Walk 4 min/Run 2 min for 30 minutes
Many runners wear the wrong clothing or too many layers making it tougher for their bodies to handle the heat or cold. Consider the following:
- Runners should wear technical fabrics which are designed to wick sweat away from your body, keeping you dry and comfortable. This helps you manage your body temperature and avoid chafing or blistering.
- Avoid wearing cotton. Cotton is a fiber that absorbs moisture and once it's wet, it will stay wet. Quality running apparel is made of synthetic fibers that wick moisture, in turn moving it away from your body and helping that moisture evaporate.
- Running apparel that contains these fibers (nylon, polyester, wool) will perform better and last longer.
- Your sock is an integral piece of apparel, too. A good choice here will help considerably with preventing blisters and overall foot comfort. Just like the rest of your wardrobe, you should avoid cotton at all costs. Dick Pond staff favorites include Balega, Feetures, Swiftwick and Smartwool. Socks with these moisture management properties will both improve the quality of your run and last longer.
- Be careful not to overdress. Once you warm up, you may realize that you have too many layers or long sleeves that need and begin to overheat. A good rule of thumb when looking at the current temperature is to add 15 degrees to it and then dress accordingly.