How to choose clothes for running - material, season, care?

Regular morning or evening jogging is one of the healthiest habits. It strengthens your physical fitness, improves your mood and increases your body tone. And in order for running to bring maximum benefit and pleasure, you need to correctly create a training program and choose the right equipment. We will talk about the latter in this publication.

1. What fabrics to choose for running clothes?
2. Running clothes for summer - recommendations for choosing.
3. Running clothes for spring and autumn - recommendations for choosing.
4. Running clothes for winter - recommendations for choosing.
5. A little about running shoes.
6. Caring for sportswear.

Modern sportswear, including running clothes as its component part, is high-quality technological things with impeccable thoughtfulness of details. One training session is enough to understand this. Behind every T-shirt, shorts, pants or jacket there is a huge amount of work by designers, engineers, technologists and anatomy experts. They create modern sports equipment, skillfully combining the science of body structure, patented production technologies, modern design and high-tech materials. The latter are the basis for sewing lightweight, comfortable, safe and functional sportswear.

1. WHICH FABRICS SHOULD I CHOOSE FOR RUNNING CLOTHES?

There are 6 basic requirements for fabrics used for sewing sportswear for running:

1. Hygroscopicity is the ability of a material to quickly absorb excess moisture and condense it into the environment.
2. Safety is the absence of any allergic reactions or unpleasant sensations.
3. Air permeability is the ability of a fabric to allow air to pass through and provide ventilation of clothing.
4. Elasticity - the ability to perfectly fit the body without restricting movement.
5. Durability and wear resistance - the ability to withstand friction and resist tearing.
6. Practical and undemanding to care - the fabric (and the product as a whole) must withstand numerous washes while maintaining its functionality, shape and color.

Natural and synthetic fibers in their pure form do not have all these properties at once. Each of them has its own advantages and disadvantages. Cotton, for example, breathes perfectly, is hypoallergenic, absorbs moisture well, and does not accumulate static electricity. At the same time, the material is completely inelastic, it wrinkles and shrinks after washing, and most importantly, it takes a long time to dry. Therefore, cotton T-shirts are pleasant to walk in, but not comfortable to run in. But lycra (aka spandex and elastane) breathes well, wicks away moisture well, does not shrink, does not wrinkle, does not fade and dries quickly. The material can stretch 8 times and is incredibly durable. However, it does not retain heat, does not control thermoregulation, and does not eliminate allergic reactions and irritation with increased skin sensitivity.

By combining the advantages of both materials and leveling out their shortcomings as much as possible, technologists created sports knitwear based on them. It provides a sufficient level of hygroscopicity, elasticity, air permeability, strength and wear resistance. Its winter versions retain heat well, and summer ones support normal body thermoregulation. And there are many such examples when natural and various synthetic fibers are combined in different proportions to obtain a material with special properties.

• Therefore, in a sports T-shirt with Dry-Fit technology you don’t notice when you sweat - the body breathes perfectly and always remains dry, regardless of the intensity and pace of running.
• A windbreaker with Gore-Tex technology perfectly protects from rain and at the same time wicks away sweat - it is very convenient for running in spring and autumn, when the weather is especially unpredictable.
• And in winter there is no better clothing for jogging than a SoftShell sports suit made of a three-layer membrane fabric with good elasticity, vapor permeability, protection from wind, water and cold.

It is precisely because of their high performance characteristics that these and other high-tech sports items have gained great popularity among runners, travelers and fans of the "outdoor" style.

Options for functional sportswear for running include: shorts, tights, capris, leggings, tights, sweatpants, sports tops, tank tops, T-shirts, windbreakers, rashguards, thermal underwear, hats, caps, vests and jackets. The type of running discipline and the weather outside determine what combination of these items you need for a comfortable workout.

2. RUNNING CLOTHES FOR SUMMER - RECOMMENDATIONS FOR CHOOSING

The whole charm of running in the summer is in the good weather: bright sun, charging with its energy, long daylight hours, warmth. However, summer has its drawback for runners - it is difficult to run when the heat sets in. Therefore, for jogging, they choose earlier and later hours, when the heavenly body is less active. But even at this time the temperature is quite high, which is an additional test for the runner. Following our recommendations on what to wear in the heat, your training will be easier and safer.

In summer running clothes, good ventilation, effective removal of moisture and excess heat are important. Plus, the fabric itself should be durable, wear-resistant (you will have to wash it every day) and dry quickly. As for the color, it does not matter whether the T-shirt, top or shorts are dark or light (modern technologies almost eliminate the factor of light absorption by clothes and their heating). But keep in mind that white items heat up less.

Choose clothes made of synthetic materials or a blend, such as synthetics + Merino wool. The bottom for boys is short running or compression shorts, for girls - a running skirt or capri pants. The top can be a tight-fitting sports top + a sports tank top or T-shirt with DryFit technology. It instantly removes sweat and distributes it evenly over the surface of the fabric, from where it evaporates faster. If the thermometer approaches +27°C, it makes sense to run in a sports bra for women and without a T-shirt for men. And be sure to wear compression socks. Summer (lightweight) options are made of thin and light materials.

3. RUNNING CLOTHES FOR SPRING AND FALL: RECOMMENDATIONS FOR CHOOSING

Not very warm, but not cold either - these are the features of the weather in the off-season. And if you have firmly decided to start running, then there will be no better time than autumn or spring. What to wear? In dry and warm weather, the amount of clothing can be minimal without harming your health, and in cool windy weather or when rain is possible, we recommend several layers. Just make sure all layers are breathable and able to wick moisture away so you don't sweat too much.

What to wear for a run at +5°С +10°С

Bottoms:
• Dry warm weather - compression socks + short tights, mid-length tights or running shorts.
• Damp and windy weather, possible precipitation - compression socks + windproof waterproof thin pants.

Top:
• Dry warm weather - running T-shirt.
• Windy weather, possible precipitation - T-shirt + thinnest windbreaker, also possible WindStopper or SoftShell vest.

Accessories: glasses (in strong wind), cap with visor or buff.

Choose a running T-shirt only from high-tech synthetics with good ventilation in areas with increased heat transfer. Shorts can be compression or simple, loose, minimalist, like for a marathon or longer. The best option is the one that gives you maximum freedom of movement. In strong winds, a vest will be more practical than a thin windbreaker. The latter is poorly ventilated and weighs more.

What to wear for a run at 0°C +5°C

Bottom:
• Dry weather - thermal socks + running leggings or long tights (as an option - 3/4 + gaiters).
• Dampness, precipitation in the form of rain or wet snow - thermal socks + windproof waterproof pants with ventilation.

Top:
• Cold, dry and windy weather: rashguard, thin thermal T-shirt or long-sleeved running T-shirt + loose-fitting T-shirt or thin vest on top.
• Weather with precipitation in the form of wet snow - the same T-shirt + membrane jacket or windbreaker with water-resistant impregnation.

Accessories: glasses (in strong wind), cap with a visor or buff.

When choosing tights for running, pay attention to the zonal insulation of places that are especially susceptible to hypothermia during running. If you use a second T-shirt (more loose-fitting) instead of a vest, pay attention to the fact that it breathes well. Choose a vest or membrane jacket with better vapor permeability, even at the expense of protection from precipitation.

4. RUNNING CLOTHES FOR WINTER - RECOMMENDATIONS FOR CHOOSING

For many, getting up in the morning to go for a run before work or forcing yourself to go for a run in the evening after work is a problem. But it becomes even more difficult when the temperature outside drops. The mere thought of it being cold outside makes you feel uneasy. And here the well-known saying "there is no such thing as bad weather, only bad equipment" becomes more relevant than ever.

When choosing clothes for running in winter, keep in mind that the body will quickly warm up as soon as it starts moving. Therefore, if you dress too warmly, you will quickly sweat. And wet clothes do not retain heat well, and staying in them for a long time leads to hypothermia, with all the consequences that follow. Also, running will be uncomfortable if you are not warm enough. That is, you need to find the right balance. And it depends on the outside air temperature, the internal body temperature, how often you sweat and how fast or slow you run. Ideally, you should dress so that you feel a little cool in the first minutes of running.

Let's say right away that there is no universal clothing for any winter temperature. But if you follow the principle of layering, you can enjoy training in the cold without consequences for your health. For short and long workouts, it is better to dress in layers. This can be 3 or 4 layers of functional clothing that will provide the necessary comfort.

• Layer 1 — thermal underwear.
• Layer 2 — insulating, such as fleece clothing.
• Layer 3 — protective from wind and precipitation, such as a membrane jacket or light windbreaker.
• Layer 4 - additional insulation for particularly severe frosts, for example a running down vest.

It is very important that all clothing items breathe well, effectively wick moisture to the next layer and dry quickly. Now let's move on to examples for different temperature conditions.

What to wear for a run at 0°C - 5°C

Bottom:
• Dry weather - thermal socks + running leggings or long tights. Alternatively, 3/4 tights + compression gaiters.
• Dampness, precipitation in the form of rain or snow - thermal socks + windproof waterproof pants with ventilation.

Top:
• Dry frosty and windy weather in: insulated or non-insulated long-sleeved T-shirt + vest or light windbreaker.
• Weather with precipitation in the form of wet snow - the same T-shirt + membrane jacket.

What to wear for jogging at -5°С - 10°С

Bottom:
• Cold, windless or windy weather - thermal socks + long tights or windproof waterproof pants with ventilation.

Top at least 2 layers of clothing:
• Cold, windless or windy weather: thermal underwear + fleece or windproof jacket.
• Cold weather with wind and snow - thermal underwear + membrane jacket.

Accessories: fleece running gloves + hat or buff.

What to wear for a run at -10°C - 20°C

Bottoms:
• Cold, windless or windy weather - thermal socks + thick winter tights + running shorts.
• Cold weather with wind and snow - thermal socks + medium-weight tights + windproof waterproof pants.

Top at least 2 layers of clothing:
• Cold, windless or windy weather: thermal underwear + fleece or thermal underwear + "down sweater" (light insulated jacket).
• Cold weather with wind and snow - thermal underwear + softshell jacket.

Accessories: hat and running gloves with wind protection and fleece insulation.

What to wear for a run at -20°C and above

Bottoms:
• 2 layers of sports underwear.
• Thick thermal sports pants.
• Thick thermal socks up to the knee.
• On top - light windproof pants.

Top:
• Basic thermal T-shirt, very thin.
• Thermal T-shirt with long sleeves.
• Next - a thin Polartec sweatshirt.
• The top layer is a thin windproof jacket with a hood.

Accessories:
• On the head - a basic thin buff + a fleece hat + an additional fleece buff.
• On the hands: thin running gloves and warm membrane mittens on them.

5. A LITTLE ABOUT SHOES OR 5 FACTORS IN CHOOSING RUNNING SHOES

Take care to have at least one, and preferably two pairs of good sports shoes. Using sneakers not intended for running (i.e. regular sports-style shoes) is one of the most common causes of injuries during training.

When buying, do not choose a pair just because you like the brand, style, color, or the price that suits your budget. We definitely do not recommend buying the most expensive pair, even if it is NIKE, ASICS, PUMA or NEW BALANS. Leading manufacturers of sports shoes often release limited editions with astronomical price tags per unit. As a rule, these are collaborations with world-famous fashion houses, star athletes, musicians or non-sports companies. Without a doubt, these are premium shoes, but they are designed for those who have and are ready to shell out huge amounts of money.

For daily training, real running shoes are quite sufficient, they perfectly smooth out shock loads, allow you to develop good speed, provide good protection and fixation of the feet during running. They are more expensive than regular shoes (after all, high technology), but fully justify their price.

The main factors influencing the choice of running shoes:

1. Type of running surface: soil, asphalt, court. The shoe tread, size, and last will depend on this.
2. Running technique: heel strike, toe strike or natural running. This will determine the height difference from heel to toe and the level of cushioning.
3. Pronation (type of arch) is a key point when choosing sneakers, which will allow you to correctly adjust the distribution of load on joints and ligaments.
4. Seasonality: summer, off-season, winter. The level of thermal protection, ventilation, the presence of a membrane and additional protection against precipitation and unwanted debris getting into shoes depend on this;
5. Choosing the right size. The size range varies from manufacturer to manufacturer. Therefore, we measure the length of the foot ourselves and compare the data with the table sizes.

If you are buying running shoes for the first time, visit a specialist store where experts can recommend suitable shoes for you, weighing the pros and cons.

6. CARE OF RUNNING CLOTHES

Regardless of the percentage of synthetic, artificial and (or) natural fibers, sports knitwear needs to be washed and stored correctly. Each product has its own characteristics. Therefore, following the recommendations indicated on the label will extend the life of the item.

Among the general rules, we note the following:

• It is possible to wash in manual and automatic mode, in warm water not exceeding 40 °C.
• After washing and rinsing with the triggers, it is advisable to wring out the item without twisting.
• Wash in the washing machine in the "Delicate wash without wringing" mode.
• Use only mild detergents, without bleaches, conditioners and stain removers.
• Compression underwear should be washed inside out.
• Dry items in a straightened state on a horizontal surface in a well-ventilated room.
• It is not recommended to store seasonal sportswear on hangers for a long time; it is better to store it on a shelf.
• Compression clothing should not be ironed. Regular elastic clothing can be ironed from the inside out, with steaming and moderate temperature.
• Products made from mixed fabric (synthetics + heel) may develop pellets over time. They can be removed with a special machine. This should be done by carefully straightening the fabric so as not to damage it.

To sum it up, we can say that you can and should run at any time of the year! It charges your soul with a good mood, hardens your body and willpower. Dress wisely and run to your health!