Minding the gear talk (or what do you really need to run)

Running is cheap. That's one reason why I and countless others love it. But with the rediscovered popularity of running and all the running gear manufacturers that are cashing in on it, it is easy for newbies to be overwhelmed by talk on what product to buy out there. And if you get caught in the whirlpool, you end up spending quite a fortune for things you wouldn't be needing that much to keep your feet moving.

So what do you really need to run?

All the experts agree that beginners should consider two major investments - shoes and garments.

Amby Burfoot on Start Running Now: Our Get-Going Guide published on Runner's World-UK writes:

You don't really need a new pair of running shoes when you begin running. You can run in your regular trainers or walking shoes. But when you're ready, the right pair will make your runs more comfortable, while adding extra injury-prevention features. 

Shoes are the biggest equipment expense for runners, says Joe Henderson on The 15 Beginner Essentials, again at Runner's World-UK, so buying the right one that fits you properly, and suited to where you will be doing most of your running - road, track, or trail - is important.

Both Burfoot and Henderson suggest going to a specialist running shop where  the staff can advise you on shoes that would fit you properly and provide the biomechanical support you need.

In shopping for shoes, it would be good to keep in mind this tip from Josh Clark at CoolRunning.com:

While you don't need to buy the most expensive pair in the store, don't short-change yourself. Good shoes are your best protection against injury. 

Next, what should you wear?

Clark says wear what's comfortable. And speaking of comfort, it would be good to spend some cash on breathable socks, and even shirts and shorts. Burfoot writes:

These garments, made from polyester fabrics, are a world apart from the scratchy material your dad ran cross-country in. The best are lightweight, soft and non-chafing. "You want the clothes to wick moisture away - cotton holds moisture and stays wet, which causes rashes and blistering," says Gilly Wight, branch manager of Up and Running in Leeds (upandrunning.co.uk).

For women, Dimity McDowell of Women's Health suggests wearing a sports bra. In How To Start Running Today published on Active.com, McDowell cites a study which says that running can cause women's boobs to fly up and down as much as eight inches.

"A bra that holds each breast in a separate cup will reduce bounce and support better than a shelf bra. When trying one on, run in place, do jumping jacks, and swing your arms in circles to test how supportive it will be," writes McDowell.

So what about all those other things that other runners strap on? This is what Amby Burfoot has to to say:

Heart-rate monitors, GPS watches, accelerometers that tell you how fast you're going - none of these glitzy products are really necessary for your first efforts. All you really need is a watch with a stopwatch function... to help you keep track of your walking and running intervals. Don't worry about other fancy gizmos. But if listening to your iPod makes your runs go better, by all means take it with you - as long as you run in a safe place and are aware of traffic.