Sunday, August 24, 2014

Fashion police

Someone recently requested that I blog a bit about what to wear, or more importantly, what NOT to wear when running.
This is how I feel when I see someone running in cotton
First of all, the number one rule when selecting a running outfit: NO COTTON! Please, please, for the love of Pete, don't wear cotton. My heart breaks a little every time I see someone slogging through a run in sweatpants or a t-shirt.  Cotton is a lovely little fiber, after all it is the Fabric of Our Lives. But it has no place in the running arena. When cotton gets wet, it stays wet. Whether that moisture comes from sweat or the sky, it's going to stay with you and make your life miserable. Besides being uncomfortable, cotton adds unnecessary weight and can make you colder when it's cold and hotter when it's hot. Plus, it increases the risk of blisters and chaffing. So as cool as Rocky thought he was running around Philly in his sweatpants and knit cap, that move was downright stupid. Whew…glad to get that off my chest. 

Don't let this happen to you.
 
Speaking of chest, I will briefly digress to an issue related to clothing choice and that is chafing. The most public of chafing issues is that of male nipple chafing, but just about any body part can fall victim to the chafe monster.  How do you prevent it? Don't wear cotton. (Do you see what I did there? I brought it back to cotton! ) Also, pay attention to sensitive or hot spots and address them with an anti-chaffing product like Body Glide.

One disturbing method to avoiding nipple chaffe.
The best way to ensure comfort during your runs is to select clothing made of any number of technical fabrics that wick moisture away from the body. This applies from head to toe, so don't think you can get away with cotton socks! Most wicking clothing is made of synthetic blends, but these days wool is actually becoming quite functional and popular in endurance sports.  Personally, I'm moving more and more to a wool based workout wardrobe. Wool is great because it has the wicking properties of the synthetics, but has the added benefits of being eco-friendly, long-lasting and stank resistant. What's not to love? Well, maybe the price tag. Quality wool running gear can be a bit pricey, but so can the alternatives and it often lasts quite a bit longer. 

What to wear on any given run is going to depend on the weather, run duration, run intensity and your personal preferences. Clearly you are not going to gear up the same for a 30 minute recovery run in the rain as a 9 mile tempo run in the sun. A good rule of thumb is to always leave for a run feeling cool, or even cold.  You will heat up quickly once you start moving and will regret the extra clothing. Of course, I am the worst offender of this rule as I hate being cold more than I hate nipple chaffing or running in cotton. I'm not kidding. If you are like me in this way, layer a light long sleeve top over a short or sleeveless top and remove the long sleeves if you get warm. If you choose wisely, tying this extra shirt around your waist or even balling it up in you hand should be no big deal. 

Here on the Emerald Isle,  we are blessed with frequent rain and wind, so a nice, lightweight shell is aways a good idea. The ideal shell is wind and rain resistant, but not proof! Something that blocks the wind and rain completely is not going to breath well and will make you miserable in a hurry. You would be surprised at how the right thin shell can do the trick and, like the long sleeve option above, can easily be carried along if the weather conditions change.  By the way, if it is pouring rain, no shell is going to keep you from getting wet, but if you are wearing the right clothes (meaning NOT BLOODY COTTON!), you should still be able to run comfortably. 

Head toppers are a matter of personal preference. Clearly caps, beanies or visors all have their benefits in different conditions. Beanies are great when there is a chill in the air and caps or visors are great when it is raining or very bright and warm sun. 

Here are a couple of online tools that offer suggestions based on weather conditions, gender, run duration and other variables.

Have a favorite item that you love to run in? Let's here it! 
Run for your lives,
Coach Bree

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