When training for a marathon, you’ve got to have the right gear. Especially here in Pittsburgh, where our hometown marathon is in the spring, the right running gear for training through the winter is essential. Don’t worry, we’ve got you covered (pun intended!)
Here you’ll learn:
- Layering techniques for running outdoors in the cold
- How to find the right shoes for running
- Tips on the best gear for long distance running
- Compression gear and its benefits for athletes
- Base layer: Wear breathable clothing to wick excess sweat off of your skin. Avoid heavy fabrics that absorb sweat like cotton in favor of water-resistant materials such as polyester.
- Mid layer: This layer should protect you from the cold and lock in warm air around your body. Adjust your mid layer based on your workout environment. If it is cold or freezing, opt for a thick down jacket. In cool weather, a fleece fabric may be sufficient. If it feels hot, you can skip a mid layer.
- Outer layer: The final outer layer is intended to protect you from elements such as rain, snow, and wind. Select waterproof and water-resistant materials that are still breathable.
Cover Your Extremities
When taking your workout outdoors, be sure to consider your extremities. If the weather is cool, your fingers or feet may get chilly. Adding pieces like hats, gloves, and scarves can offer additional warmth during your workout by targeting areas of the body often affected by temperature changes. Don't count on your exercise to heat you up, but layering is important to avoid overheating. The following may be important pieces of clothing to consider:- Hats put a cap on your body heat. They can help keep you warm and dry. In extremely cold climates, they can help prevent hypothermia.
- Gloves protect your hands from becoming chapped. The skin on your hands have important oils, which gloves keep safely away from the elements.
- Scarves can keep your neck and parts of your ear warm. Most jacket collars are not high enough to protect your neck from the cold, so scarves can act as another layer to keep that delicate skin warm.
- Socks keep your feet insulated and protected from frostbite. For cold temperatures, wool socks may be the best option. On slightly warmer days or for strenuous workouts, opt for light cotton fabrics. Be sure to pair the appropriate socks with your athletic shoes.
Be mindful of your clothing materials
Some common materials for fitness gear include:- Wool offers warmth for outdoor workouts in colder climates. Look for clothing made with Merino wool, which can offer extra moisture wicking compared to traditional wool.
- Fleece has insulating properties that will trap body heat to keep you warm, but it is light enough to still offer some breathability.
- Down will insulate your body to keep you warm without adding too much bulk, but it loses its insulating properties when wet.
- Synthetics wick sweat away in a breathable fabric instead of trapping heat close to your body. Opt for synthetic fabrics to stay cool during an intense workout.
- Cotton is absorbent and may absorb sweat. Moisture can weigh down your clothing and make it difficult to stay cool or warm depending on the weather.
Wear Bright Colors
Dreary winter days or dim evenings can lead to limited visibility. Stay safe by sporting bright colors during outdoor workouts. Vibrant colors can help you stand out from your environment. If exercising near a road or at night, wear reflective material and pay close attention to your surroundings.Choose Shoes with Good Traction
Shoes in many ways determine your athletic performance. Be sure to choose the right shoe for your workout. Proper traction on your athletic shoes can boost performance and minimize accidental slipping. When considering what shoe to wear, consider your workout. Different surface types require different amounts of traction. For example, you may require more traction when running on an unpaved path compared to a sidewalk or road.Remove Layers as You Warm Up
Though wearing layered clothing may seem counterproductive when working out, it can actually boost performance. Skipping layers can make you feel cold and lessen your ability to focus. Being cold also raises your chance of injury. Remove outer layers as your workout heats up. During cool down, throw some layers back on if you start to get chilly. The key is keeping your muscles warm so you can exercise safely. Also, keeping your body at a comfortable temperature boosts motivation and your ability to complete a workout.Don't Forget Sunscreen
If you're doing any physical activity outdoors, sunscreen is a must. Skin cancer is the most common type of cancer in the United States. Even in cold temps, the potential for sunburn can be high, especially if the sun is reflecting off of snow. Protect yourself by putting on sunscreen daily. After applying, wait 15 minutes for it to absorb into your skin before going outside. If your outdoor workout has you sweating or around water, reapply every few hours. With a little planning and solid judgment, you'll be ready to take some of your workouts outdoors this winter. Be safe and enjoy! To learn more or schedule an appointment with UPMC Sports Medicine, call 1-855-937-7678 or visit our website." ["post_title"]=> string(52) "Winter Workout Tips: How to Exercise Outdoors Safely" ["post_excerpt"]=> string(149) "With temperatures beginning to drop, choosing workout clothes can seem overwhelming. Use this infographic to learn how to prepare for winter weather." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(6) "closed" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(29) "outdoor-winter-workout-safety" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2020-12-02 13:38:31" ["post_modified_gmt"]=> string(19) "2020-12-02 18:38:31" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(59) "https://wordpress-healthbeat-dev.azurewebsites.net/?p=50621" ["menu_order"]=> int(951) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } ["medical_description"]=> string(188) "Completely lost about what to wear when you're running outside in the cold? It's easy to wear too much or too little. Check out our handy 3-step infographic to dressing for the conditions." }Winter Workout Tips: How to Exercise Outdoors Safely
Completely lost about what to wear when you’re running outside in the cold? It’s easy to wear too much or too little. Check out our handy 3-step infographic to dressing for the conditions.Read More
- Shin splints
- Knee injuries-runner's knee
- Lateral/patellar injuries
- Hamstring injuries
- Achilles tendonitis
- Low back pain
How to Find Running Shoes
The key to finding your perfect running shoe and kick starting your marathon training is to know your feet. Different styles of shoes are recommended depending on your gait, which includes factors like your arch, motion mechanics, and the part of your foot that strikes the surface on your run (heel, toe, mid-foot, etc). Many of the major running shoe brands, as well as running information groups, offer online evaluations. These questionnaires begin with basic questions like height, weight, age, and gender, but lead to more specific gait questions. Some runners, especially new ones, may be unfamiliar with these terms and therefore unable to fully utilize these resources. To get you ready for your marathon training, read on for our breakdown of these running-specific shoe-fit terms.Runner's Gait
A runner's gait refers to a runner's style. It is a common misconception that a gait analysis only involves your feet. In actuality, gait depends on your individual foot, running preferences, and training frequency. It is determined by a holistic view of your running movement. Prior to choosing a new running shoe, consider a professional gait analysis from a licensed shoe-fitter or retailer. Gait analysis can help you identify your arch, motion mechanics, and what type of striker you are, which all play important roles in running. Types of gait analyses vary by retailer but can involve computerized software to film your running style and measure your feet. There are also a number of at-home gait analyses focused on particular characteristics which can help you learn more about your feet prior to figuring out what shoes to buy.Arch
The foot's arch is the anatomy of your foot's bones and tendons which support the body. Arches are broken down into:- Normal
- Flat
- High
- Normal- If your footprint shows a curve on the inside.
- Flat- If you see the full sole of your foot with little curve on the inside.
- High- If the mark shows a dramatic curve on the inside, almost connecting the ball of your foot and heel with a thin line.
Motion mechanics
Motion mechanics are measured by pronation, or the inward movement of the foot, which also can be tied to arch type. Pronation occurs when the feet roll toward to the inside while running. Pronation is normal, but cases of over and under pronation can leave runners susceptible to injury and may require additional cushioning and support. Under pronation is known as supination and causes the feet to roll to the outside. When cushioned and supported with running shoes, these motion mechanics don't have to inhibit your training. A simple way to determine your level of pronation is to look at your shoes for areas of wear. If the inside or outside of your left shoes are worn down, you may run with under or over pronation respectively. For your right foot, wear on the inside of your shoes may indicate over pronation while wear on the outside can indicate under pronation. Some shoe fitters recognize a correlation in arch type and types of pronation. Because of this, the wet test can be helpful for some runners to identify pronation. Generally, the following arch types are associated with pronation type:- Normal arch-normal pronation
- high arch- under pronation (supination)
- flat arch-over pronation
Striker
Your striker refers to the area of your foot that hits the ground in your stride. Most runners have strikers in one of the following regions of the foot:- Forefoot
- Midfoot
- Heel
- Extreme Heel
How to Get the Right Fit for Running Shoes
Most specialty store employees are trained to help you select the best shoe for your foot. Based on your gait and other influencing factors, these employees can help you try on a variety of running shoes to find your perfect pair. As you browse, look for styles with additional cushioning around the areas where your feet need support. Always try on shoes while you are wearing the type of sock you plan to run in. Remember that running shoes should offer a snug but not tight fit. Leave 3/8 to 1/2 inch, or roughly a thumb's width, between your longest toe and the front of the shoe. Your heel should rest on a supportive back but not feel forced or pressed. Be sure to take a practice jog around the store to make sure these requirements are met with movement. Running shoes should be replaced with wear. Experts suggest every 6 months or 600 miles. If you're considering a new pair of shoes, be sure to give yourself ample time to break them in based on your preference. If you're training for a marathon, schedule an appointment to make sure you're in peak physical condition as you take off for the finish line. Visit UPMC Sports Medicine online or call 1-855-93-SPORT (77678) to make an appointment talk to an expert. " ["post_title"]=> string(34) "How to Find Marathon Running Shoes" ["post_excerpt"]=> string(155) "The first step of any full or half marathon training should be finding proper support for your feet with great running shoes. Use this guide to find shoes." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(6) "closed" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(27) "find-marathon-running-shoes" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2020-01-03 15:37:42" ["post_modified_gmt"]=> string(19) "2020-01-03 20:37:42" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(59) "https://wordpress-healthbeat-dev.azurewebsites.net/?p=57451" ["menu_order"]=> int(848) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } ["medical_description"]=> string(273) "Who knew there were so many types of running shoes out there? Sarah Ostop, PT, DPT, SCS, ATC, of UPMC Sports Medicine helps break it down so that you know why you need them, how the mechanics of your feet determine what kind of shoes you need, and how to get the right fit." }How to Find Marathon Running Shoes
Who knew there were so many types of running shoes out there? Sarah Ostop, PT, DPT, SCS, ATC, of UPMC Sports Medicine helps break it down so that you know why you need them, how the mechanics of your feet determine what kind of shoes you need, and how to get the right fit.Read More
- Looser clothing
- Shorts
- Tank tops
- Short-sleeved shirts
While Dressing
Your training plan and climate can bring you indoors and outdoors for runs, but remember to use the 20—degree rule when getting ready. Dress as if it is twenty degrees warmer than it will be outside or in your workout space to simulate what it will feel like when you are actually running. Especially with changing weather, run in thin layers. When layering, choose a form fitting moisture wicking base layer with a shell over top. Dressing in layers is more efficient than just one thick, heavy layer. If you are worried about rain or other precipitation, consider a nylon, water-repelling jacket and pants.While Washing
Wash your moisture-wicking clothes on the delicate cycle in cold water and let them hang dry. The moisture wicking fabrics will be dry in three to four hours and ready for your next run.RELATED: How to Find Marathon Running Shoes
Race Day Gear
The "nothing new on race day" running motto also applies to your gear. While it may be tempting to dress in a brand new workout outfit or even a race t-shirt, think about the potential discomfort of running double-digit miles with wardrobe discomfort. Once you think you have identified your race day outfit, wear it on a longer run to test how it holds up to running conditions. Make sure all of your apparel — especially garments under — properly fit your body and work together to keep you comfortable. As with training gear, dress as if the temperature is 20 — degrees warmer than expected on race day. Because it will likely get warmer and lighter as the day goes on, accessorize your running outfit with easily removable layers like:- Arm warmers
- Long sleeve shirt over a short sleeve or tank top
- Gloves
- A hat
- Sunglasses
Running Gear for Long Distance Training and Marathon Race Day
Choosing the right gear to run in can be overwhelming. Our experts from UPMC Sports Medicine have tips for you through all stages of the process – buying gear, trying it on, getting dressed, and washingRead More
- Reduced muscle oscillations and vibration in skeletal muscles during training and competition
- Helping to prevent injury by reducing the amount of damage that can occur to muscles when they shake on impact
- Reduced muscle fatigue and soreness during and after workouts
- A higher SPF factor than conventional athletic apparel
- Reduced chafing in sensitive areas
- Increase circulation which can reduced muscle fatigue and soreness during and after workouts"
Types of Compression Gear
There are two main types of compression used in apparel.- Compartmental compression – tighter in particular areas and usually tailored for specific sports.
- Graduated compression – tighter in the extremities and used to help increase blood flow back to the core during workouts.
Compression gear for the upper body
Wearing a tight, supportive compression shirt after exercising can cut down on swelling and inflammation of the upper body.Compression gear for the quads, glutes, and hips
Compression tights and shorts can help circulate blood back to the heart, minimizing fatigue.Compression gear for the calves
Compression socks or calf sleeves can reduce the risk of deep vein thrombosis, a blood clot usually found in the leg, by preventing swelling. The pressure created from these types of garments can also alleviate the following:- Tired, aching legs
- Swollen ankles
- Leg swelling
- Varicose veins
- Venous insufficiency
- Post-thrombotic syndrome
- Healed venous ulcer
Levels of Compression
There are four main levels of compression, which are measured in millimeters of mercury (mmHg):- Mild compression: 8-15 mmHg
- Moderate compression: 15-20 mmHg
- Firm compression: 20-30 mmHg*
- Extra Firm Compression: 30-40mmHg*
Benefits of Compression Gear
Compression garments provide athletes with various health and performance benefits. Read more about the benefits, different types of compression gear, levels of compression, and when to wear.Read More
