One of the wonderful things about taking up running is you don’t need special clothing to begin – just a pair of comfortable shorts or sweat pants and a shirt. Beyond your first couple of runs, though, you will need to start thinking about strategizing your clothing.
Dealing With Sweat
Did you know that conditioned athletes sweat more (and more quickly) than beginner athletes? This is because their bodies have become efficient at cooling themselves and therefore begin to perspire readily at the onset of exercise. As you progress in your running routine, you will need to consider wearing synthetic fibers that have moisture wicking properties to it. When wet, cotton clothing sticks to the body and can cause chafing due to its rough fibers. It also prevents you from cooling and heating yourself effectively.
Dress for the Weather
One of the most common errors beginning runners make is overdressing for cool weather. Two rules of the thumb to run by is 1) to dress in light layers and 2) be a little cold the first 5 – 6 minutes of running. As your body warms up, the heat it puts off climbs exponentially. If you are wearing thick bulky items, you’ll find yourself overheating shortly into your run and you won’t be able to adjust your layers to compensate. You should feel cool or slightly chilly when you warm up and then as your body shifts into exercise mode, you will be comfortable enough throughout your run as to not to worry about overheating.
If the weather dips below 40 degrees Fahrenheit, consider adding a hat or gloves. A third of your body heat escapes through your head, so adding a hat may be enough to keep you warm without putting on any additional clothing. Gloves are a good addition simply because fingers can get cold during the warm up and cool down part of your run. Gloves can be easily tucked into your waistband during your run if not needed.
Rain gear will eventually be needed if you plan on running at all outside. You’ll need a jacket or a pullover made from synthetic fibers that allows air in for your skin to breathe but at the same time keeps moisture out so you don’t become wet and chilled. Sporting goods stores carry a variety of this particular type of garment and it’s a worthwhile investment in your running program. The less you think about how cold or wet you are, the more you can concentrate on enjoying your run.
Thursday, December 19, 2013
Thursday, December 12, 2013
What to Do About Sweat When Running
Running is an excellent workout, and that means it’s perfectly natural to work yourself into a sweat when you do it. Everyone sweats at different levels, however, and some may feel that the sweat is starting to get in the way. It’s really not nice when it starts dripping down into your eyes! If you’re finding sweat a problem then here are a few ideas on how to deal with it.
Headbands and Wristbands: Headbands and wristbands have always been used as a way to help manage sweat in various types of exercise. The headband should stop sweat dripping into your eyes and blurring your vision. And wristbands are very useful for giving yourself a quick wipe when you need it. However, not everyone likes this form of protection.
Carry a Towel: It might seem impractical but it’s actually quite easy to fold up a small towel and tuck it into your pants. Just pull it out whenever you need a wipe. This is especially useful if you find that the headbands and wristbands aren’t working well for you. Note, however, that having to pull it out might distract a bit more from your runs.
Wear a Hat: Although you might think that wearing a hat would heat up your head too much, there are many runners who swear by it. The hat serves two purposes. First, it can absorb any sweat that would otherwise drop down into your eyes. Secondly, it keeps the sun out of your face on hotter days, helping to keep your body temperature a little lower.
Choose the Right Clothing: Although you don’t need to go out and buy specialist running clothing, it might be of benefit to you if you sweat a lot. Clothing designed for workouts is meant to handle sweat well by wicking it away from your body and keeping you cool. This is especially important when it’s cool outside. Although you might be hot while you’re running, you can quickly get too cold when your body is drenched in sweat.
Run Outside: Lastly, if you haven’t tried it already then why not try running outside. Of course, this depends on the weather! But when you run outside, you create a natural breeze as you push through the air. Not to mention that natural wind and rain that can also cool you down.
Nothing is going to stop you sweating completely, and that’s a good thing. The fact that you’re sweating proves you’re getting a great workout! As long as you deal with it effectively, it really doesn’t need to be a problem.
Headbands and Wristbands: Headbands and wristbands have always been used as a way to help manage sweat in various types of exercise. The headband should stop sweat dripping into your eyes and blurring your vision. And wristbands are very useful for giving yourself a quick wipe when you need it. However, not everyone likes this form of protection.
Carry a Towel: It might seem impractical but it’s actually quite easy to fold up a small towel and tuck it into your pants. Just pull it out whenever you need a wipe. This is especially useful if you find that the headbands and wristbands aren’t working well for you. Note, however, that having to pull it out might distract a bit more from your runs.
Wear a Hat: Although you might think that wearing a hat would heat up your head too much, there are many runners who swear by it. The hat serves two purposes. First, it can absorb any sweat that would otherwise drop down into your eyes. Secondly, it keeps the sun out of your face on hotter days, helping to keep your body temperature a little lower.
Choose the Right Clothing: Although you don’t need to go out and buy specialist running clothing, it might be of benefit to you if you sweat a lot. Clothing designed for workouts is meant to handle sweat well by wicking it away from your body and keeping you cool. This is especially important when it’s cool outside. Although you might be hot while you’re running, you can quickly get too cold when your body is drenched in sweat.
Run Outside: Lastly, if you haven’t tried it already then why not try running outside. Of course, this depends on the weather! But when you run outside, you create a natural breeze as you push through the air. Not to mention that natural wind and rain that can also cool you down.
Nothing is going to stop you sweating completely, and that’s a good thing. The fact that you’re sweating proves you’re getting a great workout! As long as you deal with it effectively, it really doesn’t need to be a problem.
Thursday, December 5, 2013
What is the Runner’s High and Does it Really Exist?
Your feet are pounding the road. Sweat runs off your brow. You arms and legs pump as you run. And then suddenly without warning, you feel a rush of energy and well-being and the effort of running instantaneously becomes effortless. You wouldn't think finding yourself in a state of euphoria while you're exercising is a normal thing. But, in fact, that state of intense wellbeing does happen frequently to runners and it is, appropriately enough, called runner’s high although anyone exercising vigorously can experience it. So what exactly is it?
For years, the scientific community debated as to what exactly was going on inside people’s heads when they described the intense feelings associated with runner’s high. Most theories circled around the idea of endorphins being released in a rush at a certain point during exercise. Endorphins are chemicals that are released in the body during times of excitement, pain, and eating spicy goods as well as vigorous exercise. This chemical also blunts any sensation of pain and promotes a feeling of happiness and wellbeing.
A German study in 2008 gave support to the endorphin theory. They scanned runners’ brains and measured levels of the chemical before and after a run. Their findings point to an increase in circulating endorphins that directly correlated with each runner’s description of how they felt.
The runner’s high comes at a time when your body has run out of the energy stored within your muscles. The energy source is called glycogen, a form of carbohydrate your body uses as ready fuel. Scientists don’t know why yet, but when your body is depleted of glycogen, a flood of endorphins is released into the blood stream while your body switches over to another type of energy to burn – this time in the form of fat.
The feelings of runner’s high can vary from simply pleasant all the way to an out-of-body type of experience. Most individuals remark on how effortless running seems, how light their bodies feel and how they seem to have limitless energy. Others report increased feelings of happiness. The high will peak around twenty minutes after the initial rush and then gradually decrease in its intensity thereafter.
Experiencing the runner’s high, while powerful, can sometimes be elusive – it is different for each person. Some people may experience it regularly while others may never know the intense feeling – ever. Knowing that running causes your body to release endorphins anyway is something to keep in mind. Experiencing the rush is just icing on the cake.
For years, the scientific community debated as to what exactly was going on inside people’s heads when they described the intense feelings associated with runner’s high. Most theories circled around the idea of endorphins being released in a rush at a certain point during exercise. Endorphins are chemicals that are released in the body during times of excitement, pain, and eating spicy goods as well as vigorous exercise. This chemical also blunts any sensation of pain and promotes a feeling of happiness and wellbeing.
A German study in 2008 gave support to the endorphin theory. They scanned runners’ brains and measured levels of the chemical before and after a run. Their findings point to an increase in circulating endorphins that directly correlated with each runner’s description of how they felt.
The runner’s high comes at a time when your body has run out of the energy stored within your muscles. The energy source is called glycogen, a form of carbohydrate your body uses as ready fuel. Scientists don’t know why yet, but when your body is depleted of glycogen, a flood of endorphins is released into the blood stream while your body switches over to another type of energy to burn – this time in the form of fat.
The feelings of runner’s high can vary from simply pleasant all the way to an out-of-body type of experience. Most individuals remark on how effortless running seems, how light their bodies feel and how they seem to have limitless energy. Others report increased feelings of happiness. The high will peak around twenty minutes after the initial rush and then gradually decrease in its intensity thereafter.
Experiencing the runner’s high, while powerful, can sometimes be elusive – it is different for each person. Some people may experience it regularly while others may never know the intense feeling – ever. Knowing that running causes your body to release endorphins anyway is something to keep in mind. Experiencing the rush is just icing on the cake.
Monday, December 2, 2013
Tips for Running in Bad Weather
It's easy to get discouraged by the weather when you are a beginning runner. But it doesn't have to stop you in your tracks - here are a few tips to help when Mother Nature decides to trash your training.
Rain
This one of those times where a waterproof raincoat won't do because they don't allow your skin to breathe. Trapped heat and moisture can make your run highly uncomfortable, not to mention causing chafing and overheating. Your outermost layer of clothing will need to be rain resistant and, if it's cold outside, wind resistant. Do not wear cotton as it will trap sweat. Look instead for synthetic fabrics that wick moisture away from your skin. Wear a hat to keep the rain off your face and make sure to wear some sort of reflective gear so drivers can see you.
Snow and Ice
While most runners will stick to the treadmill or the indoor track during the winter season, the few runners who venture outside are rewarded with a refreshing and beautiful run. Ice grippers, a type of coil you slip over your shoe, are highly recommended for this type of environment. They provide a solid grip on slippery surfaces. You can also buy trail running shoes which provide some moisture resistance while delivering good traction. You can also try snowshoeing. Believe it or not, if you can run, then you can snowshoe! Remember, no matter how you tackle running in the snow and ice, make sure to wear layers as well as two pairs of socks to keep your feet warm.
Heat
The dangers of running during high temperatures can take you by sudden force, so it is wise to be extra cautious while exercising. Before running, make sure you are hydrated and if running for more than 30 minutes, make sure you have access to additional fluids. Wear light, loose-fitting clothing made out of synthetic material since cotton traps moisture, becoming heavy and creating chafing. Try to run either early in the morning in late in the evening when temperatures are not extreme. Make sure to listen to your body while you run; count on getting fatigued faster. Don't push through it -- just slow down or stop entirely.
If you take these common sense steps when running, you will find yourself safe and happy during your runs, no matter the weather.
Rain
This one of those times where a waterproof raincoat won't do because they don't allow your skin to breathe. Trapped heat and moisture can make your run highly uncomfortable, not to mention causing chafing and overheating. Your outermost layer of clothing will need to be rain resistant and, if it's cold outside, wind resistant. Do not wear cotton as it will trap sweat. Look instead for synthetic fabrics that wick moisture away from your skin. Wear a hat to keep the rain off your face and make sure to wear some sort of reflective gear so drivers can see you.
Snow and Ice
While most runners will stick to the treadmill or the indoor track during the winter season, the few runners who venture outside are rewarded with a refreshing and beautiful run. Ice grippers, a type of coil you slip over your shoe, are highly recommended for this type of environment. They provide a solid grip on slippery surfaces. You can also buy trail running shoes which provide some moisture resistance while delivering good traction. You can also try snowshoeing. Believe it or not, if you can run, then you can snowshoe! Remember, no matter how you tackle running in the snow and ice, make sure to wear layers as well as two pairs of socks to keep your feet warm.
Heat
The dangers of running during high temperatures can take you by sudden force, so it is wise to be extra cautious while exercising. Before running, make sure you are hydrated and if running for more than 30 minutes, make sure you have access to additional fluids. Wear light, loose-fitting clothing made out of synthetic material since cotton traps moisture, becoming heavy and creating chafing. Try to run either early in the morning in late in the evening when temperatures are not extreme. Make sure to listen to your body while you run; count on getting fatigued faster. Don't push through it -- just slow down or stop entirely.
If you take these common sense steps when running, you will find yourself safe and happy during your runs, no matter the weather.
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