We say NO to cotton!
A common myth about sportswear is the one about cotton, which, according to its followers, is better and cheaper than synthetic materials. The alleged superiority of cotton is based on its “naturalness”, which translates into better ventilation and “breathing” of the body. In reality, however, cotton doesn’t do well during workouts and can lead to serious health problems in the colder seasons.
The trouble with cotton clothing is that it absorbs water from the environment. It quickly soaks up moisture from the outside (precipitation, fog, dew) and the sweat. As a result, after just a few minutes of training, it turns into a cold, wet compress that causes discomfort, abrasions and chafes. Drenched clothing plus a break in training is an easy way to rapid cooling of the body, colds and other unpleasant ailments.
That’s why from this point on we forget about cotton. Instead, we focus on thermal clothing, made of synthetic materials, which helps ensure proper body temperature, protects against adverse weather conditions and wicks away moisture. The most common materials used here are polyester, polyamide or elastane. It is worth noting whether the manufacturer has used silver ions in the fabric – this additive prevents the garment from absorbing unpleasant odours.
A natural alternative to synthetic thermal clothing is merino wool clothing. Fabrics made from the fleece of sheep, which live in the harsh climates of Australia and New Zealand, insulate well in both cold and hot conditions, and do a pretty good job of wicking away moisture. The disadvantages of merino wool over synthetic fabrics include less resistance to mechanical damage and a rather high price.
Too warm is not good either
Should good sportswear for the autumn-winter season be warm? Yes, but there is one rule that beginners in particular quickly learn about. For outdoor training, it’s a good idea to dress as if the temperature outside is higher than it actually is.
How much higher? It depends on personal preferences, specific weather conditions (temperature, wind strength, precipitation, etc.) and intensity of training. Sometimes it will be a few and sometimes even 10 degrees more. The idea is to avoid initial, exertional overheating of the body, followed by severe, acute cooling.
That’s why the really warm clothes only come in handy during a break in activity or a quiet return home. It just has to be a little too chilly at the beginning of training.
Dress in layers
In sports it is like in life – when it gets colder, dress in layers. Too warm? Take off the top layer. Too cold? Put it back on. However, the different layers of sportswear have specific functions that should be paid attention to when putting together the pieces.
- Layer one is thermal underwear. It acts as a “second skin”, wicking away moisture from the body’s surface. Some models are also equipped with elements that warm parts of the body that are particularly vulnerable to cooling – made of merino wool, for example.
- Layer two is all kinds of sweatshirts. Their function is primarily to warm the body, but also to transfer moisture from the first layer of clothing further outward. Not all sweatshirts are equal – pay attention to what temperatures it is designed for and whether it works well with the first layer, sticking reasonably close to it and fitting well on the body.
- Layer three is outerwear – to protect against wind and precipitation. The best choice for sports will be a softshell jacket – sleek, lightweight, providing protection from cool gusts. Two-piece outdoor jackets and hardshells are not necessarily a good idea – in most situations they will prove too heavy and too warm.
What about pants?
The market offers a wide range of long, athletic pants and leggings for the colder season. Choose a model designed for the temperature range in which you will be exercising.
Remember, however, that during, for example, a running or cycling workout, your legs are working – so they will warm up much faster than other parts of the body. That’s why it’s better to choose slightly lighter, transitional pants or leggings – and opt for models equipped with additional insulation, wind protection and other extras in case of more serious frosts.
Read also: “Running Shoes – Five Ways to Find Your Perfect Pair”.
Does it fit well? That’s the point!
Thermal sportswear should adhere to the body so that it can properly wick away moisture. This means that it is better to select it in a stationary store than to buy online. When trying on clothes, pay attention to the sizing and whether you feel comfortable in them while having full freedom of movement.
Good quality cold-weather sportswear features flat, almost imperceptible seams and a cut that allows it to lay on the body without troublesome folds.
Also, take into account the discipline you want to train in winter – choose an outfit designed just for it. A good example are cycling sweatshirts, which feature an extended back and a distinctive stand-up shape to thoroughly cover the body placed in a specific position on the bike.
Protect sensitive points
In colder weather, think about shielding the parts of the body that will be exposed to gusts of wind during training. If you don’t do this, you will lose a lot of heat, feel a nagging, piercing cold, and in extreme cases get painful frostbites.
The most important thing is to protect your face and hands – it’s a good idea to get a thermal neck warmer and gloves equipped with a windstopper, but also remember to use a well-lubricating skin cream with UV filter. A scarf or buff bandana can also be a good idea, which you can use in many different ways.
In addition, it is worth paying attention to joints working in the cold – here temperature differences can promote injuries and trauma. All sorts of accessories come to your aid – merino wool socks, shoe overlays, thermal stirrup pants, knee warmers and other accessories to shield your joints and tendons from wind and low temperatures.
Make yourself noticed
The autumn and winter season means less daylight. Your outdoor training sessions will therefore take place in conditions of limited visibility. Early dusk may be accompanied by precipitation and fog. Therefore, it will be a good idea to buy top layers of clothing with distinctive, contrasting colours or equipped with reflective elements.
If you train after dark, in unlit areas, lights will also come in handy – a headlamp and flashing lights that you can easily attach to your clothing. The more visible you are, the safer.
Test, observe and react
Instead of a summary, we remind you that there is no single right solution for sportswear for colder weather. Everyone has their own preferences and selects clothing for the specific conditions in which they train. You, too, will choose your sportswear items by trial and error – so test, train, pay attention to how your body reacts and make your own improvements to your autumn-winter set of clothes. It will not be an exaggeration to say that you will know more with each training. That’s why we encourage you to go outdoors in the colder weather as well and wish you good luck!
Read also: “Scandinavian-Style Winter, or How to Survive the Most Difficult Time of the Year in Good Health and Fine Shape”.
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Resources:
1. https://www.e-horyzont.pl/.
2. https://natural-born-runners.pl/.
3. https://completetri.com/.