Shoes, clothes, socks, knee guards, watches, water accessories, towels … are things you should prepare before running a marathon.
Shoe is the most important item when running a marathon. You should choose a pair of shoes from manufacturers that specialize in jogging. Depending on the route is the marathon in the city or trail (run terrain) but choose the appropriate shoes.
If running on less rugged, flat plastic roads, choose lightweight shoes, good ventilation and good grip. Running in rough terrain, choose shoes with a soles design to increase grip, help protect your feet when trampling on rocks or thorns of forest trees. Mesh material with holes or no holes helps to drain the fastest water out of the shoe.
When buying shoes, you need to consider the slope of the heel and the tip of the shoe, also known as the thickness or thinness of the sole. If the heel doesn’t slip down at the motion and 10 toes are comfortable moving in the shoe, that’s the right shoe.
To choose the shoe size, you should let the staff measure your feet carefully, avoid wearing shoes that are too tight or too wide. Running shoes should be 0.5 to 1 size larger than normal to create a comfortable feeling, avoiding blistering when running.
“You should practice with shoes that will be used in competition as much as possible so that your feet will get used to time. The shoes are too tight or too wide, causing blisters, rubs, scratches …”, Ms. Thanh said .
Before entering the tournament, runners should find out the local weather conditions to wear appropriate clothes. Jogging clothes have different types but must meet the drainage and sweat standards.
Pants have two product lines: wide-leggings and tight pants. Loose pants are more suitable for men. Sweatpants help keep the body warm better in cold weather and are as effective as a massage machine, reducing muscle aches and pains. If you do not often participate in running, you can wear casual shorts.
Jogging terrain needs foods and drinks to help absorb energy quickly. Types such as energy bar, organic bar, dry food, gel form, plasticizer and sports drinks, electrolyte drinks all have the function of loading energy, speeding up the recovery, helping the muscles work. Good the next day or immediately after use.
Accessories for water
Depending on the number of short or long distance runs you choose the appropriate water supply accessory. Water vest (containing 1.5 to 2 liters of water) for people running over 21 km. If running shorter, you can choose a hip belt (over 250 ml) or a wristband.
Runners should choose socks made of polyester fiber or synthetic fibers with fast moisture absorption properties, ensuring the legs are always dry and cool when running. In addition, running socks need to be designed without seams, creating an absolute seamlessness, avoiding the footing when running.
Runners can equip themselves with a basic watch to measure the time, distance, current speed, average speed, stride, number of calories consumed, heart rate …
Knee protection belt
The belt works to protect the knee joints, avoiding injury, useful for those who run from 21 km or more.
Jogging often has a lot of sweat on your face, you can use a versatile towel (a towel that can be worn on your forehead and wrist) to absorb sweat, preventing sweat from flowing down your eyes, especially those wearing glasses.