Training for the big race?

Buy shoes at the end of the day and other things you should know about wearing the right gear for running.


A local running or sports shoe store is a good place to help you find the right shoes. These specialty stores have educated staff who can evaluate your feet and running patterns to help find the best shoe for you.

Also keep these tips in mind:

  • Buy shoes at the end of the day. Your foot expands throughout the day, so you will want to try on shoes when your foot is the largest. 
  • Orthotic shoe inserts can be valuable for people with flat feet, high-arched feet, unstable ankles or foot conditions. 
  • Sixty percent of a shoe’s shock absorption is lost after 250 to 500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every 9 to 12 months.

Join the Couch to Race training program

Connect with other participants and get support from athletic and sports health professionals.

Join Couch to 5k

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  • Wear lightweight, breathable clothing, which will prevent perspiration buildup and allow for better body heat regulation. 
  • Dress in layers. The inner layer should be material that draws perspiration away from the skin (polypropylene, thermal); the middle layer (not necessary for legs) should be for insulation and absorbing moisture (cotton); the outer layer should protect against wind and moisture (nylon). 
  • To avoid frostbite in cold weather, do not have gaps of bare skin between gloves and jacket, wear a hat and cover your neck.

Keeping your skin safe

  • Always wear sunscreen with SPF 15 or higher when training outdoors, regardless of time of year. 
  • In cold weather, protect exposed areas, such as the nose, with petroleum jelly.

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