How to select your shorts, shirts, and running suit
Compared to hockey players and skydivers, runners are lucky! Other than a good pair of shoes, you don't need a lot of expensive equipment. But you'll need a few articles of comfortable clothing. This section provides a few tips that I've gathered through the years to keep you running comfortably!
Shorts
Choose elastic-waist shorts that fit comfortably. Many running shorts come with a slight cut at the side and are made from synthetic materials that dry quickly, breathe well and allow for freedom of movement. Some styles feature built-in liners or briefs. The briefs replace your underwear and can help manage moisture. If you prefer wearing separate underwear, go with CoolMax or a similar moisture-managing fabric. If somebody suggests cotton shorts, run! Cotton absorbs and holds moisture-the last thing a runner needs!
Shirts
The one item most new runners ignore is the shirt. Once again, avoid cotton, which tends to absorb moisture and hold it in. Because it's slow to dry, a cotton T-shirt can get soggy and uncomfortable and even cause chafing. A synthetic-fiber shirt will do a much better job of wicking moisture away from your skin, keeping you drier and more comfortable in hot weather and warmer in cool weather. The most well-known fabric for moisture management is CoolMax®, a polyester fabric made by DuPont®. There are other brand names out there, so you'll want to look at the label for key terms like "moisture management" or "wicks moisture." Aside from the fabric, the style of shirt you choose is up to you. In warm weather, 'studly' guys prefer to wear sing lets or run without a shirt. In cold weather, proper layering makes all the difference in the world. See the special section on cold-weather running that follows. Half-zips (shirts with a zipper that goes from your neck half-way down your chest) are becoming increasingly popular because they provide extra ventilation on warm days but can be zipped up completely in cool weather.
Synthetic fibers have come a long way since the 50's and 60's.
CoolMax®
- Manages moisture, wicking it away from your skin
- dries quickly
- breathable
- feels like cotton
- lightweight
Supplex®
- sturdy and durable
- breathable
- feels like cotton
- dries quickly
- water resistant
Tricot®
- silky
- lightweight
- dries fairly quickly
- not as breathable
The most popular fabrics for shorts:
Supplex Nylon
This durable, cotton-like fabric feels more sturdy than either Tricot or Microfiber. It breathes and dries quickly.
Microfiber Polyester
Very lightweight and soft, Microfiber feels a lot like silk. Microfiber is very breathable and dries even faster than Supplex or Tricot.
Tricot Nylon
These are the shorts you remember from the 70's running craze. They're silky and shiny and are made from a fabric that looks a lot like a woman's slip. Tricot dries fast, but it isn't as breathable as the newer fabrics. The biggest benefit is the low price.
Sports bras
Sports bras, or fitness bras, are strongly recommended for women runners. They're specially designed to minimize bounce and discomfort during exercise. Take the time to look around, and you'll find a surprising assortment of styles. Many can be worn as either an "outer layer" on warm days or under a top. There are lots of features to choose from, like padded straps, zip-front styling and molded cups. Some styles look more like conventional bras and are meant to be worn under a T-shirt. These are usually favored by larger-breasted women who need extra support. One thing to be mindful of is that not all sports bras are created equal. If you're on the voluptuous side, look for styles that say things like "maximum support," or "for larger busts." Don't be afraid to wear two bras, one on top of the other, if that provides the additional support you need. Hey, who'll know? When you're shopping, try on several styles. Do a few vertical leaps in the dressing room. You won't regret spending the effort to get the bra that works just right for you. As usual in running, fabrics are important. You'll find a lot of cotton/Lycra® blends out there. Beware! Cotton is naturally supportive, which is nice; but it does a terrible job of keeping you dry and comfortable. Supplex/Lycra feels and looks a lot like cotton but dries much more quickly. Nylon blends tend to be the least supportive. You'll find that most fitness bras have CoolMax® liners to help whisk moisture away from your skin.
Running suits
Running suits these days are as technical as shoes. They're made with high-tech fabrics that are very breathable, allowing moisture vapor from your perspiration to escape while preventing water and wind from getting through. Go with the suit that best matches your weather conditions. Microfiber suits are silky and do a good job of protecting you from light rains and moderate cold. They're extremely breathable and comfortable. By the way, if you're looking for a running suit that doesn't make all that "noise," microfiber's your go-to fabric. Activent® is windproof and extremely breathable. It does a good job in cold, windy conditions, and it resists drizzle and snow. Gore-Tex® is the monster of foul-weather fabrics. It's both water and windproof, breathable and extremely durable.
Many polyester fibers are now more breathable than cotton and warmer than wool. And runners think they're cool.
Microfiber
- soft and silky
- very lightweight
- dries very fast
- water resistant
- breathable
Activent®
- extremely breathable
- windproof
- water resistant
Gore-Tex®
- very breathable
- windproof
- waterproof
Protect yourself from the sun!
- Wear a hat with a brim to shade your face.
- Use sunscreen with an SPF of 15 or greater.
- Don't forget lip balm with an SPF of 15+.
- Wear a shirt or top that provides good coverage.
How to use layering to beat the elements
Here's a prediction. You're going to like running so much that you'll want to run even when the weather's awful. That's why you need to know about layering. Multiple layers of lightweight clothing keep you drier and more comfortable than a single heavy garment. They retain warmth while venting moisture to the outside. Remember that the layering guide is just that-a guide. Some runners in very harsh climates need all three layers when they train. Others, running in less severe weather, may need only two. It's your call. Let your individual running habits and conditions determine your choices.
Base layer
It all starts here. This layer must move moisture away from your body to prevent chill. Cotton won't work-it just gets soggy with sweat. A fabric like CoolMax®, on the other hand, captures the moisture and moves it to the outside. Your base layer can be as little as a bra or singlet and briefs, or as much as a top and pants.
Mid layer
This is your insulating layer. It continues to move moisture to the outer layer, but also traps warm air for insulation. Don't make this layer too heavy or too tight-fitting. You might overheat!
Weather layer
This layer protects you from the elements and completes moisture transfer by releasing perspiration into the atmosphere. Your weather layer could be a vest, a jacket or a complete breathable, waterproof running suit. How cold and wet is your winter weather? That's what determines your weather layer.
Quick Layering Tip
As the temperature rises or your activity level increases, remove layers. Add layers as you get colder or the temperature drops. Take off your hat or gloves to vent quickly. As much as 70% of your body heat escapes through your extremities.
Layers for the legs?
In most cases, one layer for the legs is sufficient. That's because the legs do not perspire as much as the torso. This layer should be made from lightweight, synthetic material. It should fit tightly, yet allow full range of motion. In addition to moving moisture away from the skin, the fabric has to keep the working muscles warm to protect them from injury. A second layer should be added on extremely cold, windy or rainy days.
Hot tips for cold-weather runners
- Begin your run against the wind. On the way back you'll be less likely to get chilled from perspiration.
- Don't overdress. You should feel slightly chilled during the first 5 minutes of your run. If you don't, you may be dressed too warmly.
- Always carry a hat and gloves. If the temperature drops, you've got protection.
- Drink fluids before, during and after runs on cold days. You might not feel as thirsty as on a hot day, but your body still loses a lot of fluid.
- Don't risk injury! Warming up and cooling down are even more important in cold weather.
- Exercise indoors on really cold days.
- Use common sense. Don't take chances. Run with a partner.
The percentages on heat loss
Heat loss in wet conditions
Loss of body heat occurs up to 32 times faster in wet conditions than in dry conditions.
Heat loss through the hands and feet
As much as 30% of your body heat escapes through your hands and feet. Wear gloves or mittens and the right socks!
Heat loss through the head
About 40% of your body heat is lost through your head. Wear a hat and face mask!
Heat loss fact:
A total of 70% of heat loss is through the extremities-head, hands and feet! |
