Physiotherapy in Toronto for Running

Welcome to PhysioExcellence'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