If you just signed up for your first half marathon, you might be tempted to spend a fortune on carbon-plated shoes and fancy gadgets. Don't. In this episode, Coaches Chris and Maya break down the only 3 tools you actually need to stay injury-free and consistent.

We explore the science of the "Comfort Filter," why your brain tricks you into running too fast (and why you need a watch to stop it), and the hydration mistake that leads to cramps.

🔥 In this episode, we cover:

• Why beginners always run in the "Black Hole" (Zone 3) without a watch.
• The "Comfort Filter" study: Why you don't need stability shoes.
• The 3 essential purchases: A basic GPS watch, neutral shoes, and electrolytes.
• Why cotton socks are the enemy of your feet.
• The "Nothing New on Race Day" rule.

🛍️ Featured Gear & Resources:Don't guess at the store. See Coach Chris's curated list of tested gear mentioned in this episode (including the exact watch and socks we recommend):👉 The Runner's Toolkit (Official Gear List)

📑 Scientific References:

• "The Training Black Hole" (Seiler/Foster) – Why perceived exertion fails beginners.
• "Preferred Movement Path & The Comfort Filter" (Benno Nigg, 2015) – Why comfort predicts injury prevention better than pronation control.

🎧 Listen to the Companion Episode:Ep 7: Recovery Run Myths & The "Garbage Zone"

🏃‍♂️ Download the Free Plan:Get the printable 14-Week Half Marathon Training Plan (with the fridge tracker): Download Here

Disclaimer: This episode is for educational purposes only. Always consult a medical professional before starting a new training program.