10 steps to becoming a shirtless runner

I am a shirtless runner. But I wasn't always one. Once upon a time, I sneered at the barechested and the jog-braed, and even after I started feeling a tug towards shedding excessive exercise attire, I was long held back by inhibition, shyness and emotional inertia.

Perhaps you do not think that you could be converted as I was (even if you would like to be)?

Well, drawing on my own experience and that of many others, here are 10 steps. Many of them appear elsewhere in these posts, but I gather them here, and add a new element or two. If you follow them, I suspect your exercise top could end up getting less use, even if you now consider the possibility remote. And it doesn't matter if the weather has turned cold -- some of the first steps can be taken now, and you can build on them so that you may head out shirtless when the temperature is benign once more.

Step 1
See that it's common

 The next time you are in a park, notice just how many of the ordinary folks out keeping fit don't bother with shirts. Runners or joggers. Frisbee or soccer players. Especially when away from the crowds, many people strip down for comfort. These will be folks of widely differing body shapes, ages and levels of fitness, but they have found independently that a shirt is more hindrance than help.Whatever you may have been taught or told, there is no great taboo that needs breaking.


Step 2
Strip off at home

Within the privacy of your own home, take off your shirt. Cast it aside. Then do whatever it is that you would normally do. After a while, you will notice that nothing dreadful happens because you have stripped to your waist. Instead, you may be pleasurably surprised by a feeling of greater freedom of movement. When time comes to resume your shirted existence, your upper garment will have remained as fresh as though just fished from your wardrobe -- your introduction to one of the great benefits of shirtless running: Cutting down on extraneous laundry. Do this a few times, possibly when alone if you are concerned about negative comments.



Step 3

Use the Internet

Google and search at your own pace. You might, admittedly, find screeds by folks who will cite any number of reasons, many allegedly grounded in 'decency', why you should never remove one's top. But you will find much testimony too, to how much is gained by daring to go bare. There are many, many images of folks stripping down and not looking in the least idiotic or obscene. Their stories will be grounded in confidence and body-acceptance rather than narcissism. Whole categories of sportsmen adopt shirtlessness almost as a uniform, certainly when training - gymnasts, wrestlers, cross-country runners and of course swimmers. Look at the photo galleries at many sports camps: Nobody seems to be policing for upper-body coverage.

 Do all this to break down any hidden barriers in your mind. Shirtlessness is immensely normal! This  was an important stage in my own conversion - and the barriers in my mind were high and resolute enough.


Step 4
Get warm on  a run

By now, the notion of trying out a shirtless run should have become less foreign lunacy than interesting notion. When you feel ready, start one of your exercise sessions fully clothed. If anything, overdress. After a little while, the perspiration will be bunching up your shirt material and the discomfort level will build. There is a logic to this torture. The urgency of the need to cast off unnecessary layers will keep at bay any psychic resistance.


Step 5

Don't think, just strip

This next stop is critical. There must be no overthinking; the time for mulling and introspection is past. In one fluid motion, cast off your upper-body attire. You should now be barechested or sports-bra clad. You will feel a marvellous shock as heat dissipates and perspiration on bare skin can play its natural cooling role. Allow yourself to luxuriate in this. You should not cease the sporting activity you were engaged in. It is important that you continue, partly because you want to keep hesitation from crowding in, and partly so your mind can take its first favourable imprint.


Step 6
Acknowledge your sisters and brothers

Now that you have taken a truly major step, begin to see yourself as part of the community of shirtless sportsfolk. Have a friendly smile and a hello for the other shirtless runner you pass going the other way; don't spin your eyes away when a jogbraed woman hoves to. This is not about being intrusive; it is about acknowledging the bond that you share as exercisers who have shed the inessential, who do not need the encumbrances of fancy fabrics or nice-cut tops to gild your exertions. By going shirtless, you have joined a movement, and you have earned your solidarity with the others who have dared to go bare. And you should have plenty of friendliness left over for every other fellow human being too!


Step 7
Feel that sensuous buzz

Having endured a few shirtless sessions, many of us describe a 'sexy charge' as we soldier along stripped and sure. There is no need to deny it and you should rather enjoy it; for me, it is one of the little perks of having converted. By exposing our bodies, after all, we are likely holding ourselves up to a higher standard; we will feel a greater need to ensure that our body-temples are maintained with care, since many is the person who will steal a glimpse, if only fleetingly. There is no issue, then, if a natural frisson of sensuousness occasionally accompanies our assertion of shirtlessness. I have elsewhere called this a domesticated strain of exhibitionism; but then remember that we are exhibitionists when we play a musical instrument, speak in public and do anything that might draw someone's attention. 



Step 8
Confess

During your first shirtless exercise sessions, there will definitely be attacks of nervousness and doubt. These are dealt with in some of the posts on this blog. There is an identity war going on: A part of you wants to reformat your identity to encompass your becoming a shirtless runner. A 'conservative faction' will resist, and throw up any opposition it can. One way to stiffen your still-partial conversion is to 'confess' ('it is good for the soul', after all). I see it online often, when people Tweet to their friends, "Went for shirtless run". By forcing yourself to reveal to someone else that you are at least more open to the shirtless pursuasion, there is a solidification in your own psyche. It will lead in time to greater confidence, and it does not matter if the people you make your revelation to fail to express support. It is more important that you have made that confession. Of course, you need not be theatrical about it; just slip it in naturally, perhaps in a conversation about comfort in exercise, or in a self-deprecating manner


Step 9
Converting fully

A a true shirtless runner does not start out shirted. Why, after all - if we now accept that going bare is natural, healthful and to be encouraged - should we still hide behind an initial vest? When you are ready, therefore, the step that really cements a conversion is to remove one's shirt, lay it aside and then head out - stripped to the waist, with no 'safety shirt' to resort to. If a neighbour, friend or colleague meets you, you must mutely declare your devotion to the shirtless cause. The first time you embrace this full conversion, it can be nerve-racking - but as you thereby prove to yourself that you are simply exercising comfortably and confidently, a new level of liberation and exhilaration will be attained. I still remember the day I first did this, and feeling the honesty of removing the last crutch.


Step 10
Convert others

It may take your months or years to travel the road I have outlined. You may turn aside, in which you are still due credit for having explored rather than simply sneered. But if you stay the course, you may in the fulness of time join those of us who have converted so joyfully, we now want to spread the word.

Online, there are many opportunities for converts to testify to how they have 'gone shirtless'; many have done so, and so added their testimony to the evidence that, as Step 3 above, helped precipitate the conversion process in the first place. I always feel a great sense of satisfaction when I read about how, for instance, a brother convinced a running partner to strip down, or how a sister encouraged her spouse to lose the shirt.

If you believe this blog has helped you, I urge you to write me (barethomas@gmail.com)with your story, so I can share it with others still starting out. The Comment sections are also left unblocked so that anyone may join the discussion.

[Guest post] Something for women: Choose the right running bra for running shirtless

 [Let it never be said that this blog does not try its utmost to support shirtless running by both men and women. Zhuang Ping volunteered this how-to guide: And though this is all pretty much Greek to the owner of this blog, I'm sure it will be of use to any female converts to our cause!]

By Zhuang Ping

Women have obviously broken into the workout world, giving men a run for their money when it comes to toning and muscle building. And while weights and aerobics might be some great ways to get a good exercise in, nothing beats running shirtless (well, with a running bra that is!) through the wind, gaining speed and toning every muscle of your body to achieve the toned body you've always dreamed of. However, you don't want to run shirtless with a running bra that is restricting and lacking flexibility, so which running bra should you choose before heading out for a run?

1. Type of Running Bra

            There are four main types of running bras you need to know about in order to determine which bra is right for you. The four types include compression, combination compression/encapsulation, encapsulation, and shimmel. A majority of companies will sell all four types of bras.

-          Shimmel: A shimmel varies slightly from a regular sports bra. This is because they don't cut off at the rib cage. They resemble a tank top, but have a built in shelf bra to help support a woman's physique. If you're planning on doing a 5k marathon, this probably isn't the best option. But many women prefer a shimmel for runs around the neighborhood as they are comfortable and cute. The perfect in-between when you're not quite ready to show off your stomach to the public.

-          Compression: A compression running bra works by pushing the breasts up against the chest as much as possible to restrict movement. This particular bra is best suitable for A and B cups as woman with larger cup sizes may find it uncomfortable.

-          Combination Compression/Encapsulation: This particular style of running bra combines comfort, support for each breast, and only minimal amounts of compression. Best suited for C and D cups!

-          Encapsulation: An encapsulation running bra does not have any compression or restrictions of movement. Instead, this type of bra uses support which surrounds each breast separately. Ideal for D and DD cups!

2. Band

            Next you need to consider the type of band you’re after and the size you need. There is basically two types of bands available, including narrow and wide. Wide bands offer more support than narrow bands. To figure out the size band you need, measure around your rib cage near your breasts. Add 5 inches to whatever your measurement comes out to be, and if you measure above 33 inches only add 3 inches.

3. Straps

            Straps are an important factor to note when choosing the right bra. While it's partially a matter of personal preference, women can also determine the type of strap based on the impact level. Scoop-back sports bras for women are best for low and medium impact runs while racer-back are sports bras for intense running and sprinting as they offer more support. Also consider size of the strap, as wider straps offer greater comfort than narrower straps.

4. Underwire

            Lastly you need to consider whether or not you need underwire in your running sports bras. The underwire in a sports bra will typically be made of plastic or metal and provides utmost comfort during wear.

Bio: Zhuang Ping is a writer with over 3 year-experience blogging about fashion and fitness. She has a great love for all things glitzy, glamorous, and healthy, while also paying close attention to the hottest deals on the market.

Guest post: Tips on shirtless self-confidence

Going barechested or jogbraed for the first time can be a daunting experience, so ROBIN VANAGS has offered a few tips on how to weather that initial storm.

 Shirtless Self-confidence
(perhaps it’s obvious – but...)

(a) First off, remember:  Hesitation is the enemy. Whenever/wherever you run shirtless, take the shirt off decisively and keep it off, as if it’s the most natural thing in the world; you’ve been doing it all your life. The illusion of confidence can be beneficial.

(b) To shield from insecurity, try the ‘what are you looking at?’ technique. I don’t advocate hostility to those you encounter, of course. Rather, try a blank stare if you sense unwelcome attention. Let them question their own behaviour – not yours.

(c) Mental application is important: To fend off self-consciousness, concentrate intensely on what you’re doing and your surroundings – or on anything other than just that you’ve got your shirt off.

(d) Remember your posture! Keep your back and head up straight and your shoulders back – so nothing sags and you don’t slouch. This is one area where thinking about what you look like is going to help (well, I think so).

I hope this isn’t too patronizing – it helped me in my early twenties, I hope it could help others.

Racing shirtless

Depending on the season and the locale, going shirtless can be very common at races, especially those in the 5km to 10km range. In some summer races in relatively informal settings, more than half the participants could turn out in shorts, shoes and bare chest or jogbra. Elsewhere, however, the shirtless contingent can be as small as two or three die-hards braving winter temps and the spectre of pneumonia. Still, weather permitting, the arguments in favour of going bare - salted throughout these posts - apply to a race as well.

There are many races these days where the rule is simply that the event number bib assigned you be positioned 'in the front', meaning it can be pinned to your shorts or jogbra. Even more conveniently, some organisers now issue electronic chips attached to your shoe that tag you as you cross the finishing line, so that bib position becomes less important. Timekeeping is a cinch, among other benefits - including making going shirtless even more fuss-free.

If you're thinking of going shirtless at a race, you'd probably best be already used to going bare-chested during your practice runs (though there is an argument that, since going shirtless can often boost your times, you might want to stick to a shirt during practice and then lose the top for an extra advantage come race day). Given that there will be a lot more people present than during your usual trots round the block, you might get the jitters. You might want to start off in an old vest that you wouldn't mind discarding, so that you can strip down once you've worked up a sweat (at which point, as has been pointed out, the urge to go bare should overcome any residual 'shyness'). Don't forget to pin your race number to your shorts, so as not to have to transfer it from your vest midway.

As a general rule on this blog, it has been suggested that being around other folks who are comfortable going shirtless can be a help. However, this is probably NOT a good idea in a race unless your times are pretty decent, since AS A RULE the shirtless contingent that typically collects at the front of the mass is made up of fast movers. You might have trouble keeping up and that psychic blow could make you feel rather foolish.

However, if you have a specific friend or running buddy - whose pace will be roughly equal to yours - convincing him or her to race with you is wise in any event. Faced with what will likely be a great mass of people, most of whom will be shirted, you can draw encouragement from each other if you are both converts to the shirtless cause.

From the Internet: How to handle hecklers

This is a useful piece by Christine Luff, which appeared on About.com: Running and Jogging. You can access the original by clicking here.

"For some runners, the solution to running in ridiculously hot weather is to run in as little clothing as possible. Some women run in a sports bra and tiny shorts, and men run bare-chested. Although they may feel a bit cooler, baring some skin can create other problems, such as catcalls from a creepy passer-by. Dealing with the occasional obnoxious heckler may come with the territory when you run outside, especially for female runners. Here's what to do if someone starts verbally harassing you on the run:

• Keep running. Don't stop and start screaming back at the heckler or flip him off. Although it may be tough to ignore him, it's better to keep your distance and continue moving.
• Don't appear vulnerable. When someone starts hurling derogatory comments at you, hold your head high and stay strong. If your harasser tries to stop you, be forceful. Tell him to back off and keep moving.

• Run with a cell phone. It's always smart to carry a phone with you, especially when running alone. If someone is verbally harassing you and you feel threatened, call the police. Give them a description of the harasser and where and when it happened."

-- Christine Luff, About.com Guide to Running/Jogging

Stripping down to jogbra (Part II)

So you feel like you'd like to shed some inhibitions, cut down on laundry and boost the comfort level big-time while on the run. Maybe you've always secretly envied those who dared to strip down to jogbra. Here are a few tips to get past those last few barriers holding you back...

(Note: Much of the following applies to trying out shirtless running for men, with the possible exception of Point 2; call me trapped in stereotypes, but some of the talkie-talkie stuff might be uncomfortable to many a Joe Public.)

1) Start at home: To feel more comfortable with your own skin, so to speak, start by stripping down to jogbra while in the comfort and privacy of your own abode. When doing chores, having a snooze or just lounging about, get used to what it feels like to have much of your upper body comfortably air-cooled.

2) Exploit friendships: You may know someone who is already a confident jogbraed-running exponent. If so, she might not mind company on her runs - and you could very naturally get into sync attire-wise. You might even broach the subject of personal shyness and ask how she got over any inhibitions she might have initially had. Hearing it from another person can help: In my case, learning that one of my relatives was a confirmed shirtless runner gave me an extra boost.

3) Choose your time: It's entirely natural that you'll feel especially intimidated if, plodding along for the first time in your more 'exposed' self, there are hordes of folk toddling past and - or so it will feel - giving your every blemish the once-over. So schedule your first jogbraed runs for times and places where there will be no crowds. Don't sacrifice safety: Late-night adventures down secluded alleys, if in an area where crime is at all a concern, would be highly unwise!

4) Use the 'midway' strategy: Once you are pleasingly warmed-up on your run, with perspiration dewing up diligently, it will feel a lot more natural to be shirtless. If you've been used to being all cladded-up, the immediate difference in comfort will also be very evident. So you might choose to start off on your way fully-attired, and wait till your shirt or tank top is begining to cling or sag damply before determining to remove it. You'll be surprised how those mental obstacles will have been softened and are that more easily smashed through.

5) Stack the deck: To amp up the 'midway' strategy, pick clothing for your run that is thicker than usual, or less absorbent - that way, you'll ratchet up the discomfort level and make stripping off the offending garment a way more inviting prospect. Similarly, deciding for the first time to embark on jogbraed running will be more difficult when the weather is cool (and quite possibly suicidal during winter), but correspondingly easier if you choose a hot summer day. Many 'conversions', by all account, occur when the thermostat has been crawling up relentlessly.

6) Once the first breakthrough is made, keep up the pace: Having tasted the jogbraed life, don't draw back and decide 'to try again in a couple of weeks'. It's natural that the first couple of go-rounds will be accompanied by a certain trepidation that may take away from the enjoyment. It's just like entrenching any habit: A little perseverance pays dividends. Perhaps set aside, for starters, two days when you will go shirtless for every two where you stay fully-clothed: That way, useful comparisons - almost certainly beneficial to ramping up jogbra-time - can be made.

7) Take comfort in numbers (a): There are places where shirtless/jogbraed runners, or for that matter clothes-light sportsmen of some other description, will be thicker on the ground than elsewhere. Parks, trails, neighbourhood hoops courts or soccer pitches would be obvious locales where your arrival would not stand out. So head there if it's convenient, and the sight of other comfortably-exposed torsos could be an inspiration.

8) Take comfort in numbers (b): There are online groups, forums or the odd blog (ahem) to explore where you will recognise in the chatter that there are many, many people who have embraced shirtless running, are interested in taking it up or have begun trialling the option. I try to bring a selection here, of course, but there's no reason why you can't google- or Bing- away yourself. Naturally, some groups or forums will have slants or broader agendas that are not your own, but you can cherry-pick what you need by way of encouragement. Join in the discourse - heck, tell us your experiences in a comment here, or a guest post - and there will be mutual support to draw on.

9) Go bare from the start: This is the critical point, or what might be called 'full conversion' to shirtlessness. Once you've become accustomed to stripping off in mid-run, you'll need to find the psychic reserves to just head out in jogbra from the get-go. By this stage, you'll be somewhat 'hardened' and slightly addicted to shirtless comfort. You'll have become at least partially accustomed to having people's eyes on you, absorbed the odd sly comment and started to see yourself as 'a jogbraed runner'. Initially, you can still bring your shirt along, tucked in for emergencies, but resist any urge to reach for it. Soon it will seem an unnecessary encumbrance that can be dispensed with altogether. Personally, one fine day I just 'went without' from the start, without any momentous clashing of cymbols: The crutch wasn't needed and I left my shirt behind.

10) Mental reinforcement continues: Look back from time to time to when you thought jogbraed running was beyond you. Recalling how much more comfort you now enjoy, just savouring the greater sense of freedom, will help guard against backsliding (which happens more often than you might think!). Your identity as a Jogbraed Runner should now be fully-formed, something you can proudly acknowledge to all comers in the hope that others will come aboard thanks to the example you provide and, where requested, the experiences you share.

Being accepted by neighbours

For those runners who are thinking of going shirtless on a more regular basis, one thing that may hold them back is the nagging suspicion that their neighbours might think they had gone a little potty. My experience should help keep such fears at bay.

When I began leaving my T-shirt behind for my runs, it was not long before I would encounter my neighbours on the way to, or back from, my route. Oddly enough, it felt less intimidating if it was the latter, when I was bathed in honest-earned perspiration. Either way, if I didn't say anything, most of my neighbours seemed to think the best thing to do was to pretend they hadn't noticed me. They would literally stroll right past intently focusing on tree branches and the like. This didn't seem quite right: I hadn't somehow morphed into some other creature just because I had embraced shirtless running. So I began to deliberately greet them with cheery 'Good mornings'.

That had a remarkable effect. My neighbours would respond in kind, maintain eye contact and even offer observations like, 'Had an intense bit of exercise, then?'. It was almost as though we had to break the social ice all over again, forgetting that we had known each other for years: Going bare-chested had disrupted their 'stored profile' of me. But once I adopted the practice of 'making the first friendly gesture', the old 'ignore the man' phenomenon went away, never to return. There were occasional hiccoughs (one couple's year-old-son asked them loudly, 'Why is that man so underdressed?', which distressed me greatly at the time) but overall I had reconnected with my neighbourhood. Not that anyone I know ever followed in my footsteps.

So it isn't really all that difficult, is it? Folks are pretty much the same everywhere, I would have thought, so what works for me should work for most...