How to prepare for exercise

Getting the right kit

Whether you are experienced in exercise or just starting out, it’s important that you have the right type of clothing while exercising so you are comfortable and safe at all times. 

Sportswear is available in a bewildering range of colours and styles, with labels full of technical jargon. But you don’t always need high-tech kit. 

You just need to consider the following common sense approaches to help you get started. 

Tip 1- The right footwear is vital

It is important to get kitted out in the right trainers for you as an individual. As we all move differently we will all require slightly different support. Go to a well established specialist sports shop, preferably a shop that will analyze your running style on a treadmill. They will then advise you on the best trainers for your style of running (gait) and the activity you are involved in. 

Extra info: ‘Up and Running’ at the Triangle Shopping Centre in Manchester offers this service as well as offering 10% off to all LFF Clients. 

Tip 2- A good sports bra should be top of the shopping list ladies

Women should always wear a well-fitting sports bra that is designed for high-impact activities. Don’t underestimate its importance!! Try before you buy to get a good fit and make sure it is comfortable to wear. 

Tip 3 – Sports socks are important

The right socks can keep your feet warm, dry, supported and cushioned. You can buy socks with a tight weave in the middle that can give extra support for your foot, or padding around the heel and ball for extra cushioning. Blisters can make exercise very painful, but you can buy socks that are designed to prevent blistering by reducing friction, often by having two layers. Choose synthetic materials that will keep the sweat away from your skin. These are known as “wicking” materials. 

What not to wear!

Tip 4 – Which bottoms to wear

For comfort, choose shorts made from a fabric such as nylon or polyester and that are shaped specifically to minimise rubbing, or fitted shorts or leggings made from lycra or a wicking material to prevent chafing. In colder weather you want to wear track suit bottoms you can get a good pair from any of the main sports shops. 

Tip 5 – What to wear on top

For comfort, choose tops made of wicking fabrics rather than cotton, which can quickly become wet and heavy. The shape and fit of the top is really down to your own personal preference and the weather conditions. Choose long sleeve options for colder weather conditions and perhaps a wind proof or water proof jacket if rain is forecast. 

Fluid intake and nutrition

Fluid intake should be increased overall in order to stay hydrated to maximize your performance. You will need to adjust your water intake depending on the weather conditions. Exercising when dehydrated can increase the likelihood of developing an overuse injury as your body tissues don’t absorb the stresses as well.
It’s also important to maintain a healthy, balanced diet. Ensuring you have enough energy is important; otherwise you may develop muscle fatigue increasing your likelihood of muscle strain. 

Preventing Injury

It is important that you are honest from the outset if you have any niggles or ongoing injury problems so you or your trainer can adapt exercises that will suit you. It is also important to take it a step at a time and progress gradually to doing more exercise sessions per week.
Listen to your body by incorporating rest days as needed and looking for signs of injury. Pain is an indicator of actual or potential tissue injury that if ignored may lead to further damage. Stiffness that eases with exercise and is no worse following exercise or the day after can be ‘run through’ but if you have any doubts consult your doctor or seek the advice of a physiotherapist.