Get in shape: Training kit

Having signed up to the Norwich Union City v City 10K, there is no need to rush out and buy vast amounts of expensive equipment. However, a few wise buys will make your running more comfortable and more enjoyable, as well as helping you to avoid problems that may come from wearing inappropriate kit.

Footwear

It's important not to skimp on a decent pair of running shoes. Proper running shoes are a 'must-have' item. They have been designed to give the right amount of cushioning, support and flexibility for running. Good fit is important. There should be a finger's width of space between your big toe and the front of the shoe. Otherwise you may end up with your toes hitting the end of the shoe. Black toenails are no fun!

Clothing

Clothing that is made specifically for running not only looks better, it feels more comfortable and allows you to train more effectively. Lightweight, breathable fabrics mean you can look and feel the part. You can get away with wearing old cotton T-shirts for a run, but if you want to feel comfortable and look good, buy specialist running wear. Proper running kit will draw sweat away from your body, so you stay dry and comfortable, whereas cotton absorbs moisture, making it heavy and uncomfortable.

If you are running at night, make sure you are visible. Wear white or light-coloured kit and/or kit with reflective strips/tabs on. You can buy reflective running bands, some of which have lights on for added visibility.

Here's a checklist of what clothing you should consider:

Specialist running shorts are lightweight and have built-in briefs. Men's and women's briefs are cut differently. There is now a range of shorts on offer to suit different people's tastes, including longer 'baggy shorts', the more traditional cut and Lycra shorts. All these can be made from special fabrics and designed in a way to give good fit and comfort. If you don't have a specialist pair of shorts, don't worry, wear supportive underwear under a normal pair of shorts.
Women should wear a sports bra for comfort and support.
On your top half you should wear light and comfortable kit. Stay cool in warm weather by wearing a lightweight T-shirt or vest. In the cold, warmer layers including a long-sleeved T-shirt and even a weather-proof jacket can keep you comfortable. It is better to wear lots of thinner layers in cold weather than fewer thicker ones.
Running socks will help keep your feet dry, will not bunch and will prevent rubbing in the key areas, which will reduce the risk of blisters. You'll be much more comfortable.

Nutritional products

There are many nutritional products for sports and exercise now available. But sensible measures will mean you don't need to spend lots of hard-earned cash on these.

Eat carbohydrate-based food within 30 minutes of training to boost your refuelling. This is when your body is best able to absorb fuel. So have a snack, such as fruit, an energy bar or a sandwich, ready to eat straight after running. You should also eat about three hours before training or racing, to make sure you are fuelled before you get started.

Remember to stay hydrated. This does not just mean drinking immediately before running. When training, you should aim to drink three litres of water per day by drinking a little and often. If you lose as little as 2% of your body weight in fluids, your performance can be affected. Get in the habit of having a large bottle of water close to hand throughout the day, and sip away. Lots of mineral water is not necessary - just refill a bottle with tap water. You will both feel and perform much better.