Often when you begin any physical activity, the first step is to get the right gear for it. Many think that when it comes to running, all you need is a pair of good shoes. False! There are a few more things which will help improve your performance. So if you are a beginner who wants to take up running as a workout, here are 5 things you should invest in.
Shoes
Think expensive shoes are a better choice? Not always! When you are a beginner, it makes sense to start small and buy comfortable but cheap shoes. This is because you have yet to figure out what kind of running will you take up. According to Dr Vignan Rachabattuni, who runs a sports clinic and often takes part in several running events, 'My suggestion is to get a basic pair of shoes because you will need at least a week of running to determine what exactly do you want do you need more ankle or heel support? What trail do you like hill, road, running track, etc? Opt for something under Rs 1,000. Go to malls and you are sure to find shoes in this range. A few stores which offer such shoes are More Mega Store and Decathlon.'
Clothes
Dr Vignan suggests sticking to basics like a cotton tee or a dri-fit fabric T-shirt and shorts. But he advises to make sure the shorts are comfortable. 'They should allow you to bend your leg at least 90 degrees forward and 30-40 degrees backward,' he says.
Water
This is one of the most important things when you run. Dr Vignan suggests having about half a litre of water for running half an hour. But if you are running in the sun, drink a litre of water. He suggests buying a sipper and taking small gulps whilst running instead of stopping in the middle of a sprint.
Food
You may have seen marathon runner eating between breaks to keep their energy levels high. But as a beginner, you may not run for more than 5 km at a stretch. 'I advise not eating anything between such a short run as you are likely to put on more calories than burn. But if you still must eat, I recommend eating a single energy bar,' he says.
Running tips
Here's what Dr Vignan suggests:
Dr Vignan is a 25-year-old sports enthusiast. When not working as a telemedicine consultant, he can be seen riding his bike, running all over Hyderabad or swimming some laps at his club pool. He completed his medical education in 2012, and is currently pursuing a course in sports medicine. He also runs a sports clinic to help people achieve their fitness and nutrition goals.
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