When we start to run there is a common question to all rookies, what is the right clothing to run in? It is usual that at the beginning we don’t have all the right clothes, but little by little we are adapting the wardrobe.

Tips for choosing sportswear for running

Knowing which is the right clothing to run is indispensable for several reasons. Firstly, for health. Wearing the wrong shoes will cause injuries that will keep you off the track for a long time. Shirts or pants that are not made for running will also cause uncomfortable chafing.

When running in summer, it is advisable to wear clothes with the smallest possible contact surface, while in winter you need to protect yourself very well from the cold.

Secondly, appropriate clothing will give you better performance. Sportswear is made of lightweight fabrics and designed for the movements you will make during the activity. If you wear the typical cotton T-shirts, you will accumulate more sweat and you will be uncomfortable when doing your routine. And if you lack gloves and earmuffs in the winter, the feeling of cold will be greater.

You don’t have to look professional the first day you go for a run or start playing a sport. Having some basic tools is enough and little by little you will realize what you need and what the most appropriate clothes are.

Take advice from runners who have more experience than you. At some point they were also newcomers and will know what you need. The specialty shops will also give you some advice and tell you what clothes you need. There are many brands and models of technical clothing, but you don’t need to buy the most expensive ones on the market. You will find cheap running clothes that will fit your routine.

What we do recommend is that from the beginning you invest in a good pair of trainers. Look for ones that fit your type of foot and the terrain where you have chosen to run. It is not the same to walk on asphalt as on uneven ground, where you will need shoes with more grip.

What are the right clothes for running?

Running shoes

We started with the shoes because they are a basic element when it comes to running. Any sport shoe will not be useful for running, you will need appropriate shoes for this purpose. It is best to get advice from a specialist shop to buy the most suitable ones.

Choose running shoes that fit your needs. This includes the type of tread you have, your body weight, the type of terrain you are going to run on and the number of kilometres. Make sure they have the right support and cushioning to avoid injury.

Even if you only run a few miles at first, you need to protect your feet. Have at least two pairs of shoes to rotate. If you have a used pair of shoes and want to use them to start with, this may not be the best option. The good news is that they’re already fitted to your feet, but if you’ve worn them too much they may have lost their properties and, instead of helping you, may even cause injury.

Keep in mind that the heavier you are, the more cushioning you will need in the soles. Thinner soles are used competitively.

Technical shirts

The main characteristics of the technical shirts are that they are breathable and lightweight. They are synthetic fibre T-shirts that help you be more comfortable during exercise. The most common materials are polyester and elastane.

There are different types of T-shirts, it will depend on your tastes and the climate in which you are going to run which one is best for you.

You will find them sleeveless, with short or long sleeves. The higher the temperature where you run, the better it is to reduce the length of the sleeves. Also, there are loose and tight T-shirts. Tighter ones are more recommended for cold weather.

If you are starting to run and you are not going to do many miles yet, you can use that cotton T-shirt you like so much. But these accumulate more sweat than synthetic fibers, so it won’t be very comfortable. As you get better you will realize that you need to change to another material.

Pants and tights

Like T-shirts, pants should be comfortable and facilitate body movement while running. You’ll also need them to be breathable and not cause skin irritations or discomfort from rubbing.

There are short and long pants, the latter being more recommended for cold climates. Another option is the tights, which you will also find in different lengths. As they are tight, they avoid rubbing.

In this case, the most suitable trousers will also depend on your preferences and the temperature in which you are going to run.

Underwear and socks

Let’s start with the socks that are common to men and women. Buy special socks for running, these will protect your feet and prevent rubbing against the shoe from causing discomfort.

These socks are made of lightweight, breathable fabrics to keep your feet dry and ventilated. If you are going to use them with hiking shoes, they should be a little thicker.

For women it is important to have a sports bra to support the chest and the back. The characteristics of the rest are similar to those of the T-shirts: they have to be breathable and allow the body to move.

Similarly, men should opt for lightweight, comfortable clothing. They also have the possibility of using pants that include underwear, it is much more comfortable.

Running underwear should not be the same as you wear every day. You will need to be more comfortable and you will also need to avoid unnecessary wear of underwear.

Jackets and winter_running_clothes

Jackets and windbreaks are necessary for running in cold weather. They must also be lightweight and their main function is to protect from air, cold and rain. Some include hoods. When you buy these clothes, choose to have a front zipper so that you can open and close them at your convenience while you run.


Ideally, you should limit the number of accessories you wear while running to make you comfortable. Having a lot of things on you can make your movements difficult, but here is a list of items that will be useful in your running hours:

  • Wristbands and headbands. Both of these serve the purpose of absorbing sweat. The headband will prevent sweat from falling on your face, and if this happens, use the wristbands to dry it out. There are also bands that are only meant to hold long hair in place.
  • Glasses and hats. These are ideal for those who have to run in the sun to protect their eyes and facial skin. The lenses should be sporty and fit to prevent them from slipping and falling.
  • Watch. Use a watch with a stopwatch to keep time and measure your progress. There are also some that measure your heart rate and have built-in GPS.
  • Belt loops. If you have to carry your keys, money or mobile phone, buying a fanny pack will come in handy. There are special ones for running, so you’ll be comfortable and move around easily.
  • Bracelets. These are used to carry your mobile phone or music player while you run.
  • Gloves. A pair of lycra gloves will protect your hands when you run in the winter.
  • Tubular scarves. These are cylinder-shaped scarves that you can use to protect your neck, nose and mouth in the cold.

How to dress for running in cold weather

When you run in low temperatures you have to wear clothing that allows you to maintain your body temperature so as not to jeopardise your health or performance. Novice athletes make the mistake of running with little or no clothing, or of wearing too much clothing at once.

Neither situation is good. In the first case you will lose a lot of heat and in the other you will sweat too much.

The right clothing for winter running should protect the torso and other sensitive areas such as the hands and ears to maintain a proper temperature.

During the cold months, dress in layers. The lower the temperature, the more layers you should wear, recommends Clothing with zippers is suitable for opening if you feel too hot or closing otherwise.

Also use clothing with easily accessible pockets to store gloves and other accessories if necessary.

We hope these tips for choosing running clothes will help you improve your performance and progress in your workouts. Remember to take proper care of your clothes so that they last longer.