Basic equipment

The basic equipment list for runners and walkers is pretty short: Properly fitted shoes and, for women, a properly fitted sports bra. Few items in an athlete's gear bag are as vital to maintaining health and preventing injury.

It all comes down to fit and support.

Actually, shoes and bras have a lot in common when considering proper fit.

Both require detailed measurements and a knowledgeable eye. Both come in a range of shapes, styles and stabilities. Both must be replaced regularly. Both should occasionally be re-fitted to make sure they still meet one's needs.

Running and walking footwear generally falls into three broad support types - neutral, stability and motion control - based on the stabilizing features built into the shoes.

Common problems associated with wearing the wrong shoe type include arch and heel pain, blisters, callusing, and discomfort in the shins, knees, hips and lower back.

The science and art of a good fit is matching foot type to shoe type.

A good fitting includes a discussion of how the shoes will be used, current footwear and injury history. Several measurements of the feet are taken in both weight-bearing and non-weight-bearing positions. Gait is analyzed. And the person on the fitting stool should have enough knowledge of footwear and physiology to make informed selections, even with tricky feet.

Bra fit is equally important for comfort and injury prevention.

Like shoes, sports bras are divided into three broad categories - those that support by compression, compression/encapsulation, and full encapsulation. At one end of the spectrum is a simple pullover with a high degree of elasticity that works by essentially hugging the chest, while the most supportive bras combine compression with encapsulating cups and padded underwire.

Signs of a bad bra fit: Blisters and scars where straps and bands are too tight, or straps that slip and bands that ride up if the support is too slack. Without proper support, the jarring movements of high-impact activities like running and aerobics, or even medium-impact activities such as walking or cycling, can damage tissues and ligaments in and around the breasts.

Fitting bras takes a little math, good product knowledge and consideration of individual body types.

A good bra fit includes a discussion of how it will be used, what you're currently wearing and how it works for you. And if you don't know that a rib-cage measurement plus three or five (depending on the measurement) equals a band size and that a bust measurement minus band size helps determine cup size, don't sweat it. Your bra fitter does.

Shoes and bras both have limited lifespans.

Shoes usually last between 400 and 500 miles. By then the midsoles compress, especially under the balls of the feet, and cushion and support suffer. Bras can stand up to about 60 washings before they start to lose elasticity and support is compromised. It's important to replace both regularly, because you don't want to mess with a good fit.