How to Dress For
Running in the Heat
When running in the heat, the garments you wear
will have a large impact on your performance and how much enjoyable your
run will be. As you gain more running experience and read more
literature about the subject, you will learn that certain types of
garments are better for running than others. For example, certain fibers
and knits are more breathable and dry quicker. By wearing these types of
garments, you'll run better, more comfortably, and safer. Here is a
guide on how to dress for running in hot weather.
Ditch The Cotton
We all probably grew up with cotton. It truly is
the fabric of our lives. When I'm lounging around my home, there's
nothing more comfortable than my old cotton t-shirts and shorts.
However, for running, cotton is the worst thing that you can wear. The
body naturally cools itself by transferring excess heat via sweat. When
the sweat evaporates or is wiped off the skin, the heat is released into
the outside environment. If you wear cotton, you will inhibit this
process because cotton likes to retain moisture. If moisture can't
escape, heat can't escape. Not to mention that cotton becomes heavy and
coarse when it is wet. This combined with excess heat build up will lead
not only to a drastic decrease in performance, but also to an extremely
uncomfortable experience. You'll fatigue faster, and you'll come home
with painful chafing and blisters.
Wear Synthetics
When running in the heat, you're better off wearing synthetic blends,
such as polyester. Synthetic fibers help facilitate the body's cooling
process by retaining less moisture and transferring sweat to the outside
surface where it can evaporate or wick away.
Many companies make and sell moisture wicking apparel. They have their
own illustrious names but are all quite the same. For example, Nike
sells Dri-Fit, ADIDAS sells Clima Cool, and ASICS sells Hydrology, but
they're basically glamorized polyester.
You may find some pieces with other synthetics blended in, such as
nylon, acrylic, lycra, and spandex. Additionally, some companies will
add other exotic materials or knit their fabrics in a unique way and
claim that their stuff is superior to the competition. For example,
Brooks adds silver threads to their product with the idea that silver's
conductive properties disperses heat faster. Nike claims that it's
Sphere technology can keep the body cooler because the hundreds of micro
spheres embedded within the fabric creates spaces between the skin and
fabric, which maximizes air flow across the skin. Although having these
high tech extras are nice, because many of them do work, you're probably
going to pay much more for them. Keep in mind that you can never go
wrong with athletic garments that are 100% polyester, which are
much more affordable. The best value that I've seen is offered by
Wal-Mart's Dri-Star and Target's C9 lines. They're cheap and get the job
done.
If you are into more natural fibers, I suggest SmartWool's NTs
Microweight Wool line. It does a fairly good job at wicking sweat and is
much more breathable than cotton.
For running in the heat, wicking shorts and shirts are the most
important pieces to your athletic wardrobe. But don't stop there.
Replace your cotton socks, underwear, and hat as well. Trust me, when
you're running on scorching asphalt or dirt, you're feet will feel much
more comfortable in a wicking sock. They'll stay cool, dry, and be much
less susceptible to blistering. Ditto with your private areas. They want
to be just as comfortable. Ask anyone who has done a long grueling run
in the heat wearing cotton underwear and I'm sure you'll be told of the
painful chafing on the thighs, loins, and buttocks. Wicking underwear
will drastically reduce these incidences. I personally like to wear
compression boxer briefs with combination of polyester and spandex. They
not only wick, but further reduce friction by keeping the leg
transitions slick. Furthermore, they won't bunch up every five minutes
like cotton underwear. Getting a wicking hat is extremely helpful in the
heat. It will keep the sun from burning your face and sweat from
swinging your eyes. In fact, it can actually cool you down faster than
if you were to go hatless because it will pull the sweat away from the
surface of your head rather than let it just bead or soak into your
hair. Preferably, get a hat that has integrated mesh vents and UV
protection.
A Few Other Things to Consider
Make sure that your workout apparel is loose. This will allow air to
flow and vent better.
If you can, get apparel with a mesh knit because it's more breathable.
Alternatively, get thin, lightweight apparel and you will receive a
similar effect.
Wear light colored apparel, preferably white. Dark colors absorb solar
energy and get hotter than lighter colors. Lighter colors reflect solar
energy and therefore will be cooler.
Get a good pair of sunglasses. Your eyes are one of your most important
assets. The sun's rays can severely impair your vision permanently if
you are consistently exposing them to the sun. Go to your local retailer
and ask for sunglasses with 100% UVA and UVB protection, which shouldn't
cost much. I prefer to run with lenses that have a reddish tint to them.
A red tint calms the eyes, and therefore makes you a more relaxed
runner. When you have to squint your eyes when running, the muscles in
your face, neck, and shoulders tense up. This tension causes your
running to be more stiff, which not only slows you down but also makes
you fatigue faster.
Wear sunscreen when running in the heat. Painful sunburns can form in as
little as five minutes for some people. Sunscreen can save you the
anguish. Wearing sunscreen will also protect you from more extreme
consequences of long term sun damage, such as skin cancer. Make sure
that you wear at least SPF 15 sunscreen and apply it at least 30 minutes
before you go out for your run. Banana Boat Sport is a good one.
Other Hot Weather Running Links
Hot Weather Running Advice
Hydration Techniques for Running in
Hot Weather
How to Dress For
Running in the Heat
Helpful Links
Homepage of eRunningTips.com
Benefits to Running
Beginners Running Guide
Proper Running Form
Running Heart Rate Zones
Interval Running Guide
Tempo Running
Improving Running Cadence
Creating a Weight Loss Running
Program
How to Choose Running Shoes
How to Prevent Running Injuries
Online Running Stores
Running in Cold Weather
Hot Weather Running Advice
Prevent
Running Cramps |
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