Shoes

An appropriate pair of shoes is critical to your long term enjoyment of this activity.  Without shoes that are comfortable, cushioned and fit well, you may soon experience soreness in your knees, ankles and feet. Shoes specifically designed for running have one or more layers of cushioning to absorb the shock to your joints when you’re pounding the pavement. Also, they are usually lighter than cross training or tennis shoes, and the upper soles have a mix of leather or man-made material and fabric.

There are numerous brands of running shoes with differing sole flexibilities, widths, sole height, etc. Price is  not always a determinant of quality. Take the time to try different shoes and find out what fits your feet best. Make sure you can bend your foot, as some shoe soles are so stiff that they force you to run flat-footed.  When you try on shoes, bring a pair of socks that will be similar to the ones you wear for jogging or running.

Although many running shoes provide excellent cushioning, they do not always provide arch support. If you find a shoe brand that fits you (and your budget!) but does not provide arch support, you can purchase athletic insoles with arch support and cushioning. (They cost about $15 - $20). The insole that comes with most athletic shoes is easy to remove. Just pull it out, trim the new insole to fit inside the shoe, and you’re in business. Note: Sometimes you will need to buy your shoes a half-size larger to comfortably accommodate the new insole.

Clothing

The key word for cold weather running is layers. If it’s cool when you start, you may want to wear a light jacket or long-sleeved top that you can remove and tie around your waist after you’re warmed up. If you want to avoid bringing or wearing extra clothing, you can purchase clothing made of lightweight fabric that provides warmth and wicks the sweat away from your body. If it’s cold and you have been perspiring and will be spending more time outside, bring a layer to wear after your jog or run to prevent you from becoming chilled.

Jogging in the rain can be fun. A waterproof jacket with a hood that fits over a cap works very well, and plastic pants if it’s really coming down.

A visor or cap to protect your scalp and eyes are also recommended.

Sunscreen

Sunscreen and protective lip balm are a must on sunny or overcast days. Protecting the ears, neck and face can help prevent skin cancer.

Insect Repellant

Some wooded areas have pesky insects and the dreaded deer tick that can carry Lyme disease. To avoid bug bites, use an insect repellant. Avon's Skin So Soft is an effective sunscreen and insect repellent; however, it is only SPF 15.

Sport Watch or Stop watch

Wearing a watch is recommended for tracking how much time you are jogging or running each session. If you’re interested in improving your speed, a stop watch is more precise.

Water

When jogging or running, it is important to stay hydrated. Most trails in Marin have restroom and water facilities only at the park entrance or trail head. Take a drinking system to stay hydrated. For a long run, bring a CamelBak with halfway frozen water. If you don’t own a CamelBak, put a small cooler in your car with two large bottles of water, one of them frozen. The frozen one will keep your other bottle and perishable food items cool and will also provide an ice cold refreshing drink after your run.

Snacks

If you’re planning to jog or run long distances, carry energy bars and gels or other snacks. Several trails have uphill finishes, and you may need to refuel for a strong return back.

Cell Phone

If you are jogging or running alone, bringing your cell phone is a good safety precaution. Before you need to use it for an emergency, check the reception in the area.