Posted by Kay Grant on June 03, 2010 12:12 p.m.
Whether you’re a seasoned runner and/or biker or a beginner, having the necessary gear not only makes your recreation more enjoyable, it could save your life.
For running or biking, certain considerations are universal.
1. Proper hydration is essential (more on this later). According the American College of Sports Medicine position statement (Sawka, 2007), individuals should slowly drink approximately 5-7 mL per kg of body weight at least four hours prior to exercise and drink approximately 1 liter per hour during exercise due to fluid loss or sweating.
2. Never wear headphones while running or biking on a sidewalk or in a park. If you can’t hear what’s going on around you, e.g. a car coming up behind you while you’re crossing the intersection, or a bad guy running up behind you, you’re in trouble. While it may be tempting to crank up the iPod to keep your mind off the exercise, it could be very dangerous.
3. If you can’t fit your ID in your pack, a company called Road ID has created a bracelet that you can have engraved with your emergency information. This could include your medical information if the EMT’s have to treat you or contact your “in case of emergency” contacts. This also comes in cool colors like pink and purple.
4. Skin protection. Even if the weather is a little overcast in the summer, you can still be subjected to the suns harmful rays. Sunscreen is often sold in individual foil packets which fit neatly into your pocket or backpack. With SPF 15, reapply every hour due to excess sweating. Sport sunscreen is often formulated to do less harm should it sweat into your eyes. We’re not just trying to avoid skin cancer, we’re preventing wrinkles here, ladies and gentlemen!
Aside from these top four considerations, there are other general tips to keep in mind. As mentioned earlier, maintaining proper hydration is key. A great hydration system for runners is the CamelBak FlashFlo 1.3-Liter Hydration Pack. This system can hold 1.3 liters of water (some carry more) as well as handy little essentials such as keys and wallet.
Additionally, for runners, the number one essential is shoes! This may seem elementary, but this is something that can get overlooked. Don’t just buy a shoe based on looks. Talk to your sport shoe representative and tell them how much running you plan on doing and on what kind of terrain. They should also watch you walk and/or run to determine the best shoe for your body mechanics. You should only run approximately 350-500 miles on your running shoes. This will help ensure not only efficient running, but less pain due to insufficient support. If you want to go high-tech, Nike has created a line of shoes that helps you keep track of your workouts via your iPod and an accelerometer, which is basically a glorified pedometer. It can measure your activity to a more accurate degree than a pedometer, and the little quarter-sized device that fits inside your shoe will feed the information to your iPod, or upload on Nike’s website, so you can track your progress.
To accompany your foot comfort, socks should also be a consideration. They shouldn’t be so big that they will bunch inside your shoe, as this will become painful. And they shouldn’t be so small that they will be eaten by your shoes, which can cause painful blisters. Socks are sort of trial-and-error personal choices. Talk to your shoe salesperson and try different socks along the way to see what works best for you.
Clothing is also of vital importance. Depending on the season, layering is a great way to go. The layer that is closest to your skin should be made of a “wicking” material. This means that the fabric will pull the sweat away from your body, helping to regulate your body temperature and prevent overheating, or freezing. Underarmour has built a reputation for being the go-to company for creating just this type of material- and they have a women’s line in a wide variety of colors and styles.
Biker safety should be the very first consideration. Don’t underestimate the value of a good-fitting helmet. Helmets should be worn at all times, on any trail. They don’t have to be expensive, but they should be snug and not block your view. The need to be seen is also important. For visibility, make sure you have a headlight and taillight so that you can see, and be seen by motorists. A small roadside emergency repair kit is also a good idea. You can build your own, or consider a pack with everything in one handy under-your-seat-bag.
Shoes aren’t as important