Tag Archive for: running

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What to Wear on Your Run Based on the Temperature

Be prepared for any weather on your next run when you know what to wear

Knowing what to wear can keep you running in the hottest days of summer and the coldest days of winter. If you aren’t dressed properly you could experience discomfort while you’re running. You won’t have to skip a run because of the weather when you’re dressed in appropriate running gear. Summer running clothes are obviously different from winter running clothes. But how different?

Wear a rain jacket if it’s raining and layer according to the colder temperatures.

You’ll need to focus on entirely different things when you’re running under different temperature conditions. For the spring and summer months, ventilation is key. The more breathable your clothes are, the more comfortable you’ll feel. But for the cold winter months or wet-rainy days, your clothes should be made of insulated material and you should dress in layers. Check out our helpful advice and know what to wear based on the temperature. Whatever the weather, stay safe on your run with these 7 safety tips.

90°F+

Light-colored, sweat-wicking gear is essential when temperatures exceed 90°F.

This kind of weather is extremely hot so ventilation is critical. Running in light-colored singlets and shorts is ideal. Some women run in their sports bra and some men run shirtless. Make sure you apply sunscreen! Moisture-wicking socks help keep your feet dry. You sweat a lot, so quick-drying material can wick away sweat without slowing you down. A hat and sunglasses are crucial too as they will protect your head and eyes from the sun’s rays. Pro tip: here are some additional ways to beat the heat.

70-90°F

This kind of temperature is still warm for most runners, especially if it’s muggy with humidity. Again, running gear that’s light-colored and wicks sweat is ideal. Shirts, singlets, and shorts will work in these temperatures. Wear reflective running gear and follow these safety tips if you run in the early morning or evening.

60-70°F

Leggings and a pullover are great to wear running as temperatures begin to drop.

When the temperature begins to drop, that usually means runs are getting longer and longer. You might still wear a shirt and shorts, but you might also include a thin pullover. It’s a good idea to dress in layers if needed because you can always take off the pullover and tie it around your waist. As your miles increase, make sure you properly recover by following this long-run recovery timeline.

50-60°F

This temperature range is ideal for most runners. Opt for your favorite running shirt and a comfortable pair of running shorts. Don’t forget your pullover. As temperatures begin to drop, you’ll want to wear a hat to help keep your head warm.

40-50°F

This kind of temperature can be extremely pleasant for an outdoor run. A long-sleeved pullover, shirt, shorts, and moisture-absorbent socks will set you up for a great running experience. As the temperature falls below 45°F, consider swapping out your shorts for leggings. Wear a hat or beanie to keep your head warm. Consider gloves if your hands take a long time to warm up. Follow this 10-minute warm-up to get your body ready to run in the colder temps.

30-40°F

Moisture-wicking socks and comfortable shoes are essential for all temperature ranges.

This is when you’ll start to feel chilly on your runs. It’s time to start layering! You’ll need at least two layers on top, running tights, and wind/waterproof gloves. Add a third layer on top if you don’t like the cold. A headband or beanie can keep your ears warm. Moisture-absorbent socks are still necessary. 

20-30°F

It’s time to bring out your lightweight jackets! A base layer and two long-sleeved tops will keep you warm. Add your lightweight jacket on top of that to prevent yourself from feeling cold. You’ll also need thick running pants. Alternatively, consider thermal leggings and wear your running shorts/capris/track pant on top of it. Add your moisture-absorbent socks, warm gloves/mittens, and a cap for your head, and you’re ready for your outdoor run! 

Even if you live somewhere where the temperature can go from crazy hot to biting cold within the same year, you can keep up with your outdoor runs with the right outfits. This is the complete list of clothes you need to run for any temperature. As long as you dress accordingly and know what to wear, you can knock out those runs and keep your training on schedule.

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Learn to Set Training Goals That’ll Propel You to the Finish Line

Properly set training goals for a successful training experience

Running is a proven way to boost your health, improve focus, find motivation, and build discipline. As a new runner, you probably already have some goals in mind. Maybe you want to lose weight, finish your first half marathon, or enjoy the benefits of running. Whatever your reasons, you’ve just embarked on a journey that can change your life. However, without structure or clear goals, many new runners give up after a few training sessions. Setting short-term goals can give you milestones during your training journey to your larger goal. Learn to set training goals so you can build motivation and confidence that will guide you to the finish line.

The keys to set training goals

The road to success follows many paths. Credit – Jordan Vonderhaar

Often, runners use races as a way to test their training, meet other runners, and feel a sense of accomplishment. As a beginner just starting out, setting achievable training goals is key to maintaining motivation. Your main goal might be months away. When you set training goals along the way you give yourself a better chance at crushing your training plan. Follow the four steps below as you set training goals for the next event on your calendar.

  1. Visualize long-term goals

Do you want to run a marathon or half marathon someday? Training for and completing longer distances will take time, practice, and commitment, especially if you just started running. Setting and committing to a long-term goal gives you something to work toward. Half marathon training might take 4-5 months. Marathon training could take longer. Both of them are possible! A long-term goal helps you visualize what you’re aiming for. Once you know your destination, you can build a training plan that helps you reach that goal. In order to remain motivated and stay on track, you need milestones along the way.

  1. Setting smaller goals

Smaller goals will lead to your ultimate goal.

Those new to running or training for an event may not be aware of the potential pitfalls that can interrupt your training plan. You can get hurt if you push yourself too much too soon. Injury can occur if you don’t properly increase your mileage over time. Your recovery will be slow if you don’t follow our long-run recovery timeline. This could prevent you from reaching your ultimate goal. 

Small term goals have three main purposes: 

  • Steadily building your strength, stamina, and self-confidence
  • Keeps you motivated and on track steady
  • Creates incremental steps that’ll guide you to your main goal. 

You need to gradually build yourself up as you begin. If you start by running 30 minutes a day, slowly build off of that amount. If you begin by running 2-3 miles, then build from that amount. Make sure your body feels good and that you give it the rest it needs. Stick to your training plan as much as you can. Swap a run day with a rest day if needed. But make sure you’re eating healthy, hydrating properly, and getting quality sleep. These 12 tips can help make running that much easier during training.

As your training progresses, you’ll move on to longer distances and increased times. Your short-term goals are like small steps you take to reach your destination. Think of it this way, when you’re climbing a large set of stairs, you can’t just jump from the bottom step to the top. You have to walk up the stairs to reach your destination. Your short-term goals are those small steps that’ll get you to the top.

  1. Achievable and actionable steps

Your goals will empower you!

Training goals that you can achieve will empower you and keep you enthusiastic about running. Numbers and statistics can be a huge friend when you’re setting achievable goals. If you feel good after 3 miles, try 4 or 5 miles next. Don’t jump to 7 or 8 miles. Gamifying your running experience can help you too. There are many apps, like Under Armour’s MapMyRun, that you can use along your running journey. Using apps that measure your time, mph, speed, distance, and heart rate assist you in actively measuring your success. 

When you realize that you’ve achieved the short term goals you’ve set for yourself, you’ll be more inclined to pursue harder goals. Your achievable training goals should take into account the following: 

  • Your current health status. 
  • Any underlying health conditions you may have, such as issues with blood pressure, heart conditions, diabetes, etc.
  • How much time you have to invest into your regimen. 

Enjoy the journey to the finish line! Credit – Jordan Vonderhaar

Personalizing your training regimen instead of following someone else’s will help you achieve the best results for you. If you need to take longer to reach your main goal, that’s fine, this is your journey! The goal is to reach the finish line in a way where you’re healthy, motivated, and happy.

  1. Ask veteran runners for guidance

If you feel intimidated at the thought of talking to a veteran runner, then don’t worry! Remember that once upon a time, they were in your shoes. They have tips and tricks that can help you become more efficient during training, like how to effectively warm-up before a run. They can tell you about the latest gear, hydration and nutrition products, and their personal road to success. You just might make some new friends!

Working your way towards your ultimate goal is a journey in itself. The road won’t always be easy, but setting small goals along the way can help. They decrease your chances of giving up, give your body the time to recover and build muscle, and drastically increases your chances of reaching your ultimate goal. If you’re looking for additional advice, learn how to incorporate the ABCs of goal setting.

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15 Quotes to Get You Motivated in the Morning

Get motivated in the morning to crush your run or workout

What do runners around the world share? A passion for running. There is an inherent motivation for the sport that runs deep within every runner. You’ve seen this passion in your friends when they get up at the crack of dawn for their morning run. You know they’re motivated in the morning. Watching them leaves you inspired and bewildered at the same time. You probably wonder what motivates them to wake up so early. It could be one of the quotes below or a powerful running mantra.

You’ve probably tried setting an alarm, prepping your running gear the night before, and even asked your running buddy for a wake-up call. But nothing worked! Try a motivation boost. Here are a few quotes to help you get motivated in the morning.

Motivational quotes

1.”Always wake up with a smile knowing that today you are going to be a step closer to your dreams.” – Anonymus 

2.”What you do today can improve all your tomorrows.” — Ralph Marston

3.”The secret of getting ahead is getting started.” — Mark Twain

4.“Don’t just dream about winning, train for it!” — Mo Farah

5.”Good morning is not just a word. It’s an action and a belief to live the entire day well. Morning is the time when you set the tone for the rest of the day.” – Anonymus

6.“Run when you can, walk if you have to, crawl if you must; just never give up.” — Dean Karnazes

7.“Pain is temporary. Quitting lasts forever.” — Lance Armstrong

8.“Don’t run to add days to your life. Run to add life to your days.” — Ronald Rook

9.“It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” — John Bingham

10.”The biggest sources of motivation are your own thoughts, so think big and motivate yourself to win.” – Unknown

11.”You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C Maxwell 

12.“The miracle isn’t that I finished. The miracle is that I had the courage to start.” — John Bingham

13.”A year from now, you may wish you had started today.” — Karen Lamb

14.“Our greatest glory is not in never falling, but in rising every time we fall.” — Confucius

15.“The secret of getting ahead is getting started.” — Mark Twain

Get motivated to crush those morning runs!

These running quotes can do more than feed your soul – they can motivate your next run. They can help you get out of bed in the wee hours so that you can drink in the freshness and energy of the rising sun. They’re perfect for all runners, whether you’re a veteran or just started running today.

 

Running in the morning will improve your mental and physical well-being. It can help you form lasting friendships with like-minded running enthusiasts. The next time you don’t want to get out of bed, use the inspirational quotes above to get you motivated in the morning. They will help prepare your mind along with your body for your next morning run. Don’t forget to warm up before your run. Complete these 4 stretches before you take off.