What to Wear Running: Tips for Comfort & Performance

Runners will often tell you that you need “almost nothing” to start running, except for a good pair of shoes. However, if you want to stay comfortable and perform at your best the kit requirements add up before you know it. However, your running accessories do not need to balloon into a budget-breaking cost, nor does it need to be complicated.

Wearing high quality materials will help you feel more comfortable and perform better when you’re pushing yourself to your limit. Those accessories and materials can help wick sweat while preventing chafing and blisters. Further, knowing what accessories work for you and how to use key items like compression socks to improve your recovery time and increase comfort will work wonders for beginners and seasoned runners alike.

In this article, we’ll cover what to wear when running, how to layer up, and key apparel tips that will make a difference when you next hit the road or trail.

What to Wear When Running at Any Temperature

Some basics are always applicable. Runners need clothes that help regulate body temperature. This includes clothing that lets the skin breathe and transfers sweat away from the body. Runners also need protection from the elements (whether that’s strong sunlight, wind, or rain) and to be visible when running on roads. Here are a few top tips for picking your running wardrobe staples.

Breathable, Moisture Wicking Fabrics

Reach for breathable fabrics with your running tops, shorts, and socks. There is nothing worse than sweating profusely and staying wet during a run, especially if you’re out for a long session like a 10K. The best materials for running are blends that include man-made fabrics like polyester or natural fibers like merino wool.

While polyester blends can pick up smelly odors while you sweat, they dry quickly and are lightweight. In comparison, merino wool does not pick up or retain odors, wicks away moisture quickly, and keeps you cool and comfortable. It also has the added benefit of regulating temperature no matter the weather and being antibacterial. This is why we make a large part of our running collection compression socks in merino wool. Vim & Vigr merino wool socks are soft and stretchy, which makes them extremely comfortable while giving you the bonus of improving exercise performance while supporting your muscles and joints. They boost the blood flow in your lower legs, which reduces swelling and discomfort. They also help speed up the time it takes to recover between workouts - so they’re an excellent item to wear when you rest, too.

Pick your next running socks now.

Comfort and Chafing Prevention

Another factor to consider when running is how the material and the cut of your apparel will work in motion. When you wear clothing with thicker, more tangible seams, these can rub against the skin and cause chafing. Similarly, when it comes to running socks, thick seams can rub the toes and lead to blisters.

To avoid this, look for flat seams and soft fabrics that move with your body. We’ve added a “choice nylon” collection to our Vim & Vigr range of socks specifically for those who need to move away from a toe seam. This is a great option if you have sensitive skin or if you run more than 2 times a week!

Additionally, comfortable running clothes should move seamlessly with your body. When you wear tights or top base layers, you want them to be soft and stretchy, so you do not feel them rubbing against your body when you are running. The same goes for socks. Nylon is particularly stretchy, which means it is a perfect fit that meets your performance wear needs.

Choosing Compression Socks, Sleeves, or Tights

Athletes often wear compression garments when running or recovering from workouts. Research studies have found that compression can reduce the time it takes for muscles to recover after hard exercise, as compression socks can boost localized blood flow, which delivers oxygen and nutrients quicker and more efficiently. Additionally, the support that compression socks or calf sleeves provide during a run might even help you run longer, according to one study. These items have been reported to improve your running form, which can reduce the impacts of repeated landing on hard surfaces, so they’re particularly good for road runners.

During winter runs, you may prefer to have fuller coverage of your legs while still getting the benefits of added support and better circulation. Compression tights or leggings are a great option, offering you all the benefits of increased circulation, according to one research study. They also support the knees and pelvic area, which may reduce the impact of micro-vibrations.

Pick out a pair of compression tights for your next cold weather run recovery.

Reflective Elements for Visibility

If you run in cities where there is a lot of traffic, wearing clothing with reflective items will help you be more visible to drivers to help keep you safe. Reflective clothing is also a great idea when you run outside of towns or on trails, since it makes you more visible not just to drivers, but also hunters and bikers. Besides, when running during low-light seasons like late fall and winter, extra brightness is always welcome.

Sun Protection

Sunny days call for lightweight, breathable clothing. Most runners will reach for short-sleeved T-shirts and shorts, but keep in mind that your body also needs to be protected from UV rays, especially if you are at risk for developing skin cancer. This is especially important if you’re running in a very sunny area or planning to be in the sun for several hours. Consider covering your skin with long-sleeved lightweight, breathable tops and wearing a sun hat. And, of course, you should always wear sunscreen.

Ventilation to Help Regulate Body Temperature

Regardless of weather conditions, runners need to wear well-ventilated clothing. As we mentioned above, choosing high-quality breathable fabrics is essential for your running kit. Additionally, if you layer up with a lightweight jacket to protect you from the wind or with waterproof apparel, ensure there are built-in vents to let air pass through and cool you down. You won’t believe how sweaty you can get in non-breathable waterproof layers!

Pockets and Storage for Essentials

Even minimalist runners who carry nothing but their house keys will need a small pocket to stow these away. Depending on what you plan to bring with you, look for shorts with pockets along the waistband or for side pockets on the leg. The latter are better in tight-fitting shorts or tights, otherwise they move too much. You can store a phone and even a few snacks in well-designed items. A running pack could be helpful if you don’t want to have your phone swinging around in your pocket or if you want to carry water with you.

Tip: If you want more storage on your running clothing, check out the trail running section of your favorite store. Those items usually feature more pockets than those designed for road running and they are still lightweight and breathable.

Help your muscles recover while getting a massage from your compression socks.

Choosing the Right Running Shoes

Good running shoes are a non-negotiable element of a runner’s wardrobe. Before anything else, ensure the shoes feel comfortable and supportive when you first try them on. The way a shoe feels when you put it on in store is a great indicator of how comfortable it will be when running with it. However, most running shops today also have treadmills you can test the shoes on - so take advantage of this!

Some running stores also can provide something called “gait analysis.” This is a scientific method for finding out what type of shoes you need based on if your foot pronates (turns inward) or supinates (turns outward). Based on your form, running store professionals can help you find the shoes you need to prevent injury while staying as comfortable as possible while you run.

We recommend trying on multiple shoes and particularly different brands, especially if you’re a beginner runner. Consult with a store employee and tell them what your current goals and training program look like, as this will influence how much cushioning to look for in your shoes.

Layering for Various Weather Conditions

Once you’ve been bitten by the running bug, you’re likely to want to run in any kind of weather. This means adapting your outfits to the conditions, so here are some tips for that.

Base Layer to Manage Sweat and Regulate Body Temperature

If it is cold outside, layer up with a jacket or gilet (AKA a sleeveless vest). However, what you wear underneath is particularly important. A long-sleeved base layer made from a moisture-wicking material like merino wool will keep you warm while allowing air to pass in between your body and your clothing, which keeps you dry. It is also more comfortable to wear a long-sleeved shirt under a running jacket. Short-sleeved T-shirts leave your arms exposed, which can make your waterproof jacket sweaty and sticky. You can add arm sleeves under an outer layer to avoid this.

Insulating Mid Layer for Warmth in Cold Weather

On very chilly days, it’s better to dress in multiple layers than one very warm jacket or base layer. Add a mid-layer in between your base layer and your outer layer, which includes either a sleeveless vest, gilet, or a long-sleeved, lightweight windproof jacket. This helps insulate you better and allows you to adjust how warm you are during your run more easily by removing either the mid or outer layer if you get too hot.

A few extra items you need to consider for warmth also include a beanie, warm gloves (either waterproof or add a waterproof over-glove), and a neck warmer.

Windproof and Waterproof Outer Layer for Adverse Weather Conditions

Windproof and waterproof clothing are essential for winter running and for bad weather (for example, heavy rain). High-quality running brands make breathable and waterproof jackets that can keep you dry during a storm, but be sure to test them during shorter runs before you commit a more remote expedition with them. Similarly, you will want to purchase a good pair of waterproof pants to protect your legs from wet weather. They also double as an extra layer for warmth in the winter.

The many choices of running gear can seem daunting for beginners, but the most essential elements to get right are the shoes and socks. With adequate support and cushioning for your feet and lower legs, you’ll be able to enjoy your workouts and avoid common running injuries like shin splints or Achilles tendonitis. Then, in time, you can add to your running apparel collection gradually. Finally, remember to always test your kit on shorter runs close to home, so you don’t get caught out in bad weather or during a long run!

References

Armstrong, S. A., Till, E. S., Maloney, S. R., & Harris, G. A. (2015). Compression socks and functional recovery following marathon running: a randomized controlled trial. Journal of strength and conditioning research, 29(2), 528–533. Read it here.

Ivankovic, T., Rajic, A., Ercegovic Razic, S., Rolland du Roscoat, S., & Skenderi, Z. (2022). Antibacterial Properties of Non-Modified Wool, Determined and Discussed in Relation to ISO 20645:2004 Standard. Molecules (Basel, Switzerland), 27(6), 1876. Read it here.

Engel, F. A., Holmberg, H. C., & Sperlich, B. (2016). Is There Evidence that Runners can Benefit from Wearing Compression Clothing? Sports medicine (Auckland, N.Z.), 46(12), 1939–1952. Read it here.

Charles, T., Mackintosh, D., Healy, B., Perrin, K., Weatherall, M., & Beasley, R. (2011). Merino wool graduated compression stocking increases lower limb venous blood flow: a randomized controlled trial. Advances in therapy, 28(3), 227–237. Read it here.

Gilaberte, Y., Trullàs, C., Granger, C., & de Troya-Martín, M. (2022). Photoprotection in Outdoor Sports: A Review of the Literature and Recommendations to Reduce Risk Among Athletes. Dermatology and therapy, 12(2), 329–343. Read it here.