Running Essentials

Track & Field is a grueling sport that requires strength, endurance, and athleticism. It can be a lot of fun too, especially when you're prepared. Read on to check out our gear recommendations for track & field, and make the most out of your training this season.

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Trainers ($100 - $180)

Great shoes are key for any runner, especially when you're training at the intensity most track teams require. Worn-out or inadequate trainers can lead to overuse injuries, so it's ideal to get fitted for trainers by a professional at the beginning of the season.


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Insoles ($30 - $55)

Spikes don't offer much support due to their lightweight structure, so many athletes find that the structure of an insert help make their spikes more comfortable and reduce foot fatigue. Inserts are also a great option for regular trainers to add stability and reduce stress on feet, knees, and ankles. The can also help with performance by making your gait more efficient.


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Technical Socks ($12 - $18)

A great pair of socks is essential to any track athlete. Moisture wicking socks help keep your feet dry and prevent blisters so you can put your best foot forward on race day. Even if you don't wear socks in your race day spikes, we recommend logging your training miles in a pair of technical socks from brands like Balega, Swiftwick, Feetures, or Injinji.


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Split Shorts/Short Tights ($35 - $50)

Run in comfort and style with a pair of running specific shorts. Split shorts and short tights allow for maximum leg movement, making them perfect for the final kick to the finish line. Look for running specific brands that feature technical fabric with moisture wicking and cooling properties and are designed to fit runners. We recommend brands such as Nike or Brooks, and BOA if you want to show your Tennessee pride with Tennessee flag shorts.


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Hat/Visor & Sunglasses ($23 - $26)

At track meets, stay cool and protect your face with a hat and some sweet shades. All of our hats (even the trucker hats) are moisture wicking, and Goodr sunglasses offer polarized lenses for just $25, making them perfect for waiting for your next event or on an afternoon run.


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Body Glide/Run Guard ($4 - $13)

Oh body glide, lifesaver of athletes everywhere in the heat. Anti-chafe sticks like Body Glide and Run Guard help prevent painful chaffing where your skin and clothes rub together.


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Compression Socks/Calf Sleeves ($40 - $60)

Compression socks and calf sleeves are a great training and recovery tool for runners, because the help to increase blood circulation, reduce muscle vibration and post workout soreness, and increase coordination to the compressed area.

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RockTape - Kinesiology Tape ($20)

First used by acupuncturists and chiropractors in Japan, today kinesiology tape is used by practitioners throughout the world to treat injuries and improve sports performance. RockTape is a type of kinesiology tape used to treat injuries such as shin splints, plantar fasciitis, runner's knee and back pain, all common ailments for track athletes.

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Foam Rollers & Massage Sticks ($21 - $70)

Bring your training room to the track. Before and after a hard race, it's important to treat your muscles to a quick massage to ease soreness and minimize your risk for injury. Addaday offers a great selection of sticks and massage balls, and we love TriggerPoint foam rollers, but it's up to your personal preference which tools you take with you. At Fleet Feet Knoxville, we have a wide variety to choose from, just swing by and we'll be happy to give you a demonstration.

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Insulated Water Bottle ($20 - $35)

Dehydration is the leading cause of training injuries, and excessive dehydration can even lead to death in extreme cases, so staying hydrated is vital to your performance and health. Keeping a bottle of water by the side of the track is important for both practices and meets, and an insulated bottle like the Hammerhead from Nathan Sports will keep your water cold all day.


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Nutrition ($1 - $7)

After a hard workout on a hot day, you may find that you feel overly fatigued or that you experience muscle cramping, or even hit "the wall" on race day. That's because when you sweat, you lose more than just water, you also sweat out electrolytes necessary for muscle function, not to mention all the calories you burn. To keep your energy up, make sure to take sports nutrition like gels, chews, and drinks before and after your run.

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