Disclaimer: This is the patient reference information section of our website. Please be aware that all information provided by our website on surgical procedures, injections and radiofrequency ablation is for informational purposes only. No invasive procedures are performed at our clinic.
Selecting Running Equipment

Physiotherapy in West Vancouver for Running

Welcome to West Vancouver Sports and Orthopedic Physiotherapy's resource about running - from the new runner to the experienced marathon runner.

While we often hear all we need are shoes and shorts to run, we do need a few more items to get out the door. Knowing what you need before you go shopping will help save you a lot of time and money! Selecting the right equipment is important for comfort, saftety and injury prevention.

Equipment Tips

SHOES

  • Running Shoes are separated into different categories based on the way the foot is made.  Find out if you fit into a category such as Neutral, Stability, or Motion Control.
  • Your category is determined by how your foot and arch move while running.
  • For the most part, spikes and racing flats are not differentiated into categories.
  • Most running shoes have about 400-500 miles in them.  Therefore, save your running shoes only for running.
  • It is not a bad idea to have 2 pairs which you alternate.
  • Running shoes typically go up half a size over normal shoes because your feet elongate during a run.
  • Insoles will assist with minor problems and are cheaper then specialty shoes.

APPAREL

  • Wicking materials which move moisture away from the skin are ideal
  • Singlets, jackets, running shorts and running tights should all be purchased based on fit, not looks.
  • Cotton socks are a big cause of blisters; choose lightweight socks which also breathe
  • In colder weather, remember to layer as such:

1. Base layer should be tight fitting, next-to-skin (lighter fabric)
2. Second layer is for warmth
3. Outside layer protects against wind, water
4. Wear a hat and gloves

HYDRATION

A hydration system (http://www.ausport.gov.au/sportscoachmag/nutrition2/pre-event_nutrition) of some sort is essential and there are plenty to choose from.

  • Hand-held with a strap to keep the bottle in place
  • Fanny pack type waist bottles
  • Backpack like units which keep the hands free and carry much more liquid

SAFETY 

  • Reflective vests and lights for night running
  • Identification, like ROAD ID which contain your personal and medical information
  • A whistle or pepper spray (especially for women)
  • Sunglasses and hat to keep the wind, snow or sun out of your eyes and face.
  • Sunscreen and lip balm
  • Key or ID holder

DEVICES 

  • Heart rate monitors help maintain pace
  • GPS devices will track your mileage
  • MP3 players to help you get lost in music
  • Wristwatches are essential
  • Pedometers are a little older but some still use them
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