Running gear: what to look for when trying on

Buying running gear should be easy but it varies in quality, cut and function so much that it's easy to be overwhelmed. Here's a couple of things to look for when shopping for running clothes.

On the rack/online:

• Function is key
• Shorts - Men: buy shorts with a liner so your junk doesn't jump around. Women: buy shorts with a liner so you don't have to wear your cute underthings and don't give a show while stretching
• Top - Everyone should have a quality wicking top. This is the one area where it's worth spending a little more. A lot of companies claim their shirts wick away sweat but many don't. I recommend Nike, Asics, Brooks, Under Armour and sometimes Road Runner Sports.



Champion sausage bra

• Sports bra - ladies, consider these two things: poke through and jiggle. A lightly padded sports bra will handle poke through. If you don't have much to poke, focus on compression. A tight fit will hold you in place and flatten your pokey parts. HOWEVER, too much compression and you'll be squishing out like a sausage. Check the flesh around your armpits to make sure you aren't oozing out (yep, that's as sexy as it sounds).
• Think big picture
• This is for the ladies. There are a lot of cute tops out there. Many of them have

  

  Cute but bad for layering

  interesting tank styles. This is great looking, until you put your sports bra underneath and most of it shows.If it doesn't have a built in bra, go for a slightly more traditional cut.

In the dressing room

• Comfort is king
• When trying on your gear, hold still for 30 seconds. Can you feel the clothes? Good gear should sit on your body, almost weightlessly. If it feels tight under the arms, it won't get better and may lead to chafing. If it's pinching off the circulation in your thighs, you'll have a hard time running. Don't look in the mirror, just FEEL.
• Now, swing your arms, try to touch your toes and squat. Again, feel the gear. Do the shorts ride up? Does the shirt twist or ride up? Are you already getting overheated as if you were wearing a polyester blanket? If it's not comfortable, you're not going to want to wear it.
• Take look
• Once you know how it feels, see if you like how it looks. Does seeing yourself all geared up make you wanna run? Do you feel faster already? Jump up and down - are you putting on a bouncy show? Hopefully the answers are yes, yes and no.

If the price is right and your gear meets the criteria above, buy! And then get out there and RUN!

Happy trails.

What to Wear Running: What Not to Wear Running

Situation: Running in the dark

What Not to Wear: Black. Even if it has reflective elements. Those little silver strips will only prevent walkers from crashing into you. And only if they are wearing a headlamp that makes those elements reflect. Car drivers, bicyclists and even other runners will not see you. So, unless you're a running ninja...

The Fix: If all your gear is black and you refuse to buy anything lighter, then at least buy and wear something that lights up. Reflective strips (to which I'm pointing in photo) do NOT count. You can barely see them in the picture and I'm only 3 feet from the camera.
My two favorite items:

• Marmut headlamp - bright light lets me see the path, avoiding cracks and twisted ankles, and be seen. Comfortable enough for mid-distance runs, but I prefer to wear a beanie under it for long-distance comfort.
• Amphipod arm band - multiple LEDs can be seen from at least 30 feet and it fits snug around my arm thanks to Velcro. I like to wear it wrapped around the arm that is facing street side for maximum visibility.

 Be safe and happy running!

What to Wear Running: 75 degrees

Temp: 75 degrees, sunny
Humidity/Precip.: Moderate
Wind: 15 mph
Terrain: Rolling hills
Distance: 4 miles

What I Wore: Hat, Road Runner Sports singlet, Nike shorts and waterproof sunblock.

Did It Work: Yes, but barely. 75 degrees with sun can feel very warm, even with a breeze and moderate humidity, so minimal clothes, plus sunblock, was good. As summer continues to heat up, be sure to look for tops that wick sweat well and are breathable. This RRS singlet isn't my favorite for wicking and it has a big pocket in the back (think bike shirt) - putting extra layers over my lower back.

What Would Make It Better: I love small pockets built into running gear, particularly if they're built into the hem or side seams. The RRS singlet's pocket is big enough to hold two tennis balls. I don't know why, but when I'm running - versus playing tennis - I wish it weren't so.

Washing running clothes

As a runner/yogi/cyclist with a day job, I have A LOT of laundry on my hands. If you've landed here because you're thinking about running, consider yourself warned: being a runner is like having a baby in that it generates a lot of dirty clothes and sometimes you'll think "I have no idea what I'm doing!"

I don't have the secret sauce for smell-free running gear but I do have a formula for making gear last and last and last. So, if you're frugal or broke, but love to workout, read on.

1) Hang dry everything, except your socks. Sounds simple until you realize that the image below is what I wore in one week and all of it (except the socks) had to be hung after washing. Every doorknob, chair back and towel rack in my apartment was occupied with drying bits and pieces.

Blurry but you get the gist!

2) Dry before the hamper. If you can, let super sweaty stuff air dry before you throw it into the dirty clothes. At the end of the week, you'll still have a hamper full of funky clothes, but at least none of them will have grown mildew, which is gross and harder to get rid off.
3) Use good detergent. I know, Tide, Win, Penguin, etc. are all expensive, especially if you're on a budget. But buying new gear is costly, too. Thanks to taking care of my clothes, I am still wearing gear from 1998. Can you pick the 13-year-old shirt out of the line up above? Hint, I'm wearing it in the post preceding this one...

Happy trails and smell ya later!

What to wear running in 45 degrees

Temp: 44-48 degrees (7-9 C)
Wind: Calm
Humidity/Precip.: Moderate/None
Terrain: Rolling hills
Distance: 4 miles

What I Wore: Dri-fit capris; Road Runner Sports light-weight, long-sleeve shirt; Asics mid-weight, long-sleeve outer layer and a fleece-lined running cap.

Did it Work: Yes, with a twist: I was running in the hills of Boise, which means 1) the altitude was kicking my behind! 2) the temperature at the foot of the hills was about 4 degrees cooler than up higher, so...
I warmed up easily but was glad to have the layers at the end of the run when the air cooled down.

Travel Tip: I visit my mom in Boise three or four times a year. It's a short flight from San Francisco and very easy, as long as I don't check luggage. A simple way to pack light is to leave a pair of running shoes at her house.
If you have a parental home or timeshare that you visit often, find an out-of-the-way place to stash a pair of running shoes. That way, you don't have to make room in your luggage for another pair of shoes and can't make excuses to not run!

Happy trails (and travels)!

Running in Shorts

It's Spring in the Northern Hemisphere! On the East Coast, that means cherry blossoms, longer days and transitioning to running shorts.

Running shorts may be a right of passage. Many of us, when we first started running, wore whatever workout shorts we had lying around. If we were dealing with weight issues or modesty, we didn't want to show a lot of leg and held onto our tights for dear life. I know people who think they don't deserve running shorts because they "just jog." If any of these scenarios sound familiar, I say, if you're getting out there at least once a week and are logging more than a mile per run, it's time to dress like what you are: a runner. Buy some running shorts.

What to Know, Before Go (to the store)
Running shorts come in different cuts.
There is the kind that Usain Bolt might wear, with a split up each side, allowing a full range of motion. Unless you're very fast, have an extremely long stride or have a tattoo on your hip that you're dying to show off, I suggest you leave these on the hanger. Get ones that have a small split or even just a dip, on each side.
There's also low-rise and standard-rise waist. I prefer low rise because I have a short torso. Standard is good if you have a long torso or a fuller mid-section. Go with what looks good on you.

Real running shorts have a liner.
This may seem odd to a first-time buyer of running shorts, but real running shorts come with the equivalent of built-in underpants. The liner of my Nike and Brooks shorts are white. My Pumas, pictured here, are extra fresh because the liner is black. Either way, unless the shorts are too tight, nobody else can see them, so it doesn't matter.
The liner is valuable for a couple reasons. First, it keeps you from having to run in your everyday underwear. Be they boxers, a thong, lacy, heavy cotton briefs or commando, none of these are good options when you're out in the elements, doing a repetitive motion and working up a sweat.
Second, it keeps your shorts from clinging to your sweaty booty. I know, vanity is a sin, but I stand by my desire to look as cool as possible while running and clingy, sweaty, saggy shorts don't help.
Good running shorts have a pocket.
I have a cousin in Colorado who is a track star. The one time we did a long run together, she kicked my butt while wearing Champion basketball shorts, which don't have a pocket. Around mile 13, she lost her ID, which she was carrying in her sports bra. We spent 30 minutes stiffening up as we retraced our steps, slightly hunched over, looking for something that could easily have fit in a shorts pocket.
When runners head out, we almost always need to carry keys, money, an ID or lip balm. Good running shorts make that easy with a pocket that is either sown into the liner, near the waistband, or a zip pocket in the back, like the shorts pictured here. 

Running shorts are made of nylon or a wicking fabric.
Once again, cotton is rotten when it comes to running. Cotton running shorts tend to bunch up between your thighs and they show how sweaty you are with stains and sags. Basically, cotton shorts make you look like a struggling runner, even if you're feeling strong. Nike, Brooks, Asics, Puma and RoadRunner all offer great, wicking shorts. When you're shopping, the description on the tag or in the catalog should include something about taking moisture away from skin, helping keep you dry. If they feel and look good, buy those!

It might not be warm enough to wear shorts around town, but when the temps hit 50, it's time to work on that mid-thigh tan line that says "I'm proud to be a runner!"

What to Wear Running: Hills, hills & more hills

Temp: 45, sunny
Wind: Mild
Precip./Humidity: Moderately low
Terrain: Hilly!
Distance: 6 miles

I took a little break from distance running while New York went through a series of snowstorms that put outdoor runners and owners of dogs to the test.
But now it's warming up. The path is clear and I had to get back on it to be ready for the NYC 13.1 in less than a month. I ran hills. It was rough. Thanks to the hill shuffle (not really a run, but NOT walking) and holding onto a visual of myself at the end of my last marathon (I temporarily aged 40 years), I kept going, stayed upright and finished. Now I'm sore.  Like, 'couldn't run out of the house if it was on fire' sore. It's great to be back.

What I Wore: Road Runner Sports long-sleeved, light-weight tech top; knit gloves; brimmed cap; Puma shorts; sunblock.

Did It Work: Perfect. I was cool heading out and just a little sweaty on the way back. The weight of the top was perfect - even on all those hills, I didn't over heat.

Yoga tomorrow. Rest on Friday. Maybe 9 on Saturday.

What to wear running in 20 degrees, sunny & snowy

Temp: Mid-20s & sunny
Wind: Gusts up to 18 mph
Precip./Humidity: Moderate
Terrain: Mostly flat, often covered in several inches of snow
Distance: 8 miles

What I Wore: Knit hat & gloves; neck gaiter; Road Runner fleece-lined tights; Nike dri-fit tank top under an Asics 1/4 zip, wick-away, long sleeve, mid-weight top under a Nike heavy-weight, dri-fit running jacket; thick socks; and my 2nd best pair of shoes (my ING NYC Marathon Asics). And, of course, sunblock.

Did It Work: Yes, and based on my comfort from the start, would work for almost any distance.
On the out bound, I was running into the wind. I was glad to have the gaiter to cover my nose and mouth. On the return, I was facing the sun and the wind was at my back. It practically felt like spring! I partiallyunzipped the jacket and Asics top, to let a little steam out, and stayed comfortable.
And, I was glad to have worn the Asics because they still work great but I didn't mind getting them wet in the snow and slush.

Note: A male friend on Twitter pointed out that he can't relate to one of the items I wear on a run being a "regular sports bra." Good point, so from now on, let's just assume I'm wearing a sports bra and, unless it's remarkable in its length, or all that I wore, I include it.
I do think a good sports bra is key to a happy run (for women) though, so coming soon: my thoughts on the least seen, most worn (by women) piece of gear.

Weird Science: Today I experimented with making a knit glove wind proof by wrapping it in tape. I had recently read in Runner's World that you can make running shoes a bit more winter friendly by wrapping the tops of them in duct tape. This made me wonder if I could do something similar with knit gloves and packing tape. If you don't have the money or the space for multiple pairs of autumn and winter gloves, converting a knit pair with tape seemed like a solution.
It didn't work. My hand that was wrapped was no warmer than the unwrapped hand AND as I started to sweat, the glove got damp. With the tape wrapped around it, the fabric couldn't dry and, as we all know, wet clothes and cold weather don't mix. I had to unwrap the glove after less than 2 miles and suffer the cold as the wool dried.

What to wear running in 15 degrees & sunny

Temp: 26, but 'feels like' is 13, sunny
Wind: Headwind up to 20mph
Precip./Humidity: None/low
Terrain: Flat
Distance: 7 miles

What I wore: Learned my lesson from the other day. Tank sports bra; light-weight, long-sleeve tech top; wind-resistant jacket; knit hat; ski gloves; Road Runner thermo tights; thick socks.

Did it work: Yes! A little cool when I first stepped out, but was comfortable almost immediately thanks to all of my wind-proof gear.

I'm in love: In December, my hands were freezing when I wore knit gloves on windy days. Being a frugal runner, I didn't want to buy any more gear, so I dug around and found my Nike ACG ski gloves. I'm typing right now, minutes after a run, without having to wait for my hands to warm up. My ski gloves are a little bulky, but great on these cold, windy days because they are:

• wind proof
• long (so no drafts up my jacket sleeve or down the glove
• lined with fleece
• come with zip-off outer mittens that are also fleece lined, so they can be worn on their own

Today I'm going to buy some duct tape and try modifying a pair of knit gloves, just to see if they really can be made windproof and warm with that magical gray tape.

What to wear running in 17 degrees

Temp: Upper 20s with a feels-like of 17, sunny
Wind: Gusts up to 18mph
Precip./Humidity: None/dry
Terrain: Rolling to flat
Distance: 4.75 miles

What I Wore: Knit hat; Nike ACG wind-proof, elbow-high ski gloves; tank-style sports bra; dri-fit tank top; wick-away, long-sleeve shirt; wind-proof jacket; Road Runner winter tights; neck gaiter.

Did It Work: No. Unless you're a wrestler or jockey who is trying to make weight, try not to sweat off the pounds, like I did. It isn't real weight loss and being dehydrated will make you tired and slow. I totally over-compensated in response to having been in warm weather for the last three weeks.

What I Would Change: I needed to lose a layer and a half. When I do it again, I'll wear a regular sports bra (instead of tank) and leave off the dri-fit tank top. I would still wear the tights because they are wind-proof on one side, so my leg muscles stayed warm and relaxed.

What to Wear Running in the Dark 1

For many of us, winter running means being out in the dark. Last night, a runner in NYC was hit by a car through no fault of his own - the driver admitted to being on Percoset while driving. My point is, running in the dark is dangerous, but there are some things we can do to keep ourselves safer.

• Run on the sidewalk, not street, whenever possible. 
• Be extra careful when crossing the streets because cars that are turning might not be able to see you until it's too late. 
• Keep your music, if you listen to any, fairly low, so you can hear cyclists and cars that are coming up from behind. 
• Dress to be seen.

Many brands boast having reflective elements on their clothes, but often they are just small strips or piping on the sleeve. For example, Lululemon and Road Runner both make mention of their reflective logos. It's a nice touch, but a 1/2-inch logo is not going to be seen by a fast-approaching vehicle.

An inexpensive solution to the problem of being seen at night is one of those reflective vests - sort of like what crossing guards wear. You can pick one up for less than $20 from most outdoor stores. However, they really provide no benefit other than visibility and usually aren't a great fit if you're slim.

My favorite reflective gear is my Illuminite jacket. It is wind and water resistant, so it's a great winter running piece, and the sleeves are covered in a special material that is absolutely brilliant when it comes to reflecting headlights. Plus, it has an iPod pocket in the sleeve and a pocket in back for keys, gels or whatever other small items you want to carry. I think it was designed for cyclists, but it's great for runners, too.

Be safe out there and enjoy your runs!

"Balmy" mid-40s in New York

Temp: 47 and overcast
Wind: Very little
Precip/Humidity: None/High
Terrain: Rolling to flat
Distance: 9 miles

What I wore: Shorts (yes, in December!); tank-style sports bra; Road Runner Sports light-weight technical top; knit hat and gloves.

Did it work: Yes. I slowly worked up a sweat, but never enough to make me cold when the wind blew. Also, I was glad to have the hat covering my ears and the back of my neck, especially around the 5-mile mark, which is always a cold spot with more wind.

Quick tip: If you like to have your legs covered or hate being cool at any point in your run, wear light-weight tights in these conditions.

Check it out! Thanks to this useful website, you can see my run and, if you're in the area, do it yourself. Or, create a new run that works for you. http://www.mapmyrun.com/route/us/ny/flushing%20corona%20park/861126088958561606