Words by Heather Gomez
Part Two: What to Wear?
You can read part one in our Deal with the Elements here. This week we find out exactly what to wear to prepare for a comfortable and successful run outdoors. Thanks to our expert this week, Phil Marsh of the Running Room, for answering all our questions!
Q: What clothing essentials would you recommend that a new runner invests in (for the upcoming spring/summer seasons)?
Phil: For spring and summer, some essentials:
- 3 pair of synthetic socks to rotate (1 in the drawer, 1 on your feet and 1 in the wash)
- UV-A and B rated sunglasses
- Sport sunscreen
- Synthetic hat/buff
- Lightweight spring tights/capris
- Shorts with liner
- Singlets/t-shirts (long sleeve synthetic for more sun protection)
- Synthetic sports bras
- Duffle bag
- Hydration belt
- Yoga mat for stretching/core
- Phone holder
- GPS/HR watch
- Lightweight vest/jacket.
An Extra Note from CIM:
Although we’re all crossing our fingers for lots of warm sunshine, we know there will be days that are cold and wet. For some great ideas about battling the rain, check out this article from Runner’s World.
Q: Can my choice of running clothing or shoes significantly improve or hinder my performance (or comfort)? Are there certain materials or cuts of clothing I should avoid?
Definitely, the proper shoes are the most important component of your running/walking kit. Shoes need to be chosen based on your foot type, terrain, fit, brand preference, etc. Be fitted by experts who run and know how to assess running and walking gait. The wrong shoe can cause injuries, discomfort and can make the experience difficult.
Q: What should I look for in a running shoe? Which variables should affect my choice?
Getting your gait analyzed will help determine the proper shoe for your particular needs (along with reviewing your current shoes for wear pattern). There are different ratios of drop ( a difference between the heel height and the forefoot height ranging from 0mm to 14mm).
An Extra Note from CIM:
The most important part of running – the right shoe. Looking for your Cinderella fit? The running room has a fantastic system used to help you buy the right shoe with the right amount of stability for your feet.
Every pair of feet is different (and in fact sometimes each foot can be different!). The running room helps runners – both avid and beginner decide on the right fit for their foot. Running shoes generally are divided into three categories: neutral or cushioning, stability, and motion control. While each shoe has elements of each, one category is usually predominant. So what does all of this mean?
According to the Running Room:
- A neutral shoe: Cushioning shoes with a flexible forefoot and soft/firm midsole. Feet and ankles roll to the outside, arches are high and/or rigid, and the knees remain in a neutral position.
- A stability shoe: Offers moderate control for normal sized arches and knees slightly roll in when bent. They offer a varying degree of stability for moderate pronators.
- A motion control shoe: Strong stability shoes for runners who have low or flat arches and feet and ankles that roll in (pronate) excessively.
Check out these extra tips for shoe buying.
Q: What tech wearables would you recommend for beginner runners, and how can I best use them for training/racing?
Basic heart rate is helpful, but GPS is most beneficial as you can monitor speed, distance, average pace, keep a training diary, set run/walk intervals, track fitness/steps/calories, etc., Some can also connect with your smartphone to keep you connected with alerts, and some have built in music player to connect to wireless headphones.
A final note from CIM:
If you have any other questions about gear for training in different weather, temperature, or on specific terrain, drop by a Running Room store and ask their staff for advice and recommendations. Thanks again Phil for helping us out this week! Now go run like the wind!
Don’t forget to register for TeamCIM’s Ottawa Race Weekend! 
