More than letting athletes stylish clothing and accessories developed for each sport to improve physical performance and prevent injuries. The shoes sure to protect your knees against a strain, for example, while a simple cap used incorrectly can cause hours of pain in the column. To hit the step at the time of the race, check out the right and wrong in the use of tens, t-shirt, cap and other items the following.
Choose the best fabric
- Cotton t-shirt
The personal trainer Carlos Klein, the team’s Move, says the basic t shirt cotton does not arrive to be an enemy of the race, but it is not the most appropriate. “The right fabric is the one that helps the body to exchange heat with the environment. The pure cotton is very heavy, holds the sweat, and therefore, gets soaked easily,” he explains.
- T-shirt fabric technology
The technological tissue, made with synthetic fibers, they are lighter and allow a free exercise of discomfort with the sweat. The perspiration passes out of the fabric quickly, keeping the body dry. Prefer to use these clothes, however, only during the practice of exercises. Some health professionals warn that these tissues may exhibit benzene, a substance allergic to people with more sensitive skin.
It is better with or without shirt?
- Run without a shirt or top, but without heating
Running without a shirt is dangerous in the sun, because it exposes too much skin. And, when the weather is mild, the problem is that you lose heat and end up with the flu. But, if you want to risk it, remember to spread sunscreen on his back, on the shoulders and in the belly, in addition to warm as well of the body before taking the shirt.
- Run without a shirtor top, with thermal comfort
Warming up as well the body before taking the shirt, the chances of having heat resistance and not getting a flu increase. The regatinha used by professional athletes does not heats up the body, but, before you put it on, they warm up with a blouse, long sleeve or t-shirt. And remember: sunscreen always, even on cloudy days.
Care with the cap
- A hat with a brim is very low
- The cap that hinders the vision ends up forcing you torun with the column bent to be able to look forward to. This can cause an overload to the vertebrae and cause pain. The personal trainer Marcus Toledo, SPA Sorocaba (SP), says that caps with the fabrics too hot or the burrows of wool will also prevent sweating on the head, and can heat very the head. “If this accessory is very tight, you can still cause headaches,” he says. And do not use caps with the flap facing to the back ? the main objective of the accessory is to protect the face from the sun, and not be an aesthetic accessory.
- Cap lightweight fabrics
- In addition to allowing a good view when the tab has the proper fit, the cap needs to be of a cloth that promotes perspiration, such as the synthetic Dry Fit.”Models in the network, or a visor are the best options. And use sunscreen on the head, if necessary,” advises Carlos.
5. The right kind of sock
- Half-length to the knee
The use of meião style of football is not suitable for the race, because it heats up too much the legs and makes the perspiration – players use the template field to hold the shin guards. The compression stockings help the blood circulation in the legs and, according to the personal trainer Carlos Klein, are used by some athletes. But talk with the doctor, to check if you have any vascular problem that can be mitigated with the socks.
- A half socket or short
The half-optimal has to let the foot comfortable and prevent it from sue too much, or stay esbarrando direct in tennis, what causes calluses or blisters.
Running without socks can?
- Tennis shoes without socks
There are shoes especially made for use without socks. With the exception of these cases, the half is essential to stabilize the feet in the shoes and prevent the emergence of bubbles.
- Shoes with half
Running with half, in addition to helping in the prevention of foot odor, prevent foot skid inside of the sneaker and protects the nails against the friction on the tip of their shoes. If the foot slips too much on the shoes, you can compensate for the discomfort by forcing the joints and injure.
How to take the water?
- Run with objects in hand
Running with the music player, cell phone or water bottle disturbs the motion of the arms. “In the race, the arms have to do the opposite movement of the last, so that the trunk make a small rotation. Objects in the hand can disrupt this mechanism,” explains personal trainer Carlos. Without moving your arms, you get tired more easily, in addition to running more slowly.
- Fixed objects in the body and without relevant weight
The weight of the bottle of water can also impair posture or lean your body more to one side. In the latter case, look for switch the hand that holds the bottle, or give a way to fasten it to the body – never too full, so as not to weigh and cause nuisance. “There is a support in the form of a belt that leaves the bottle behind the body, without disturbing,” says Marcus Toledo. Just do not dismiss the habit of drinking water, which is essential for hydration.
Worth running barefoot?
- To run barefoot or running shoes inappropriate
To run barefoot on any type of floor or without having trained to do so can lead to injury.”The stress fracture in the bones of the foot and the tendonitis in the ankle muscles are the biggest risks,” says the personal Carlos. Running with shoes that cannot stand the impact of the footfall in the race also increases the risk of injury.
- Running barefoot with the preparation
Barefoot running can bring benefits to the knee, to the hip and up the spine, which are strengthened. But you need to have the muscles of the foot and ankle prepared for this. Therefore, it is worth to start thinking about, with the support of a Physical Education teacher in the adaptation of the use of running shoes more low, with a sole of soft to allow the movement of the feet as if they were barefoot.