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Shoes
There is basically no good or bad running shoe. There are, however, people who wear the wrong running shoes on their feet. This is why it is important to get advice in a running shoe store. It is more valuable if the salesperson is an avid runner! One should always have the opportunity to test the new running shoe out either outside or on a treadmill. It would make sense to get your running style analyzed if you have had problems (to get orthotics or to choose the right model of shoe).

The kind of training you do influences your shoe choice. Recovery training, for example slow to medium endurance runs, should be done in a mid-weight shoe with cushion and motion. For really long runs a heavier shoe with a lot of cushion and motion would be recommended. With interval or tempo running lighter shoes are more appropriate.

It is very important to have enough running shoes in your closet, e.g. according to this website a NIKE ZOOM VICTORY ;-)))



The purchase will cost a lot of money over a short amount of time, but at the same time, you are more likely switch shoes on a regular basis. By doing this, you can prevent many overuse injuries.

Professional advice in a specialized running shoe store can help you with the correct shoes and clothing in order to train problem-free and help reach your personal goals.

Clothing
As far as clothing goes, many make decisions based on "looks", but it's important to make sure your clothes are practical and make sense. If your body stays dry even though you are sweating, then you are more likely to stay healthy without having to fight a cold. Still, in order to run fast, the only things truly necessary are the right running shoes!

Socks
Even for normal "fun runs" the majority of runners wear the proper shoes. However, what does a good running shoe bring you when your socks give you blisters? Hence the proper running shoes and the proper socks must go together. The right socks should be tight, almost like a second skin, and they should be a bit thicker in areas where rubbing occurs. By choosing the right socks you can focus more on running and less on your aching feet.

Heart Rate Monitor/Transmitter Belt
Those interested in training according to their heart rate need a heart rate monitor. Most of the models have a watch as well as a transmitter belt, which sends heart signals to the watch. There also exist models without a transmitter belt, which take the pulse from a finger (Beurer). The most important thing when choosing one is that the heart rate monitor should take exact data (EKG precision), because what is the point of having a heart rate monitor if it's not precise? The transmitter belt is to be moistened before exercising and for longer runs, Vaseline can be rubbed on sensitive spots on the skin.

Waterbottle/Waterbottle Carrier or Belt
Those who wish to run a marathon will have to get used to regularly drinking water on longer runs. You can plan your route so you are sure to pass by your own home a few times to get water or plan one where there are water fountains along the way. You may prefer being accompanied by someone on a bicycle that measures the distance with a GPS device. This way, you can see your pace and you are able to get a drink every 5km, as is normally the case in a marathon. So your body can "learn" to take in liquids during a race. If all else fails, you can run run with a water bottle carrier having several water bottles. The most comfortable option is to have many smaller water bottles divided evenly around your hips. You can always drink one bottle empty and have full ones so the liquid inside doesn't move around. One big bottle at your back can get annoying when running a faster pace because of the movement inside the bottle.

Racing
As far as racing goes, there is one basic rule: no experiments on race day! Wear shoes that are already broken in and socks that haven't been freshly washed. Make sure you wear clothes that you have already tried out in several trainings and that the seams on your clothes don't cause chafing on sensitive spots. Be careful when "taping up" your nipples and be sure use Vaseline on sensitive areas (the inside of your thighs, underarms etc.). The same care should go into preparing yourself for taking in refreshments and sustenance during a race. Make sure you check out the race's homepage before your race to see where the refreshments will be made available so you can practice this during training. If you can't handle certain refreshments, then just drink water and try out carbohydrate gels to accompany it.


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