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SUNDAY, JULY 23, 2023


The journey towards achieving your desired fitness level and conquering a successful marathon begins with meticulous preparation. Allow three to six months before the event to engage in the following crucial steps:

Equipment Selection

Carefully choose the gear that will accompany you on your marathon journey. The essentials include running shorts, a t-shirt, and high-quality running shoes. Pay attention to well-fitting running socks and underwear as they play a vital role in your comfort. Depending on the weather conditions, consider accessories such as sunglasses, a jacket, a hat, gloves, or even spikes. For those seeking to monitor their performance, GPS-equipped devices, odometers, or heart-rate monitors can be valuable tools.

  • SHOES: Key Considerations in Purchasing Running Shoes

    The importance of finding the perfect running shoes cannot be overstated. It is crucial to seek a snug, yet comfortable fit in the heel and midfoot areas. When standing, ensure there is about a thumb's width of space between the toes and the front of the shoe, as the arch tends to flatten during running. Price alone does not determine quality, although extremely inexpensive running shoes may lack durability compared to their pricier counterparts.

    Regular runners should invest in running shoes tailored to their unique skeletal anatomy, pronation type (normal, over, or under pronation), and the specific running surface (e.g., trail shoes). If you run three times a week for approximately 30 minutes, one pair of shoes should suffice. However, those covering distances exceeding 30 km per week would benefit from owning two to three pairs.

  • Advancements in Athletic Shoe Development

    The realm of athletic shoe research and development continually strives to minimize sports-specific accidents and injuries. Traditional shoe design primarily focused on support and cushioning. However, studies indicate that these factors alone are not entirely effective in injury prevention. Modern shoe construction takes into account the individual's specific requirements, considering various factors for a more personalized fit.

  • Running Apparel

    When selecting running clothes, prioritize fit and comfort over appearance. Essential items include a well-fitting running shirt, shorts, and socks. Women should also consider a supportive sports bra. In colder weather, layering becomes important, encompassing a running jacket, tights, gloves, and a hat. On windy or rainy days, opt for weather-resistant and reflective clothing made from materials like Gore-Tex or Sympatex.

    Traditional cotton t-shirts have given way to technical running shirts. Cotton absorbs sweat, becoming heavy and unhygienic over time. Tech shirts, crafted from lightweight materials, actively wick away sweat from the body, ensuring a cooler and drier experience, even on hot and humid days.

    Running shorts and tights, constructed from lightweight, flexible polyester or spandex, come in various lengths, ranging from short to mid-calf and ankle length. Tights are favored by some to prevent chafing that may occur with shorts rubbing against the inner thighs in warmer weather. Ankle-length tights often feature a zipper near the foot, facilitating easy removal. Many running bottoms also incorporate a small pocket at the back to carry essentials like keys and money.