From cap to socks. What you need for jogging
You don’t need to buy special equipment for one-time running workouts, but if you want to train “according to the mind”, do without injuries, run until retirement and even longer, then it is better to choose clothes responsibly. From the novelty “The attraction of the super marathon” we present a list of what you need for running training. The author of the book and the senior coach of the Russian national daily running team, winner of the European Cup in daily running Maxim Vorobyov comments. The recommendations are written for those who dream of running a super marathon, but for beginners, the advice will be useful.
It is the most important item for the runner, and especially for the supermarathon runner. Not only the result, but also the mood and health depends on good, correctly selected shoes. A model that fits perfectly to one runner will only cause grief or injury to another. The reason is in the differences in the shape of the foot, arch, positioning of the leg when running. Finally, it is corny in height and weight. The hard sole of the sneakers will seem “wooden” to a light, short runner, but for a tall, with pumped-up athlete’s muscles, it will be just right.
When choosing sneakers, it is better to focus on recognized brands that have established themselves in the running world, and remember that shoes that fit well when standing or walking can behave in the most unpredictable ways during running. To mitigate the moment of impact of the foot on the ground, large manufacturers provide a special shock absorber in the heel (and sometimes the forefoot). For example, Nike pumps in compressed air. Mizuno uses a plastic spring, Adidas uses a steel one, Asics uses a special gel that works in the most physiological and natural way on impact. The undisputed leader in popularity among ultra-runners is Asics, which has specialized in running shoes for several decades. But shoes from Nike, Mizuno and other companies also have their adherents.
You will need at least three pairs: one for training and two for competition – lightweight for marathon distances and thick soles for super marathon distances. Leading athletes have 5 to 12 pairs of shoes for all occasions.
The running resource of good modern running shoes ranges from 1200 to 2000 km, depending on the model and brand of footwear. The more “cool” the model, the more durable it is. By changing your shoes every day during training, you can extend their lifespan up to a year or more. Having exhausted their resource, sneakers either begin to creep at the seams, or lose their cushioning properties, or both happen at the same time. Running in shoes with worn out soles that have lost their cushioning is almost certainly dooming yourself to injury, more or less severe depending on the circumstances. And one more thing – never go to the start of the supermarathon in new sneakers! Even if the model is well known and tested, it is this particular pair that needs to “make friends” with your legs in advance. Breaking this rule guarantees blisters and dramatically increases the chances of injury and retirement. If you intend to run 100 km or more in your chosen shoe, run at least 40 km in your training (or competition). If they perform well during this run, try them out in the super marathon as well.
Anthem wearing a cap
The cap is one of the greatest inventions of mankind After sneakers, it is perhaps the most important item in the outfit of an ultra-marathon runner, primarily due to its versatility. Below are the main functions of the cap.
- In hot weather, it protects against overheating by the sun’s rays and, as a result, sunstroke.
- The cap can be wet, and for some time it will cool the hot head.
- The visor of the cap protects the eyes and the upper part of the face from the sun.
- In the rain, the visor prevents the trickles of water from flooding the eyes.
- In the rain, the cap, especially dense, does not allow instant head wetness and hypothermia.
- In cold weather, a warm cap warms your head.
- In dry weather – protects hair from dust.
You begin to understand the value of the cap when training in conditions of frequent weather changes – in the off-season or in the mountains. In the morning the sun is hot, it seems – warm, even hot, but an instant gust of wind instantly changes the picture. Clouds are coming, pulling cold, it starts to rain. The cap serves faithfully during all trials. It is better to have two or more caps. One in case of heat – as lightweight as possible. Another for cool and rainy weather in thick fabric.
T-shirt, T-shirt and underpants
Don’t underestimate the role of clothing. In the heat, it saves from overheating and burns by the sun’s rays, in the cold it warms. And at any moment it can fail, leaving bloody marks on the body – the result of rubbing the skin for several hours. In hot sunny weather, a T-shirt is preferable to a T-shirt. Although it seems warmer at first glance, it reliably protects. How many times have we seen the burnt shoulders and backs of runners who have forgotten that sunlight will continuously pour on them for at least seven hours? I recommend white.
The main principle when choosing clothes is fewer seams and softer material (modern synthetic is best). Any clothing to participate in the super marathon must be tested in training. The bigger, the better. All of the above applies to sports shorts.
Socks should be seamless or with minimal seams. The least suitable are cotton or bamboo, which is now fashionable: they get wet with sweat and rub calluses. The best choice is synthetic socks with lycra. They perfectly keep the feet from scuffs and calluses. Woolen or terry socks are good for colder weather.
Leggings, Cycling Shorts & Sweatpants
This is a necessary warmth for your feet in cool weather. The main thing that is required of them is not to let their feet get wet and freeze. In strong wind, rain or a combination of both, it is good to use windproof and waterproof trousers made from Bologna or similar modern materials. Many people prefer to run ultramarathons in bicycles even in the heat, as they rub the inner thighs much less than regular sports pants.
In cool or even frosty weather, a warm jacket or jacket, gloves and a hat are required. Give preference to modern materials that wick sweat away from the surface of the body. Warm socks, possibly worn over thinner socks, will keep your feet from freezing. During a daily run, a difference between night and day temperatures is inevitable, so take care of the possibility of insulation in advance so as not to waste precious time. The same applies for rainy weather: prepare a waterproof cape and dry clothes to replace.
Clock and heart rate monitor
There were no heart rate monitors in my youth. As an exception and for research, I was given a heart rate monitor several times from the sports laboratory of the Institute of Physical Education. I ran a couple of times with him in training and the same number in competitions. That’s all. Meanwhile, the heart rate monitor is a huge help in training. Using it wisely, you can make much more progress. There is no need to talk about a stopwatch, without it it is simply impossible to achieve significant success.
Now there is a huge selection. You can purchase both well-known brands with additional distance detection functions – Polar, Suunto, Garmin – and simpler models, for example Sigma. The choice is yours, but remember that no matter how advanced the heart rate monitor is, it only displays your state in training and cannot instantly improve your form.
For even more tips and fun stories, check out The Attraction of the Super Marathon.
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