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GPS Watch
My recommendation: Garmin Forerunner
Having a GPS watch is a great and convenient way to measure distance as well as speed for practically any outdoor run (or bike).
I've put in thousands of miles with the Garmin Forerunner and have been very impressed - even on forest trails or
hilly runs it rarely loses its satellite reception. I use the 205, but the newer '10' or '110' models are about the same price and
much less bulky, and have all the features that I use on the 205.
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Running Headphones
My recommendation: Avantree Jogger Pro
I recently decided to try wireless headphones for running, and now I'm wondering why I didn't make the switch sooner.
Not having to worry about the chord bouncing around and sometimes coming unplugged is a huge plus, and it's also nice
for using around the house where I can just keep my phone/MP3 player sitting in the living room (the bluetooth has
about a 10 meter range).
The Avantree design is perfect for keeping the buds in your ear, with no shifting or bouncing (though it takes a minute
to figure out how to put them on). And these ones are 'sweat proof', which I can attest to, being a very heavy
sweater. Minor note - if for some reason yours don't come with rubber earbuds to go over the plastic (mine did, but a friend's
arrived without), you'll probably want to grab something like
these for comfort.
I should mention that I don't typically listen to music when I run so I can't really speak to the full sound quality.
I actually listen to audio books, which I highly recommend if you get tired of your music or want to try
something different. The Hobbit and The Hunger Games have been great at taking my mind off of the fatigue and even
bringing some new life to my typical running trails, and this way I seem to breeze through books much quicker than
reading.
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Running MP3Player
My recommendation: iPod Nano
iPod's are a bit pricey, but the Nano has served me well for a couple years now. It pairs well with wireless headphones, is barely noticeable
either in your pocket or around your arm with an
armband, and has a touchscreen interface to quickly navigate to you desired music or audiobook.
(I used to use my phone, but found this to be bulky and uncomfortable - especially on longer runs.)
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Sunglasses
My recommendation: Polarized P52
I try to avoid spending too much on sunglasses, as I've lost or broken more pairs than I can count. These are a great pair for the price - they're super light
and comfortable and don't bounce at all even during speedwork. And apparently they can take a beating - I haven't really tested directly to see if this checks out, but
mine are about a year in and still going strong.
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Minimalist Shoes
My recommendation: Merrell Trail Glove 2
The Trail Glove was recommended to me a few years ago by my uncle, who happens to be an ultramarathon runner.
They are light and flexible, similar to racing flats, and have very little cushion. They do have enough padding
to protect from sharp rocks and such, and I found wearing them through a week long adventure race that they can
really take a beating.
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Minimalist Shoes - Street
My recommendation: Merrell Barefoot Road Glove 2
I'd recommend the Road Glove over the Trail Glove if most of your running is on streets/sidewalks as opposed to dirt. They are similar
as far as the thin sole, light weight and flexibility, and if anything I find the Road Glove slightly more comfortable. I use both,
switching to the Road Glove (2) for my street-dominated runs, and both have held up through many, many miles.
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Minimalist Shoes (another option)
My recommendation: Vibram Five Fingers Bikila
I had the Vibram KSOs before the Bikilas came out, and as far as barefoot simulation goes they were almost
too good. Every pebble was noticeable, and larger rocks were pretty painful so you had to be on the
lookout.
The Bikila is Vibram's newer line tailored specifically to running. It has a bit more padding on the bottom to
provide some foot protection and grip. A coworker of mine loves these, and actually wears them to work and
throughout his everyday life.
A minor note - if you go with Vibram's you'll likely want to pick up some toe-socks like
these. This will prevent potential chafing and keep the shoes from requiring frequent washes.
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Hand-held Water Bottle
My recommendation: Nathan Sprint Handheld Bottle Carrier
Once your long run breaks an hour or so, you'll want to have access to water and/or sports drink during the run to avoid dehydration. (On average you lose
about 16 ounces of water per hour of running.) Some people like to stock their course in advance
with hidden watter bottles, or do multiple loops from the house or car where they can rehydrate upon each return, but I like to keep the fluids on me to avoid
the need for such preparation.
I first tried waist packs and camelbaks, but found that they were a bit cumbersome and would continuously bounce during my runs
regardless of how much I tightened them. So then I came across the hand-held bottles, which are very popular in the ultra-running community, and decided to give that a try. It does
take a little getting used to, but overall I've found the hand bottles to be much more comfortable than the alternatives.
The 10 ounce bottles are big enough to provide the necessary hydration without being too bulky to carry over
long distances. If you go with a sip per mile, this 10-sip bottle will get you through a 10-miler, though for anything over 10 you'll probably want a bottle in each hand
(which takes even more getting used to). I recommend using watered-down sports drink to balance between
hydration and electrolytes.
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Headlamp
My recommendation: Petzl Tikka 2 LED Headlamp
For evening or early morning runs, a headlamp will help you see the ground in front of you as well as let you be seen.
It's a little odd at first feeling it on your forehead, but you get used to it pretty quickly. If you're brave you could
even run trails in the dark with this, making sure to adjust the aim toward the ground right in front of you so you don't miss
any sudden terrain changes.
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Self Massage Tool
My recommendation: The Stick
This tool is used to provide 'myofascial release' very similar to a deep tissue massage.
I actually use the Tiger Tail - I had shopped for The Stick but at the time it was brand new and out of my price
range. The Stick has since become competitively priced, and the shape seems to mold to your muscle structure more
effectively than the Tiger Tail. I use it almost nightly, after a little stretching routine, on any muscles
that feel tight or are prone to injury.
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Foot Roller
My recommendation: The Stick Foot Wheel Massager
I've gone through plantar fasciitis twice, once in high school cross country and once training for my first marathon,
and I've determined that this is not something I want to go through again. The FootWheel was recommended to
me at my local running shop (Road Runners), and for the five years or so I've been using it I've had no more
issues with the bottom of my feet.
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Foam Roller
My recommendation: Bodysport Foam Roller
I was exposed to foam rollers while in physical therapy for a torn hamstring. The purpose is similar to the Self
Massage Tool above - to provide myofascial release. While not as portable, you can get much deeper pressure from
a foam roller since your body weight is behind the force. I use this regularly on my hip flexors and hamstrings,
which had been prone to tightness and injury in the past.
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Glucosamine
My recommendation: Kirkland Glucosamine HCl with MSM
Glucosamine is the closest thing I've found to a 'miracle cure' for joint issues brought on by running. Particularly
in conjunction with Chondroitin Sulfate it acts to strengthen your joints and connective tissues, and is highly
regarded in the running community (along with those suffering from osteoarthritis). The one issue I found with
these is that the tablets are pretty large and can be tough to swallow - if you have any problems just get a pill
splitter and cut them in half. Also note that it typically takes a few weeks for the effects to kick in.
(Recently I actually switched over to
the liquid form, it's a bit more expensive but far more convenient at just a shot day rather than 3 giant pills.)
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Protein
My recommendation: CytoSport Muscle Milk Light
People often associate protein with bulking up for weight lifters, but it's similarly important and
effective for runners. Especially when you're on a rigorous training regimen, if your typical diet doesn't
include a decent amount of meats, peanuts, eggs, milk, and other high protein foods then a protein shake directly after
a hard run will help to accelerate muscle repair so that you can be ready for the next hard workout.
Beyond just protein, Muscle Milk Light has some additional amino acids and functional fats aimed specifically
at lean muscle repair. Also it tastes much better than most whey protein powders - the vanilla flavor is
particularly delicious, shaken or blended with milk (I often use unsweetened almond milk, as it can be too
sweet for my tastes otherwise).
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Sports Drinks
My recommendation: CytoSport Cytomax Sport Energy Drink
Keeping your electrolytes up before and during workouts will improve your energy level, and replenishing electrolytes after hard workouts will speed up recovery.
There are plenty of sports drink options to serve this purpose, but most of the popular ones like Gatorade, Powerade, and even VitaminWater have far more sugar
than the body needs. Cytomax is the best one I've found that keeps the sugar level low but is packed with useful electrolytes. I usually go with 'Tangy Orange',
admittedly not quite as tasty as Orange Gatorade but still plenty refreshing.
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Another recommendation: Taste Nirvana Real Coconut Water
Coconut water is a good natural alternative to the manufactured sports drinks. It's also packed with electrolytes, being alot higher in potassium which can help
prevent muscle cramps, but a bit lower in sodium, which you'll particularly need to replenish when you're sweating profusely. So I usually go with Cytomax
on the warmer days and for particularly hard speed work, and coconut water otherwise.
I've actually tried several brands of coconut water and oddly enough
there is quite a difference in taste, with this brand being significantly better (smoother and more refreshing) than any other I've had. It's a bit pricey, but the cans
are big enough to go half at a time so a 12-pack will last a while.
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Books
My recommendation: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
This book will keep you motivated to run long after you finish reading it - I can't recommend it highly enough.
I'm an incredibly slow reader, typically spending months on a single
book, but once I started this I finished it within three days. It reads like good fiction, with
larger-than-life characters and stories and a pretty epic adventure, but knowing that the characters and events
are all real makes it that much more compelling.
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Another recommendation: Ultramarathon Man: Confessions of an All-Night Runner
If you haven't heard of Dean Karnazes, suffice it to say he is a superhero of running. It's not uncommon for him
to head out for a run after work on a Friday and make it back home 200 miles later sometime on Sunday. I could go
on about his many impossible feats, but he details several of his adventures quite well in this book. When you
feel like you're reaching your peak, this book is a good reminder that it's always possible to take it a step
further.
If you enjoy Ultramarathon Man, Dean has a couple other books out now too, notably
50/50 which covers his attempt
to run 50 marathons across 50 states in 50 consecutive days. This one has a bit of a different style, almost like
a diary, but it's another good read and this time he gives lots of training advice along the way.
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Yet another recommendation: Once a Runner
Once a Runner has got to be the best runner-focused fiction out there. It basically gives you a day (or several) in the life of an elite college runner 'Quenton',
aspiring to run a 4 minute mile. Quenton's free spirit on top of his extreme competitive drive is alluring and infectious, making this another good book to keep
you motivated.
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Magazine
My recommendation: Runner's World
Runner's World tries to be a running magazine for all levels of runners, probably with a slightly higher focus on the casual (not super competitive) or beginner runner.
So while this means that not every article will be right up your alley, there will always be some content aimed pretty directly at you. I tend to find at least a handful of
articles in each issue that interest me, often with advice from olympians and other elite runners, inspirational or motivational stories, recommended strength training
and stretching routines, and nutrition tips along with recipes. And at less than a dollar per issue you can't really go wrong.
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Sunscreen
My recommendation: Banana Boat Ultramist Sport
Hopefully I don't have to tell you that UV rays are bad for your skin and sunscreen is a must if you want to prevent skin cancer. But in my experience
the lotion takes forever to put on, and unless you're very flexible there are parts of your back you won't be able to reach. Spray-on sunscreen solves
both of these problems pretty well, and you'll want a 'sport' version for the water resistance.
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Exercise Gear
Valeo Ab Wheel
Beyond breaking up the monotony of just doing different kinds of sit-ups over and over, an ab wheel provides solid all-around core strengthening - working your
entire torso with a focus on abs (upper and lower), obliques, and lower back. And as your core strengthens you can increase the challenge by first just rolling
further out, then adding curves, then starting in a pushup position on your toes rather than knees, and eventually starting from a standing position. (I'm currently
finding plenty of challenge starting from the pushup position.)
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Anti Burst Exercise Stability Ball with Pump
There are tons of good exercises that require a stability ball. The most common ones for me are doing pushups and knee tucks starting from the pushup position with the
ball under my shins, and doing different 'bridge' movements on my back with the ball under my calves or feet and only my shoulders touching the ground. And perhaps
the coolest thing about a stability ball is that you can get a little core workout (and improve posture) just by sitting on the ball here and there
when you're on the computer or watching TV.
Unless you're very short or very tall, the 65 cm size should suit you nicely.
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Weider Power Tower
A 'power tower' is a great piece of equipment to have on-hand if you happen to have the space for it - I use it quite often to get a quick full body
workout in without having to go to the gym, throwing in dips, wide grip pullups, normal pullups, and chinups, with leg raises between each set. Note that
leg raises are the best exercise I've found for working the lower abs, which are notoriously difficult to isolate. And you can work obliques by doing
knee raises with your knees aimed to the left or to the right.
(I actually have the 'Body Vision' brand power tower, but in my experience that one's not entirely sturdy and the dip handles are a little too wide, plus
it's a bit more expensive than the Weider.)
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LifeSpan TR 1200i Folding Treadmill
A good amount of your workouts should be on the surface that you'll be racing on, be it asphalt or trail, but treadmill runs can be very convenient
for a portion of your training. Being able to practice at precise speeds is quite useful, as well as the ability to do hill work without having to go
back downhill. And being able to watch tv while going for a jog isn't so bad either.
I'd recommend staying off the treadmill for speedwork (left column of the plan) - with the high intensity and varying targets you'll need more room
to reactively speed and slow as your body requires. But for tempo runs (right column) where the speed is a bit more consistent and manageable, and sustained
over a longer duration, a treadmill can be a great way to keep you on track and help you to establish pacing.
It's not easy to find a quality treadmill under $1000, so the LifeSpan is a great deal (as long as it remains on sale). Most lower-end treadmills cap out at
10 mph, a 6:00 mile pace, while this one can take you down to 5:27. And Similarly the lower-end ones tend to max at 10% incline, while this one can hit
15%. I actually own a NordicTrack treadmill which was a bit more expensive, but based on the specs and near unanimously positive reviews this one looks
to be a better deal. For instance my NordicTrack is huge, pretty much taking up my entire living room (with the display being so high it blocks my view to the
tv), while the LifeSpan is a more practical size. And my NordicTrack makes a concerningly loud high pitched hum as the speed ramps up, while based on the reviews
the LifeSpan seems to be pretty quiet.
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Injury Gear
Zensah Ankle Support
Note that this is not meant to be used in the place of more rigid ankle support during healing - this is for more non-invasive
support while you're getting back into running after an ankle injury. You can wear it over or under your sock (I go over)
and your shoe will still fit fine. This will provide a compromise between stability and mobility that shouldn't interfere
particularly with your running. Also I've found that just having the extra layer for warmth seems to help keep the ankle from
tightening up toward the beginning of a run.
Go for the "Small/Medium" unless you're quite large - you want it to be pretty much as tight as possible without
cutting off circulation. For reference, I'm about 6 foot and have size 12.5 feet, and the Small/Medium is still good for me.
(Though I often wear it upside down, so that the larger side goes around my wide foot.)
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Cho-Pat Dual Action Knee Strap
I recently had some running pain on the outside of my knee, which I diagnosed as Iliotibial Band Syndrome (ITBS). I tried a few different
knee brace options to see if there was any way I could keep running while recovering, and found this one to be the best. Many runners swear by the single
strap kind, worn just below the kneecap, but for me that style didn't seem to alleviate the pain at all (I tried the Mueller). I also
tried one that puts pressure directly on the IT Band, and is worn above the knee cap, and while it did seem to help some it was not
the drastic improvement I was hoping for.
The 'Dual Action' strap is not perfect either - I've concluded there is no miracle knee brace that will make you forget about your knee
problems entirely, but it did keep the pain away significantly better than the others. For longer runs it can be pretty uncomfortable
where your leg bends behind the knee, and if you're going for speed it tends to shift and require frequent adjustments, but for just
getting a few easy miles in to maintain some conditioning while you recover it serves its purpose well.
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