Clothing and accessories for Running and Trail

For the correct practice of this sport, it is necessary that we use appropriate clothing and accessories for running and trail so that they make it as easy as possible for us to carry out this sport and avoid injuries during its practice.

WHAT IS RUNNING?

Running is the term currently used to refer to continuous running. It is a sport that anyone can do and is practiced outdoors. It is a discipline that has significantly increased its followers in recent years due to the physical and mental benefits it brings to the body, since it does not require a large financial investment to start practicing it.

It is usually practiced in parks, on the street, on the beach, etc. And, although it does not require a large initial investment, appropriate footwear and clothing are recommended, as well as the use of stopwatches and other elements, very accessible materials compared to other sports.

DIFFERENCES BETWEEN RUNNING AND TRAIL

Both the term running and trail refer to the practice of continuous running, however running refers to practicing the activity in the city, parks and similar areas and trail refers to doing this activity in the mountains. For this reason, there are significant differences when practicing these two sports:

• Different preparation: trail running is much harder than running since the orography of the terrain is usually full of ascents and descents, for this reason it is recommended that training sessions focus on changes of pace and intervals (fartlek) and to strengthen the lower body .
• Different footwear: trail running shoes have a greater grip than traditional running shoes, which is why trail running shoes will have a studded sole and materials that protect us from inclement weather such as rain, temperatures, mud, etc
• Unevenness: while in the city there are usually no significant unevennesses, in the mountains we will find unevenness of up to 10,000 positive meters, which is why trail runners tend to have more muscle mass in their legs than those who practice running.
• Equipment: the trail forces us to have materials that facilitate hydration during the race, such as a hydration backpack, as well as a windbreaker for worse weather situations and a front for night races. In addition, for security reasons, it is necessary to have a cell phone with a battery at all times and a thermal blanket is also necessary on certain outings.

WHAT BENEFITS DOES PRACTICING RUNNING AND TRAIL HAVE?

The practice of running supposes benefits such as:

• Improves the cardiorespiratory system: when we start running we have the feeling that our body will last a short time, however as the practice of this sport increases, the body adapts and our capacity increases.
• Strengthens the bones: Because it is an impact exercise, the bones are strengthened and damage is avoided.
• Regenerates muscle mass: helps tone legs, arms, abdomen and back; It is a very complete exercise to get in shape.
• It allows to lose and control weight: the aerobic work that is carried out helps us to increase the expenditure of calories.
• It favors rest: the more active our day has been, the more tiredness is noticeable at the end of it.
• You belong to a community: although it may seem like an individual sport, it allows us to share training and experiences with many people who share the same hobby.

In the same way, the trail has all the benefits of a continuous race, but in the high mountains, therefore, to the benefits already mentioned, the following must be added:

• Decreases tension and increases resistance: soft surfaces cushion the landing of the foot, reducing tension in the legs, and combined with hard surfaces, it is such a benefit that it allows to increase resistance and the distance covered in asphalt races.
• Improved efficiency in recovery runs: running in the mountains means slowing down, which will translate into better use of long-distance runs on softer surfaces.
• Increase strength: most surfaces are going to put more effort on the foot since what we will find most in the mountains will be sand and mud, this greater effort on the foot is going to mean more exercised legs.
• Greater trunk balance and stability: it occurs when running on curvy routes, downhill and direction changes that require greater trunk stability, thus strengthening the abdominals and back and will improve posture in asphalt races.
• General improvement as a runner: it is accentuated when running downhill as it involves higher leg elevation and keeping the foot in contact with the ground for as short a time as possible. In the same way, the slopes that we find in the mountains will never be the same as those that we can find on asphalt, in this way when we face the slopes on asphalt we will be able to notice a significant improvement.

WHAT KIND OF TRAIL AND RUNNING CLOTHING CAN YOU FIND?

THERMAL CLOTHING

The thermal clothing that we use should be part of the first layer of clothing that we are putting on. It must be breathable so that it quickly removes sweat from our body while the thermal properties of the clothing keep us feeling warm.

It is recommended that these thermal clothing items are elastic and adapt perfectly to our body, they will be especially useful if they are compressive since to all the previous benefits will be added that of enhancing blood flow.

RUNNING JACKETS

Garment especially necessary in winter, since during this season of the year it will be necessary that we have more specific clothing that protects us from rain, cold and wind. These jackets will be light and breathable and will normally be made with waterproof fabrics to avoid getting wet on rainy days. Runners also use windbreakers a lot, especially if they have a hood.

Another option that they can also opt for is that of vests that will provide greater mobility in the arms, however jackets are often used more.

LEGGINGS AND PANTS

Shorts are usually the garment that runners bet on the most, however when temperatures drop it is recommended that long tights be used. Whichever option you choose, they must be clothing made with light fabrics and that facilitate our movement.

We will find different options depending on the needs of the runners:

• Seamless pants: allow greater freedom of movement.
• Compression tights: produce the effect of a second skin and enhance blood flow.
• Leggings with pants: they offer a 2 in 1, providing the comfort of both garments.

SOCKS

It will be a fundamental garment to protect the feet. They must be made of breathable materials, which are not very thick if we are going to practice running and a little thicker in the case of trail running. They usually have a reinforcement in the part of the fingers and an extra support in the heel.

Some runners, on the other hand, prefer to wear compression socks and stockings in order to prevent muscle vibration from occurring.

LEGS

They are a compression stocking, it serves to allow the musculature to be more protected from impacts and vibrations, preventing it from suffering fibrillar breaks and delaying fatigue. They are usually used in winter more in winter since they provide the extra protection from the cold, but we can find runners who use it throughout the year.

There are various models: with or without covering the foot, long or short and even recovery, which are indicated for use after a race.

WHAT TYPES OF TRAIL AND RUNNING ACCESSORIES CAN YOU FIND?

CANES

This accessory has become an essential for running in the mountains, especially if we talk about long distances. But it is not an accessory without more, but it can give us great benefits and help us improve performance since it provides greater stability during the race, reduces joint damage and involves the upper body more, releasing tension in the legs.

We can find poles of different sizes, which will depend on our height, and different materials: aluminum is recommended if we are looking for a heavy, durable and cheaper pole or, on the contrary, we can find it in carbon if what we are looking for is a light and manageable cane, but we will have to take into account that it will be more expensive.

CAPS AND VISORS

This accessory has two main functions: to protect from the sun's rays and to prevent all the sweat from our head from falling on our forehead and in our eyes. Therefore, it is a fundamental accessory with high temperatures with the aim of reducing the sensation of heat as much as possible.

They must be made of breathable and light materials. Some even have the ability to absorb heat, leaving the head as dry as possible. An important detail of this accessory is the fastening to the head, which is why it is important that it has velcro or elastic bands and two closures that allow us to fully customize the fastening.

Choosing one or the other will depend on our taste: the cap completely protects our heads from the sun, preventing our scalp from burning, for example, but the visor will give us less heat by not completely covering our heads. .

WAIST BAGS AND BELTS

They are the best option to keep our hands free during training so that if we stumble during the race, we have our hands free to protect ourselves in the fall.

When choosing one or the other, we must take into account the distance that we are going to travel and the number of elements that we are going to store in it. However, the first characteristic that we have to look for is that it does not weigh much and that it fits us well so that it does not move a lot or fall off during training.

It is recommended that they be made of durable, waterproof and breathable materials.

HYDRATION PACKS

They are the ideal complement to cover long distances, since it is necessary during these workouts to keep ourselves continuously hydrated and with energy. They have a water storage system, where we can also store another liquid such as isotonic drinks and inside there will be a very fine tube through which we can drink without having to stop our race.

When choosing them, we will have to take into account the amount of storage, enough to have hydration throughout the race, but without going too far to avoid carrying a lot of weight on the back in a way that could cause injuries. We will have to take into account the fabric and the material that makes it up, breathable fabrics that absorb sweat so that the back is dry at all times and doesn't get hot either.

ADVANTAGES OF USING RUNNING AND TRAIL CLOTHING AND ACCESSORIES

• Provides breathability: during any race, whether on asphalt or in the mountains, sweat will be an impediment, which is why some breathable clothing and accessories that keep us as dry as possible will help us have a better experience in the race.
• They give us compression with each garment: this compression makes the clothing support the muscle and protect us from cold and vibrations, as well as facilitating blood flow. This will translate into a more comfortable training with greater benefits and results.
• They make us visible: normally both the clothing and many of the accessories will have reflective properties that will be useful for us to be seen during the hours of less light.
• We avoid injuries: using specific clothing and accessories that facilitate training we can avoid many injuries.
• Performance improvement: with specific running equipment we will be able to make the most of each training session, obtaining the best possible results and facilitating personal improvement in each training session.