Spring is the ideal time for running. Everything around is blooming, becoming warmer, the air takes on a special freshness. But to run at this time of year, you need to choose running equipment in advance. It should create a comfortable microclimate for the body, protect it from hypothermia, ensure free movement, remove sweat and have other useful functions. Spring is a time characterized by sudden changes in weather and temperature. One day can be warm and sunny, another cold and cloudy, the third rainy with a biting wind or even snow. Therefore, athletes will need a large selection of equipment: from a cap and jacket to thongs and a T-shirt.
How to choose clothes for running in spring depending on the temperature?
In mild subzero weather, you will need long running socks, a thick waterproof jacket, and thermal underwear with long or short sleeves that wick away moisture well. You also need sports pants with elasticated cuffs to prevent cold air from penetrating inside or sports insulated thai. You can wear thermal underwear under them if the cold is noticeable. And of course, don’t forget about gloves so that your hands don’t get cold and feel comfortable.
If the temperature outside is up to +10 °C , then you can run wearing three-quarter tights, shin-length, a long-sleeved T-shirt and a baseball cap, the latter is more for style. Another option is to outfit yourself with padded shorts that go down to the knee. This option can be found in many running clothing brands. Sometimes it is appropriate to use sunglasses. They will allow you to protect yourself from excessive sun, relax and enjoy running. If it is windy and cloudy, it is recommended to wear a windbreaker or running hat over your T-shirt, and sometimes use gloves.
Spring running collection from Nike
At temperatures from +10 to +20 °C, you can run with a minimum of equipment. Shorts and a T-shirt made from breathable fabrics using moisture-wicking technology will suffice. It is best to choose specialized sportswear designed specifically for running ( labeled “Running” ) and made from synthetic fabric. You can put a bandana or cap on your head.
The principle of using running gear in the spring is very simple: as the weather gets warmer, “extra” clothing is removed, and only the most necessary things appropriate for the weather are left.
The choice of shoes is also quite simple. As the weather gets warmer, denser sneaker models are being replaced by mesh models. Many models do not allow air to pass through well and cause your feet to “float”. Socks are also selected depending on the temperature. With warming, long and dense products are replaced by short and thinner ones. Girls are recommended to purchase specialized bras for running. Moreover, this problem is especially relevant for those ladies who have large breasts. They support the bust, prevent its drooping due to sprained ligaments and the appearance of other pathologies due to physical activity. Especially popular are the products of “moving comfort”, “Nike”, “Adidas” and other brands that use innovative technologies for skin and breast support.
For example, Run Performance Bra from Adidas provides maximum comfort while running, does not rub the skin, fits perfectly on the body and looks great. Nike Pro Ikat is ideal for girls with small breasts and a graceful back. Such sconces fit perfectly on them and securely fix the bust.
The photo shows the Run Performance bra from Adidas
Pay attention to clothing with a specialized Windstopper membrane. It will protect from the wind. Such clothing retains heat, absorbs moisture, is very light and comfortable to wear.
Why run outside in spring?
Birds singing, trees becoming green and flowers blooming are just the aesthetic benefits of running outside. In fact, there are many more advantages to playing sports in parks in the spring.
Firstly, running outside is one of the most accessible sports. There is no need to spend money on a subscription or pay for renting a hall. All you need is well-chosen equipment.
Secondly, if you have just decided to start running or are training recently, prolonged training in the arena can be traumatic. In a standard gym, 10 kilometers is 100 laps. Each circle consists of two turns, where you have to run at an angle, overloading one of your legs.
Thirdly, doing long-term training in the arena is psychologically difficult. Not everyone can watch the same walls for an hour. And on the street the landscape is always different. In addition, the muscles will have to constantly adapt to descents, ascents, curbs and other obstacles. Such training has a better effect on physical fitness.
Fourthly, for those who spent the whole winter in offices, it is useful to go out into the sun and get a portion of vitamin D.
So, how to dress for a run in the spring? Let's take a closer look at the layers of clothing.
Nike gear
The clothing of this brand from the “ Running ” series pleases with its high functionality and a large selection of colors and models. It features ventilation mesh, reflective elements for safe evening runs, compression details and other features that enhance comfort and functionality. A great option for rainy trail runs is the Nike Essential Hooded . It is made of water-repellent material, has ventilation under the hood, does not restrict freedom of movement, is lightweight and comfortable to wear.
Nike Women's Weather Running Jacket
Craft
Craft is a Swedish manufacturer of sports equipment and thermal underwear. Quality, advanced technology and stylish design are the main principles of this brand.
Craft Active Run T-Shirt
Price: 1020 rub.
The T-shirt is made of thin and pleasant to the touch fabric. The T-shirt is equipped with elastic mesh for improved moisture management and ventilation. Even after intense training, the body remains dry. Composition: 100% polyester. Season: spring-summer.
Craft Active Run T-Shirt
Advantages:
- sun protection UPF 25+;
- Mesh inserts in areas of increased sweating.
Flaws:
- not found.
Craft Breakaway 2-in-1 Shorts
Price: 2230 rub.
Thick inner shorts create a compression effect without restricting freedom of movement. The outer shorts are wider and thinner to allow air circulation. Ventilation is improved by mesh inserts located on the inside and outside. Perforation helps cool the body. The shorts are available in three composition options: polyester 95%, elastane 5%; polyester 92%, elastane 8%; polyester 90%, elastane 10%. Season: spring-summer.
Craft Breakaway 2-in-1 Shorts
Advantages:
- dry quickly;
- inner shorts fit tightly and do not restrict movement;
- wide belt;
- there are reflectors.
Flaws:
- not found.
Long sleeve Craft Brilliant 2.0 halfzip
Price: 2560 rub.
Long sleeve with a close fit made of soft elastic fabric. In the armpit area there are inserts made of mesh material. A mid-chest zip allows you to adjust ventilation. Composition: 100% polyester. Season: autumn-winter-spring.
Long sleeve Craft Brilliant 2.0 halfzip
Advantages:
- zipper with chin guard;
- many reflective elements;
- on the sleeves there is a hole for the thumb;
- sleeve pocket;
- flat seams.
Flaws:
- not found.
Craft Mind Run Tights
Price: 2750 rub.
The running tights feature a classic slim fit and a snug fit that doesn't restrict movement. When sewing them, stretch material was used, which, in addition to the compression effect, provides excellent moisture removal. Composition: polyester 92%, elastane 8%. Season: spring-summer-autumn.
Craft Mind Run Tights
Advantages:
- there is a zippered pocket for keys;
- flat seams;
- dry quickly;
- The belt is doubled with a lace.
Flaws:
- not identified.
Brilliant 2.0 Thermal Tights
Price: 4420 rub.
These are insulated running tights made from soft brushed polyester to keep you warm. Their cut provides maximum freedom of movement. The special material promotes rapid removal of moisture, thereby protecting the athlete from hypothermia or overheating. Composition: outer fabric - 87% polyester, 13% elastane; lining - 90% polyester, 10% elastane; front lining: 100% polyester; reverse side: 100% polyurethane. Season: autumn-winter.
Brilliant 2.0 Thermal Tights
Advantages:
- reflectors on all sides;
- there is a pocket with a zipper;
- Zippers at the bottom make changing clothes easier.
Flaws:
- not found.
Craft Urban Run Thermal Wind Jacket
Price: 7100 rub.
The running jacket is designed for running in the cold season. It is made of windproof fabric, in addition, the chest and shoulders are covered with quilted polyester insulation of three layers with a membrane, the sleeves, back and waist area are protected by internally brushed fleece. Composition: 100% polyester; 87% polyester, 13% elastane; 100% polyurethane. Season: winter.
Craft Urban Run Thermal Wind Jacket
Advantages:
- zipper along the entire length of the jacket;
- stand-up collar made of moisture-wicking fabric;
- wide cuffs;
- presence of reflectors.
Flaws:
- Expensive.
Craft Storm 2.0 trousers
Price: 5270 rub.
The basis of these trousers is a comfortable and stretchy inner microfleece throughout the product. Windproof elastic inserts are located in the front, in the lumbar region and in the calf muscles. Knee-length side zippers make changing clothes easy. Composition: 100% polyester. Season: winter.
Craft Storm 2.0 trousers
Advantages:
- anatomical cut;
- the presence of reflectors;
- additional drawstring at the waist.
Flaws:
- not found.
Equipment from Reebok
This American brand, which has become one of the most famous and popular in the world, produces very high quality clothing for running in the spring. For men this season, items from the “BOLTON TRACK CLUB” . These are a variety of shorts, jumpers and other clothing for jogging. They stretch perfectly and fit comfortably on the body. Many products are equipped with reflective stripes that are clearly visible in the dark and have water-repellent fabric. A good choice for women would be RUNNING ESSENTIALS . They are made with Speedwick technology to wick away moisture to keep your skin dry. These products fit tightly to the figure, emphasizing the femininity of their owner, and reflective details increase safety during an evening run.
BOLTON TRACK CLUB SHORTS-TIGHTS
“I don’t like new things, I don’t feel very comfortable in them.”
I've been skateboarding for five years. In winter I train at the Adrenaline skatepark. There is only one skatepark in Moscow, there is nowhere else to skate, but I don’t want to stop the progress in skating during the winter.
EQUIPMENT
I mostly buy clothes at second-hand stores. I don’t like new things, I don’t feel very comfortable in them. And the shoes for skating are the same for all seasons. I prefer the Gravis brand. For example, the Gravis Dylan Black Wrinkle model is an all-leather sneaker that resembles a shoe. Now I have four pairs of sneakers, all of this brand. The most comfortable model is Gravis Filter; there are also sneakers made from a very interesting material that changes color when washed.
When I was younger, my friends and I went for rides in the winter on passages and in parking lots, at least it was dry there. But recently we went for a ride in Victory Park. It was minus 5, which is already quite warm, so I wore two sweaters under my jacket, since I don’t wear thermal underwear.
Equipment from Salomon
The French manufacturer has long gained worldwide popularity. His running clothes meet the highest standards. It is functional, convenient and pleasant to use. , the Fast Wing Hoodie is perfect . This windbreaker is windproof, lightweight, has a hood, protects from light rain and takes up minimal space when folded. Agile tights are also suitable for men . They can be used not only for spring running, but also for cycling. AdvancedSkin ActiveDry - the technology used in their production ensures dry skin by moving moisture to the surface of the tights, where it instantly evaporates. Such clothing has reflective elements and provides excellent protection from ultraviolet rays.
Jacket from Salomon, model Fast Wing Hoodie
Principles of the training process in the off-season.
The off-season training plan will be different from what was practiced during the competition months. The main task in the winter months will be to develop the base for the next season.
After a competitive season with a lot of volumetric and specialized work, the muscular system is quite exhausted with the loss of important functions to some extent due to the narrow focus of training on results.
It is during the winter period that it is worth working on restoring muscle and aerobic performance.
In the off-season, you need to build a training plan in such a way as to assess the functionality of the body, what changes it has undergone during the season, especially the musculoskeletal system, biomechanics. During training, one should evaluate the locomotor function and the readiness of the soft tissues of the body that perform it: muscles, tendons, ligaments. It is imperative to include in your plan training that will develop postural control (control over the position of the body in space).
Particular attention should be paid to general physical training with strength exercises aimed at strengthening all muscle groups and ligaments, developing a more economical running technique and reducing the risk of injury.
To develop muscles, it is necessary to use circular complexes that combine exercises for muscle tension and relaxation, isometrics and plyometrics.
It is in the off-season that it is important to pay more attention to the correct execution of stretching and the ability to integrate it into the overall training plan. In the cold, muscles are stiffer, which increases the risk of damaging or pulling something. Therefore, you need to go outside already slightly warmed up, and because of this, the warm-up in winter will be longer than in summer. To do this, you should do dynamic joint gymnastics indoors. It is better to go outside only after you feel your muscles warming up, your pulse slightly rising, and the mobility of your joints increasing.
It is necessary to increase the amplitude and possible flexibility of the muscle tissue itself in order to ensure an increase in speed and strength. Only proper stretching can relieve large joints and help avoid structural damage, various tears, inflammation in the ligaments and pain.
To avoid hypothermia, if possible, running should begin almost immediately after going out into the cold. If the training route is not near your home, jog to the place where the main training begins. At a warm-up pace, you need to run 2-3 km, and then move on to your target pace. When running fast, the body will quickly warm up and the cold will not be felt; rather, it will even be hot.
The ideal breathing technique in the cold is when you inhale through your nose and exhale through your mouth. In this case, the risk of catching a cold in the bronchi is minimal. Also, a special mask for running in winter will help protect your lungs from cold air, which does not retain moisture on the fabric, evaporating it.
After training, it is important not to cool down ahead of time and it would be optimal to finish the run close to home. Once indoors, immediately change into dry clothes and only after that do the final elements of the workout: stretching and various types of exercises.
It is also important to correctly determine the means of recovery, so that by the beginning of the active season it is already known what is most suitable for what load: massage, bath, physiotherapy, hardware physiotherapy, working with a chiropractor, and so on. It is worth determining how strong psychological fatigue is and what the required number of hours of rest is.
Of course, you shouldn’t force yourself to run if you don’t want to. If the slightest sign of a cold appears, it is better to postpone classes and give yourself time to rest, heal and get in shape. Otherwise, by continuing to train with a runny nose and sore throat, you can develop the cold into a chronic illness, which is much more difficult to cope with.
We should not forget about safety during winter running - you need to carefully look at the surface on which you are running. In winter, there may be areas of ice on the road, holes and bumps covered with snow, which can bring unpleasant surprises in the form of possible bruises, falls and, God forbid, fractures.
Sportswear from ASICS
ASICS is a sportswear brand from Japan. When making running items, this manufacturer uses specialized fabrics that repel moisture and protect from rain, technologies in action. The company's pride is Softshell . This material consists of three (for winter) or two layers (spring-autumn), protecting from rain and wind, absorbing sweat, regulating temperature and allowing air to pass through. ASICS SOFTSHELL JACKET is suitable for men This jacket is made of high-quality textiles that protect against wind, has a convenient zipper and a reflective logo. Asics New Active Gloves are also a great option . These running gloves are made of synthetic material. They are light, fit snugly and have good stretch.
Sports jacket ASICS SOFTSHELL JACKET
3.Buff
The next thing you definitely need for running in cold weather is a buff. It is a closed scarf and protects the neck and throat. The buff that I purchased on AliExpress has one design feature - one part of it is made of cotton, and the top part is made of synthetics. Thus, the cotton part, which comes first and is located closer to the shoulders, retains heat and protects from the wind, and the synthetic part, if necessary, can be pulled up to the level of the nose and ears. It also allows air to pass through well, so you can breathe through it quite freely.
Cost – $2.25
Sportswear from Decathlon
Another French company specializing in the production of sportswear, including running. For men, we can recommend the RUN WARM KALENJI . It perfectly protects from the cold, wicks away sweat and guarantees internal thermal insulation, thanks to the Stratermic technology used. RUN RAIN NIGHT KALENJI has the same characteristics . This rain jacket is made of waterproof material. It will reliably protect the athlete's body from rain.
Sports jacket RUN WARM KALENJI
“Initially, you can calculate clothes approximately as for a two-hour leisurely walk in the park”
Tai Chi classes have their own characteristics: all exercises are performed smoothly and calmly. Great physical effort is not required. The lesson itself is structured in such a way that from beginning to end there is a steady warm-up throughout the body. Very often I take off my outer jacket during class. Initially, you can calculate your clothes approximately as for a two-hour leisurely walk in the park. I have been practicing Wushu and Tai Chi for 15 years, I have been studying in gyms for a long time, but for the last two years I have been conducting classes outside all year round.
EQUIPMENT
I buy clothes in sports and travel stores here in Russia, they have everything I need. In autumn and spring these are shoes, thermal underwear, pants, sweaters and jackets. For the winter, of course, warm socks, gloves, a hat, and a warm scarf. In total, for cold weather I have two or three sets of thermal underwear and two sets of fleece clothing. The first layer is always thermal underwear (I have Sivera and Bodydry found in travel stores), then pants and a jacket made of thin or thick fleece. Next are pants and a jacket made of membrane fabric. Despite the amount of clothing, the result is a very light shell.
There are also three sets of shoes: for winter and autumn, for spring and summer. The toughest boots are for winter, when the cold is below ten degrees. In spring and autumn, in the range from minus ten to plus five - hiking boots. And in the summer you can exercise in sneakers, sneakers or even barefoot.
Equipment from Adidas
Running clothes from this German manufacturer have long been used by the world's leading athletes. It is made of breathable fabric, has a ventilation mesh and other features that provide the athlete with increased comfort. An excellent option for running in spring weather is the ADIDAS ZNE . It protects well from rain and wind, dries quickly, and has reflective properties.
Sports jumper ADIDAS ZNE
“I have the same shoes for different seasons”
I've been skateboarding for about eight years. In the fall I try to ride until the first snow, and in the spring as soon as it becomes more or less dry. I used to ride in winter in underground passages and covered parking lots. It’s as cold there as outside, but it’s dry and there’s no wind.
EQUIPMENT
I buy clothes both in specialized stores, skate shops, and in regular second-hand stores. I order some things from neighboring countries. One of my favorite skate brands is Peace Date, made by guys from Kyiv. These are nice things, thought out to detail, which are produced in limited editions right in Kyiv. Of the companies that produce boards, I prefer domestic ones, especially Absurd. Shoe brands include Emerica, Gravis, Fallen.
Basically I ride in what I wear. I rarely wear any other shoes besides skate shoes in case I have to go for a ride. Since it’s inconvenient to ride in large jackets or parkas, and I don’t wear thermal underwear, I wear a couple of T-shirts under a sweatshirt or a T-shirt with a shirt. Sometimes I also throw a denim vest on top. I usually have two pairs of sneakers for skating at the same time, and the shoes are the same for different seasons. It must be special, so it is better to buy it in skate shops.
NIKITA DEDOV ATHLETE |
Running shoes from Reebok
For women, we can recommend the model - REEBOK FUSION FLEXWEAVE CAGE . The shoes sit comfortably on your feet and have good shock absorption. Duall Turbo is suitable for men . These sneakers have an orthopedic insole and excellent thermoregulation. The foot fits perfectly in these shoes.
REEBOK FUSION FLEXWEAVE CAGE sneakers
Sneakers from Nike
Air Zoom Pegasus 35 sneakers , from the Pegasus line, are ideal for short and long runs. Suitable for both men and women. The shoes have good shock absorption, provide smooth movement, and reduce the load on the feet. Run Swift sneakers are perfect for spring runs. They are comfortable, durable, and made of breathable textiles.
Air Zoom Pegasus 35 running shoes
“You should not run in unprofessional shoes, especially if you are overweight”
I've been running since I was probably three years old. My grandmother was an athlete and took me with her. I run all year round, but recently I went to Vyatka to visit my parents and continued to run there. Even in the morning at minus 17.
EQUIPMENT
I bought fancy Nike sneakers, but they were only for the gym and the running track. There is also Mizuno - they are for rough terrain, ideal for Moscow. I bought the first ones at Nike on Arbat, the second ones in Sokolniki, in a special equipment store located in the Spartak stadium.
I have a simple set: a Nike T-shirt, which I received at Run Moscow in 2011, and shorts. For cold weather, leggings and an insulated thermal jacket are stocked. I can give one very important piece of advice: you should not run in non-professional shoes, especially if you are overweight. And if you're just starting out, don't try to run too much or run when you're not in the mood.
Running shoes from PUMA
Women are offered an excellent model - HYBRID NX WNS . It has high shock absorption, anti-slip rubber soles and excellent foot support. This is a great option for spring jogging. the IGNITE Limitless 2 is suitable . These sneakers are made of breathable material - neoprene. They are well fixed on the surface, fit perfectly to the feet and allow you to jog comfortably.
HYBRID NX WNS sneakers
Running shoes from Adidas
The PUREBOOST DPR model is ideal for athletes . It takes a significant portion of the load off your legs when jogging and sits comfortably on your foot. A good option for long runs is the ADIZERO ADIOS 4. These shoes are designed for marathon runners. They are very light, oh, comfortable and almost unnoticeable on your feet.
PUREBOOST DPR sneakers
Rules for running in cool autumn weather
Knowing what to wear outside in the fall and what clothes are suitable for a given temperature, you can avoid health problems. In addition, there are several rules that should be taken into account when training outdoors:
- Route planning. While running, the body sweats, so the end point of exercise should be a warm room, from which you will no longer need to leave in wet gear.
- In windy weather, you need to start training towards it, so that on the way back the wind blows at your back. This is felt less and has virtually no effect on health.
- Outdoor running gear in autumn and winter should not create a greenhouse effect. Therefore, it is better to wear less per layer than more.
- Accessories that should not be neglected will help make running more comfortable.
Contraindications for autumn running:
- People with arthrosis and joint diseases are not recommended to jog in late autumn and in bad weather. Experienced athletes overcome this situation by “wrapping” their joints with an additional layer of clothing.
- Training in the rain is prohibited if you have developed inflammatory diseases, fever, or toothache. Wet weather and wind can exacerbate problems.
- Autumn runs for beginners should be short. The load on the body when changing from light equipment to warmer equipment increases, and the heart rate increases.
Running in the fall is an opportunity to strengthen the body, provided that the clothing for training is chosen correctly. Therefore, it is not worth postponing classes until next summer; it is better to familiarize yourself with the rules for choosing equipment, contraindications for running, and tips for organizing classes.
Sneakers from ASICS
An excellent choice for trail running is the Gel-Venture 6 MX . These sneakers are made from lightweight, ultra-strong materials, can be used on asphalt and off-road, have excellent shock absorption, are reliable and durable. The budget model Jolt 2 . It has good shock absorption, durability and adequate ventilation.
Gel-Venture 6 MX sneakers
If winter doesn’t want to go away in your region, then we recommend the attributes of winter running clothing.
“When the river froze, I realized that I had to do something if I still wanted children.”
The legs feed the wolf: the more lessons, the more fun life is. The only downside is getting around the city. The first lesson is there, the next is somewhere else, the third is at the university, the fourth is at home, and the fifth is at the devil’s horns. The bus ride is long, the walk is cold, but the bike ride is perfect! Everything was cool until autumn began. Here I put on my first sweater. Then it snowed, and I put on my underpants, and a day later, wool socks. And when the river froze, I realized that I had to do something if I still wanted children.
If it weren’t so slushy in Moscow, as only happens in Moscow, I would travel here all year round. But washing things every day and cleaning the bike from salt is so tiring that you give up. I traveled here until the last week of December. But despite all the disadvantages, cycling in winter, spring and autumn can be a joy, just like in the summer. The main thing is to choose the right clothes and avoid big roads with mud. Anything is better than the metro!
EQUIPMENT
In winter, for starters, I changed the tires, installed studded tires and began to fall less on ice. Then I thought about clothes. The main thing here is to dress in such a way that when you stand, you feel slightly frozen, because then, when you start pedaling, it becomes hot and you start to sweat. Such a sharp drop can greatly harm dreams of a healthy old age. I racked my brain for a long time about what to do, and realized that the most suitable equipment was snowboarding. Boots, overalls, jacket, hat, mittens. It doesn’t matter which company, the main thing is that the clothes do not restrict movement and there are special holes to maintain a comfortable temperature.
The best clothing for me is Uniqlo long johns, worn under any trousers made of not very thick fabric; any T-shirt (I don’t really believe in thermal underwear), sweater, raincoat, and a down vest on top. If it gets hot, you can unbutton the vest and cool down a little. Wear waterproof gloves on our hands and Timberland boots on our feet. If it is very dirty, it is better to wear rubber boots with felt insoles.
