Marathon – What to Wear

January 18, 2014 | By | Reply READ MORE...

When it comes to clothing, fabrics are always important for marathons. Cotton clothes won’t help because sweaty cotton can weigh you down with extra water. Performance fabrics like Spandex, nylon helps to wick sweat away from your body for a better run. Avoid too tight as it could be doing chafing. Too loose clothing can even cause rashes so pay attention to fittings of the clothing. Depending upon the temperature you may need layers to trap heat if its cold ; if it’s hot, you’ll need light clothing that allows the release of heat quickly. And pick up outfits which are not suffocating and don’t irritate your skin.

Depending upon temperature:

If its 35-45 degree temperature then –

Gloves that you can throw, arm warmers, Lesley knickers or long pants which are fast and free moving (not too hot but to cover your knees), tee or tank, sports bra, socks, light-weight waterproof jacket in case of cold climate.

If the weather is too hot
– shorts with zip pocket, tank, arm warmers and gloves.

Things to wear on a hot marathon day
– shorts or tights, light top.

Do a 2 or 3 miles marathon pace run at least 4-5 days prior to the marathon day with your marathon outfit and shoes to get a hang of it .

Socks:

Sweat – wicking socks should be used to keep your feet dry and reduce chances of blisters.Stay away from typical cotton athletic socks, synthetic materials or wool tends to wick away perspiration from your feet and prevent blisters (Ichikawa 2011). Some runners prefer dual layer socks, and others, sock liners. In order to avoid chafing which could be due to repeated action of skin rubbing against loose fabric apply a thin layer of Vaseline or other lubricant.

Shoes:

Run in a well- practiced training shoes that have been fit specifically to your foot and striking pattern. The fact of the matter is that running and walking both put a great deal of stress on the muscles, tendons, and bones in the lower extremity, and as such each activity demands a high level of cushioning and a proper amount of support . Running shoes, on the whole, offer a greater variety of cushioning systems, levels, and support systems that ultimately allow us to “dial in” to a particular foot type Choosing the right running shoes is one of the most important decisions you’ll make as a runner.

There are some key points to remember
Running shoes must have excellent cushioning in both the heel and forefoot to handle the impact of your body weight when your foot is striking the ground. Know your foot type for a best fit and comfortable running.

Feet can be classified into 3 categories – low , high and neutral arches.

People with low arches tend to have more pronated feet. People with high – arches tend to more supinated feet. Proper insoles for the correction of the feet types will help for an efficient run and to avoid any injuries. Don’t expect shoes to expand and make sure you have from ½ to 1 inch of space from your longest toe to the end of the toe box. Shoes should be light – weight, tighter to provide right fit and good support. Select shoes which will properly fit you as right running shoes is critical to your comfort, running performance and injury prevention efforts. Always keep a window period of atleast three months, between wearing new shoes and your final run.

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