What to Wear

 Advertisement

Clothes made from fabrics that breathe, like cotton, are much better than those made from man-made fibres. In summer a pair of shorts and a T-shirt are ideal: running in bare legs increases the sense of freedom.

In winter a cotton tracksuit with a fleecy lining is fine, perhaps with a lightweight waterproof jacket when it's raining. If it is very cold outside a wool cap will protect your ears.

Proper running shoes are not cheap, but they are an excellent investment. They should be not too flexible, without studs and with a high-density sole. Some excellent soles are made of microcellular rubber. Some soles on running shoes extend up the toe and heel to take account of the rocking movement from heel to toe that comes with running.

The padded instep helps to absorb shock from running on hard ground. These special design features make you far less likely to risk the sort of injury to tendons or muscles that can come if you run in an old pair of tennis shoes. There should be plenty of room inside for your toes to move about and the heel should be slightly raised to help prevent injury to your Achilles tendon that comes with overstretching.

It should have at least five set of holes for laces, so the shoe hugs your foot: in fact, the shoes should feel, when you are out and running, as if they are part of your feet. Plastic shoes are not a good idea because they make your feet sweat: light leather or nylon is a much better bet.

Cotton socks help absorb shock and, because you can change them every time you run, they keep your shoes fresh.