Concentrated carbohydrate packets designed for quick energy during runs. Each gel typically provides 100 calories and 20-25g carbs. Essential for marathons and longer. Brands: GU, Maurten, SIS. Always test gels in training - some cause stomach issues.
Example: Take one gel every 30-45 minutes during marathons, always with water.
A sports watch with GPS tracking to record distance, pace, route, and heart rate. Essential training tool for most runners. Popular brands: Garmin, Apple, Polar, Coros. Features range from basic tracking to advanced training metrics.
Example: GPS watches let you track progress and train by pace zones without constantly checking your phone.
The difference in height between the heel and forefoot of a shoe, measured in millimeters. Traditional shoes: 10-12mm. Minimalist: 0-4mm. Lower drop encourages midfoot/forefoot striking. No single drop is "best" - depends on your running style.
Example: If used to 10mm drop shoes, transition gradually to 4mm drop to avoid Achilles issues.
A lightweight vest or pack carrying water bottles or a bladder, plus pockets for fuel and gear. Essential for trail running and ultras where aid stations are far apart. Modern vests are comfortable and bounce-free.
Example: A 2-liter hydration vest lets you run 15-20 miles on trails without refilling.
Shoes with extra-thick cushioning for maximum impact protection and comfort. Popular for long runs and recovery days. Brands like Hoka pioneered this trend. Heavier than traditional shoes but can reduce fatigue on very long efforts.
Example: Many ultramarathoners swear by maximalist shoes like Hoka Bondi for 100-mile races.
Lightweight shoes with minimal cushioning and low heel-to-toe drop, promoting natural foot motion and ground feel. Require gradual adaptation - switching too quickly causes injuries. Popular among runners seeking more "natural" running.
Example: Transition to minimalist shoes gradually over months, starting with short runs.
Standard running shoes without additional support features, designed for runners with normal pronation. These focus on cushioning and flexibility. Most runners do well in neutral shoes unless they have specific biomechanical needs.
Example: Popular neutral shoes include Nike Pegasus, Brooks Ghost, and Asics Gel-Cumulus.
Specialized footwear designed for running with cushioning, support, and durability. The most important piece of running gear. Different types exist for different needs: neutral, stability, trail, racing. Replace every 400-500 miles as cushioning degrades.
Example: Get fitted at a running store - proper shoes can prevent many common injuries.
Running shoes with features to limit excessive inward foot roll (overpronation). Usually have firmer foam on the arch side and supportive posts. Helpful for runners whose ankles collapse inward, but not everyone who overpronates needs them.
Example: Stability shoes like Brooks Adrenaline help runners who overpronate avoid knee pain.