Clothing
Choosing the right clothes for running is important for comfort and safety. You want to look for clothes made of material that is lightweight and breathable, so that you can stay cool and comfortable during your run.
Different weather conditions will require different fabrics and clothing layers, so you should assess your running area and the weather conditions before deciding what to wear.
Choose the right fabric
Choosing the right fabric for a running outfit can help you keep warm and stay cool at the same time, without sacrificing comfort. It’s important to select moisture-wicking fabrics that will move sweat away from your body and keep it from soaking into clothing. Moisture-wicking materials help prevent the build up of bacteria which could lead to infections and skin irritations. Look for synthetic fabrics like nylon or polyester, which are lightweight and dry quickly to evaporate sweat.
When running during colder weather it is important to choose base layers that provide insulation while still allowing air circulation. Wool, fleece, or thermal fabrics are good options; they offer a snug fit that won’t restrict movement while wicking away moisture and providing a warming layer. Cotton is much less effective since it takes longer to dry and hold onto sweat leading to chills during cold weather runs. Lastly, don’t forget to wear layers; multiple thin layers work better than one bulky garment as they help trap heat close to the body while allowing perspiration vapors to escape through breathing vents built into sportswear garments.
Opt for moisture-wicking clothing
When running or working out, it is important to opt for moisture-wicking clothing. Moisture-wicking fabrics – like Dri-FIT, ClimaLite, Under Armour and other technologically advanced or organic fabrics – pull sweat away from the body and move it to the fabric’s outer surface, where it evaporates quickly. This helps with cooling off during a run which can greatly benefit your performance and comfort level.
Look for garments with flat seams in order to reduce chafing. Ensure that your clothing is loose enough to allow airflow but not too baggy – this will ensure continuing comfort and unrestricted freedom of movement whilst running. Investing in breathable clothing rather than cotton is recommended as cotton retains sweat causing you to feel cold in the winter and uncomfortably damp in warm weather months.
The type of clothing also depends on weather conditions – wearing enough clothing that protects you from wind chill and rain is essential when running outdoors, even if only going out for a short run. Fabric technology also provides protection from UV rays if you are running through sunny weather so be sure your clothing has it or use an additional sunscreen spray before heading out!
Wear running shoes
Running shoes are essential for staying comfortable and safe on your runs. Choosing the right running shoe is an important part of a successful running experience. When selecting the right running shoe for you there are several characteristics to keep in mind.
The type of running shoe you select is largely based on foot anatomy, gait mechanics, and activity level. It’s important to consider factors such as neutral pronation vs overpronation, cushioning needs, size, weight and arch support when selecting the best running shoe for you.
Running shoes should fit snugly and securely around the midfoot and heel with a little wiggle room in the toes area (called toe box room). It’s also helpful to test out potential shoes by walking or jogging around in them before buying them to ensure they feel comfortable, secure, and are well-fitted not just lengthwise but width wise as well.
Regardless of your foot type or chosen activity there are a wide selection of quality running shoes available for every runner nowadays from neutral pronators (underpronator) to more severe overpronators (supinator). New technologies have made it possible to provide runners with enhanced comfort and stability features so be sure to look into all your options before settling on a specific type of shoe.
Accessories
When heading out for a run, it’s important to wear the right accessories to ensure you stay safe and comfortable. From headwear to eye protection to reflectors, there are a number of items that can help you stay safe and visible while you’re out running. Let’s take a look at the different accessories you should consider bringing along with you on your next run:
- Headwear such as a hat or visor to protect you from the sun.
- Eye protection like sunglasses or goggles to protect your eyes from the sun, wind, and debris.
- Reflectors such as a reflective belt or vest to make sure you are visible to drivers and other runners.
Invest in a good pair of running socks
Having a pair of quality running socks is essential for any serious or novice runner. Not only is it important to ensure that the socks provide comfort, but most importantly, you want them to protect your feet from blistering and irritation during your run.
Quality running socks are designed with materials such as nylon and polyester, which help keep your feet cool and dry with increased breathability; technological improvements in athletes’ socks may also feature temperature regulating styles to minimize friction and maximize comfort.
As your feet play an important part in providing support while maintaining balance during a run, they also benefit from protection against fungus through materials like cotton. The right pair of running socks is well worth the investment to support your vigorous exercise routine.
Wear a hat or visor
If you plan to run outside during daytime, you might want to wear a hat or visor to shield your face from the sun’s rays. When choosing a hat or visor, look for something lightweight and breathable. Additionally, make sure it fits your head comfortably and covers your ears and face sufficiently while running. Keep in mind that wearing a hat can alter the way the air flows through your hair, so be sure it doesn’t make it more difficult for heat to escape from your head. Also check if the material wicks away sweat effectively and don’t forget to check on sizing before purchasing.
Wear a pair of sunglasses
Sunglasses are often seen as a fashion accessory, but for runners, the right pair of sunglasses can provide the crucial protection for your eyes. When choosing a pair of sunglasses, aim for maximum coverage and lens material that will not shatter if impacted by debris.
High-quality lens materials should also block out more than 95% of both UVA and UVB rays. While polarized lenses work great in reducing glare from reflective surfaces like water or snow, they can make any color appear drab—so if you plan on running trails with colorful changing terrain, it’s worth considering a pair of non-polarized lenses. It is also important to ensure that eyeglass frames fit snugly on your face so that wind won’t blow them off when you hit cruising speed.
Look for good forehead coverage along with splash guards (shields over the top edge of the frame) and side shields built into the temples – these features help block upcrossing light from above or from around the sides. Lenses should wrap firmly around your face to keep debris from entering from above or below the frame; many brands now feature lenses designed to fit well around both long and oval faces so choose accordingly!
Don’t forget to factor in style: sports sunglasses come in endless shapes and colors – try on several pairs until you find one that looks best for you.
Layering
Layering is one of the best strategies to keep yourself comfortable while running outdoors, no matter the weather. It’s important to remember that the layer closest to your skin should be made of synthetic fabrics or wool, as these materials will wick moisture away from your body and help to keep you dry. Additionally, layering clothes can help you to easily adjust to changes in temperature, by removing or adding clothes as necessary.
Let’s look at the different layers you should consider wearing on your next run:
Wear a base layer
An important part of staying comfortable while running is making sure you wear the proper clothing. Layering your clothes is a smart way to regulate body temperature during a run.
A base layer is the foundation of the outfit, and should fit close to your skin without being tight. Look for items made from fabrics such as polyester and spandex that wick moisture away from your skin and quickly dry sweat, rather than absorb it. Base stretchy layers should fit snugly for maximum comfort but not restrict your movement or cause discomfort during exercise. Tank tops or short-sleeve shirts are both viable options depending on climate and personal preference. Avoid cotton; it will absorb moisture, leaving you feeling wet and cold if temperatures drop suddenly during a run.
Wear a mid-layer
Mid-layers are designed to provide additional insulation when running in cooler weather. This type of layering also helps to keep you warm and shield from the wind. Mid-layers usually consist of lightweight, breathable fabrics like nylon and merino wool that trap in body heat, but still allow for evaporation of sweat to keep you dry and comfortable.
When selecting a mid-layer for running, look for fabric with wicking technology, articulated seams that move with your body without chafing, and zippered pockets to store small items like a phone or energy bar. It’s also important to choose type of clothing that fits comfortably and isn’t too tight – allowing you the freedom of movement while running as well as some extra space for any added layers up top.
Wear an outer layer
Outer layers provide additional protection from the elements, while also providing extra insulation. Depending on the temperature outside and how much sweat your body produces during a run, you may want to wear one or two light outer layers. For example, if it’s cold outside and you’re prone to sweating when running, you should opt for a thin and lightweight base layer underneath an insulated outer layer to absorb moisture and provide warmth.
You could also choose to wear either a long-sleeved top or a vest for that first layer of protection against strong wind or rain. If you’re lucky enough to be running in warm weather, an extra layer is not essential. However, some runners prefer to have the addition of an extra cover-up most of the time – especially if they’re running through dark streets late in the evening – so choosing something breathable with mesh panels can help to keep you cool and dry during any run.
If temperatures are below 10°C (50°F) bring something windproof with you such as a windbreaker jacket – even if temperatures may rise later in the day, as this will usually offer more flexibility when running in changing conditions throughout your workout.
Safety
When you go on a run, it’s important to ensure that you stay safe and visible. By wearing bright colors, reflective clothing and running in well-lit areas, you can avoid unnecessary danger.
This section will explore the various safety aspects of running, and provide some tips on how to stay safe while running:
Wear reflective clothing
When running during dark hours, it is essential to wear reflective clothing such as a vest, running belt or headband with reflective stripes. Doing so will make you more visible to drivers and other pedestrians. Look for materials with bright colors, as these are more easily seen in low light settings. For winter runners, wearing a bright colored hat/cap can help you stand out against white snow and ice.
For maximum visibility, combine reflective clothing with some sort of light source such as a head lamp or hand held flashlight. This will not only help you see where your feet are going but also make it easier for drivers to spot your whereabouts on the road. Wearing several layers on your torso will add even more visibility – when incorporating lights and reflective materials into your running gear choices, you can feel safe no matter what time of day or night it is!
Carry a cell phone
In the event of an emergency, a cell phone can be a valuable asset. Carrying a cell phone is an essential part of staying safe in many common situations. Whether you are out running errands, enjoying time outdoors, or even walking alone at night, having access to your cell phone for help can make all the difference.
Your cell phone should always be ready to use and should contain any emergency numbers you may need to reach. Make sure your contacts are up to date and that any primary contacts are easy to access. Ensure that you always have enough power in your battery when going outside and consider carrying an extra charger with you if necessary.
If possible, make sure that your service provider has excellent coverage in the areas where you often venture so as not to leave yourself vulnerable in case of an emergency. You should also become familiar with features such as GPS tracking so you can locate yourself quickly and accurately if necessary. Finally, it is important to research limited data plans or other options depending on budget constraints to ensure that the most affordable and dependable service plan is available for your use.
Wear a medical ID bracelet
When running, it is important to prioritize your safety. One way to ensure your safety is to wear a medical identification (ID) bracelet at all times. Having this form of identification can alert medical personnel of any relevant medical history or medication you are taking before they begin treatment if you become injured or ill.
Medical ID bracelets come in a variety of styles and materials and can be personalized with information such as name, allergies, blood type, diabetes, heart conditions and more. There are even specialized products designed for runners that include features such as body mapping technology that records data from activity sensors like heart rate monitors and GPS devices.
It is highly recommended that all runners – young and old – wear a medical ID bracelet whenever out on runs alone or with others. It’s an easy way to give yourself the assurance that help will be nearby if needed. Wearing a medical ID bracelet could potentially save your life one day, so don’t leave home without it!
