The right kit – clothes
Whether you're an experienced runner or just starting out, it's a good idea to have the right type of clothing to run in safety and comfort. There's a bewildering range of sportswear available, with labels full of technical jargon. But you don't always need high-tech kit.
- Basic running needs
- Dressing for warm-weather running
- Dressing for cold-weather running
- Safety first
- Sources
Basic running needs
One 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.
Of course, you can run in any clothes, but some will be more comfortable than others. You just need to decide how much money you want to spend to run in comfort.
What you buy probably depends on how much running you plan to do and when you're going to do it. If you're only going to run occasionally, when the sun is shining, you just need clothes that help you stay cool - shorts, T-shirts and socks. But if you're 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 weather conditions, so you may want to invest in specialist clothing.
- Trainers. Every runner should invest in a good pair of trainers that are designed for running. For more information about trainers, see our running shoes article.
- Sports bra. Women should wear a well-fitting sports bra designed for high-impact activities.
- Socks. To get the best comfort for your trainers, you 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 manufacturers even claim their socks can improve running performance. You can buy socks with a tight weave in the middle for extra support for your foot, or padding around the heel and ball for extra cushioning. Blisters can make running very painful, but there are socks designed to reduce the risk of blistering by reducing friction, often by having two layers. Choosing synthetic 'wicking' materials will help to keep the sweat away from your skin.
- Shorts. For comfort, choose running shorts made from a fabric such as nylon or polyester and that are shaped specifically to minimise rubbing.
- T-shirt or vest. For 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. Tops designed specifically for running often have seams positioned where they are less likely to cause chafing.
Dressing for warm-weather running
When 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 a broad spectrum 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're 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 may also chafe less than heavier fabric.
Wicking fabrics are an alternative to cotton. These are synthetic fabrics designed to draw the sweat away from your skin to the outer surface so that it can easily evaporate. This means that clothing stays light and feels dry. Running clothing often includes other design features, such as mesh inserts to give ventilation. 'Technical' clothes are more expensive, so it's up to you to decide whether the extra comfort is worth the expense.
Dressing for cold-weather running
Layering 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 two or three layers if running in cold weather. Start with a light base layer, preferably of a wicking material such as polyester or polypropylene 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.
You lose a lot of heat 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 your skin to breathe and may also be wind resistant.
Safety first
When running in the dark, it's important to wear clothing you can be seen in. It may 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 traffic can see you clearly.
Sources
- Selecting and effectively using running shoes. American College of Sports Medicine. www.acsm.org, accessed 6 January 2012
- Blackmore T, Ball N, Scurr J. The effect of socks on vertical and anteroposterior ground reaction forces in walking and running. The Foot 2011; 21(1):1-5 www.thefootjournal.com
- Choosing a sunscreen. CancerHelp UK (Cancer Research UK). http://cancerhelp.cancerresearchuk.org, published 25 July 2011
Produced by Rebecca Canvin, Bupa Health Information Team, March 2012.
