If clothes really do make the man or woman, then for runners it’s got to be the shoes. The average lifespan of shoes is 350-500 miles. No, I did not come up with this number of miles based on retail running stores’ input. Most runners have found this to be true. Ideally you would buy and start running in your new shoes once a week or so, before the old ones are no longer being used.
How do you know when you’ve hit that mark? Keep track of your miles on your shoes. If you haven’t logged your miles so far, start now. Usually your body will let you know when it’s time to replace the shoes. The absorption, cushion, and stability of the shoes break down over time. You may start to experience knee, hip, shin pain on both sides when it’s time to replace them. The heavier your body mass, the quicker the shoes will need to be replaced.
When training outside this winter, be ready for running in the cold. Make sure you have a headband or cap that covers your ears. Running gloves are good to keep the heat in and the cool out, just like the cap. Although most people like to ditch them after they are warmed up, they can come in handy.
A long sleeve sweat wicking shirt of some sort is a must for all. If you really, really get cold easily, you might want a running vest or jacket to keep the wind out.
If you tend to feel colder, and don’t like it, then invest in running tights. Some people feel comfortable running in shorts down to the mid 30’s. Polyester or nylon track pants are better for you than old school sweatpants. Cotton will actually keep you colder once you begin to sweat.
If you still aren’t sure what to put on, Runners World website has a cool little calculator based on temperature, sun, wind speed, and your preferred body temperature to help decide what to wear. http://www.runnersworld.com/cda/whattowear/0,,s6-240-325-330-0-0-0-0-0,00.html
A final note, don’t forget your eyewear. Sunglasses are important. According to The World Health Organization excessive UV radiation is a major contributing factor to the development of cataracts. They estimate that about 20% of all cataracts are most likely caused by UV radiation.