How to gear up for your run

Get the inside track on gearing up for your run No matter where you find yourself, running is one of the most accessible sports you can take up.

Whether you’re training according to a strategic plan or running for the endorphin-high, your process eventually comes down to a simple lace-up and go! But, to get there, you need to make some key decisions about the type of shoes, kit and wearable device that will suit both your unique running needs and your pocket.

Whether you are a seasoned runner, a weekend parkrunner, every-other-day runner, or a runner who has signed up for the new and exciting Discovery Vitality Run Series, Vitality’s top tips on choosing the best running kit are just for you:

Put your best foot forward Good running shoes can cost a fair amount. Most runners make peace with the costs by thinking of their shoes as an investment in their health (and in running injury-free). It’s critical that you run in a pair of shoes that supports your unique physiology. Pick the wrong pair and you could end up with shin splints, sore ankles or joints, or injuries that force you to take time out.

How can you ensure you’re getting the right pair of shoes? When going to the store, take a pair of well-worn shoes with you. Examining the wear-patterns on the soles can reveal much about your specific biomechanical needs and running style.

If you wear orthotics or other special shoe-inserts, take them with you too as they can affect the fit of a running shoe.

Take your time when choosing your shoes. Don’t let the salesperson rush you into buying the first pair you see. Try on a range of brands and run around the shop while wearing them to ensure the right fit for you. Find a store with run-savvy sales staff who can give you feedback on your choices. Contrary to popular belief, sore knees, aching feet, shin splints, and overly-tight muscles are not a normal part of running. These symptoms could (in the absence of another causes) stem from the fact that you’re in running shoes that are either incorrect for your biomechanical needs or simply worn-out and in need of replacing.

You should replace your shoes after every 720 – 880 kms. Log your distances to keep track of the mileage on your shoes – some mobile running apps track this for you. Your specific physiology and running style can also reduce or extend your shoes’ running life.

Think about the tread under your shoes as similar to the tread on a car’s tyres. When it’s smooth and worn away, the tread no longer serves its purpose – time for a new pair.