44th BMW BERLIN-MARATHON on 24 September 2017

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Running gear: your equipment should be helping your running performance

2017-08-15

Shoes

If you are thinking about running gear, shoes are of the utmost importance. There is not a perfect shoe for everyone, unfortunately. Get a walking and running analysis either at a sports medical practice or at a good running store. If your gait is incorrect it could lead to overstressing of your tendons and joints. For instance, if you have flat feet, you are more likely to run on the inside of your foot (overpronation). There are plenty of important aspects to consider when shopping for the perfect running shoe: wide or narrow foot, pronation or supination, how the leg axis is formed, and how mobile the ankles are.
Break in new running shoes well ahead of competition day. Wear them on your long runs. Same with socks.

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Socks

For optimal running comfort as well as to reduce blisters on your feet, you should wear special running socks that are thin and breathable, as well as providing enhanced support in the high stress zones. Running supply companies often produce both summer and winter running socks. Get yourself several pairs of running socks and break them in. Chose the ones which fit the best and wear them especially on your long runs and when running in the rain. A safe bet: away from normal procedures, many experienced runners on their long runs are wearing socks which they have worn before, not necessarily running (no washing). They swear it helps.

Shirts, Trousers, Jackets, Sport Bras

You should select your running shirts, jackets and trousers in accordance with your planned training. If you begin training dressed warm to start out, especially at temperatures between 10 and 18 degrees Celsius (50 to 64 Fahrenheit) you may start sweating and end up damp and chilled, especially during runs over an hour. Cotton shirts are not suitable for long runs. Technical gear, on the other hand, dries quickly and is perfect for longer runs.

For winter training, it is advisable to wear a combination of technical underwear, fleece shirts, windbreakers or vests, as well as winter tights (when it is below freezing). In rainy fall weather, a waterproof raincoat with breathable slits under the armpits and in the back can be helpful. In the summer, a running cap will help protect you from the sun’s rays and a running belt for drinks is convenient for longer runs.

For female runners, a good sports bra is important year-round to provide support for the ups and downs of running.

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Optimal gear for race day at the BMW BERLIN MARATHON on September 24

Over the past few years, Berlin has often experienced optimal running weather for the race: a cool start (11-14°C/52-57 F) with temperatures rising to 18-20°C (64-68F), sometimes a bit higher (2009).  In 2010 it rained the entire day.

Top runners also prefer to wear singlets and shorts even when it is cooler, but then often chose to wear thin gloves that they can take off as they warm up. For amateur runners, it is even more important to choose your running gear wisely, as you will be on the course considerably longer than the pros. When runners plan according to the felt temperature before the race, they often end up dressing to warmly. A large amount of the energy we convert is transformed to warmth when we are exercising. What to wear then on race Sunday? There is no simple answer.

In any case, it is advisable to wear technical gear that will help effectively transport sweat, such as a breathable long sleeve shirt and, depending upon your preference, shorts or three-quarter tights. If it is chilly while you are waiting at the start, the foil blankets provided by the organiser at the start are sufficient to get through the cold.  In order to counteract your weakened immune system and heightened chance to catch a cold after the race, it is important to not cool down too quickly, so be sure to at least change into a fresh shirt as quickly as possible.

 

Here's more #beatberlin42 advice on how to improve your preparation for the BMW BERLIN-MARATHON 2017:

Check out the course offers of the SMS Medical Institute to work on your performance!

Don't miss the other #beatberlin42 training advice!


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