What to Wear Running

What to wear – running gear YMCA – LTR class
By making a date to run with a partner you cannot whimp out due to weather because someone is waiting – besides they may have a pair of gloves you can borrow or know a shady route to run.
So find good routes for you and your running buddy and keep your commitments to them. Getting started in any less than ideal weather is the hardest part – you’ll be glad you did start afterwards.

“There is no bad weather, merely inadequate clothing choices.” Your body is a heat engine and nearly half of the energy in your base metabolism is heat energy. This will serve you well when it gets cold and requires some forethought when running in the summer. You really can stay comfortable though when you think it through and plan ahead.

Research has shown that optimum running performance is reached at temperatures between 30 and 50 degrees. So staying cool is important.

Dress as if the thermometer were reading 10 degrees F higher than it is – this will dress you for the middle of the run not the first mile.

You may choose a loop near home so that you can toss clothing on the porch as you circle past. Or get more ice on hot days. Some folks even place a cooler behind the house with an icy bottle in it or keep the hose turned on for each lap past the house. I have run through sprinklers when I can still keep my feet dry.

By warming up indoors and getting the blood moving w/o breaking a sweat you are ready to go out the door in lighter clothes w/o feeling so cold initially. On hot days, take a wet or frozen bandanna with you for evaporative cooling right away. Keeping skin covered from the sun is often better when the weather is scorching hot. Have you ever seen a Saudi in shorts and a tank top?

Synthetic clothing, polyester, polypropylene, wool, and other moisture wicking fabrics are widely available and are even at the second-hand store. Your body will thank you in spring weather when it feels drier than it is and you are not chafing in wet clothing. Synthetics work year round in that they dry quickly to enhance comfort and they need not cost a lot of money. Cotton clothes do not afford this level of comfort and can even be a hypothermia risk when soaked. Be careful out there.

Some sample dressing plans by temperature
60-69F degrees & up Sunscreen, hat, light white clothing
50-59 F degrees Shirt and shorts or tights
40-49F Long sleeve shirt and tights, maybe an extra layer on top
30-39F Long sleeve shirt and tights, wind layer (might be your raincoat)
20-29F 2 upper layers, 2 lower layers, + a wind layer to take off as needed
10-19F 3 light upper layers, 2 lower layers, + extra mittens/gloves

While training indoors is OK when footing is hazardous outside or unbearably humid in summer - your race will be outside. As runners we benefit from the changes in terrain, encountering some wind resistance and having a great view. It also simulates the conditions we are training for – the goal of any program.

Part of your wardrobe should include durable ID, money for a phone call, a way to be seen (reflector, flashlight, blaze) for road runs, and maybe a whistle. A great ID product link is on the website links list RoadID. I highly recommend this piece of mind and hope that you never need it.

Do not force dry your shoes as this may ruin them. Crumple newspaper into them so that they keep their shape and the paper will absorb the moisture to dry the shoes faster. Only spot clean them – no machine wash

Addendum for Heat:
Your body will begin adapting to the hot weather in only a few days but it will take several weeks to fully be able to thrive in higher temps.

You must be hydrated and stay that way in order to run in the heat. Drink plenty of fluid on the days you run & sip water during your runs (16-32oz per hour of exercise or 3-6oz every 15-20 minutes.) Some folks will have to practice with this to not feel like they are sloshing with liquid and it takes practice but a water bottle, that cooler on the corner, or a hydration pack are all good tools to help you stay hydrated.

Listen to your body while running. Nausea and light headedness, irritability, dry & flushed/red skin, or a body that stops sweating is showing critical signs of stress. STOP running and cool off in the shade while getting help. This is a good time to use your phone to call for a ride while you drink water and find a breeze while applying ice to rapidly cool you. No heroic actions though, your body knows more than you do & heatstroke can kill you.

Running very early or very late in the day as well as wearing light, loose reflective clothing helps beat the climate. Many folks freeze a hat or bandanna to provide additional cooling. Choose shady routes and plan to slow down; one study has shown that 54 degrees is perfect and each 7 degree increase above this temperature saw runners slow one minute/mile. This is not all bad – by slowing your pace you’ll avoid heat injuries when the heat index is in the “yellow zone” where maybe it is safe to run, but only if you are going slow and cooling yourself. If you plan to run slower you may save yourself from heat related injury.

HEAT INDEX the NWS provides these numbers for reference – when temperature & humidity meet or exceed these combinations you need to find a treadmill in the Air Conditioning or think about not running at that time of day. We’ll talk more about heat injury in class but be careful out there.
Temp Humidity

86 90
88 80
90 70
92 60
94 55
96 45
98 40
“There is no bad weather, merely inadequate clothing choices.”