 |
|
|
|
 |
|
 |
|
|
|
|
||||||
|
Running kit - the right clothesPublished by Bupa's health information team, May 2008. Whether you are an experienced runner or just starting out, it's important that you have the right type of clothing to run in comfort and safety. Sportswear is available in a bewildering range of colours and styles, with labels full of technical jargon. But you don't always need high-tech kit. Here is our guide to the clothing basics.
Basic running needsOne of the benefits of running over some other sports is that you don't need a lot of specialist gear. All you need is a decent pair of trainers and, for women, a sports bra. You can run in any items of clothing you have, but some will be more comfortable than others. All you need to do is decide how much you want to spend to run in comfort. What you buy will probably depend on how much running you plan to do, and when you are going to do it. If you are only going to run occasionally, when the sun is shining, you will just need clothes that help you stay cool - shorts, T-shirts and socks. However, if you are training for a longer race such as a half marathon or marathon, you will probably spend more time running, and need to run in all sorts of weather conditions, so you may want to invest in more specialist clothing. TrainersEvery runner should invest in a good pair of trainers that are designed for running. For more information, see the separate feature on trainers. Sports braWomen should always wear a well-fitting sports bra that is designed for high-impact activities. SocksYou have probably spent a fair bit of money on your trainers, but to get the best comfort you will also need a good pair of socks. Of course you can run in any pair, but socks designed specifically for running are available, and 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. Some socks even claim to improve running performance. You can buy socks with a tight weave in the middle that can give extra support for your foot, or padding around the heel and ball for extra cushioning. Blisters can make running very painful, but you can buy socks that are designed to prevent blistering by reducing friction, often by having two layers. Choose synthetic materials that will keep the sweat away from your skin. These are known as "wicking" materials. ShortsFor comfort, choose running shorts made from a fabric such as nylon or polyester and that are shaped specifically to minimise rubbing, or fitted shorts made from lycra or a wicking material to prevent chafing. T-shirt or vestFor comfort, choose tops made of wicking fabrics rather than cotton, which can quickly become wet and heavy. The shape and fit of the top is really down to your own personal preference and the weather conditions. Dressing for warm-weather runningWhen running in warm weather, the right clothing can help you stay cool and comfortable. You will need less clothing - perhaps a vest or crop top instead of a T-shirt. In hot climates, you should run before 11am and after 3pm. Remember to wear sunscreen of at least factor 15 on all exposed areas of your skin. The type of fabric your clothes are made from can also affect your comfort. Cotton has the advantage of being cheap and is quick to soak up sweat as you run, but 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. If you are going to wear cotton, it's probably best to opt for lightweight cotton because a dense weave, heavyweight material will feel heavy more quickly. Lightweight cotton will also chafe less than heavier fabric. Wicking fabrics are an alternative to cotton. These are man-made fabrics designed to draw the sweat away from the skin to the outer surface so that it can easily evaporate. This means that clothing stays light and feels dry. Companies that specialise in running clothing will also include other design features for the comfort of the runner, such as mesh inserts to give ventilation. "Technical" clothes are likely to be more expensive, so it's up to you to decide whether the extra comfort is worth the expense. Dressing for cold-weather runningLayering is the key to staying comfortable in cold conditions, because air is trapped between the layers of clothing and acts as insulation. You can take layers off as you warm up. Most runners opt for three layers if cold-weather running. 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. This could be a crop top or vest, or a long-sleeved top, depending on the conditions. The next layer could 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 it should fit loosely over the base layer so that trapped air between the two layers will create insulation. In extreme cold, or if you don't wear a third layer, the second layer could be lightweight fleece. Your third layer depends on the weather. If it's very cold, windy, raining or snowing, opt for 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 trousers for wet weather, and fleece-lined ones for particularly cold weather. And again, depending on the weather conditions, you can put a pair of water-resistant trousers on top. Most heat loss occurs from your head and hands, so it's important to wear a hat and gloves when it's very cold. Fleece material is the best choice because it's warm, allows the skin to breathe and may also be wind resistant. Safety firstWhen running in the dark, it's important to wear clothing you can be seen in. It can be darker than you expect in the early morning or at dusk. If you are running in poor light, make sure you wear clothes that have reflective strips and bright pale colours on them so that passing traffic can see you clearly. Related information
|
|
|
|
 |
 |
|
|||
|
||||||
 |
|
|
 |
|
|