How to be perfectly dressed for running
From 25 degrees upwards, everything is quite simple when it come to the right clothes: shorts or short tights and a shirt or singlet on top is enough. If you protect your skin effectively from the sun, you have done everything right. Then come autumn and winter: What do I wear for running at ten degrees Celsius? And what do I wear when the temperature drops below freezing point? These are questions that are not easy to answer because everyone has a different perception of coldness. But because we don't like to freeze, we tend to wrap up too thickly for autumn and winter runs.
Especially in winter, the temperature on the thermometer often does not match the temperature we feel. Chilly winds and especially the speed at which it blows makes us feel temperatures very differently. Now it is important to find materials that protect against chilly winds, but are breathable at the same time. Sweat should penetrate from the inside to the outside, while wetness and wind do not reach the body.
Humans, as warm-blooded beings, always strive to keep their body temperature constant. Even at temperatures below freezing point, there is an excess of heat during great physical activity. If you dress too warmly, you also reduce your performance level in winter.
So do as the onion does. Put on several "shells" so that you can take off one layer if necessary. The outermost layer is wind and water resistant, while the middle layer provides good insulation. Moisture-transporting underwear can keep your skin nice and dry and warm.
When you run, you sweat. Because of this, cotton, which is otherwise so comfortable to wear, has long since had its day in sports - because cotton absorbs sweat, which means that the body constantly feels wet and also cools down more quickly. Basically, we need some sweat on our skin to regulate our body temperature, but it should not be a dripping wet shirt. Functional textiles ensure that only that much sweat remains on the body that we need for climate regulation.
In summer, your body produces a lot of heat when you run. To cool it down, you need some sweat on your skin and air flowing along your body. As you can see, it would be a big mistake to dress too warmly. But that is exactly what many runners do in summer. Therefore: Dress in an “airy” way and make sure that no seams can rub against your body.
Whether you prefer to wear tight or loose-fitting clothing depends on your personal preferences. However, tight tops also have an advantage: they cause less friction. Men in particular often complain of sore nipples when wearing loose-fitting shirts on bare skin in summer. A thin, skin-tight functional shirt can help here. Or tape the nipples with strips of plaster.
It is a similar story with shorts. Short tights allow less air to reach your legs, but prevent your thighs from rubbing against each other. If you run in shorts, you may need to put Vaseline on the inside of your thighs so you do not "run yourself ragged".
Even more so than in summer, many runners go out in winter wearing far too thick running clothes. The rule of thumb is: it is better to be a little cold in the first few minutes than to be too warm for half an hour or even an hour afterwards. If you wear more than three layers, you forget that your body is a modern heat engine. But in order to cool down, sweat must be able to evaporate, otherwise you risk heat build-up - even in winter.
So it is better to choose a well-insulating first layer, i.e. functional underwear that keeps you nice and warm. On top of that, a long-sleeved running shirt and a running jacket that keeps out (cold) wind and also rain or snow are often sufficient. It makes sense to protect sensitive parts of the body. A scarf (please not a woollen scarf) is a good choice, and of course a cap or alternatively a headband that also protects the ears. You should also keep your hands warm; special running gloves are available in various designs. If you want to wear long pants under your running tights, make sure that they are not too tight.