The Best Clothes for Marathon Training
- In This Quick Guide:
- Shirts and Tanks
- Shorts and Leggings
- Socks
- Shoes
- Hats and Hoods
- Outerwear and Gloves
As is true with most sports, there is an entire industry passionately dedicated to running gear. This is a good thing, as your choice of clothing and equipment can make or break your entire running experience, not to mention your spirit. If you do your homework, you can find the most appropriate equipment for your situation and preferences. After all, the best gear is the stuff that you don’t notice, because it’s doing its job.
Shirts and Tanks
One of the biggest challenges in long-distance running is staying dry—not only for comfort but also to allow your body’s thermostat to work correctly. Sweat is your body’s way of cooling you off because the evaporation of water pulls heat away from your skin. But staying wet for a long time will force your body to use up much of your valuable and limited energy just to keep warm. Therefore, fabrics that wick moisture from your skin and dry quickly are the only ones to use.
Running shirts come in all styles, from long-sleeve turtlenecks to wispy tank tops or singlets. Of course, the weather will play a big role in your choice of style, but you will also develop your own preferences as your training progresses. Some people like a lot of room in their garments so they can move more freely. Some prefer closer-fitting clothing to cut down on chafing and wind drag. A little experimentation will go a long way in finding the styles that work best for you. Look for man-made fabrics that are labeled as “wicking,” “fast-drying,” “comfort,” and the like. A few popular brands are Dri-FIT, COOLMAX, and Vapor Tech, all of which are woven polyester.
Shorts and Leggings
Just like shirts, running shorts and leggings come in all styles: loose or tight; long, medium, or short lengths; high-waisted or low-waisted. You will need to try different styles in different types of weather to find your favorite fit. Look for sturdy fibers touted for their wicking and quick-drying abilities. Many manufacturers offer matching outfits complete with tops, bottoms, and jackets. Women can even buy “skorts” for running, which are shorts with a panel in front to resemble a skirt.
Socks
As a marathoner, you had better be as good to your feet as possible or they will surely take their revenge on you when you need them most. Therefore, keeping them comfortable, dry, and blister free must be a top priority. Socks that are made from modern fibers (no cotton) and designed to conform to the shape of your foot are best. Blisters result from moisture and rubbing, so excess sock material poses a danger. Some manufacturers also offer double-layer socks, which help reduce friction.
Shoes
When it comes to running shoes, you not only have to consider fabrics and breathability, but fit, cushioning, support, tread, and weight. The idea is to balance the amount of structure your feet require with the need to keep things light. For example, running shoes for a road marathon will require less tread, and therefore less weight, than an off-road or trail marathon. A more structured shoe may weigh more than a more cushioned shoe. Just a few extra ounces in your running shoes can mean that during the thousands of steps you will take in a marathon, your legs will have to lift a total of many extra pounds. This cumulative effect can tire you out and slow you down.
Before buying your first running shoes, it’s best to have your gait analyzed at a qualified athletic equipment store or by a sports doctor or orthopedist. In this way, you will learn about your arches, your particular pronation (the rotation your foot makes as it strikes the ground), and whether more cushioning or structure is right for you. It’s always a plus to go to a specialty shoe store, where salespeople know running shoes and can help guide you to the right shoe. You will need to try on the shoes and see how they feel. Stand in them, walk in them, and then finally run in them. Specialty running shops will always let you take new shoes for a run outside their shop, for a block and back, or they may have a treadmill for you to run on. Pay close attention to how the shoe feels. How comfortable is the shoe? Do you feel any aches in your feet or joints? Often a more cushioned shoe may not be the best, most supportive shoe. If you overpronate, you may need more of a “control” shoe.
Understanding whether you over- or underpronate is important in resolving any joint and muscle problems that can develop as a result. If your foot strikes the ground at the wrong angle, you can get injured and throw off your body’s alignment, which could result in a lot of pain. The proper running shoes can do a great deal to keep your feet level as they strike the ground, and this will literally have a great impact on how well your ankles, knees, and hips align. Good shoes equal no pain. You can find annual shoe reviews in some popular running magazines.
Hats and Hoods
It may seem counter-intuitive, but many runners find it helpful to wear hats in all kinds of weather. The nature of marathon running and training means you will likely be outdoors for long stretches of time. Long-term sun exposure can dehydrate you, cause sunburn, and can sap your energy. Conversely, staying dry in rain or snow is key in maintaining a comfortable body temperature. Baseball caps are available with sunshields that convert them into hoodlike hats to protect your neck and ears. Hoods can be useful in blocking wind and rain, but they can also restrict movement and visibility. Visors can help improve visibility in bright sunlight.
Outerwear and Gloves
Whether you’re running in a temperate climate or an extreme environment, there is a jacket to meet your needs. Popular fabrics are lightweight and combine breathability with warmth. Ergonomic design is also important to ensure ease of movement. For example, longer jackets should feature a double zipper so that you can unzip the hem to allow your legs their full range of motion. Because your body temperature will change based on your level of exertion, you will need to experiment with different fabric weights to find your comfort zone.
Many runners find that their hands get cold while running, even though they are working up a sweat. This is due to the centrifugal force generated by swinging their arms for long periods of time. Blood can pool in the hands, slowing down circulation and causing some swelling. Gloves are available in several types of breathable fabrics to help insulate your hands and maintain adequate ventilation. A glove that is too tight can limit circulation of blood and actually cause your fingers to get cold, so be sure whatever gloves you choose fit comfortably. Some styles incorporate small pockets for keys, or have reflective strips for safety at night.
Now that you’ve got the right outfit, it’s time to start running! Check out our other guides about running in the Sports and Recreation category. Have a great run!
From The Complete Idiot’s Guide to Marathon Training by David A. Levine and Paula Petrella
