As a blogger in the field of running, from Xiaobai five years ago to today’s marathon emergency runner, my knee hurts when I first started running in casual shoes. Nowadays, from the marathon five-finger socks on the feet to the sweat belt on the head, it has become a marathon enthusiast in into the pit.
Although running is a necessity except running shoes, other running equipment can really make you run more comfortably, make you love running more, enjoy running, and then say: It smells good.
"Warning ahead, the content of this article is too long, so you can jump directly to the part of interest according to the table of contents. If you read the full text, you are advised to collect it first and read it slowly later."
Here are some of the running equipment I am currently using:
Casual shoes are not recommended for everyone. You should wear professional running shoes when running, which can better protect your knees. After all, knee injuries are not trivial, and sometimes they can’t be cured by spending hundreds of dollars. Some injuries are irreversible.
Other equipment is not necessary if you just run a short distance casually, but it is very helpful to improve running comfort and happiness if you wear it, so you should choose it as needed.
Next, I will talk about some equipment problems I encountered during my four-year running. According to my own lessons from into the pit, in order to avoid making the same mistakes, I will choose my favorite equipment for your reference:
1. Running shoes-the most indispensable equipment;
2. Running socks-favorite five-finger socks;
3. Running underwear-breathability is the most important;
4. Running wallet-a good place for key mobile phones;
5. Running shorts and short sleeves in summer;
6. Warm running clothes in winter;
7. Sports glasses fixing bracket;
8. Sweat conduction belt/running headscarf;
9. Running sunscreen empty top hat;
10. Bone conduction headphones-essential for outdoor running;
11. Heart rate watch-a must for marathon;
12. Fascia gun-relax and be a good helper after running;
When it comes to running, everyone’s first reaction is running shoes. Indeed, apart from their own factors, most of the running injuries are caused by running shoes, among whichThe most common is knee injury..
This is because when people walk, the impact on their knees is about 1-2 times their weight, but when they run, the impact on their knees increases to3-4 times the body weight, or even 6 times the body weight.. The cushioning design of casual shoes can meet the cushioning requirements of general walking, but it is far from enough for the relatively large impact of running. Moreover, casual shoes do not have the stable support structure needed for running, such as the anti-torsion system of soles and the heel stabilization system. There are also some retro running shoes that are not recommended if they are really running training. In order to make the running shoes look better, the merchants are suitable for street wear, which sacrifices the performance of many running shoes. This retro running shoes is more suitable for wearing as a tide shoe street, not suitable for running training.It’s called running shoes, but it’s not running shoes.
Regarding the skills of choosing and using running shoes, I wrote a handwritten article in the small class column of running shoes.
At present,11,000+approval, 25,000+collection can answer all your doubts about running shoes:
https://zhuanlan.zhihu.com/p/148147591
Here are two pairs of running shoes that are not wrong for beginners:
- King of cost performance for entry-level running shoes-Jordan is popular for 10 generations
Guoqiao has done a very good job in the field of running shoes, especially its self-developed PRO midsole, which is particularly surprising in cushioning and resilience. I didn’t expect domestic running shoes to have such excellent performance, and the weight of 44 yards is only 273g, which almost reaches the weight range of racing shoes. You should know that this is the weight without sacrificing protection.
Note: Entry running shoes are suitable for runners with small weight, and it is not recommended for runners over 80kg to choose entry running shoes.
See the evaluation article for details:
https://zhuanlan.zhihu.com/p/380196557
- Bimai 42K PRO Potential-Super Cost-effective Marathon
Bimai is a representative of high performance-to-price ratio in domestic shoes. Its specialty is only running shoes, which is also a brand I like better. Children’s shoes that don’t run marathons may know less, but they wear more in the circle of running marathons. Everyone’s unanimous evaluation of it is:
"Good performance, operation resistance and low price"
The average price of his shoes is around 300. When I first started running, I bought his 10k lite. Later, I started with the potential of 42K PRO, which is really cheap compared with the price of 700 or 800 from foreign manufacturers.
If you want to buy professional running shoes and need strong protection, but don’t have too much budget, it is right for your friends to buy them.
See the evaluation article for details:
https://zhuanlan.zhihu.com/p/369651537
Wearing 42K PRO potential to be a marathon first aid runner;
Its shoes are really good, so I won’t list them one by one. If you want to know, you can see one of my column introduction articles:
https://zhuanlan.zhihu.com/p/351577308
I have done this kind of thing several times, and my feet have blisters several times, and I have picked them off with a needle. It really hurts. At first I didn’t know what was going on. I thought it was the running shoes. Later, I realized that I was wearing the wrong socks.
The friction of fiber socks is too small, so there is generally no problem in the process of walking because of the small movement range. However, in the process of running, the step frequency per minute is 170-80, and the feet are repeatedly rubbed and shaken in the shoes with high frequency. The socks are too slippery to provide good fixation, and the feet will soon get blisters, especially the longer they run, the more serious the blisters are. I believe many people have been caught.
Boat socks not only have low friction, but also shrink easily, which is even more serious. Anyway, I have been taught several times and never dare to wear socks blindly again.
Injinji’s five-fingered socks, as the NO.1 of marathon socks, even have a unique meaning. The choice of COOLMAX material, the compact design of the five fingers, and the use of rubber bands and the backrest of the sock mouth are all designed to make the runners more comfortable and prevent blisters. It’s really comfortable to wear. What I’m wearing now is (socks in the running equipment at the beginning):
I didn’t know anything when I first started running. I was bored to death wearing polyester underwear to run.
Polyester underwear is really airtight, and it needs to emit a lot of heat when running. It didn’t take me long to get wet in this underwear, and I felt that every step of running was painful, which was too uncomfortable. I will never wear this underwear when running again.
There are also briefs that are uncomfortable to wear. The sides of briefs rub back and forth with thighs during running, and sometimes the thighs are red, so you deserve a pair of boxers with good air permeability.
When running, we usually carry two necessary equipment, mobile phone and key. At first, I put the key in my shorts pocket and my mobile phone in my hand or arm bag. After running several times, I found that the key swinging back and forth in my pants pocket not only affected the rhythm, but also made my thighs red, not to mention how inconvenient it was to put my mobile phone in my hand. If I put it in my arm bag, it would be loose and shaking, and if it was tight, my arm would be uncomfortable. Sports pockets solve this problem very well.
If there are many fun run, it is best to wear one for safety.Sports pockets with reflective strips;
If you run a long distance, such as more than 10km, it is best to bring a bottle of water to replenish it;
Recently, I started with a particularly advanced sports purse and sports kettle, Feibit’s sports purse and sports kettle. I like it so much that I can describe it in two words:"professional" and "handsome"
The whole waistband is sewn integrally, and waist size is required.(Similar to personal tailor)It’s not that kind of adjustable. There is a buckle specially used to fix the key. Just put the mobile phone directly into the gap. The whole belt is very elastic. Although it’s expensive, it smells really good!
There is also a sports kettle, which used to hold a bottle of mineral water directly in your hand, but it is really inconvenient. This kettle is curved and can be perfectly stuffed in your pocket.And the water from the kettle is extruded, so it won’t choke when running, and the supply is really convenient and delicious.
If you also run in rainy days, it is recommended to use a splash-proof wallet, and the zipper is waterproof. Don’t worry about the phone being rained. One and a half horses that ran two days ago ran in the rain:
Half-horse running in the rain with waterproof purse is very safe.
Now the equipment for running every morning is also this waterproof Feibit pocket:
Fun run style, the reflective strip is really bright at night;
The spout of the kettle is made of silica gel, which is very soft, so it is no problem to fill it with hot water in winter;
I believe many people have encountered this problem, especially in summer, when the sweat falls. My sweaty clothes stink several times, and I am going to vomit myself. At this time, it would be nice to have a dress with particularly good air permeability. I believe everyone has heard that the NBA’s most awesome three-pointer is long and cute. The basketball shoes endorsed by Curry, in fact, Andema started out as a quick-drying suit, which was first popularized to American football players and gained great fame. I like its quick-drying clothes best, which is not in the running equipment above:
Still say Andema, there is also an Andema tights in my running equipment above. When I run in winter, I add velvet tights below and velvet tights above, which is enough. I just put on a coat outside, which is warm and light after wearing it. It’s really not bloated at all, and I can guarantee handsomeness in winter. I don’t hate running in winter anymore after wearing it. It’s really comfortable:
In fact, I have encountered the same problem in playing basketball before, which should be a common trouble for people who wear glasses. I also bought a special basketball mirror, but I didn’t wear it because it was too much trouble. In fact, I can solve it with the following little thing with a few dollars, silicone glasses cover, so I don’t have to worry about it. I play basketball all right, and the intensity of running is much less than playing basketball, So easy!
I found two good things, one is the silicone sweat belt I am wearing now, and the other is the headband. Before, I thought the headband was too ugly to wear. Recently, I found a particularly handsome switch headband, CS’s switch headband, which is so handsome. I have listed both. You can choose which one you think is handsome:
It’s also the CS family’s running empty top hat, lined with sweat-absorbent towels, which is breathable and quick-drying. A variety of beautiful colors are available for you to choose from, which is not only practical but also handsome.
When I first started running, I ran a lot on the highway, wearing the in-ear headphones, which had a particularly good sound insulation effect. Sometimes cars passed behind me, and I found out that when I turned around by the river, I almost got hit by the battery car behind me. My wife was worried about me every time, and later she bought me a bone conduction earphone, so I didn’t have to worry about not hearing the outside sound when listening to songs.
The simple principle is that the sound of bone conduction headphones is not transmitted through the eardrum, but through the bone/skin. For this reason, I also wrote an article on earphone evaluation:
https://zhuanlan.zhihu.com/p/196759646
There are three kinds of headphones in its home, entry-level, mid-range and high-end. The main difference lies in the sound leakage, that is, whether people around you can hear the contents of the headphones. I’m wearing a mid-range, and I don’t feel any sound leakage when I wear it. The high-end one almost doesn’t leak sound at all.
Entry-level and mid-range are recommended.
Old AS600:
The new AS660 with Type-C interface;
Flagship AS800:
When I first started running, I didn’t have the concept of heart rate. At that time, the running distance was also short, about 5km at a time. But for runners who want to run a marathon, it is strongly recommended to buy a professional heart rate watch, so that they can monitor their heart rate at any time and avoid danger.
Because when you run a long distance, especially when you are half-horse or full-horse, your feeling may be inaccurate under extreme fatigue, and it often gives you an illusion that I am not tired, so you will often see some tragedies in the marathon on the news. If he had paid attention to some heart rates at that time, such tragedies should not have happened.
I also told my first horse experience in an answer. I didn’t realize that I had reached the maximum heart rate, and I was afraid to think about it. Most runners also had similar experiences, so they gained nearly a thousand praises, and many people also talked about their experiences in the comments area. The whole horse really should be treated with caution.：
It took an hour to run 10 kilometers, and I was not very tired. Can I run a marathon?
For runners who run five or six kilometers at a time, you can wear or not wear a heart rate watch. If you want to wear it, you can buy a heart rate bracelet. The measurement is not particularly accurate, but you can also see some trends and the price is relatively cheap:
For runners who run a long distance at a time and have plans to participate in the half-horse race, it is recommended to buy a professional heart rate watch. Jiaming is my favorite heart rate watch and the most used heart rate watch in the running circle. Its sports APP is also very powerful, such as Connect and Good Speed. For running, it is enough to buy a Jiaming 245. If you want to play triathlon in the future, you can buy a 945.
Running watch Jiaming 245:
When I first started running, I didn’t know anything at that time, and I didn’t even stretch. If I was stronger, I would feel uncomfortable the next day. Moreover, the leg muscles are particularly tense and stiff, and the whole person’s state is also very bad and particularly tired. Later, I slowly learned that after a high-intensity run, I should fully stretch and have enough massage to relieve fatigue.
Therefore, as long as I jog for more than 10km or run intermittently for a short distance, I will stretch for a while before taking a shower.
Later, after taking part in many marathons, I found that many people were carrying something called a fascia gun when they were running horses. After learning more about it, I realized that this thing was used to relax muscles and relieve fatigue. It can relax muscles more deeply than stretching, similar to the effect of massage.
I remembered when I ran the Shanghai Marathon in 2018. Although I ran a complete horse for a long time, the intensity was too great. I felt that there was no comfortable place all over my body, so I found a blind massage shop near my home and massaged it for an hour. It was relieved.But you can’t go to a massage every time. You don’t have that much time and money.
So I bought a fascia gun myself, which is the following BEIKANG mini fascia gun HL2:
When I just bought it, I didn’t dare to run because I was vaccinated. I usually sat at work for too long, and my neck was particularly sore. So I tried to relax the trapezius muscle, and I felt so comfortable after pressing it for about 2 minutes.
This model is really super small, but it has a great thrust, which is stronger than the big one used by my running friends. The 13.5kg thrust running exercise or something is completely enough, because it is convenient for a small one to relax by himself, and it is not heavy to go out and run a marathon.
Just a reminder:
Fascia gun should not impact sensitive parts such as joints and cervical vertebrae. It is only used to relax muscles and soft tissues.
After 3 days of vaccination, I started to run immediately. Because I haven’t fully recovered, my muscles are particularly tired after running for 10km. At this time, it is really cool to relax with a fascia gun.
There are four gun heads, and generally a soft round head is used at the trapezius muscle. When relaxing the calf, use a round head or a flat head. If there is a special pain in the area swept by the fascia gun, you can replace it with a small pointed head, so that the impact can spread deeper for deep massage and relaxation.
Note that it usually takes about 2 m2minutes in a place, and the time should not be too long.
Usually, like me, I have more neck aches and children’s shoes that I often run. This fascia gun is still worth starting with:
After talking about all the equipment, the most important thing is to run. If you have any questions about running, please leave a message in the comments section.
Pay attention to me, there will be more running knowledge sharing and running equipment evaluation, above@Seeker
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