Must have gear for your first 5K and three items to leave at home

March 12, 12:59 PMMinneapolis Fitness ExaminerMalia Frey

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Last Friday's Weekend Workout suggested that you sign up for a spring 5K, such as the popular Get Your Rear In Gear 5K Run/Walk in Edina on April 19th. At this point, it might seem too early to gear up for the big day, but it's not. Having the proper gear during training will not only keep you comfortable during pre race workouts, but it will help you to get acclimated to the equipment so that there are no surprises on race day. These are my suggestions for race day gear. Check out one of the stores listed below to find any of these items.

• Appropriate footwear. There is a difference between a walking shoe and a running shoe. Running shoes are generally lighter and provide more cushion. Walking shoes are built for a heavier heel strike. Having the right shoe will make or break your running experience, so if you are going to invest in one piece of gear, make it the shoe. A good running or walking shoe store will allow you to try on several pairs of shoes (try at least three before purchasing your first pair) and they should let you take them out on the road or on a treadmill before buying. The best shoe for you is the one that fits, so try not to be deterred by style, color, brand or price.
• Layers of lightweight clothing. Changing temperatures make it impossible to predict what the exact conditions will be on race day, but if you can train in layers of lightweight polypro,nylon or Coolmax, you will learn what your body needs in various temperatures so that you can make a smart decision on the morning of the event. A good rule of thumb is that you should be cold when you start your run. As you get moving, the body temperature increases and you become comfortable. If you start the run warm, you'll generally end up too hot once you get moving. Coolrunning.com has a few good articles on dressing for the changing temperatures
• Socks. Socks won't make your run easier, but a bad sock can slow you down or end your run. Avoid cotton. Find a pair of lightweight running socks that wick moisture and limit rubbing to avoid blisters.
• Gloves/Hat/Headband. There are high tech running gloves and head gear, but at this time of year I go to Old Navy, buy the cheapest pair I can find, and use them on my runs. That way if I need to ditch them along the way, I don't mind losing them if they happen to be gone when I go back to get them.

What not to bring:

• iPod. Many races, especially marathons, do not allow runners to use iPods or any device with a headset. Plan to run without it on race day. Train without it at least once or twice before the event so that you know what it feels like not to have it.
• Keys/Cell Phone/Accessories. Most runners remove one key from their key chain and leave all of their accessories locked in their car. Even if you have a pocket, these items can rub, drop out, or cause distractions during the event, so it's best to to run without them.
• Dog. As much as Fido may love to run with you on your training runs, he may not be welcome at many events. Last year Team Ortho provided a specific event (Downtown 5K-9) for runners with dogs. But unless the event specifically allows pets, plan to leave your pet behind.

For those walkers who want to become runners, tomorrow's Weekend Workout will get you started with walk/run intervals. Happy training!