Life is far too short not to run in comfort. Running is hard enough as it is so try and make it slightly easier with some of the following essentials that you should not go without:
At least two variations of running shoes within your rotation - a carbon pair and a non-carbon pair.
Your non-carbon pair:
Your easy, every day, Zone 2-style training should be done in a non-carbon fibre plated shoe. Your foot utilises different muscles in these sorts of shoes which will give that extra assistance for race day. It’s not good to do all your running in speedy shoes, even if that means it doesn’t look as good on Strava. You’ll thank yourself for it in the long run because carbon shoe assistance is great, but the impact is a lot more intense on your body, resulting in a higher chance of calf or Achilles niggles and injuries. My go-to shoes for this are the Adidas Supernova or SL.
Your carbon plated pair:
Carbon fibre shoes give you a boost so take advantage of that and use these on your harder session days, as well as on race day. It’s a very different feeling to running in normal shoes so to condition your body, you must ensure you train in them. What these shoes do is make you run slightly faster at the same effort. With innovation and technology, they seem to be getting faster and faster each year. My go-to shoes for this are the Adidas Boston 12, Pro3 or Prime-X.
A running watch or GPS tracker.
You know how the saying goes: ‘If it’s not on Strava it doesn’t count’. 😉 Ideally, you’re looking for a fitness watch that has a built in GPS which allows you to track your training. It’s important to keep on top of your metrics so that you can monitor and track your progress over time. If you are unable to get a running watch, then running with the Strava app on your smart phone is just fine since it also tracks via GPS. Ideally, what you’re looking for in your smart watch is one that can take both workouts. That way you can run a session according to a structured workout, while your watch tells you what to do so that you don’t need to overthink things or constantly check your watch, allowing you to focus on getting the most out of the session. Some of the more common fitness tracking watches are: Garmin, Coros, Apple and Suunto. Trust me, it’s an investment you’ll thank yourself for making. You’re looking for a watch that has a good GPS signal, which is quick to locate and can facilitate built workouts. A bonus is the ability to store music and pay with your card.
A heart rate monitor.
Most smart watches come with a built-in HR monitor. These are accurate when static or resting but as soon as sweat gathers underneath they become inaccurate which is why it’s important to run with an external HR monitor chest strap or arm strap which allows you to track your HR more accurately. This is important when determining whether you are running within the correct zone or at the right effort. Often, you may think you’re working hard but your heart rate suggests something different, or vice versa and you think you’re doing an easy run but you’re clearly working at a higher heart rate than ideal. Remember that up to 80% of your training should be within your Zone 2-HR. This is usually around 70-72% of your HR max or around 75-85% of your threshold HR. Your threshold HR is the HR you can hold for around 30-40 minutes of intense running. Monitor your HR, train within the correct zones and keep things as productive as possible. If in doubt, go easier on the easy days so that you can fully take advantage of going harder on the hard days.
The correct fuel - both pre-run and post-run.
It’s never a good idea to start driving your car on an empty petrol tank and the same goes for running. You want to be fuelled-up and hydrated at the start of your run. Getting electrolytes in prior to your run gives you a much better chance of feeling strong and executing the run in the manner you had wished. I tend to have Science in Sport (SIS), Electrolyte-GO and it works well for me. It’s just as important to give your body is the fuel it needs post-run to ensure you’re getting the most out of your sessions and giving your body the best possible chance of recovering before going again which is why it’s essential to get good protein in, within half an hour after your running session. The sooner you can get it in the better. Aim for 20-24g of recovery protein. My go-to is the SIS Rego Recovery.
Additional extras that will make you feel good:
Comfy, funky socks. When you feel good, you just run better. A quality pair of sunglasses. If in doubt, take your sunglasses. Protect those eyes to ensure good eye health and longevity. Bone conduction headphones for when you want to listen to music or a podcast on the run. Bone conduction headphones are by far the safest way to do this as you can hear background noises. Vaseline. Don’t be shy with this - life is far too short to chafe
Hopefully, you’re already making use of most of these running essentials. If not, then add them into your mix.
Feel good, run good! Onwards and upwards,
Boom Shakalaka!
