Correctly selected sportswear not only allows you to look beautiful, but also to feel much better while running. After all, clothing performs an important protective function and the function of a heat exchange regulator, and during running it is very important in any weather. Let's consider in the article the basic principles of how to dress for running, depending on the weather conditions.
Temperature from -3 to +10.
In early spring, when the sun is already shining well, but the air has not yet warmed up, it is very important not to start undressing ahead of time. In early spring, when the air temperature does not exceed 10 degrees, you need to run:
- in a thin hat or bandage that will cover your ears. During this period, any wind is very cold and it is very easy to chill your ears. At the same time, running in a hat is sometimes too hot. Therefore, a special bandage that only covers the ears is perfect. In subzero temperatures, the hat is MANDATORY.
- in a windbreaker or sleeveless jacket, under which a T-shirt and one or two turtlenecks are worn. In general, you need to remember one simple rule that will help you dress correctly in the cold season - the upper body should be dressed in at least 3 layers of clothing. The first acts as a sweat collector, the second prevents the sweat from cooling down on the first layer. The third layer acts as a wind protection. If it is very cold outside, then there may be two top layers. As a result, with such a system, there will be neither overheating of the body, nor hypothermia. If you understand that the top layer does not cope with the function of protection from wind and frost, then put another turtleneck under the windbreaker.
It is very convenient to put on a sleeveless jacket. In this case, the hands feel freer, and at the same time, it performs a protective function no worse than a windbreaker with a long sleeve.
- in at least two pants. More precisely, sweatpants or leggings should be worn on top, and under them must be at least one underpants or tights. Here, the principle is the same as in clothing for the upper torso - the underpants collect sweat, and the pants provide protection from the cold. Usually, underpants alone are enough, since the legs always sweat much less than the torso. And only in winter, in severe frost, it makes sense to put on two underpants.
Temperature from +10 to +20.
During this period, you can safely discard some of the things that you had to put on for a run in colder months.
What to wear:
- an armband or a baseball cap, although it is possible without them. You should not put on a hat - the head will overheat or overheat. Although if the wind is very cold, then you can try to run in a hat. However, overheating of the head is quite dangerous, especially during exercise. Therefore, be careful not to get too hot. Since then it will add another problem that the sweating head, when you take off the hat, will be blown by the cold wind. This is fraught with dangerous consequences. Therefore, in the warm season, see if it makes sense to wear a hat, or if you should get by with a bandage or baseball cap.
- T-shirt and turtleneck. You can also wear a blazer instead of a turtleneck. The main thing is that there is always a T-shirt under the bottom that will act as a sweat collector. Take your time running in one T-shirt. Until the air warms up enough, you may simply be blown out. A sweaty T-shirt will only contribute to this. However, at competitions or tempo crossings at this temperature, you can run in one T-shirt. By the way, in the 42 km 195 meters run, the ideal temperature is 14-16 degrees. And while running a marathon in shorts and T-shirts.
- sweatpants or leggings. It's too early to run in shorts. Although if you are running fast or in competition, you can wear shorts as well. However, it is necessary to keep the feet warm. Therefore, they need knead well, and do not take off your sweatpants until the start if you are in competition. Legs are unlikely to get cold, but muscles that are not warmed up in cold weather can behave in a bad way. If you just went out for a light jog, then do not rush to bare your legs.
Temperature from 20 and above
This temperature can be called hot. Especially when there is not a cloud in the sky, it becomes very difficult to run. Therefore, it is necessary to be very careful about the choice of clothing.
- never run without a shirt in extreme heat. This is fraught with the fact that the salt that is released along with sweat will accumulate on your body and clog your pores. As a result, the pores will stop breathing and it will be very difficult to run. In this case, the T-shirt acts as a sweat collector, and much less salt is deposited on the body. Girls do not have to choose in this regard.
- do not run in your pants. Run in shorts or leggings. It is also more convenient, and your legs will not overheat. There is no sense in running in hot weather in pants, except for the presence of large pockets in which you can put something.
- Wear sunglasses and a forehead or armband to collect sweat. Sweat pours in a stream in this weather. And so that it does not flood your eyes, it must be removed in time.
Read about the features of running in extreme heat in the article: how to run in extreme heat
Temperature from -3 and below
A separate article has been written about this: How to dress for running in winter
What shoes to run in, read the article: How to choose running shoes
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