The Importance of Proper Fitness Clothing and Footwear

I should state at the start that I am not affiliated to any sports clothing or equipment supplier or
manufacturer. The views expressed are my own and not only related to my subject area of “Personal
Training”, but also based upon personal experience in the pursuit of my own fitness and wellbeing!

Firstly: fair play to anyone who is doing their best – throwing on a loose top and baggy trousers, a pair of comfy trainers and getting moving no matter what their outfit might look like!

But I wonder how many realise that the very kit they are wearing could be, at best, holding them
back from achieving their aims – or at their worst, creating physical injury by putting unnecessary
strain on joints, ligaments or muscles.
To best assist yourself in your fitness quest and reduce the risks of injury, give some thought to finding the best apparel to enhance your workouts and protect your body.

Comfort and Support
First, I would recommend to that you get the right-fitting clothing; too tight and you risk restricting circulation, limiting range of motion, and reducing the air flow and moisture-wicking benefits of some materials. Too loose and you risk snagging or tripping, increase wind resistance and possible chafing in unmentionable places from poorly placed seams or folds. Ouch.

Another aim is to select clothing that offers support to your body when exercising. This can include
items such as compression socks, supportive pants or sports bra. Soft tissues of the breasts and genitals can be damaged by repeated ‘bouncing’ or rubbing (and it’s just darn uncomfortable?!).

NB if you are thinking of wearing advanced compression clothing I recommend that you check with your doctor first with regards to circulation.

Getting the Best Performance
The right attire for fitness can also assist you to get the best out of your workouts by keeping you as
comfortable as possible: keeping you dry, reducing skin irritation and stopping you overheating.
Try to have a close-fitting garment on the upper torso with a slightly looser size around the core for lightweight protection from elements and chafing, without unecessary heat or restricted movement.

If you are wearing shorts or track suit trousers, make sure they have a good fit around the waist with
plenty of legroom so movement isn’t limited. If you wear leggings they need to be close-fitting and supporting the lower torso – added padding for cyclists, or ‘pouches’ for the boys when running!

In colder weather, “moisture-wicking” materials come into their own.
When clothing has moisture-wicking characteristics it means it draws sweat away from the skin
using capillary action through the fibres with the result that the sweat evaporates at the surface of
the cloth, thereby tending to keep the skin dry, and comfortable temperature.
Materials such as Merino wool and even wool in general have moisture-wicking properties.
And in addition, polyester, nylon, bamboo, Spandex, Polypropylene, Gore-tex, Modal, micro-Modal,
Rayon – in fact, almost all synthetic fabrics made today have moisture-wicking properties. Everyone is different and you may find certain materials irritate you, or hold that sweaty smell more than others…!

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In warmer temperatures keep your cool by wearing clothing that is designed for “breathability” such
as mesh panel inserts etc. that help air circulate. And you might prefer to wear lightweight cotton or
specialised performance clothing.
You can now get clothes with built-in UV protection, which is especially important if you’re outdoors
for long periods. A peaked hat and sunglasses are a MUST for sunny runs, your eyes need protection too (and I like to wear sunglasses for wind protection also).
Finally, don’t wear cotton socks! There are specialised socks for active feet which will support and cool and reduce the risk of blisters from damp friction.

Safety
Stating the obvious, but if you’re training outdoors on roads or in public places, especially at night or
in low-visibility conditions, it’s a must that you wear some item of reflective clothing: vest,
wristband, shoes, illuminated chest straps or head torches. Be safe and be seen!
And when helmets and knee/thigh/hip pads are advisable e.g. when cycling, skating or climbing,
don’t take a chance without them. Some people may laugh at this, but better to be over cautious than wish you had later on..

The Right Footwear for the Job
Often overlooked because we all tend to think that “my trusty, comfortable trainers will be fine”.
But not all shoes are built the same. For example, there are three categories of running shoe, each
designed to address distinct idiosyncrasies of physique and running style: overpronation; slight
overpronation and severe over pronation. How your foot lands when you run or walk will determine what foot wear will suit you best to protect your ankles, knees and hips under impact. Certain lacing techniques can draw the shoe into a better position on your foot to reduce the risk of injury and more evenly spread the force.

In general, running shoes are designed to absorb shock and help with your stride, reducing
the risk of stress fractures or tendon injuries. Ensure they have plenty of room for accommodating
swelling toes! Also, best to look for running shoes with good tread on the soles – some are better suited for road running, others for trails.
As well as helping to prevent injury, the right shoes can also give a boost to your performance.
I read somewhere that, if you feel that you are wearing stylish gear it can prepare you mentally for
exercise and this can deliver a confidence boost which may also help improve your performance in
your chosen activity! You can ‘Dress for Success’ in the workplace, and in the gym/outdoors it’s the same! If you look good, you feel good. Comfortable, specialised clothing and footwear can make all the difference to your performance.

Final note – not all of it has to cost the earth! My advice would be to prioritise good footwear and undergarments. Get the foundations right! Branded clothing is nice, but don’t be fooled thinking more ££ = better performance. High street brands are improving all the time!

I hope you’ll agree that I have made a powerful case that one of the best ways of preparing for
success in exercising or competing is to wear the right clothing and footwear. It can offer better
performance, injury prevention, comfort, and safety. You’ll feel motivated and confident which will
help you achieve your fitness goals whether in the gym, at home, running….. whatever!

Research and Acknowledgements
https://www.issaonline.com
www.endeavorathletic.com
https://www.fitnessfirst.co.uk