What to Wear for Running: The Essentials
A practical guide to running clothing: fabrics, fit, socks, sports bras and what you can skip.
You do not need expensive kit to run, but a few choices make it more comfortable.
Fabric
- Choose technical fabrics such as polyester or merino wool, which move sweat away from the skin.
- Avoid cotton for longer or colder runs, as it holds sweat, becomes heavy and can chafe.
Fit
- Clothes should be snug but not tight, and move with you.
- Flat seams reduce chafing.
- Shorts or tights should stay in place without riding up.
Socks
Good socks prevent blisters. Choose moisture-wicking socks that fit snugly without bunching. Avoid cotton socks.
Sports bras
For those who wear them, a well-fitting sports bra with good support makes running far more comfortable. Fit is individual, so try different styles.
Weather layers
- Hot: light, loose top and shorts, cap
- Cool: long sleeves, perhaps gloves
- Cold: base layer, mid layer, windproof jacket, hat and gloves
- Wet: a light waterproof jacket
Visibility
In low light, wear reflective or bright clothing and use lights.
Carrying things
- A running belt or armband holds your phone and keys.
- A small waist pack holds water and snacks for longer runs.
- Shorts with pockets are enough for many people.
What you can skip
- Expensive branded gear
- Compression clothing, unless you like it
- New kit on race day
Tips
- Try clothes on a short run first.
- Wash technical fabrics according to the label.
- Replace worn-out kit.
Run Tracker
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