You don’t need much to go out for a walk but if you plan on building up to some long miles, you should think about investing in some specialty clothing.
Dress for weather 15 degrees warmer than it is when you set out on your walk. You will warm up quickly and if you dress too warmly, you will be uncomfortable. If in doubt, wear a short sleeved shirt under a long sleeved shirt so you can remove the top one if you get too warm. Alternatively, wear arm sleeves that can be easily removed.
Dress for weather 15 degrees warmer than it is when you set out on your walk. You will warm up quickly and if you dress too warmly, you will be uncomfortable. If in doubt, wear a short sleeved shirt under a long sleeved shirt so you can remove the top one if you get too warm. Alternatively, wear arm sleeves that can be easily removed.
Socks
You should invest in some technical running socks. Technical socks are more expensive than regular cotton socks but are worth the investment. If you walk wearing cotton socks you will get blisters. The technical socks are made of a special fabric that wicks moisture away from your skin so you don't get blisters and your feet stay dry in your shoes. Wear your technical socks ONLY for your long distance walks. Don’t mix them up with your other socks. It is important to wear technical socks for every walk. If you get blisters or chafing from wearing the wrong type of socks, it can take days or weeks for them to get better. You can pick up technical socks at a reasonable price in many discount stores (Beall's, Ross, TJ Maxx for example) and stores like Target.
Technical (Wicking) Fabric Sportswear
You can walk wearing any comfortable clothing but as you start to ramp up to longer miles you should consider investing in some good quality clothing made of technical (wicking) fabric. You can buy good quality technical clothing from specialty running and sports stores. You can also buy from stores like Target and many discount stores (Beall's, Ross, TJ Maxx for example). The cheaper brands may not last as long but they will likely last longer than it takes for you to start getting bored with them and want new ones anyway! Good quality technical sports clothing lasts for years if you take care of it properly. I still use running shorts that I bought 7 years ago and they are still as good as new. Wash technical clothing on a delicate wash, in cold or warm water, and hang to dry (this is very important). If you put it in the dryer, it will wear out faster and may start to smell a bit funky. Hanging to dry will avoid these problems.
You can walk wearing any comfortable clothing but as you start to ramp up to longer miles you should consider investing in some good quality clothing made of technical (wicking) fabric. You can buy good quality technical clothing from specialty running and sports stores. You can also buy from stores like Target and many discount stores (Beall's, Ross, TJ Maxx for example). The cheaper brands may not last as long but they will likely last longer than it takes for you to start getting bored with them and want new ones anyway! Good quality technical sports clothing lasts for years if you take care of it properly. I still use running shorts that I bought 7 years ago and they are still as good as new. Wash technical clothing on a delicate wash, in cold or warm water, and hang to dry (this is very important). If you put it in the dryer, it will wear out faster and may start to smell a bit funky. Hanging to dry will avoid these problems.
Sports Bras
For women, invest in a good quality sports bra before you start a walking program. If you are higher than a "B" cup buy a sports bra that comes in proper bra sizes (not S, M and L). Buy your exact size. So, if you are a size 34C in a normal bra, buy a 34C sports bra. Make sure it is designed with two separate cups and is not a “unibra”. You need support, comfort and NO chafing for your long walks. Some good brands for large busted ladies sizes include, Champion (up to DD cup), Panache (up to H cup), and Moving Comfort (up to E or F cup). When you try on the sports bra, jump up and down a bit while wearing it to make sure you don’t get excessive movement. You should be able to walk or run in a sports bra with little to no chest movement!
If you have a smaller cup size you will likely be OK with a regular sports bra and possibly even a unibra. However, make sure you do the jumping up and down test before purchasing. You may need less support than the big boobed ladies but that doesn't mean no support!
Technical Underwear
You can also purchase technical underwear for men and women. The fabric will wick moisture away from the body and is very flexible, soft and comfortable to wear. Under Armour is a great brand (for men and women). Moving Comfort is another popular brand. I also like the own brand technical underwear from Road Runner Sports (available online as well as in stores).
If you have a smaller cup size you will likely be OK with a regular sports bra and possibly even a unibra. However, make sure you do the jumping up and down test before purchasing. You may need less support than the big boobed ladies but that doesn't mean no support!
Technical Underwear
You can also purchase technical underwear for men and women. The fabric will wick moisture away from the body and is very flexible, soft and comfortable to wear. Under Armour is a great brand (for men and women). Moving Comfort is another popular brand. I also like the own brand technical underwear from Road Runner Sports (available online as well as in stores).
Compression Shorts
If you are on the heavy side or have chunky or muscular legs, you may experience problems with rubbing and chafing on your inner thighs. If this occurs, wear compression shorts, or buy shorts (or running skirts) with built in compression shorts. High end compression shorts (or tights) can be a bit pricey but there are cheaper brands. Personally, I think it is worth the investment to purchase a good brand if it makes walking more comfortable. ALWAYS try them on before buying. Alternatively you can purchase technical underwear with the short-length legs to wear under your shorts/skirts.
Shirts
Make sure when you buy technical shirts that you have enough room in them to be comfortable. Remember you will be getting hot and sweaty and you don’t want to be wearing shirts that are too tight. Women with larger size chests, look for technical t-shirts with V necks. The high round neck (boy style) may be too tight on the chest area and ride up while you are walking. V-neck shirts will not do this (as long as they are not too tight). You can also buy technical fabric tanks and sleeveless shirts (singlets) if you find the short sleeves too constricting or too hot. You can buy technical long sleeved shirts as well as short sleeved shirts. There are warm weather long sleeves and cold weather long sleeves. You can also buy just arm sleeves that are easy to remove and store in your hydration belt pocket when you wish to remove them. Long sleeved shirts for warm weather are recommended if you burn easily in the sun or if you need to minimize sun exposure due to medical conditions or medications. Pearl Izumi make some nice looking long sleeved shirts to protect you form the sun.
Compression Socks
If you get cramps in your legs after (or during) long miles, consider investing in a pair of compression socks or sleeves (sleeves are socks that finish at the ankle - no foot part). You can wear them during exercise or put them on later for recovery (or both). Compression socks are a pricey item but worth it if you are having circulation problems/cramps/or overly sore muscles. I prefer to use them for recovery and only wear them during a walk if it is long miles (18+). You may decide you like to wear them for shorter distances too.
Compression Socks
If you get cramps in your legs after (or during) long miles, consider investing in a pair of compression socks or sleeves (sleeves are socks that finish at the ankle - no foot part). You can wear them during exercise or put them on later for recovery (or both). Compression socks are a pricey item but worth it if you are having circulation problems/cramps/or overly sore muscles. I prefer to use them for recovery and only wear them during a walk if it is long miles (18+). You may decide you like to wear them for shorter distances too.
Hats, Glasses and Sunscreen
Always wear a hat (a baseball type hat works well – you can buy them in cotton fabric which is heavier, or in technical fabric which is much lighter and has moisture wicking properties), to protect your head, face and eyes from the sun. Wear sunscreen even if it is not sunny! Sunglasses are recommended for long miles in sunny weather to protect your eyes from glare and minimize headaches.
Chafing
Chafing can be a big problem with bras, shirts and shorts. Cotton fabric or clothing with straps that are too thin, or have rough edges can “rub” when you walk. Chafing might not be a problem on shorter walks but when you start walking 8 or more miles, or walking in the heat or high humidity conditions, it could cause a lot of discomfort. Minimize chafing by wearing well fitted clothes in moisture wicking fabrics. There are products specifically designed to reduce chafing, such as Body Glide and other brands of anti-chafing products. You can also use, stick deodorant or baby powder to prevent chafing and to minimize discomfort for chafing (sometimes, no matter what you do, it cannot be avoided). To prevent chafing and blistering on your toes, you can apply Body Glide, Aquaphor or Vaseline to your toes before putting on your socks.
I am going to say this again because it is important: When you launder technical clothing, wash it on a gentle cycle and NEVER put it in the dryer. Hang items (on hangers) to air dry.
Chafing
Chafing can be a big problem with bras, shirts and shorts. Cotton fabric or clothing with straps that are too thin, or have rough edges can “rub” when you walk. Chafing might not be a problem on shorter walks but when you start walking 8 or more miles, or walking in the heat or high humidity conditions, it could cause a lot of discomfort. Minimize chafing by wearing well fitted clothes in moisture wicking fabrics. There are products specifically designed to reduce chafing, such as Body Glide and other brands of anti-chafing products. You can also use, stick deodorant or baby powder to prevent chafing and to minimize discomfort for chafing (sometimes, no matter what you do, it cannot be avoided). To prevent chafing and blistering on your toes, you can apply Body Glide, Aquaphor or Vaseline to your toes before putting on your socks.
I am going to say this again because it is important: When you launder technical clothing, wash it on a gentle cycle and NEVER put it in the dryer. Hang items (on hangers) to air dry.
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