Running is a very popular form of exercise and we are here to help you find all the equipment you need to make it easier. It can be tricky to get started, especially if you haven’t always been a runner, and we’ll share our top tips in this article. Our friendly team will be there to support you as you get started with running and we often recommend compression socks as a handy piece of kit.
Compression socks are designed to exert gentle pressure on the feet and lower legs, fitting more tightly than normal socks to improve blood flow and reduce swelling in the legs and ankles. Many people wear compression socks on flights, and to reduce the risk of deep vein thrombosis, and it is becoming common to wear them while running to improve foot health and running performance.
Looking After Your Feet
Choosing to look after your feet means you will be able to run much more effectively and will help you avoid injuries and foot pain. This means choosing the best footwear to suit your feet, giving them protection and cushioning, and this doesn’t just apply to running shoes. You should visit a professional shoe store to choose the running shoes that suit you best and don’t forget that your socks can make a huge difference to the fit of your shoes and the health of your feet.
Blood is pumped around the body by the heart, carrying oxygen and returning to the heart for more oxygen. The blood in the legs has to travel against gravity to return to the heart and this can weaken the veins and arteries in the legs, which is why compression socks can be helpful to support the veins as they send the blood back to the heart.
Why Wear Compression Socks While Running
Studies on runners wearing compression socks have not shown a significant impact on running performance but many runners offer anecdotal evidence to suggest that they may be helpful. A good pair of compression socks can give you:
- Improved flow of blood and oxygen to muscles. When you’re running, your muscles have to work harder and can often get sore and fatigued. You can give your muscles a break with compression socks which reduce their impact on them by improving blood flow and oxygen delivery, flushing out lactic acid to make you feel better, fast.
- Cushioning and support. Compression socks are very helpful for giving the feet some extra cushioning and protection, and giving extra support around the feet and ankles. Wearing running shoes that fit you well and give you a good amount of support and cushioning can make all the difference to the health of your feet, and your socks are also important here!
- Reduced swelling. Compression socks will help to reduce swelling in the feet and legs by putting pressure on the areas where fluid would gather and preventing this from happening. This can be helpful if you are prone to swelling in these areas.
- Decreased pain. If you have sustained a running injury, you may find that compression socks are a really useful support in the healing process. They can promote healing by encouraging better circulation, and supporting the feet and legs as they recover.
- Reduced cramps. If you experience cramps in the legs after running, you might find that compression socks are a good solution. The increased blood and oxygen delivery to the muscles can help to prevent the build-up of lactic acid that causes muscle cramping.
- Recovery from shin splints. Shin splints can be incredibly painful, caused by the repetitive stress on the tibia when you run. Many people find that wearing calf sleeves or long compression socks can provide compression in the right places to help with injury recovery and relieve the pain in this area.
However, it is important to be aware that compression socks can negatively affect circulation if they are not worn correctly, and may chafe or bruise the skin, especially if it is dry. If you notice skin irritation or itching when you wear compression socks, it’s a good idea to check that they are correctly fitted and to stop wearing them if the problem persists.
Edge Sports offers a quality range of men’s compression socks as well as women’s compression clothing
Your Essential Running Kit
Whether you’re just starting out as a runner or you’ve decided to take on a new running challenge, having the essential kit can help to improve your performance and your enjoyment of the sport. At The Edge, we have everything you need for running and we can help you find the best options for you and your lifestyle. We recommend trying the following to find out what works best for you:
- Running shoes. Your running shoes are the most important piece of kit for your running practice and it is very important to choose them with care. Your running shoes should fit your feet well and having them fitted by a professional is the best way to make sure of this. A professional will analyse your gait and work with you to find shoes that give you the best support and cushioning as you run, protecting your feet and preventing injuries and foot pain.
- Running clothing. Of course, you can run in almost any clothing that is not restrictive. However, running clothing makes the process much easier since it is designed to streamline the body and give you the convenience of weather protection. A pair of runner’s leggings, shorts or jogging bottoms will be ideal, and a t-shirt or fitted running top is helpful. A lightweight jacket that is water resistant or waterproof is a great option here in Ireland and you can also look out for items that suit the way you run. Many running jackets have pockets designed to carry a phone or iPod, for instance, so you can check out several different brands and items of clothing and find out what works best for you.
- Earphones. If you like to listen to music or podcasts as you run, you may find that large headphones are uncomfortable or that they reduce your awareness, which is especially dangerous if you are running near traffic. In-ear headphones can also be distracting but wearing just one earpiece is a good option to allow for increased awareness without having to stop listening to your favourite inspirations as you run.
- Water bottle. Many people like to carry water with them as they run, especially if they are running long distances. A water bottle that is designed for running can be helpful here as it is easier to carry, or you may find that a camelback-type water system is ideal as it can be strapped to your back, allowing you to drink through a straw system while you are running.
- Weather protection. It’s important to protect your skin from the sun and a good sun lotion is essential in the warmer months. If you run in the rain, you’ll want a lightweight jacket to protect you from getting soaked through and it is always a good idea to wear layers so you can adapt to changing weather conditions as you run.
- Smartphone. Of course, it’s possible to run without a smartphone, but if you are following a couch to 5K programme or using a mapping system to track your runs, you will find it very helpful to be able to carry your smartphone with you. Several types of running clothing are designed with safe pockets to carry and protect your smartphone and can accommodate earphones as well, although many people opt for Bluetooth earphones which can be more convenient when running, especially if they fit well.
- Snacks. If you are running long distances, such as training for a marathon or an ultra event, you will need high-energy snacks to keep you going as you run. Nutritional bars that are designed for athletes are a great choice, and energy drinks can help to give you a boost of sugars without requiring your digestive system to do much work while you are running.
Running can be a low-cost form of exercise that does not require a huge outlay to get started and you really only need a good pair of shoes to try it out initially. If you find yourself going for longer distances, you may find it helpful to investigate running backpacks, first aid kits and navigation options. Pop in and talk to us at The Edge, wherever you are in your running journey, and we’ll help you find all the essentials you need.
Running Clothing from The Edge
At The Edge, we have a great range of clothing and equipment for running, cycling, swimming and triathlon and our friendly team can help you to find everything you need for your outdoor adventures. We will work with you to find running shoes that fit you properly and support your feet in all the right places, and we’ll show you all the essentials you might need to enhance your running.
We also offer a wide range of cycling equipment, including mountain bikes, road bikes and electric bikes and we are always on hand to discuss these. Pop into our store in Cork or visit our website today to find out more.
