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Equipment for outdoor runner

The great thing about running is that it requires so little equipment to do it. You can simply get dressed, put on your shoes, walk out the door and run. To obtain a good idea of your training heart rate, you need a watch and the ability to count. However, if you choose to be more precise about your training there is a range of equipment available to help you on your way.

Heart Rate Monitor

When you get to the point where you want to add interval training to your running regimen, you may want to investigate using a heart rate monitor. It can give accurate and instantaneous information on how hard your body is working by measuring your heart rate beats per minute (BPM) and will allow you to run in your optimum training zone.

Global Positioning System (GPS)

Wrist mounted GPS watches are now very small, light and compact and available for less than $150. The can give you instantaneous speed and you miles per minute rate. They measure elevation changes, display your current speed and total distance. The information is stored in the watch and can be downloaded onto a PC when you get home. Your route is plotted on a map and you can see your speed against location. Some models such a Garmin have a heart rate monitor integrated into the same device as the GPS.

Pedometer

This is a small device that clips onto your waistband and calculates the distance of your run based on stride length, which you must program into your device first. It will also estimate your speed, time and calorie burned. Some come with a personal alarm which is a useful safety precaution. A pedometer is not as accurate as a GPS as the main down side is your stride length varies depending on your speed.

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A training log is one of the most practical tools you can use in becoming your own coach. Keeping a log of your workouts is essential for monitoring your performance and tracking your improvements. It gives you an accurate idea of where you were when you started and how you have progressed from there in terms of fitness and motivation. It is also useful in determining what type of regimen works best for you.

A log is valuable for many reasons. It will force you to be honest with yourself as you set your reasonable, incremental and attainable goals. When working solely from memory, people often subtract time when running for speed and add a little time when running for distance. These little white lies are a natural tendency, but they can skew your data and prevent you from setting your optimum goals, which can thwart your progress.

Training logs are wonderful tools for recording what you have achieved. You can look back and take stock of your progress and the physical and emotional state you were in at the time.

The words in your log can be written down anywhere. Some people use free calendars from hardware shops or insurance companies that arrive in the post. Those squares are just big enough for the vital information. Now we have computers so the digital option is also there.

In your log you should record the date, time distance and your emotional and physiological state. A beginners log might read Oct 7, 7am, 1.5 miles, 15 minutes; good mood; strong.

When you have acquired a few months worth of data they are great to look over. They can also give you inspiration when you are recovering from injury as you can see how long it takes to get back to your regular mileage and time.

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