THOSE who want to take part in short-distance or long-distance running competitions, apart from having to prepare their physical and mental condition, also need to prepare the right supporting equipment.
Equipment such as comfortable running shoes and lightweight, sweat-absorbent sportswear can help optimize running performance to reach the finish line.
The following are recommendations for supporting equipment that you need to prepare when you want to take part in a marathon.
1. Running shoes
Safe and comfortable running shoes are needed to take part in half marathon (10K) and full marathon races.
According to research from BMJ Open Sport & Exercise Medicine, the three main things that runners need to pay attention to when choosing shoes are comfort, performance, and the ability to prevent injury.
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Because when running your feet will expand, it is best to choose shoes that have sufficient space, about the width of a thumb, between the longest toe and the tip of the shoe.
It’s best not to wear new running shoes close to race day to avoid the risk of injury.
2. Comfortable clothes
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When running, especially a marathon, it is best to wear light, comfortable, and sweat-absorbent clothing.
Also consider the color selection of clothes. Light-colored clothes can reflect the sun’s rays, thus giving a cooler feeling in the middle of hot weather.
Just like shoes, it is best to wear sportswear that you have worn during training so that your body is used to it and comfortable when participating in the competition.
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3. Drinking equipment
For runners, it is very important to keep your body hydrated. Exercising and sweating will increase the body’s need for fluids, so make sure to drink enough fluids.
Before starting the race, pay attention to the running route and drinking stations provided along the track to plan a strategy when you want to drink.
If necessary, runners can also carry a hydration backpack or water bottle belt to keep their hands free to move while running.
4. Energy snacks
Marathon participants have to run 42 kilometers and the energy required for that is not small. One way to replenish energy while running is to consume energy snacks.
Runners can choose various types of energy snacks according to their needs, either in gel or bar form.
However, it is best not to suddenly change the brand of energy snack products you usually consume or try a new energy snack during a race to avoid digestive problems.
5. Hat and glasses
When participating in a running competition in a tropical country, runners can face quite hot weather.
A wide-brimmed hat made of lightweight material that can absorb sweat can be chosen to protect the head and face from the hot sun.
In addition, hats can help prevent water from falling on your face when it rains.
Runners can also use glasses as an additional accessory to protect the eyes and maintain visibility when the sun is very hot.
6. Running watch
It is recommended that runners use the same running watch during training and during races to obtain detailed running data.
The running watch is equipped with GPS that can track distance, speed, and running time, so runners can continue to monitor their running performance.
In addition, the running watch has a heart rate monitor feature that makes it easier for runners to pay attention to their heart condition and reduce their running speed if they feel their heart rate is too high. (Ant/Z-1)
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