Don’t Knock Your Socks

You can get away with almost any sport sock if you’re running a few miles, but if you’re training for a marathon, your feet will thank you if you don’t skimp on socks. Good quality padded, moisture-wicking socks will last for a few years (believe it or not), depending on how much you wear them, and it is worth the money to get a few pairs. Some running socks have additional padding in the heel and forefoot, which makes them more comfortable for those 20-mile training runs.



If you have orthotics and you need to remove the cushioned insole that comes in your shoes, padded socks can replace some of that lost cushioning. The moisture-wicking trait is especially important because sweaty or wet feet are more likely to blister. When you are trying on a new make or model of shoes, bring the socks that you usually train in with you, and see how they fit. For the marathon, thick socks are a good bet. Unless you are running at a 6-minute pace and wearing lightweight racing shoes, thicker socks will provide some additional cushioning over the long miles of the marathon.

Cold Weather Gear: The 20-Degree Rule

Some people prefer to run inside on a treadmill when the temperature drops. But if that’s not an option or if you just like to run outside, here’s a good rule of thumb:



Dress for 20 degrees warmer than the thermometer says. If it’s in the 25 degrees Fahrenheit, for example, it will feel like 45 degrees (more or less, depending on the wind). If you feel a bit chilly for the first 1-2 miles, you’ll probably be comfortable during most of your run.


The key to staying comfortable is lightweight layers, rather than one heavy layer. Start with a moisture-wicking shirt, add another shirt on top of that if it is really cold add a running jacket that is breathable, but also has some wind and water resistance. If you live in the north, choose a jacket with less breathability and more wind resistance to keep you warmer. In a moderate climate, choose a jacket with more breathability. I recommend owning one item of several types of outerwear: A lightweight vest, a breathable but water-resistant jacket, and a windbreaker that’s less breathable but keeps out more wind and water.

Cotton Is Rotten For Running Clothes: Choose Moisture-Wicking Fabrics

Fortunately for marathoners, sports apparel has come a long way from the cotton t-shirt. You can wear almost anything to run a few miles, but a marathon is different. You’ll be running for hours, and moisture-wicking clothing can make a difference in your comfort and in your ability to race and focus on other things, like keeping your pace and enjoying the experience. Different apparel manufacturers have different names for their moisture-wicking fabric, including Dri-Fit from Nike, ClimaCool from Adidas, and almost any gear from Under Armour. If you want to spend a little less, Road Runner Sports, online at roadrunnersports.com, has its own line of apparel made from moisture-wicking fabric that is reasonably priced and high-quality; look for DryRoad or DryLine on the label.

Pick Apparel With Pockets

Shorts or shirts with zip or mesh pockets are perfect for carrying gels on a long run or during a marathon. Some runners like belts or backpacks with slots for water bottles, energy bars and gels, and other odds and ends like tissues or Advil. But I recommend pockets because a belt is one more thing that will be rubbing against you for 26 miles, and there’s the possibility of chafing and blistering, even if you wear it regularly, because the belt doesn’t conform to the shape of your body over time. Plus, marathons will have water stops, so unless you are carrying your favorite energy drink, there’s no need to tote your own water.

But beware of key pockets. I won’t trust my keys to a pocket unless there is a zipper or Velcro. If you have to carry keys on a long run or marathon, take only the key or keys you need and use a safety pin to pin them inside the waistband of your shorts, or pin it inside the mesh pocket.

Here Comes The Sun

If you’re out on a long training run for 2-3 hours during the spring, summer, or fall, use a sweatproof sunblock to help prevent a painful sunburn the next day. Although you’ll probably sweat some of it off on a hot, humid day, a sweatproof formula sunblock stands up to sweat much better than a standard formula. Many skin care manufacturers including offer sweat-resistant sunblocks at prices ranging from less than $10 a bottle to $30 or more. You don’t have to spend a lot on sunblock, but make sure you use a lot. Don’t forget the backs of your legs and the back of your neck.

Women: If The Bra Fits, Wear It

Training for a marathon involves running for hours at a time, and if you have an ill-fitting sports bra, you will know it by the chafe marks you’ll see (and feel) after the run. If you don’t already have a favorite sports bra, try on a few styles and find one that feels comfortable in the store. If it’s not comfortable when you put it on, it probably won’t feel comfortable after 15 miles of running. But it should feel snug; you don’t want to be bouncing. Read the labels and make sure that the bra advertises maximum support for the cup sizes. If your local store doesn’t have a spectrum of sizes and styles that appeal to you, user-friendly online resources include championcatalog.com and roadrunnersports.com.

Ideally, don’t wear a brand new bra on the day of a race or a long run. Test it out on short runs first, and if you’re not happy with it, either exchange it, or if it is comfortable but not supportive enough for running, keep it to use for the gym or yoga or another low-impact activity.

Watching Your Clock

A basic stopwatch is a useful tool and helpful for all marathon runners. If you are not sure of a distance, or if you are traveling, you can use your watch and just run for half and hour, or an hour, depending on your training schedule. And you can get a general sense of how you’re feeling by comparing how long it takes you to run the same route under different whether conditions, and when you’ve had different amounts of rest the night or nights before. You don’t need a $100 watch to do that. You can buy a simple stop watch almost anywhere, from a department store to a catalog or a sporting goods store, and even an expensive model should last for several years.

The Long And Short Of Running Shorts

You can wear almost any style of shorts for most runs of 5 miles or less, but if you are running longer distances and training for a marathon, chafing becomes an important factor. Choose the wrong shorts and you may be uncomfortable at best, and distracted by painful chafing at worst. Your running shorts should add to your comfort, not add to your discomfort. I find most shorts bunch up on me when I run, so I wear fitted, cycling-style shorts. Depending on how much leg you want to show, you can find fitted shorts (or baggy shorts) with inseams ranging from 2 or 3 inches to 9 inches. Many men’s shorts styles have breathable liners for extra comfort.

Tights, Or Not So Tight

When it’s cold, running tights are a runner’s best friend, especially if you are out for two hours on a long training run. But if you don’t feel comfortable in body-hugging tights, don’t despair. Most manufacturers offer several styles of running pants, including boot-cut and wide-leg styles. But the same principle holds true for running pants as for shorts; excess fabric can bunch up and cause chafing. Try on running pants on with your running shoes to be sure that your boot legs or wide legs aren't dragging on the ground, where you might trip on them.

Running Apparel Care: Cold Wash, Air Dry

Washing running apparel in cold water on the delicate cycle (with a gentle detergent such as Woolite) will prolong its life. And hang running clothes to dry. Because they are made of moisture-wicking fabric, they will dry within a few hours and they’ll be ready for your next run.

Wash your running socks in your choice of warm or cold water and dry them in the dryer, even moisture-wicking socks. Putting running socks in the dryer makes them softer and more comfortable, and in my experience machine-drying doesn’t seem to wear out the fabric in socks the way it can in other sports apparel.

Running Shirts: Choose Any Style In A Fabric With Substance

Depending on the weather and on your level of modesty, you will be running in a long-sleeved shirt, short-sleeved shirt, tank top, or just a sports bra. If you like V-neck t-shirts, choose one. If you like mock turtlenecks, that’s fine. There’s no right or wrong when it comes to style, but it is the substance of the shirt that counts.

Moisture-wicking fabrics are essential, especially in a shirt, since a shirt will be in direct contact with your skin. If you haven’t worn moisture-wicking shirts to work out, you are in for a treat, and if you have, use your marathon training as an excuse to buy another one. You should have at least two long-sleeved moisture-wicking shirts and two-short sleeved shirts on hand, so no matter what the season, you have a dry shirt and a spare. These shirts aren’t cheap, but you can find good deals if you shop around or buy long- or short-sleeves at the end of the season, when stores are bringing in new merchandise and catalogs such as championcatalog.com and roadrunnersports.com have clearance items. If you take care of your running shirts, they will last for years because they don’t wear out as quickly as shorts or tights, which are subject to more friction.

Running Sock Tips

Most of us devote many hours to the selection of a new running shoe, but buy our running socks as an afterthought. And that's a mistake, because your shoes and socks are a team. Here are a few tips on selecting the right running socks for you:

• Seams. Look for socks that don't have seams that will chafe your toes. Cheap socks almost always have a prominent seam that can cause real problems after only a few miles.

• Thickness. Be consistent with the thickness of the socks you buy. Ultra-thin or ultra-padded running socks can result in effectively changing your shoe size.

• Fabric. Choose socks made with a synthetic fiber that wicks moisture away from your feet. Your feet will be more comfortable.

• Fit. Running socks are designed to fit a range of shoe sizes. To avoid blisters, select a size that doesn't leave extra fabric clumped around your feet and toes.

Cold Weather Running Apparel

Plan to dress in layers when the weather turns cold. Most experts recommend up to three layers. On the inside, wear form-fitting polyester or another lightweight fabric that wicks away moisture. Polyester – such as a fleece pullover - is also a popular choice for the middle, insulating layer. Finally, the outer layer is for protection from the elements: wind and precipitation. Nylon and polyester running jacket and pants – often treated to repel moisture - are commonly used.



Cool, dry weather may call for only two layers. One note of caution, though: Not all fleece is created equal. Most fleece products are not windproof, which is something you don't want to discover a few miles from home when the wind picks up.

Fabrics: Don't Go "Au Natural"

Cotton may be a natural fiber, but it naturally holds moisture and takes quite a while to dry. This is an important consideration for running apparel.

For your socks, undergarments and shirts, choose a moisture-wicking, quick-drying fabric like DuPont's CoolMax. Dry garments cling – and chafe - less then wet ones. Quick-drying fabrics also help you stay cooler.

For your shorts, nylon and microfiber are good choices. They're lightweight, dry quickly, and usually don't chafe. Cotton shorts – such as old-fashioned gym shorts – hold in moisture, bunch, and chafe.

Do You Need Special Running Clothing?

If you'll never run more than a just a few miles at a time, and if you won't be facing any severe weather, you probably don't need to buy any special running clothing. However, even if this does describe you, you'll still be more comfortable wearing clothes designed specifically for running.

Most running clothing is made from hi-tech fabrics and designed with the specific needs of runners in mind. Street clothes – even “gym clothes” – simply can't match the fit and function of clothing made especially for runners.

Running Gear: Watches

A good runner's watch isn't essential, but it's one of the most useful pieces of gear you can own, and one that most runners wouldn't be without. Not only do they help you keep track of the time, but they can also serve as stopwatches, lap counters, and timers. Here are a few tips on choosing a good watch.
• Price. You don't have to pay a lot to get a decent running watch. For about $25 - $30 you can get a good watch that provides elapsed time, lap times, a countdown timer, an alarm, and more.
• Band. Nylon is your best bet for a watchband. It's light, breathable, dries quickly, and doesn't rot like leather when exposed to repeated drenchings in sweat.
• Analog vs. digital. A digital watch is definitely the way to go. They're simply easier to read.
• Face. Be sure the numbers are large enough to read easily while you're moving. And if you run after dark or before dawn, get a watch that lights up.

Running Short sTips

It's nice to look good, but comfort should be your first consideration when buying a pair of running shorts. Use these tips to choose running shorts that meet your needs:

• Choose running shorts with a built-in mesh liner. They're cooler and more comfortable than wearing a separate undergarment with unlined shorts.

• For greater freedom of movement, choose a half-split running short over a v-notch short. (Look at the side seams of the shorts. The names are descriptive.) If modesty is a concern, you'll prefer the v-notch style.

• “Compression” shorts – those tight stretch fabric shorts - are a little warmer than traditional running shorts. You may prefer them for cooler weather.

• Shorts with a built-in belt are more constricting than those just with an elastic waistband. Go for comfort.

• Baggy shorts with long inseams are heavier and hotter than more traditional running shorts, and provide no advantages.

Covered: Head to Toe

We'd never forget a warm running shirt on a cold day, but sometimes we neglect to protect two important areas: our hands and head.

On merely cool days, a pair of inexpensive cotton painter's gloves will do the trick to keep your fingers warm and comfortable. Gloves made from Thermolite brand fabric work well for cold – but not frigid – days, and they're fairly cheap, too. When it gets really cold, fleece lined with a windproof barrier or insulated gloves are a good choice.



Hats do double duty. They protect from the sun, and they protect from the cold. If sun is your concern, a cheap white painter's hat can serve. Or a cycling cap. For a few dollars more, you can spring for a nylon cap with mesh sides.



In the winter, watch caps are popular. A polyester knit is fine, except on seriously cold days. Then turn to a lined hat. If it's really cold, consider a balaclava helmet to protect your face.