Kitbag Essentials

When you pack your kitbag there are some things that should be on your checklist. Don’t leave home without them!

• Good training shoes. Your feet can be hitting the ground with a force of two or three times your body weight. There are also twisting and turning forces involved even in running in a straight line. Make sure your running shoes are up to the job
• A good sports bra. Okay, so some of the blokes can do without – you can skip on to the next point. Go on, go... Thank you. A sports bra needs to fit well so it controls movement but doesn’t feel restrictive. It may be an encapsulation bra – moulded cups for firm support, or a compression type – that flattens the breasts against the body. Encapsulation is often better for larger breasts. The fabric should be breathable and watch for any slipping or seams that could cause rubbing. (Do you get the feeling the blokes have read all this too?)
• Water bottle. Hydration is vital to effective exercise. Be sure you are hydrated to start with (you should have pale, clear urine) and stay hydrated. Drink a little and often.
• Clean kit. No-one would admit to wearing the smelly stuff (‘After all you are just going to sweat in it again,’ they may think) but sweaty kit can build up bacteria leading to not only nasty niffs but also skin irritation. Any slight dampness (urgggghhhh) also raises the likelihood of chaffing. So don’t be a skunk with red-raw skin - keep your kit clean
• Two towels. One to wipe sweat off yourself and any equipment before and after use. The other as you don’t want to shower with a sweaty towel.
• An after training snack. Straight after training you body is most receptive to absorbing energy from carbohydrates. So whether it is an energy bar, banana, sandwich or energy drink look to take on board a snack as soon as the session is over. If you can get 50 grams of carbohydrate plus some protein within an hour of training it makes your recovery far more effective.
• Training diary. Log what you have done as soon as you have done it (it may be possible to log it as you go along). This gives you something to look back on to see how you have progressed and what it is best to do next. If you leave it you may forget details.
• Contact lenses. Like a sports bra you only need them if you need them! But glasses can be uncomfortable. Poor vision can cause a trip or not spotting any other kind of hazard. Squinting also introduces tension into your face, then neck, then shoulders, then whole body – the last thing you want when exercising

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Nike Air Pegasus The Pegasus is the best selling cushioning shoe of all time. Great cushioning and a stable feel for a neutral shoe. Good protection and enough responsiveness for when you want to push the pace. A well designed outsole means the shoe is suitable for running on varied terrain too! Mens | Womens

Adidas Supernova GCS adidas's top support shoe is their ground breaking GCS and it's a cracker. The GCS system deals with impact forces and starts controlling pronation from the moment your foot hits the ground! There’s adiPRENE+ cushioning for even more protection – a great ride. Mens | Womens

Nike Air Vomero Designed to bring all the benefits of Nike’s legendary Air cushioning and the Control At Origin technology that gives comfort from the moment your foot hits the ground. But the shoe also gives the freedom of allowing the foot to move naturally giving a beautifully smooth feel to the shoe.

Nike Air Zoom Percept A women's shoe combining of the principles behind the Pegasus and Free (the Nike shoe designed to train your foot to work more naturally). But there’s extra cushioning and stretch panels in the upper to make the overall feel a real delight.

Adidas Supernova Cushion This is a shoe that gives great cushioning whether you are running the miles on the road or on the treadmill. The shoe is also spot on for when you want to push the pace. Mens | Womens

Nike  Air Structure Triax Great cushioning comes from Air units in the heel and forefoot plus a PU 'Crash Pad'. Then for support the Structure Triax has a combination of features including medial support, specially placed flex grooves and forefoot WARP. Mens | Womens

Adidas Response Cushion Highly effective running shoe that shows why the Response range has been a 'go to' line for runners for years. Mens | Womens

Adidas Response Extra A new Response shoe that includes cushioning from adiPRENE and adiPRENE+ and adidas' Pro-Moderator system to guide your foot through it's correct movement. Mens | Womens

Adidas Nova Cushion A great shoe at this price! Good cushioning and protection with a smooth feel to the shoe. Mens | Womens