Even though you might not think getting dressed for running
requires much attention, the clothing choices you make can affect your performance
and comfort; therefore, what you wear really does matter. Let’s start from the top
and work our way down the body as we get dressed to hit the trails.
The clothing options for runners these days range wildly,
with so many companies carrying athletic gear. To run trails though, look for
features such as light-weight, durable, comfortable, weather-appropriate, and
breathable. You want to find material that doesn’t chaff and that just feels
good.
Head Coverage
In the warmer months, you might want something to keep the
sun out of your face and/or to help keep sweat out of your eyes and soak up
some of the sweat as you perspire. If you don’t want to cover your whole head,
you could also wear a visor, which would still protect you from sun and sweat,
without trapping the heat. During the
cooler months, head coverage such as lightweight fleece hats or headbands, can
be used to keep you warm.
Tops
Since there is no way around it, you will sweat when you
run, wearing breathable fabrics that can wick moisture away from your skin will
help you to be more comfortable through your run. A poor choice would be 100%
cotton, because it gets wet and stays wet. A better choice would be wicking
fabrics that help you better regulate your core temperature to avoid
overheating and chilling.
Depending on the weather, time of day, and length of run,
you might need to layer up. If you need layers, be sure to still avoid
cotton. Remember to “start cold” – if you
are wearing so many layers that you’re warm before you start moving, then you’re
wearing too many layers. If you’re a little chilly at the start of your run,
the combination of warmth from your layers and the heat your body generates by
running should be perfect.
If you are worried about wind and rain, you can easily back
a wind or rain shell without adding much weight – just a few ounces – that is fully
waterproof, breathable, and windproof.
Bottoms
Choosing running shorts should be pretty basic as it mostly
just comes down to how well they fit, just avoid cotton. If shorts are not your
thing or it will be colder weather, running tights, or leggings, are another
good option. Running tights are available in several different lengths and are
perfect for cooler weather and providing extra protection for your legs on the
trails.
Socks
Avoiding cotton on your feet is just as important as
avoiding it on the rest of your body. To reduce the risk of blisters and
chafing, pick socks that are a synthetic or wool blend. Make sure the sock fits
snugly and works well with your shoe combination. Compression socks are also a
good option. If you don’t like wearing them during your run, you could wear
them after your run to help speed up recovery.
Extras:
Shoe Covers – Since nature belongs outside, and not in your
shoes, gaiters that cover the tops of your shoes and your ankles can help you
keep the debris out of your shoes. It will help keep dirt, twigs, pine needles,
or leaves on the trail instead of in your shoe, which is uncomfortable.
Arm and Calf Sleeves – extra sleeves are great for
controlling body temperature and regulating sun protection on the trails. They’re
light and easy to put on or remove. Compression sleeves are also a great idea
for a quicker recovery.
Now you know how to
dress from top to bottom as you prepare to head out to the trails. See you on
the trails!
Until next time,
Miranda Harris, CSCS, CEP
mharris@mvhospital.net
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