I'm by no means an expert, but I will say that once I was introduced to "Technical" fabric for my shirt, pants, and even undergarments, my life was changed! I clearly remember wearing a cotton shirt and a yoga-type cotton pants out on a 10 mile run when it was 93 degrees and stopping to tell my running partners "I'm literally melting." They quickly took me shopping to Kohls and J.C.Penny to get "wicking" clothes. The type of fabric you should look for is primarily polyester and may contain small percentage of spandix (you'll want to avoid cotton as it absorbs sweat leading to increased heat and chaffing). Although not always the case, the fabric can have a mesh-type appearance. This fabric is also called "moisture wicking", "tech", or "active wear". It's ascent in popularity has enabled it to be found in nearly every store that sells workout gear including Marshals, TJ Maxx, Kohls, Miejer, Wal-Mart, Dicks Sporting Goods, 3 Rivers Running Company, and many of other stores. Tech fabric wicks the sweat away from the body keeping the body cooler and prevents chaffing and blisters. I will include some links at the bottom that you may want to check out. In the meantime, talk with fellow Striders to see examples of wicking garmets. You can purchase a tech shirt at a Kohls, Meijer, Wal-mart, or JCP for about $8-$20 and are good to get started. More expensive tech wear can be purchased at Dicks or 3 Rivers Running Co for $25 and up and are noticeably better than cheaper tech clothes, but are not necessary essential if you are just starting out. To wash tech fabric, you may want to use a sport detergent such as Tide Sport and avoid the fabric softener as it can reduce the effectiveness of the wicking properties. I dry mine in the dryer, but to extend the life you may want to line dry more expensive tech gear.
Shoes:
Now onto shoes . . . Running shoes are not just for running - they are a superior choice for walking as well. Why? Running shoes are lighter and have more cushion than walking shoes - 2 things that are extremely important when you consider the impact step after step after step has on your feet, knees, hips, and back. Having quality running shoes that are fit especially for your gate (walking pattern) is really the ONLY thing you need in order to get started with running/walking. In Fort Wayne, you can get a free gate analysis and professional fit from both Fred Toegnes, 3 Rivers Running Company, and Fleet Feet. Personally, I prefer 3RRCo as they are extremely experienced with runners (and walkers) - everyone in the store is a runner/walker and they are able to deal with all types of fitness levels, aches/pains (i.e. heel pain, knee pain, toe issues, etc), and can make appropriate recommendations based on your walking/running goals (i.e. you just want to walk 2-3 miles a couple times a week versus you want to train for your first half marathon). A good pair of shoes will run you about $100 ($85-$120) and will last you 500 miles (personally, as a bigger girl, I replace my shoes about every 300-350 miles). Once you get your running shoes, you should consider keeping them only for when you walk/run . . . a mile walking around the mall or three miles at work add mileage to your shoes and will wear them out faster. If I had one piece of advice for everyone who walks/runs, it would be to invest in a good pair of shoes. It's unbelievable the difference that having a shoe that is perfect for you will make. If you are a daily walker/runner, you may want to opt to purchase 2 pairs of shoes and rotate them. This will allow them to dry and allow the foam to "rest" which will extend the life of the shoe. Although shoes purchased at places like Kohls may look similar to shoes from specialty running stores, they are made of cheaper materials and will break down much more quickly and not give the type of support and correction (see next paragraph) as more expensive shoes. Running shoes are a case of "you get what you pay for."
There are basically 3 types of feet - high arch, normal arch, and low arch. During the fit process, the fitter will identify your arch height and select shoes that appropriately support your arch. Next, the fitter will have you try on what's called a "neutral" shoe and have you walk on the treadmill (you will be asked to walk or run at whatever is your normal pace so don't feel as if you have to sprint if you are a walker). Your gate will be videotaped and replayed for analysis. There are basically 3 types of places your foot can hit the ground: heel, forefoot, or toe. The fitter will narrow the search for shoes based on where your foot hits the ground by selecting shoes that have more cushion in that area of the shoe. Finally, and perhaps the most important is how your foot rolls through each step. There are basically 3 types of foot position: neutral - your foot stays in align with your ankle, and knee; supinate (that's what I am) - your foot rolls toward the outside; and finally pronate (the most common) - your foot rolls inward as you step. The fitter will finalize the shoe options by selecting shoes which correct any positioning issues. If you pronate (foot rolls in), you will put extra pressure on your knee and hip and as a result be more likely to develop pain and become more likely to sustain injury. I've tried LOTS of types of shoes and can honestly tell you that there is a HUGE difference from one type to another. There isn't one kind that is better than another - it's whatever works for you based on your foot and gate. Personally, after running in Mizunos, New Balance, Brooks, Asics, Pearl Izumi, and Nike, I can say I've found the "right" shoe for me - Nike Pegasus. I've overcome shin splints, heel pain, knee pain, and hip pain simply by trying different shoes. Shoes matter . . . A LOT!
Here are some links that might be helpful on this subject:
Runner's World: What is Tech Gear and Do I Need It?
http://www.runnersworld.com/
What to wear (especially helpful in colder weather)
http://www.runnersworld.com/
100 Tips for New Runners (and walkers) - hodge podge of tips but includes info about shoes & apparel - great article for newbies)
http://completerunning.com/
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