Home office Ergonomics and How to Set it up to Decrease InjuriesMarch 30, 2020
Healthy Sleep Habits!April 6, 2020
Welcome back to the running gear blog series! Hopefully you enjoyed part 1 where we talked all about running
shoes (if you missed it, go check it out afterwards). In this part, I will be discussing what to wear on your run,
common running clothing and wearable technology. Ok, here we go!
What to wear on your run:
- The running community has had all sorts of styles ranging from fuzzy tracksuits, tight and bright spandex,
short-shorts and performance racing gear. Realistically, there’s not a “wrong” way to dress for your run, but
there are definitely certain materials and items that are much preferred over others.
- Things not to bring on your run are dependent on you, but my simple rule is: If it’s not required on my run
to keep me warm/cool, visible, or safe in case of emergency, it’s probably not needed.
- The bare basics for your run include shoes (which we’ve talked about in part 1), shorts/pants/tights, socks,
and some kind of shirt/top. Add-on’s to this list include a running jacket and gloves if it’s cold or wet, a hat
and/or sunglasses if its sunny, running belt, sports-bra if it applies to you, and any wearable tech you like to
use such as a watch, phone, headphones etc. Let’s break these down in a bit more detail.
- The most valuable advice I can give when selecting running clothing is to wear moisture wicking material.
This rule goes for undergarments, shorts, athletic pants/tights, shirts, jackets, and socks. Basically, you want
any material touching your skin to wick away sweat and allow it to better evaporate without holding on to
all the moisture.
- When it comes to sizing (and depending on your personal comfort level), select more fitted clothing that
has some stretch to it and avoid restricting your normal movement. Baggy clothing tend to get in the way
and add some extra weight that you have to carry around on your run.
- If you’re not sure if you will be too cold, wear layers that you can take off along the way to maintain a
comfortable body temp during your run. My tip for choosing what/how much to wear is that it’s usually
best to feel slightly cold at the beginning of your run. You will heat up pretty fast once you start moving. If
you’re warm and comfortable before starting the run, you’re probably over-dressed.
- If you have the option, look for those moisture wicking items that have reflective material on them, every
little bit helps to keep you visible, especially in the evenings when it gets dark.
- AVOID COTTON SHORTS AND SHIRTS! They absorb and hold on to moisture, get heavy, won’t smell
great, and may chafe your skin if there’s too much rubbing.
- Although not a clothing selection tip, it is just as important to change out of your sweaty clothes after your
run/workout ASAP. This prevents any bacteria and/or sweat from sitting on your skin for too long and
causing potential irritation…gross, but important. Don’t forget to wash your clothes after each run.
- That all being said, work with what you have, and if it’s not working, then you can consider purchasing
something that works better for you.
What about all the wearable technology?
Watches & Fitness Trackers:
- Wearable technology has come a long way from the classic stopwatch. Phones, and certain watches and
fitness trackers can record your run distance, speed, heart-rate, and map your run all via GPS…amazing!
- GPS Watches such as Garmin, Polar, Suunto, and Apple Watches tend to be the most popular. I personally
use a Garmin Forerunner 230 GPS watch (without a wrist HR monitor) and it works great for running,
hiking, cycling (both indoor and outdoor) and is waterproof. I can’t speak specifically to the other brands
since I haven’t used them, but heard many positive things. It’s more a matter of what you like the look of,
can it track what you want, and is it in your price range.
- Non-GPS watches & fitbits are great starting places if you’re on a budget. Anything with a stopwatch
feature on it will work for timed runs. Just start your device, and turn-around at the half way time!
- In the end, watches aren’t necessary. If you’re into technology and can afford it, they can be great training
tools, but similarly to the shoes, fancy tech will not make you a better runner
- There are so many great apps out there to support your running, track your distance and progress, and allow
you to connect with the virtual community. These also aren’t necessary, but if you love data and feedback
like myself, it’s pretty cool technology that can help your training and keep you motivated along the way.
- Nike Run Club App (free) – a great app I used last year while training on my own, it has pre-programed
coaching tracks for different runs, distances, and goals. It’s an easy to use app that also tracks your
activities and keeps you motivated along the way.
- Strava (free) – is probably the world’s most popular fitness tracking app, super easy to use and allow you
track your activities, connect with others and support your friends by giving them “kudos” on their
- There are many running apps out there (I have only tried/used the two above), so try a couple out and see
what works best for you.
Other Popular Gear
- Running Belts – These are optional, but can be very handy! Like the rest of technology, it has upgraded
from the days of the fanny-pack! Lately I’ve been using the minimalist SPIbelt to carry my stuff with me.
It’s an discrete narrow elastic waist band that has a stretchy zip-pouch to keep your phone, keys, a gel/bar,
and ID/card in without it bouncing around in your pockets. It’s also great option if your running
shorts/tights don’t have any pockets!
- Headphones – Again, optional. If you choose to run with music great! If not, also great! I do like music or
the Nike Run Club app tracks when running alone or on longer runs, but if you spend more time and effort
fixing your tech than actually running, don’t bother with it.
- Headlamp – If it’s going to be dark out, it’s a good idea to be able to see where you’re going while also
keeping you visible and safe. There’s all sorts of brands, sizes, and prices. Find one that works for you, or
just avoid running in the dark.
To summarize this second part, here are some take home tips:
- Wear moisture wicking clothing to keep you comfortable and prevent chaffing, AVOID COTTON!
- Make sure you are visible on your run. Bring a headlamp and wear reflective clothing if running at dusk or
in the dark.
- Dress for the weather. If you’re warm and comfortable before starting the run, you’re probably
- Wearable technology including watches, headphones, and apps are nice to have and fun to use, but also
completely optional. They are NOT required to run, but can give you valuable training feedback.
- If you spend more time and effort fixing your tech than actually running, don’t bother with it.
- HAVE FUN! I know I’ve said that before, and I’ll continue to say it over and over again: Running is such a
great way to stay fit and enjoy all the beautiful outdoor scenery no matter what skill level you’re at!
Stay tuned for the third post in this 3 part series where I’ll cover a couple more key items to bring on your
run, how to get connected in your local running community and tips on where to find all this running gear!
Frequently Asked Questions:
What clothes should I wear for running in cold weather?
- Cold weather, especially cold and wet weather requires a bit more thought that throwing on your favourite
shirt and pair of shorts. Breathability is still the name of the game as you won’t want to start overheating
without the ability for that moisture to wick to the surface of your clothes and evaporate. A good base-layer
(merino-wool or technical fabric), running pants/tights, a windbreaking running jacket (or rain jacket if it’s
wet), technical wool or polyblend socks, a toque/headband (something to cover your ears), and gloves to
keep your hands warm. Cold weather running is all about layering appropriately and staying dry. As we
move into spring temperatures, dial back the layers and change to some lighter weight materials as the
How often should I wash my running clothes?
- Wash all the clothes you wore after every single workout, regardless if you didn’t sweat a lot. Washing
away sweat and odor causing bacteria transferred from you skin to clothes, will keep your clothes smelling
better for longer, prevent buildup of bacteria in the clothes, and avoid unnecessary skin irritation. If you
absolutely can’t wash your clothes immediately, at least let them hang dry out in the sun using UV light as a
natIf you are worried about your running clothes getting worn out too quickly from excess washing, try
laundering those items together using a sport specific detergent that is gentler on clothes combined with a
more delicate wash cycle setting.
Are running socks necessary?
- Honestly, this is a personal preference, but it’s much more common to wear them than not. Socks provide
an extra layer between your feet and your shoes that can help wick away moisture from the foot, prevent
rubbing or blisters, and keep the foot cool. Like most running clothing, choosing a sock designed for
running and made of technical fabric will be your best bet. Please, avoid those cotton socks! Though
running socks may be a bit more expensive, it’s a small price to pay to keep your feet comfortable.
If you ever have any questions please feel free to e-mail us at firstname.lastname@example.org or give us a call at
6046744027 if you would like to see us to keep you ready for that next run!
By Dr. Drew Gibson, Vancouver Chiropractor
Baseline Health and Wellness Inc.