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youtube/watch?v=uGZ_pi22a98

http://www.youtube.com/watch?v=uGZ_pi22a98. Milwaukee Lakefront Marathon 2011. Proper Attire For Runners. Aaron Palya, BS MS Kinesiology Program. Overview. Clothing Apparel Proper Footwear Orthotics Temperature Extreme Weather Layering Recommendations Future Talks.

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youtube/watch?v=uGZ_pi22a98

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  1. http://www.youtube.com/watch?v=uGZ_pi22a98 • Milwaukee Lakefront Marathon 2011

  2. Proper Attire For Runners Aaron Palya, BS MS Kinesiology Program

  3. Overview • Clothing Apparel • Proper Footwear • Orthotics • Temperature • Extreme Weather • Layering • Recommendations • Future Talks

  4. Clothing Apparel • Invest in “technical running gear” • Pulls away or “wicks” moisture • Dries quickly • Breathable • Avoid cotton • Evaporation/Cooling • No chafing • Body Glide

  5. Clothing Apparel (cont.) • Safety: • Wear bright, contrasting colors • Reflective clothing at night • Prevention of Blisters • Appropriate socks (synthetic blend) • Vaseline • Double Up • Sweat=blisters!

  6. Proper Footwear • Great Tips: • Minimal heel-to-toe drop • Neutral shoes • Lightweight • Change every ~350 miles • Wide toe box

  7. Proper Footwear (cont.) • Things to Avoid: • Excessive cushioning • High heel to toe drop • Store bought orthotics • Buying after walking only • Brand loyalty

  8. Orthotics • Commercial orthotics provide little protection • Dr. Scholls • Orthotics should be custom made for your foot and shoe • Podiatrists • Physical Therapists

  9. Extreme Weather • Heat: • Sunglasses, visor, hat to provide protection • Less is more • Loose fitting • Cold: • Compression under, windbreaker over • Running tights • Hat/Gloves-heat loss from head

  10. Layering in the Cold • Base layer • Dry as possible, transports moisture from skin • Wool and synthetics are best options • Mid layer • Insulation • Fleece • Venting

  11. Layering in the Cold (cont.) • Outer Layer • Soft shells (wind resistance) • Waterproof • Breathable • Hats, Gloves, etc. • Importance of keeping extremities warm

  12. Temperature • Add 15-20 degrees to outside temperature • 50 degrees and up: • Summer running attire (short sleeves, shorts, hat) • 35-50 degrees: • Long tights, long sleeves w/ arm warmers, thin gloves • 20-35 degrees: • Wool underwear, high socks, double up or thin jacket • 0 to 20 degrees: • Wind/water blocking fabric, insulated jacket, neck gaiter

  13. Recommendations • Find what works for you! • Comfort • Performance • Be open to change! • Brands switch styles/fabrics • Support local stores! • Fewer and fewer exist

  14. Future Talks • April 22nd: How Weather Impacts Performance: Hot and Cold • April 29th: Optimal Marathon Fueling

  15. Questions??

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