What to Wear When Running Long Distances

Super long distance running, or running that surpasses the marathon, requires a running and training wardrobe that is different from the typical half and full marathon running wardrobe. The main difference is the amount of clothing that you need to bring with you. This is because the longer you run the more likely you are to encounter a variety of climatic transitions. These transitions are caused by changes in the time of day/night, changes in the weather and changes in the altitude that you are running at.

Early Morning Phase

Many super long distance races and training sessions start early in the morning. The early morning starts are cool and generally offer comfortable weather conditions. However, since you are at the beginning of your run you need to make sure your body is warm and ready to go. Many super distant runners start a race in running shorts and a long-sleeved running shirt, as well as a hat and sunglasses. In addition to these basic pieces you will want to make sure you have applied sunblock to your exposed skin and zinc oxide to your nose and under your eyes to prevent sunburns. You will also want to apply anti-friction gel on your thighs, nipples and under your arms to help prevent skin rashes and blisters.

Midday Phase

As noon approaches you will notice that both your external and internal temperatures on the rise. This is when you need to start making adjustments to your running wardrobe. This will most likely include switching from a long sleeved shirt to a tank top, reapplying sunblock, and strapping on a fuel belt or hydration pack. These new pieces can be carried with you from the beginning of the race or they can be packed in a drop bag which will be made available to you at a designated aid station. If your running shoes or socks have gotten wet on the trail it is a good idea to change them at the six hour point, or when your next drop bag is available. This will help you to prevent developing blisters, which will impact your running.

Evening Phase

As you approach dusk you need to prepare for cooler temperatures. This means another clothing change, including changing your socks and shoes. If your tank top or running wardrobe is wet from sweat then you will want to change them out as well to help prevent the development of hypothermia. Again you can pack these clothing with you or you can have them waiting in a drop bag at an aid station. Make sure you also pick up your windbreaker and running tights in case you need them. These items will also be needed when you change elevations.

Midnight Phase

During the last phase of your run is the midnight to morning phase. This phase will be the most difficult phase because your body will be tired and sore, and its ability to regulate both your temperature and hydration will be impaired. This is when you need to focus on your running instead of on your comfort. This can be aided by changing into dry socks and shoes and a fresh pair of running shorts and a fresh running shirt. You may also feel revived if you clean up a bit at an aid station using baby wipes or a washrag. Make sure you hydrate and fuel up around midnight to help you make the last push towards the finish line.