How to pick up equipment for running and swimming

I have one and a half months of the project Urban Tri I do at a run, swimming and cycling. In the process of training you begin to understand what is of great importance not only motivation and correct technique, but also in what you do.

Why outfitting matters

On the first workout you think uncomfortable in clothes: "A little rubbing, so what? Almost imperceptibly. " And when 5 kilometers already behind and in front of the last two, you already can not think about anything other than experience discomfort.

In one of previous articles I said that the sport - it's fun. If for you it is not (yet you do not realize it), then you will not engage in sports on a regular basis. Just can not bring myself to.

Inconvenient Clothing prevent you enjoy the training. For example, if you put on a jog denim shorts, you can not stretch out properly. If you run in sneakers on the pavement, you can injure the foot. If you do not take with the pool a good score for swimming, the water will fall into the eye and training will turn from fun in real torture.

I will give my personal observations and tips regarding coach sportswear and attributes. Since under the Urban Tri I do cycling, running and swimming, we will focus on equipping it for these sports. Let's start with the diving.

What you will need for swimming

The most important piece of equipment in the pool - it's goggles. Points to keep water out, they have to sit tight. To do this, glasses have a silicone rim, which is adjacent to the skin and does not allow water to infiltrate.

The bridge at all different widths, so that the glasses you'll likely come, choose options with an adjustable nose bridge. If you have the opportunity to try on sunglasses in the store, be sure to do it.

How do you know that sunglasses are ideal for your size? Attach them to the person applying slight pressure (not wearing a rubber band). If the glasses are kept after you have removed the hand, they are suitable for you. In such glasses the water will not be poured into his eyes, causing you to get off the track to pour it.

However, the entry of water is not the only problem that arises due to incorrect glasses. If glasses are of poor quality or are you over-tighten the straps, silicone rim can leave noticeable red marks around the eyes.

Another important point - fogging lenses. Not very nice to swim in the fog. But if the coating on your glasses erased, you can simply buy an aerosol fogging and to put it before each use.

The next item - swimming cap. Why do I need it? Firstly, to protect the hair from the harmful effects of chlorinated water and prevent them from falling into the pool. Second, to enhance streamlined body in water (important for swimming speed). They say that the cap protects the ears. I do not know how this is possible, my cap does not cover them completely, water easily penetrates into the ears.

Judging by the many photos on the Internet, it is necessary to look for something else, such as ear plugs for swimming to protect the ears.

If it is important that the hair remained dry, buy hats made of silicone: they are tight-fitting head and do not miss the water, in contrast to the textile and mixed.

Swimsuit is to choose one that will not bother you. Special sports swimwear, of course, better than the beach with strings that can come loose during the voyage. However, if the nodes are tied tightly and you do not too tight and does not press, why not?

What you will need for running and cycling

Clothing and shoes for running are suitable for cycling. So I combine the two into a single category.

clothing

It would seem that any purchase tracksuit made of natural fabric, or any comfortable leggings - and you can run. But not so easy, especially if you run on the street rather than in the gym with air conditioning.

Firstly, the sports clothing made from natural fabrics - is the last century. When you sweat, cotton gets wet and retains heat and moisture. As a result, instead of breathable clothes you get from air insulation.

After the run is even worse in the wet with sweat clothes. On one of the first independent training I ran 5 kilometers at a maximum speed. And the next day was ill, so much so that I missed a whole week. After the unusual loads serious immune system is weakened and any breeze can knock you off track. Therefore, it is important that you should go home to dry clothes, as if the street is cool, dressed for the weather.

Modern sportswear manufacturer has its own design breathable synthetic materials. For example, Climalite from adidas. This material absorbs sweat and outputs it to the tissue surface, whereupon the moisture evaporates and the clothing remains dry.

I tried to run in different clothes: shorts (mention of stretching in denim shorts - this is from personal experience), in cotton sweat pants and tights and leggings in Climalite. Even in the heat leggings Climalite not create the effect of baths, that is in them quite comfortably.

Cotton sweat pants awful stretch in the knees, so that within one or two training sessions they have a very unsightly appearance.

Now, about the bra for sports. When cycling it's not so important, then jogging bra is important. Ordinary bra really does not support the chest, but if you're trying to get him to do it and strongly tightens the straps, they just cut into the shoulders. If you have a size larger than the first, free bra will be very unpleasant run. The force of gravity, and so constantly stretches the chest ligament, and the additional burden in the form of jumps and jerks while running it is not exactly necessary. Therefore, I believe that girls sports bra top - is not a whim but a necessity.

As for the shirts or T-shirts, there also should give preference to models made from synthetic fabrics.

Cotton things do not remove moisture from the body and a long time to dry - will have to escape from the heavy wet T-shirt and is likely to be frayed from her. Jogging is better to choose an easy-ventilated synthetic clothing.

Gregory Nawrocki, triathlon coach

More important for me to have at least small pockets. In sports adidas t-shirt has a small zippered pocket in which during the runs is always my smartphone with the music.

Footwear

This is perhaps the most important piece of equipment for jogging. To load had serious negative consequences, running shoes should be tailored to suit a specific athlete.

When choosing shoes need to define at least three parameters:

1. The degree of pronation

Pronation - a statement of the outside of the foot during running or walking. There are three types of pronation:

• giperpronatsiya (often comes paired with flat feet) - the lowering of the foot on the inside of;
• gipopronatsiya - lack of foot trough, heaping on the outer part;
• neutral pronation, for optimal load distribution.

In order to determine its type, perform the test with the paper. Wet your foot and step on the blank sheet. Depending on the width of the fingerprint can define its own degree of pronation.

If you giperpronatsiya, buy shoes with a stable support for the feet, if gipopronatsiya or neutral pronation - you will approach a running shoe with a neutral support.

2. The surface on which you run

Not everyone has the ability to quickly get to the park and run around on the ground. For example, I train at the stadium in front of the house covered with asphalt.

If you too are not able to run on the ground, choose running shoes with flat soles and soft; it will soften the blow of a foot on the asphalt. If you are lucky enough to run in the park, choose a shoe with a rigid sole.

3. type of training

If you run short distances, suit or shoes Revenge Response with an average degree of cushioning and support for the foot. For medium-long distances need a stronger depreciation as in the models Supernova and Ultra Boost.

Well, if you're going to run a marathon or participate in the competition, you need a professional shoes, such as sneakers of Adizero line - soft and light.

In addition to the individual parameters, there are common - for all running shoes.

Firstly, it's lightness. Running shoes do not weigh more than 400 grams. Second - dampening properties. For example, in shoes used adidas EVA midsole and boost ™ foam, which does not lose characteristics even when temperatures change.

All my shoes adidas Energy Boost sole foam. It seems that she pushes you off the ground, walk and run very nicely in these sneakers.

Third, the shoe upper should be made of synthetic material is free passage of air. Leather or suede do not provide adequate ventilation, as a result of foot sweat, blisters appear.

It is clear that from the regular training shoes will wear out much faster than from a simple walk. Running shoe designed for active use, therefore, it is made of wear-resistant materials. For example, from durable rubber ADIWEAR ™ or Continental ™.

Train and test

Do you have the necessary equipment or something is missing, it is convenient if new sneakers or better running sneakers - you just do not know it, not having been in training.

Come on training Urban Tri in "Luzhniki" on Tuesdays and Thursdays in the Gorky Park on Saturday. The output of training conducted throughout the day, so you will surely have time and good practice, and to do everything we planned.

Train, test their equipment and share personal observations in the comments.