Learn how to start running - basic running gear in this video from running coach Ron Bowman.
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Ron Bowman: Hi! I am Ron Bowman. Today we are talking about beginning running tips. And now we are going to be talking about choosing the correct gear. The most important piece of equipment for any runner of course is the shoes. You have to make sure that you get the right size fit for your running. Now it doesn't always mean the size that fits or feels well in the store. You want to make sure that you go to someone who is a certified fit person and talks about things like the EVA in the shoe is for cushioning. They may talk about the last of the shoe which is whether it's curved or straight and those all depend on your type of foot. So that you want to try them on and see how they feel. Now the tread of the shoe is pretty much normal for regular running shoes. Trail shoes are now are different. They have got a different waffle kind a tread for running on dirt and mud and water but make sure you are looking at running shoes for road. The other things that you will want to look at, or make sure that they talked you about is the toe box that it fits your foot. The length in the shoe, that there is a little bit of room at the beginning of it because when you start running longer your feet are going to swell a little bit and they will feel a little tired. Also that there is a nice foot cushion here that will fit into, so that when you are running your foot doesn't slide forward. Then the heel, is also important because a lot of people have narrow heels and if the shoe is designed with the wider one, your heel is going to slip out of it. Those are some of things that you want to think about when getting your shoes and make sure that the people that are fitting you talk abut those things. And that you try them on, walk around with them and try them. Most stores these days will let you take a pair of shoes home and do some running in them and let you actually take them back if they don't work out right. The next piece of equipment that we will talk about is the shirt. Now long sleeve or short sleeve, of course depending on the conditions, but you want a shirt that is a technical fiber designed for running. So that it will wick the sweat off of the body and help provide a little bit more warmth or even coolness when it's hotter. So short sleeves or long sleeves. Now I happen to have on a compression shirt underneath this that is designed to stick closer to the body and keep that sweat off of the skin and also not allow the wind to get through the material to the skin. One of the nice things about these is that they are not cotton. Cotton is what I began running with many, many years ago and if we blogged down and you would end up feeling like you are carrying five pounds with you just from the sweat that you collected in the cotton shirt. Cotton may have its place as something to put on afterwards because it can get nice and warm or a throw away shirt if you need to but it is not something that you want to run with on a day to day basis. The next piece of equipment I like to talk about is a very versatile piece of equipment and that is a vest. Vest are very versatile because you can wear them in any different kind of situations. If it starts to get little cold you got it on and if it warms up you can take it of. This particular one has got mesh in the back, so that you can expend heat at the same time, it's got pockets so that you can out cellphone or your car keys or an energy bar or something like that if you want to. They are very good because they can give you a lot of flexibility when conditions maybe changing during the course of your run. Also the jacket that I am wearing, it can be very useful as well. Again when it's a little warmer, a little colder, you will want to put on a light jacket over a compression shirt like I have and give you a little bit more warmth. One of the rules of thumb in running is that you always want to dress as if it were 20 degrees warmer than it really is when you start. Because when you start warmin