What To Wear When Running – The Beginners Guide

It’s always a good idea to know what you should be wearing while running, whether you’re taking up running for the first time, training for your 15th marathon, or just running to release stress after a long day,

But here’s the caveat.

Finding the right running kit to wear throughout the seasons can be a bit of a challenge.

Not only do you have to pay attention to the temperature, but also consider the different elements of the weather.

Is it raining? Snowing? Windy? Humid? You know.

In this article, I’ll delve a little deeper into what you should wear to keep running comfortably and safely all year long.


Then here we go

The Importance of High Tech Materials

There are many features to look for when choosing running clothes.

But most importantly, choose items made of high-performance, synthetic materials such as polyester, Coolmax nylon, or Lycra.

These wick moisture away from your body in the same way a candle absorbs liquid.

What’s more?

High-performance fabrics are also lightweight and designed to move with your body.

High-tech fabrics can help you regulate your body heat—even in weather extremes. This works by retaining heat during winter training and dissipating it during hot summer days.

For more icing on the cake, high-performance clothing dries faster. They also better endure use and washing cycles than exercise clothes made of cotton.

Say No to Cotton

Now that you know what makes great running clothing let’s discuss what you should avoid.

As a rule, say no to cotton. Cotton is comfortable only when it’s dry.

Once it gets wet, it stays wet, turning heavy and scratchy. This can chafe the skin, leading to painful blisters.

Cotton does not also allow for proper temperature regulation. You’ll overheat in the summer and freeze in the winter.

What’s more?

Avoid wearing sweatpants. These are designed to help keep your body warm in cold temperatures but can be counterproductive when running as logging the miles makes you work up some heat.

All of this heat can get trapped close to your body. In fact, the longer you run, the more uncomfortable they become.

That’s why you should only use sweatpants for short runs, especially when worn an outer layer when it’s really cold.

What To Wear When Running  – The Clothing Items You Need

Without further ado, here are the main running clothing items you need for a comfortable and safe running experience.

Running Shirt

Regardless of you what you like—tank top, short sleeve, or singlet—your running shirt has to fit nicely and loosely.

It should also allow proper breathability and won’t chafe your armpits or nipples.

That’s why I like running shirts with strong wicking performance and mesh back ventilating for extra comfort.

Your shirt choice also depends on the weather. You will need shirts for various seasons and in a variety of weights and fabrics. These include light shirts, sleeved shirts, thick turtleneck, etc.

Expect to pay $20 to $50

Leg Attire

As a rule, choose leg attire that moves as you move while also protecting you from the elements.

The two options I recommend are running shorts and running tights, which can be used for both road and trail running.

Let’s discuss why and when to use each one.

Running Tights

Running tights work well when it’s cold. A great high-performance layer added underneath shorts will provide more protection against the cold for those winter runs.

Running tights may also double up as compression gear, which may help improve recovery and increase muscle efficiency.

Whether you go for shorts or pants, choose a pair that doesn’t fall down as you run.

Few things are worse during a run than having to fix your pants every few minutes. It’s really distracting. They shouldn’t also dangle in the mud or puddles.

Expect to pay $20 to $70

stay safe when running

Running Shorts

Ideal running shorts are made of supple nylon. They’re lightweight, soft, and you’ll avoid any unwanted rubbing or discomfort.

What’s more?

They’re also designed to give complete freedom of movement.

For a personalized fit and more, choose running shorts with drawstrings for ventilation.

Also, consider getting a pair with internal pockets to hold keys, phone, gels, etc.

Expect to pay $20 to $50

Running Jackets

When it’s too cold outside, an extra outer layer is needed to protect you from the elements.

As a rule, your running jacket must repel water, and the fabrics also wick sweat and dry fast.

It also should be breathable and have proper ventilation, so you don’t wind up sweating more because of it.

The best running jackets are usually made from fabrics like Ripstop Nylon or Pertex.

Expect to pay $20 to $70

Running Hat

While the theory that we lose 40 percent of heat throughout the head has been debunked, it still has some extra protection against the cold.

A running winter hat will help you in cold temps.

For more protection, choose hats made of warmer fabrics like wool or cashmere to keep your head cozy.

Expect to pay $15 to $50

Running Gloves

Another piece of kit that’s essential during the winter is a pair of running gloves.

Choose a pair of breathable, moisture-wicking gloves.

For freezing temperatures, go for thin linter gloves to keep your hands toasty and comfortable.

Expect to pay $20 to $60

Running Socks

I hate to sound like a broken record, but you should avoid cotton socks not just when running but during all of your workouts. Socks with toe seams are also a no-no as they might lead to blisters.

Instead, choose materials such as acrylic, polyester, and CoolMax.

What’s more?

For extra protection during the winter months, look for wool blends, such as Smartwool.

Or consider doubling up—wearing too many layers of socks. This also helps prevent blisters.

Looking for more cushioning? Look for socks with added padding around the heel and the ball of the foot.

Expect to pay: $10 to $30

Running Bras

Female runners should wear proper, supportive sports bra designed for running and high impact exercise.

I don’t know much about the subject, but it’s key to use a sports bra that’s fitted correctly—being comfortable, tight, and elastic.

Regardless of the size of your chest, it’s key to use a supportive sports bra that can withstand the miles you’re logging in.

You should also test out the sports bra in place and jumping up and down.

Here’s the full guide to how to choose a proper running sports bra.

Expect to pay $20 to $80.


There you have it! If you’re curious about how to choose the right running clothing then today’s post have you covered. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

Keep Running Strong.