine which ones are top priority.

Running is considered the most popular high impact exercise which is, according to experts, also linked to longevity. Although, running can be as simple as having a pair of shoes and the usual clothing, having the right gear can help a lot in getting the most out of your workout and in preventing muscle pain and any running-related injury.

Running is packed with amazing health benefits such as:

  • improved overall health
  • strong lungs
  • strong legs
  • strong immune system
  • increased bone density
  • increased joint strength and stability
  • increased confidence
  • good sleep
  • improved mood
  • reduced high blood pressure
  • weight control
  • relieved stress

Many also believe that running has the power to eliminate depression. In fact, even with only a few minutes of running, your brain will already start to secrete hormones that naturally improve your mood.

Note: Running is not recommended if you’re highly overweight.

4 Running Essentials for Beginners

1) Footwear

This is the most important gear in running yet choosing the right one can be misleading.

Your footwear is the number one running gear and it’s where you should invest heavily since every impact your foot receives during touch down is at least three times your body weight. Having the right running shoes can prevent pain in your shin, calf, knees, thigh, hips, and lower back.

Choosing the right footwear…

Best shoes for underpronation (or supination)

Supination is the roll of foot that forces the outer part of your foot and smaller toes to receive majority of the impact during touch down. If you have high arch, you’ll tend to oversupinate. And those who supinate need a neutral-cushioned shoe with moderate arch support given that the arch of those who supinate already absorbs impact well.

5 Most popular running shoes for supination (April 2019)

Here’s a list of the most popular running shoes for supination this month:

Women’s Best Running Shoes

1. ASICS Gel-Excite 6
2. Brooks Ghost 12
3. Hoka One One Clifton 6
4. Brooks Glycerin 17
5. Hoka One One Bondi 6

Men’s Best Running Shoes

1. Brooks Ghost 12
2. Hoka One One Bondi 6
3. ASICS GEL-Cumulus 21
4. ASICS GEL-Kumo Lyte
5. Nike Air Zoom Pegasus 36

Best shoes for overpronation

Overpronation is the roll of foot that affects majority of the population. It forces your foot to roll inward over a considerable degree during touch down causing strain in the ankle and overworking the big toe at toe-off. If you have fallen arches, you’ll tend to overpronate.

Overpronation needs a stability (or motion control) shoe to correct the excessive inward roll of the foot. Stability shoes have excellent support in the arch tendon of the foot which keeps the body aligned throughout the gait cycle.

5 Most popular running shoes for overpronation (April 2019)

Here’s a list of the most popular stability running shoes this month:

Women’s Best Running Shoes

1. Brooks Adrenaline GTS 20
2. ASICS GEL-Kayano 26
3. ASICS GT-2000 8
4. Brooks Ravenna 10
5. ASICS GT-1000 8

Men’s Best Running Shoes

1. Brooks Adrenaline GTS 20
2. ASICS GEL-Kayano 26
3. New Balance 990v5
4. ASICS GT-1000 8
5. Brooks Beast ’18

Note: Don’t allow your running shoes to wear out and lose its cushioning before replacing them.

2) Performance Clothing

This is the gear that the new runner might easily overlook.

If you’re new to running, you’ll be susceptible to muscle pain, injury, and overtraining. While common muscle pain is natural on your first run, injury and overtraining can easily be prevented if you have an experienced runner guiding you every step of the way.

But you can also do something to stay protected by wearing a performance clothing which offers superior compression, instant cooling technology, breathability, and moisture wicking capabilities.

A performance fabric like compression clothing has the following health benefits:

  • reduced exercise induced muscle damage (EIMD)
  • accelerated recovery processes
  • removes lactic acid faster
  • increased strength and power
  • improved endurance
  • increased muscle oxygenation
  • improved body temperature control
  • increased Venous Return
  • stabilizing joints

RELATED: Benefits of Compression Clothing

3) Skin Protection

Even on shorter runs, you will need to apply a good anti chafe balm on you thighs, neck, arms, and anywhere skin is rubbed in order to prevent sore and irritation (even blisters) on the skin which may cause distractions or cause you to stop and not finish your exercise routine.

A good anti chafe balm has natural ingredients, is easy to swipe on, quickly becomes a soft and silky barrier, keeps the skin healthy, and offers anti-friction protection in the right places.

4) Water and Nutrition

Make sure to bring enough water to keep your body properly hydrated throughout your exercise. Although, you may not need to stop and drink if you’re only running up to 5 miles except during summer.

Pre-workout nutrition

A good pre-workout meal will ensure that you have enough strength to fuel up yourself to get the most out of your workout. The favorite pre-workout meal includes bananas, oatmeal, chicken, broccoli, sweet potatoes (or potatoes), dried fruits (or fruits), whole grain bread, Greek yogurt, and nuts.

Post-workout nutrition

Your post-workout meal is as important as your pre-workout meal and you need to eat before your muscles waste away due to the energy expended during workout and lack of immediate food intake after workout. The critical time to eat post-workout meal is within 30 minutes after running in order to apply full muscle care and nutrition. But make sure not to overeat during this period.

The favorite post-workout meal includes sweet potatoes (or potatoes), chocolate milk, dried fruits (or fruits), rice, oatmeal, green leafy vegetables, protein powder, eggs, Greek yogurt, cottage cheese, salmon, chicken, protein bar, tuna, avocado, and nuts.