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Running
What to Wear for Running – A Complete Guide
Choosing beginnerswear for a run will depend on the weather conditions, the temperature and the distance you plan to cover. This guide will focus on getting you in the right kit for every run so that you get the optimal result from every workout.
What are the Essentials to Wear While Running?
In general, you’ll always feel good in light or breathable materials that keep you dry and comfortable while you run. Remember that your body will warm up around two to three degrees when running, so dress accordingly. Shorts and t-shirts are fine for beginners, but once your training routine becomes more serious, or just more regular, it’s worth investing in a few pieces of more specialist clothing.
In this section, we’ll give you all the information you need on what to wear when running and cover all the technical clothes that can improve your experience. However you prefer to work out, we’ll help you put together a running outfit that enables you to cover your miles in comfort.
Essential Running Clothing
Here, we’ll look at everything from what underwear to wear when running, to finding the right hat and clothes that let you move freely. The following section provides a guide to creating the ideal outfit for every type of run. It will suit all types of runners, from complete beginners to those with more experience.
Running Bottoms
When it comes to running bottoms, consider your personal preferences and the conditions when you are choosing what to wear on a run.
Leggings
Stay dry and warm with form-fitting running leggings - look out for a pair with pockets so you’ll always have place to stash your keys or phone.
🌎 Perfect for any time of year
Joggers
You’ll be cosy with a pair of joggers in a breathable fabric; most come with an adjustable drawstring and pockets.
❄️ Ideal for winter and colder days
Shorts
Choose shorts to feel comfortable, keep cool on hot days and enjoy full freedom of movement.
☀️ Great for hotter times of year
Running Tops
When you’re running, what to wear depends on how warm it is, and the style you prefer.
Tank Tops
Tank tops give you full mobility; they help you stay cool and look stylish.
☀️ Ideal for hot summer days
T-Shirts
T-shirts are breathable, loose-fitting and versatile pieces that feel comfortable on longer runs.
🌎 Great for any time of year
Long-Sleeve Tops
For extra warmth, go for a lightweight long-sleeve top in a moisture-wicking fabric
❄️ Better for cold and cooler days
Comfortable Underwear
Wondering what underwear to wear when running? To stay comfortable and concentrate on your miles, breathable underwear that’s chafe-free is the best option.
Running Underwear for Men
You may be wondering, what kind of underwear should I wear for running? Boxers or briefs? Sometimes it just comes down to personal choice.
Briefs
Briefs tend to have a snug fit that is ideal if you want more support; this makes them ideal for longer runs.
Running Underwear for Women
Sports bra
Sports bras come in a range of styles and fits, and they offer different levels of support, depending on what you prefer.
Layers
Choosing what to wear running in different temperatures can be a challenge. You don’t want to overheat, but staying warm is also a priority, and that’s where layers come in. Here are some options we tend to wear when running when the temperatures dip:
Base Layer
Keep your body temperature at a comfortable level with a moisture-wicking base layer.
❄️ Wear when the temperatures are low
Jacket
Light windbreaker-type running jackets give you protection from the elements while remaining breathable.
❄️ An ideal addition for chilly days
Running Socks
A good pair of running socks can make all the difference in terms of comfort and protection for your feet, and this allows you to put in your best possible performance. You should consider whether the material is breathable and whether it allows for ventilation because these qualities help to reduce sweat.
Choosing what socks to wear for running will also involve looking at the level of heel, toe and arch cushioning they provide. Additional padding in the right place will deliver targeted support that minimises blisters.
Running Accessories
As well as deciding what to wear while running, there’s also a huge selection of accessories on the market that can make your miles more convenient, fun and comfortable. Depending on when, where and how often you run, some extras are simply nice to have on hand, while others could quickly become a standard part of your kit. Remember, these are optional and can be added to your running kit over time!
Cold Weather Running Accessories
Hats & Headbands
To protect your head and eyes from the sun or rain, a hat or a headband is a nice-to-have addition.
Gloves
Gloves prevent the loss of body heat and keep your hands nice and toasty during your run.
Neck Tubes
Neck tubes have multiple benefits – they offer protection from the sun, block out the wind, and wick away moisture.
Running Vest or Belt
Carrying your keys, phone and energy gels can be a bit of a balancing act on the trail, so think about what you need to take with you when choosing what to wear running. Belts and running vests are not essential, but they do have pockets and are convenient for storing all the extra gear you might like to take with you.
Running Shoes
Finding the ideal pair of shoes is a crucial part of researching what to wear for running. Everyone has a different gait and style of running, so it’s worth investing in a specific fit that works for you. This will ensure that your runs are more comfortable, your feet are well-protected, and the running shoes last longer.
What to Wear Running – Temperature Chart
We’ve discussed the different types of clothing you can wear to get the most out of your track and trail miles, so let’s look at our ‘what to wear running temperature chart’.
What to Wear Running in Winter: 5ºC and Below
Going out for a run in temperatures of 5ºC and below calls for layers. Opt for running leggings under trousers or shorts, a long-sleeved base layer, and a jacket that offers protection without weighing you down. These will keep you warm and ensure that your energy levels are minimally impacted by the cold. This way, you’ll stay motivated.
When you’re running, choosing what to wear can be an issue as the temperatures drop, but finding the right gear can make the difference between looking forward to your workout and not wanting to leave the house. Perhaps you are looking to join a running club but are concerned about what to wear running in winter sessions. Adding a hat and gloves, for example, will keep you cosy and protect your extremities in the early stages of a run, and even make you feel confident enough to chat and make friends with team members.
What to Wear Running in Spring and Autumn: 5ºC-15ºC
You can also select layered outfits in mid-range temperatures. Breathable leggings and t-shirts with sweat-wicking properties are ideal. Wear a couple of tops, and you can easily take one off if you heat up during your run.
Should you wear a jacket when running in spring or autumn temperatures? If it’s on the cooler side, then a jacket is useful for staying dry and comfortable even in the milder months. Remember that you’ll quickly heat up, so instead of a jacket, you can also consider a breathable long-sleeve top!
For runners tackling inclines or the ever-changing temperatures in the UK, a quarter zip can be a game-changer. A quarter zip top allows you to quickly cool down when needed by quickly releasing built-up heat via the handy zipper, helping you stay comfortable and focused on your run no matter the route or weather.
What to Wear Running in Summer: 15ºC and Higher
In the heat, sweat will always be an issue, so wear loose-fitting t-shirts and shorts, or capri leggings and a vest top, depending on what you feel comfortable in. It’s important to stay cool, so breathable, light, unrestrictive clothing is ideal.
Should I wear a hat when running in the heat? Yes, lightweight caps provide UV protection and safeguard you from heatstroke and sunburn. Also, along with chafing cream to tackle sweat-related soreness, remember to apply SPF cream for runs in hot weather. Consider taking the SPF with you, especially during longer runs - as you sweat, you might want to reapply SPF mid-run.
Top tip from our team: Consider forehead sweating and that SPF could mix with sweat and sting your eyes! Experiment with different SPFs and hat combinations to see what works best for you.
What to Wear For Running in Different Conditions?
To stay dry, comfortable and chafe-free in all weather conditions, it’s important to choose the right gear, whether you’re running your first 2K or training for a marathon.
What to Wear for Running in the Rain?
If you’re getting the miles in all year round, you’ll need to know what to wear running in the rain, because light, medium and heavy downpours are common in the UK. Choose a hat that can keep water out of your eyes and a light jacket that allows for a full range of movement to protect your body and arms from the rain.
What to Wear for Running in the Dark?
Some people prefer to run early in the morning or later in the evening because it’s more convenient, but in the winter, there are fewer hours of daylight in the UK, and at these times, it’s often twilight. You need to know what to wear when running at night because the right apparel will ensure that you’re seen by traffic and other people.
Opt for light-coloured clothing with reflective elements on the front and back to stay visible during the darker months. You could also invest in reflective vests, high-visibility gloves, a hat or a headband for extra protection. Make sure to prioritise your visibility and stay safe during your runs!
(Check out some of our reflective clothing here)
What to Wear for Running in the Wind?
A base layer next to your skin, a mid-layer t-shirt and a windbreaker jacket should keep you warm on windy days. These prevent the wind from getting through to your skin and making you cold, but you could also add a hat and gloves if you prefer to keep your skin from becoming too dry during harsher weather conditions.
What to Wear for Running Based on the Distance?
We’ve covered every type of running outfit, from what to wear running in the rain, to clothing that keeps you cool in the heat and safe in the dark. Now, let’s look at the gear you’ll need to excel over different distances.
- Lightweight, breathable running shorts or leggings.
- A base layer over a tank in colder temperatures.
- In the rain, a waterproof jacket.
- Sunglasses and a hat for protection on hot days.
- A warm hat with gloves if it’s colder.
- Technical running tops that wick moisture away from your body.
- Two-in-one-style shorts and running tights can be handy to prevent chafing during longer runs.
- T-shirts and tanks on warm days, a long-sleeve top if it’s cooler.
- Cushioned socks to protect your feet.
- (Optional) A running belt for stashing earbuds and a phone.
- Breathable, seamless clothing will keep you comfortable.
- Layers allow you to adjust your outfit as the temperature changes.
- In warmer weather, choose tanks, t-shirts and shorts.
- On cooler days, opt for long-sleeve tops, base layers and running leggings.
- (Optional) Wear a running vest to store anti-chafe cream, energy gels and blister pads.
Summary
Running is one of the most accessible sports around, and when you’re getting started, a simple top and a pair of joggers work well. Once you get into your stride, you can add specialist pieces to your collection so that you’re ready for all kinds of running conditions without spending a fortune, all whilst being mindful of your impact on the planet and people.
We hope that you found our guide helpful, and we look forward to seeing you find your stride!
