The Best Clothes for RunningRunning is a great activity, no matter your speed. We have some tips to help you feel comfortable when pounding the pavement.
Going out during that golden hour in the evening when the sun is still up but it is starting to cool down outside is a joy for runners. The key to running then, or anytime really, is making sure you are comfortable and keeping safe. These both have a lot to do with how you dress when working out.
We’ll start with the high impact area, that is your feet and that means shoes. Make sure you are choosing a shoe that fits, too big or too small can have serious consequences. A general rule of thumb is to buy a half size larger than your street shoe, but everyone has a personal preference.
Your old sneakers are not the best choice for running in. The keys to keeping your feet in good shape while running are cushion and body form. Make sure you are wearing shoes made for running.
“Your socks should not be all cotton socks as they will retain moisture and cause friction blisters on your feet.”
A key factor in knowing when to replace your shoes is the arch support of the shoe. The treads will last a good long while but the midsole where your heel or ball strikes the ground is a great indicator if you should be in the market.
Another great suggestion is to write in permanent marker on the tongue of the shoe when you purchase them and plan on buying them every 6 months or so, depending on how far you run.
Based on the rule of replacing your running shoes every 300 to 400 miles you run, and running 3 miles a day or 15 miles a week you need to replace them every 20 to 26 weeks. You can also minimize the chance of damage to your body by buying a new pair halfway through the first time you are going to swap them out and rotating them in so you are not wearing the same pair every time you run.
Avoid 100% cotton socks! They can get soaked in sweat and then cause friction between your foot and the sock and you will get blisters. Synthetic blends will help wick that moisture away and keep you from causing damage to the skin on your feet.
When running outdoors it is best to keep the rule of thumb to dress for weather 15 to 20 degrees above the outside air temperature, as this is how you will feel when you run. No matter whether you are wearing pants or shorts, make sure they have something reflective on them, so people can see you if you are out running at night. There is even tape you can buy to augment the reflective nature of your clothing or ankle bands. Safety first!
When you run, you sweat. This then gets absorbed by your shirt and depending on the material, can either quickly evaporate or keep collecting, causing chafing and rash and make you not want to run. If you like the first option, avoid shirts made out of cotton. Materials like Dri-Fit or CoolMax will help that moisture evaporate and keep you cool and comfortable on the whole run and even after.
Ladies, make sure you are wearing proper support. This means probably replacing your sports bra. It needs to be replaced every 50 to 70 washes to keep the elasticity you need for your supportive tissues.
Caring for your Clothes
Speaking of washing, when washing your running clothes, stick to cold water and do not have them dry cleaned.
Treat your clothes and most comfortable shoes the same. The use of bleach is out, even on your white running clothes as it can ruin the fabric’s high tech properties quickly. Some fabrics require a special detergent to keep the water repellent or wicking properties intact.
You’ll also want to hang dry or if you have to, use the delicate cycle on the dryer.
Take care of your running clothes and they will last for a long time and you will save some money from not having to buy them so often.