Gear index

Equipment, and how much of it actually matters. Super-shoes are the rare case of running gear with a large, well-evidenced effect; watches are useful tools that also generate vanity metrics.

• Running shoes — how to choose; comfort and rotation beat the pronation-and-arch model
• Trail running shoes — traction off-road is the one proven edge; the rest is fit, comfort and durability
• Insoles and orthotics — when foot orthoses help, why custom rarely beats off-the-shelf, and why comfort beats “correction”
• Super-shoes — ~4% economy gain on average, variable between runners, oversold on recovery
• PEBA foam — the material doing most of the work
• Carbon plate — stiffens the toe joint; does little on its own
• Super-spikes — the track equivalent, smaller and harder to quantify
• Shoe foam durability — the advantage fades by ~450 km
• Shoe geometry (rocker, drop and stack) — what the shape of the sole does: stack height, drop and the rocker, the third lever alongside foam and plate
• Barefoot and minimalist running — changes mechanics, but no proven injury or performance benefit
• GPS watches and metrics — what they measure well, what they only estimate, and why they are directional trends not absolute truths
• Heart-rate monitors — chest strap versus optical wrist and armband, and how accuracy differs by type
• Training apps and platforms — tracking, social and adaptive-plan apps; modest real benefit, with load metrics and AI plans weaker than they look
• Sports bras and running apparel — high-support, well-fitted bras are essential kit; the honest case on socks and fabrics
• Compression apparel — worn socks, sleeves and tights; nothing for performance, a little (mostly perceptual) for recovery
• Hydration carriers — handhelds, belts, vests and bladders, and how to choose between them