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Running kit - the right clothesThe choice of high-tech sportswear available is bewildering, with a range of colours and styles, and jargon that can confuse even the most clued-up of athletes. It may be tempting to use your new running hobby as an excuse to rush out and buy all the latest (and often expensive) gear. But you don't always need to - here's a guide to what you really need and why. The bottom line - what you really needOne of the huge benefits about choosing running over some other sports is that you really don't need specialist gear, apart from trainers and, if you're a woman, a sports bra. Andy Ellis, sports advisor for BUPA Wellness says: "It all comes down to comfort and budget. You need to decide how much you're willing to pay to run in comfort." You can make do with any clothing that feels comfortable - run in your old school kit if you want (and if you can still fit into it!) - but you might not want the discomfort of running in sweat-logged cotton with seams that chafe your skin. Focus on your personal needsWhat you buy depends on how serious you are about keeping up running. If you only plan to run occasionally when the sun is shining, all you'll need is clothes that will help you stay cool - shorts, T-shirt and socks. But if you're training for a longer race such as a half marathon or marathon, you'll probably need to run in all sorts of weather conditions, and may want to invest in more specialist clothing. The right material - summer runningWhen running in warm weather, the aim is to stay as cool as possible. You'll need less clothing - perhaps wearing a vest or crop top instead of a T-shirt. But the most important decision to make is what material it should be made of. Gone are the days when the best you could buy was breathable cotton. Although this has the advantage of being cheap and is quick to soak up sweat as you run, it retains this moisture, which makes it heavy and wet during exercise. Also cotton T-shirts often have rough, uneven stitching, which can cause chafing and in extreme cases, bleeding. But if you are going to wear cotton, Andy Ellis recommends lightweight cotton: "If you plan to start running longer distances, the important thing is that your clothes are lightweight. It's fine to wear cotton if you like it, but don't go for a dense weave, heavyweight material, as this will quickly feel too heavy. Lightweight cotton will also chafe less than heavier fabric." Wicking fabrics are the new alternative to cotton. These are high-tech fabrics that are designed to draw sweat away from the skin to the outer surface so that it can easily evaporate. This means that clothing stays light and comfortable and keeps you cool when it's humid. The catch is that clothes made of wicking fabrics are invariably more expensive than cotton - it's up to you to decide whether the extra comfort is worth the extra expense. It's only when you're a more serious athlete and performance is important that clothing becomes a bigger issue. For example, when running a marathon it's easy to overheat, which can really affect performance, so keeping cool is vital. How to dress for winter runningRunning in cold temperatures may not be much fun, so it's important to keep warm. With new lightweight but warm materials, you'll be able to run in comfort even when the weather conditions mean that other people question your sanity as you head out to pound the pavements. According to Andy: "Layering is the key to staying comfortable while running in cold conditions. Air is trapped between the layers, which acts as insulation. You can also take layers off as you warm up." Most runners tend to wear three layers. Start with a light base layer, preferably of a wicking material to draw sweat away from your body. It should be a snug fit but not too tight or restrictive. The next layer should be a lightweight long-sleeved top. In milder weather this can be your outer garment. It's a good idea if this is a wicking fabric too, and should fit loosely over the base layer so that trapped air between the two layers will create insulation. In extreme cold, or when not wearing a third layer, the second layer should be lightweight fleece. If it's raining, the top layer may be a breathable, windproof, water-resistant jacket. This should fit loosely. You may want to wear lightweight training trousers or leggings rather than shorts. The type you buy depends on the weather conditions. For example, you can buy water resistant ones for wet weather, and fleece-lined ones for particularly cold weather. It's well known that most heat loss occurs from the head and hands, so it's important to wear hat and gloves when it's very cold. Fleece hats and gloves are the best choice as they are warm, allow the skin to breathe and may also be wind resistant. The bare necessitiesFor women, a sports braWomen should always wear a well-fitting sports bra that's designed for high-impact activities and for your bust size. SocksYou've spent a fair bit of money on your trainers, but to get the best comfort you'll also need a good pair of socks. Of course you can run in whatever pair you come across first in your sock drawer, but there is sophisticated sock technology out there, and if you're prone to blisters or other foot problems you might want to shop around a bit to find something that suits you. The right socks can keep your feet warm, dry, supported and cushioned. You can buy socks with a tight weave middle that can give extra support for your foot, or padding around the heel and ball for extra cushioning. You can also buy socks that are designed to prevent blistering by reducing friction, often by having two layers. Choose synthetic materials that wick the sweat away from the skin. Andy is a big fan of socks designed to prevent blisters: "Getting blisters can make running a miserable and painful experience. Blister socks really do help." ShortsFor comfort, choose running shorts made of 'Supplex' nylon that are shaped specifically to minimise rubbing, or fitted shorts made of lycra or a wicking material to prevent chafing. T-shirt/vestFor comfort choose tops made of wicking fabrics rather than cotton, which can quickly become wet and heavy. Shape and fit is really down to personal preference and weather conditions. Don't forget safetyWhen running in the dark, it's important to wear clothing you can be seen in. Andy Ellis recommends clothes that have reflective strips on them: "Being seen in the dark is very important - and it can be darker than you expect in the early morning or at dusk. If you're running in poor light, make sure you wear clothes that have reflective strips and bright pale colours on them so that passing cars can see you clearly." Links |
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