6 Items Every Runner Needs to Stay Safe and Healthy


Running is a great form of exercise for many reasons. It acts as a full body workout, strengthening your legs, back, and core. Whether you enjoy running on a treadmill, road running, or going on trail runs, there are some basic equipment you need that will ensure you have a successful and safe journey. Here’s a list of the top 6 Items Every Runner Needs to Stay Safe and Healthy

1. Music


There are so many ways that music can improve your performance while running. Music can be motivating, as well as distracting in a positive way. Create a playlist that motivates you. This may look different for everyone. Some people respond best to heart pumping dance music, while others find the push they need in slow, emotional tunes. Find the type of music that helps you push past your mental roadblocks while running and pack your playlist with it. And just know that you will experience mental roadblocks while running. That’s where mind over matter comes into play. When your legs are sore and your feet start hurting, that’s when you need to find the internal motivation to keep going. And music can help you achieve this.

Now that you’ve selected your music, you need the right supplies for listening. Investing in some quality headphones are a must. For safety reasons, try out wireless or bluetooth headphones. These free up your hands and eliminate the need for cords or wires that can trip you up or distract you. You’ll also want a quality device for playing music. This can come in the form of your cell phone, an iPod or Mp3 player. Just be sure to keep your music’s volume at an appropriate level. This ensures you’re aware of your surroundings and can anticipate vehicles, people, and any other potential hazards before they approach.

2. Weather Appropriate Gear

This is important for all types of runners. Without the right gear for the weather, you can get sick and seriously compromise both your health and your performance. If you live somewhere that has a hot climate all year long, it’s important to wear loose fitting clothes that won’t trap heat or sunlight. Invest in a hat and sunglasses. Both these items will help protect your eyes and face from the sun and give you a clear view of your path. Wear sunscreen before your run and clothes that will keep you cool. Wicking material is great for sweating because it won’t absorb your moisture, helping keep your body temperature down and skin dry. If you’re running in the cold, make sure you bundle up. It’s difficult to plan for winter or cold weather runs because once you begin moving, your body will naturally heat up. Try to layer appropriately. You may also want gloves, a hat, and face mask if the temperatures are extremely cold. This will protect exposed skin from getting frostbite or piercing pain. If you have any sort of asthma or respiratory issue, you may want to avoid running in freezing temperatures as inhaling cold air can cause bronchial irritation and breathing complications.

3. Sneakers

SneakersThis may be one of the most important supplies that every runner needs. The sneakers you choose can be the difference between a satisfying and safe long distance run and an injury. The type of sneakers you choose has a lot to do with the type of running you plan to do. Running on smooth pavement or a treadmill can be done using basic running shoes. Just ensure that they fit properly and offer enough support. If you plan to take your runs to the trails or uneven terrain, you’ll want to invest in sneakers that offer added grip and traction. This will allow you to easily navigate changes in your course without injury. If you plan to run in a area where you may encounter wet or damp spots, there are aquajoggers that will help keep your feet dry and clean. Marathon runners should consider more lightweight shoes, which won’t become too heavy or cumbersome over time.

4. Hydration

We already know that hydration is a crucial part of exercise. Without water, your body and muscles cannot function at optimum levels. You may begin to feel weak and lightheaded. But how can you easily bring along water while running? Well, it depends on your preference and the distance you’re running. If you’re going for a short run on the treadmill or around your neighborhood, hydrating before and after your run might be enough. But if you’re planning a long distance run and especially one in extreme heat, you’ll need to bring water along with you. This can be done by simply carrying a water bottle or by using a smart cup, although for many runners, this becomes a nuisance over time. Carrying a water bottle can place unwanted strain on your back, neck, and arms. It can also become annoying to carry over time. Hydration backpacks are a great fix for this. These nifty, lightweight bags are worn on your back, with a hose coming out of the insulated fluid pack. You can fill these bags with either water or some other type of sports drink and take sips from it periodically throughout your run. This means hands-free hydration that is lightweight and convenient.

5. Fitness Tracker

Fitness-TrackerFitness trackers are an extremely versatile device and perfect for runners. Not only will most wearable devices track the number of steps you take, your mileage, and even your pace, but they’ll also map out the entire course for you and can be linked to your headphones. This means that during your run, your tracker will tell you when you hit each mile and your current pace. This is great for runners training for a marathon or other race. Fitness trackers are also great for calculating the number of calories burned and monitoring your heart rate. Your heart rate will naturally increase during cardiovascular activity but it’s important that it’s coming in at a healthy number. There is also the fat burning zone to consider, which is when your heart rate is at the target level for optimum fat burning results.

6. Foam Roller

This item is about a runner’s recovery more than their actual performance. Foam rolling is an extremely popular way for runners and athletes to help stretch and massage their sore muscles following intense activity. Think of foam rolling as a deep tissue massage at home. When you roll over this large foam cylinder with your muscles, you are breaking up any scar tissue or adhesions, which help speed up the recovery process. Foam rolling can help heal any sore or pulled muscles and prepare them for your next run. This process will also help increase the flow of blood and oxygen to your muscles, preventing injury and boosting performance and mobility.

Regardless of the type of runner you or the frequency with which you run, all of these items are essential for maintaining a safe and healthy experience.

Article Submitted By Community Writer

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