Hello Runners,
Proper Running gear is an important factor to ensure your success in running. This includes your clothing, shoes and various accessories used while running.
When it comes to running gear, what you avoid wearing is just as important as what you wear.
Here are some tips to help you choose the right kind of running gear.
AVOID 100% COTTON:
- Cotton apparel is a big no-no for runners. That goes for undergarments too.
- Once a cotton fabric gets wet, it stays wet and heavy, which can be uncomfortable in warmer weather and dangerous in cold weather.
- Your skin is more likely to chafe and get sore if you’re wearing cotton.
- Your feet are especially prone to blisters if you’re wearing cotton socks.
Runners should stick to technical fabrics such as DriFit, KeepDry, etc. These types of fabric are lightweight and they wick the sweat away from your body, keeping you dry and comfortable.
All major sportswear manufacturers such as Nike, Adidas, Puma, Asics, Performax, Decathlon, etc have a separate range of apparel made from synthetic fabric (usually polyester) specifically for running.
Regarding specific items of your gear:
Running T-Shirts:
Running t-shirts should be light in weight and preferably made from synthetic material. This will help the shirt to dry out quickly and not retain moisture. The fit should be comfortable, neither too tight nor too loose. It shouldn’t have exposed seams inside which could rub and chafe the skin. Sportswear manufacturers make special Sports bras for running, which are important for Ladies to run comfortably.
Tip: Have some white/fluorescent coloured t-shirts in your running wardrobe that enhance visibility when you go for road running in the early mornings or when it is dark or raining.
Shorts/Track pants:
Running shorts/track pants are also usually made from synthetic material. They often have built-in briefs of thin synthetic material so the runner doesn’t need to wear separate briefs. In case you experience chafing of the thighs, you may opt for cycling tights worn inside of your regular shorts/tracks.
Tip: Choose running shorts or Track pants having a zippered pocket, so that you can keep your keys safely.
Cap:
While running your head is exposed to the sun in summer and the cold in winter.
It is advisable to carry a cap to protect yourself from extreme cold or heat as the head responds faster to the change in temperature than any of the other body parts. Wearing a cap in the rain helps to protect your eyes and helps to keep your head dry. The cap also should be made of quick-drying material and have an adjustable fit.
Socks:
Your feet often sweat more as compared to other body parts. This can lead to chafing or blisters unless you wear the right running socks. Choose ankle length socks that have good ventilation and can easily wick away perspiration.
Tip: Avoid cotton socks as they absorb and hold sweat and dry very slowly, causing blisters.
Waist Pouch:
A waist pouch can be useful for carrying things like keys, money, energy bars, etc. It should be size adjustable and comfortable to fit and not too heavy. Try it out before you buy.
Hydration Packs:
When you are going to run long distances with a large distance between support points, you may need to carry a hydration pack. These come in various configurations with 2 to 4 bottles of 100 to 300 ml each. Some hydration packs are in the form of a waist band having small pockets to store your keys, money, energy bars, etc. Others of higher capacity (1 litre onwards) are in the form of a backpack. While buying a hydration backpack try it out and generally prefer backpacks with balanced configuration which should not load one side of the body.
Sunglasses:
If you run in the sun very often, you may want to invest in a pair of sunglasses. Running sunglasses are light in weight and should be comfortable in fitting.
Tip! Look for sunglasses with UV protection.
Headphones:
I recommend running without music (there are several reasons for this which deserve a separate blog post!). However, if you must run with music then see that the headphones are suitable for running. You can get special sports headphones which are lightweight and waterproof, fit securely in your ears, and allow you to hear the ambient sounds.
Mobile Arm-band:
If you need to carry a mobile phone with you (most people do, as they use the running app in their smartphone), you may want to invest in an Armband. This helps you to keep your hands free while running and also helps keep your phone dry in case you are running in the rain.
GPS Watch:
After you’ve been running for a while, you can consider investing in a GPS Watch. A GPS watch is especially made for tracking outdoor activities such as running/cycling. It is more versatile and accurate as compared to smartphone apps, and does away with the need to carry a smartphone on your runs. Running GPS watches are waterproof too, and are suitable for all-weather use. Choose a watch having Bluetooth connectivity, and which can sync activities to your Run keeper or other apps. Also, the battery life differs across the range (between 3-20 hours) and it would be wise to choose a watch with a battery life to last for the duration of your run.
Shoes
Choosing the right running shoe is a topic which is dealt with in a separate post. It is important to choose the shoes considering various factors such as Foot Pronation, Foot proportion, Running surface, Size, BMI, etc.
So, runners, pay attention to choosing the right kind of running gear and have a safe and enjoyable running!
Cheers!
Anirudha Athani
Marathon Coach
ActivNRG Athletic Club, Nashik
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